What foods can reduce dry and tired eyes?

Foods rich in omega-3s, probiotics, zinc, and vitamins A, C, and E, such as fatty fish, bell peppers, and broccoli, can help restore dry, tired eyes after long journeys.

Many people have a habit of driving long distances for leisure during holidays. Dr. Hoang Quyet Tien, from the Medical Information Center at Tam Anh General Hospital in Ho Chi Minh City, said that driving long distances easily causes stress and fatigue because it requires high concentration. When driving in hot weather, the body easily loses water, and exposure to wind and dust can cause dry, tired, and inflamed eyes.

A scientifically sound diet containing beneficial nutrients helps the eyes recover faster. For example, supplementing with omega-3s helps reduce dry eye symptoms after long journeys. Prioritize foods rich in omega-3s, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are primarily found in salmon, mackerel, tuna, and sardines.

Foods or probiotic supplements can create balance in the gut microbiome, supporting tear production. The gut microbiome consists of millions of bacteria that support many different functions, including digestion. Some probiotic-rich foods include yogurt, sauerkraut, sourdough bread, and miso.

Foods rich in zinc also contribute to eye protection, enhance retinal health, and reduce symptoms of dry, tired eyes. People can eat a variety of beans, grains, lean meats, oysters, and poultry during and after the holidays.

Foods rich in vitamins A, C, and E, such as citrus fruits and broccoli, help reduce dry and tired eyes. Photo: Freepik — Foods rich in vitamins A, C, and E, such as citrus fruits and broccoli, help reduce dry and tired eyes. Photo: *Freepik*

Supplementing with antioxidants such as vitamins A, C, and E helps improve the stability of the tear film, tear quality, and alleviate dry and tired eyes.

Foods rich in vitamin A include orange-colored fruits and vegetables such as carrots, oranges, and sweet potatoes. Animal sources of vitamin A include milk, eggs, and organ meats. Brussels sprouts, citrus fruits, bell peppers, and broccoli are rich in vitamin C. Meanwhile, vitamin E is abundant in red peppers, peanuts, almonds, wheat germ oil, and pumpkin.

Dr. Tien noted that the absorption of nutrients from daily meals may not be sufficient for rapid eye recovery. Those experiencing dry and tired eyes should supplement their diet with natural extracts beneficial to the eyes, such as broccophane (broccoli extract), which protects retinal pigment epithelial cells and the lens, supporting improved vision, reducing blurriness, dryness, and eye fatigue. Everyone should drink at least two liters of water daily and maintain a regular lifestyle with adequate sleep and rest.

Some simple exercises can also help relax the eyes. Specifically, rub your palms together until warm, then place them over your eyes, repeating this 5 times. Or choose three points in a straight line in front of you, each 5 meters apart, then look from the nearest point to the further points, then from the furthest point to the nearest point, repeating each step 5 times. Sit with your head straight, move your gaze in a circular motion, quickly and continuously shifting from left to right and back again, repeating each step 10 times.

Nguyen Phuong

Readers can ask questions about nutrition here for the doctor to answer.

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