From A to Zinc: Exploring Nutritional Approaches to Combat Dry Eyes During the Holidays
Nutrition plays a pivotal role in your eye health. What you eat can affect how your eyes feel and function. This is especially true for dry eyes, a common and bothersome condition that can cause discomfort and irritation. In this blog, you will learn about the nutritional gems that can help keep your eyes moist and vibrant during the holidays, from vitamin A to Zinc.
Dry eyes are a common condition that affects many people, especially during the winter season. Dry eyes occur when the eyes do not produce enough tears or the tears evaporate too quickly, causing irritation, discomfort, and blurred vision. Dry eyes can be caused by various factors, such as aging, medications, environmental conditions, allergies, or eye diseases.
In the era of the digital age, dry eye issues have become increasingly prevalent. The constant exposure to screens, be it from computers, smartphones, or other electronic devices, contributes significantly to the rise in dry eye cases. It's essential to recognize that once the tear glands are damaged beyond a certain threshold, the consequences are irreversible, leading to permanent and irreparable damage.
The Importance of Preventing Dry Eyes
The impact of dry eyes extends beyond mere discomfort, potentially resulting in lasting harm to your cornea—the transparent outer layer crucial for vision. When dry eyes lead to scratches or infections on the cornea, the consequences may include scarring, ulcers, and, in severe cases, blindness.
Beyond the physical implications, dry eyes can significantly influence your mental well-being and overall quality of life. Individuals grappling with dry eyes often contend with heightened levels of stress, anxiety, and depression, along with an increased likelihood of social isolation compared to those without such concerns. Additionally, the hindrance posed by dry eyes can disrupt routine activities like reading, driving, working, or enjoying television, underscoring the importance of proactive prevention measures.
The Solution
At Shades Optical, we recognize that in addition to the diverse treatments available at our office for managing dry eyes, there are specific foods you should consider. Essential nutrients such as zinc, vitamin A, vitamin C, vitamin E, omega-3 fatty acids, lutein, and zeaxanthin are pivotal in supporting the optimal functioning of tear glands, the cornea, and the retina. The Age-Related Eye Disease Study (AREDS), published in 2001, found that certain nutrients — zinc, vitamin C, vitamin E, and beta carotene — may reduce the risk of age-related decline in eye health by 25 percent. Integrating these nutrients into your diet can effectively help your eyes against inflammation, infection, oxidative stress, and potential damage.
Fortunately, many of these nutrients can be found in the foods that we enjoy during the festive season. For example, turkey is rich in zinc, which is good for the retina. Salmon is high in omega-3 fats, which might be good for dry eye. Carrots are bursting with vitamin A, which helps nourish the eyes. Cranberries are a source of lutein, which is a powerful antioxidant that protects the eyes from harmful blue light. Nuts and seeds, such as almonds and sunflower seeds, are good sources of vitamin E, which helps prevent cataracts and macular degeneration.
The festive holidays season offers a plethora of foods that naturally contain eye-loving nutrients. However, it's essential to be mindful of potential culprits that may exacerbate dry eyes, such as foods high in salt, sugar, or fat, and those that contribute to dehydration or allergic reactions. Some foods, such as white bread and pasta, have been linked to age-related macular degeneration, a leading cause of vision loss. These foods have a high glycemic index, which means they cause a rapid spike in blood sugar levels. This can lead to inflammation and damage to the blood vessels in the eyes. Therefore, it is advisable to limit the intake of these foods and opt for whole grains instead.
As the holidays approach, our blog post aims to guide you through the choices you make, shedding light on foods to embrace and those to limit or avoid for maintaining moist and comfortable eyes.
Join us as we delve into the connection between traditional holidays foods in various cultures and their impact on dry eyes. We'll also share valuable tips and delectable recipes to help you curate a holidays feast that not only delights your taste buds but also nourishes and soothes your eyes. Let Shades Optical be your companion in navigating a holidays season that celebrates both joy and eye wellness. Let's embark on this journey together!
Foods that are good for dry eyes
Zinc: The Trace Element for Eye Health
Zinc is a mineral that plays a vital role in eye health, as it helps the body absorb vitamin A, which is needed for the production of tears and the maintenance of the cornea and the retina. Zinc also has anti-inflammatory and antioxidant properties, which can help prevent or reduce dry eye symptoms.
Zinc is a trace element that is involved in many biological processes, such as cell growth, wound healing, immune function, and vision. Zinc is especially important for the eyes, as it helps to produce melanin, a pigment that protects the eyes from harmful ultraviolet (UV) rays. Zinc also helps to transport vitamin A from the liver to the retina, where it is needed to produce the visual pigment rhodopsin.
Zinc deficiency can lead to various eye problems, such as night blindness, macular degeneration, cataracts, and dry eyes. Zinc deficiency can also impair the immune system and increase the risk of infections and inflammation in the eyes.
Some of the foods that are rich in zinc and are commonly eaten during holidays are:
Oysters: Oysters are one of the best sources of zinc, as they contain about 74 mg of zinc per 100 g, which is more than 600% of the recommended daily intake. Oysters are often served as an appetizer or a main course during holidays, especially in France, where they are considered a delicacy. You can enjoy them raw, cooked, or baked, with some lemon juice, vinegar, or butter.
Turkey: Turkey is another excellent source of zinc, as it provides about 5 mg of zinc per 100 g, which is about 45% of the recommended daily intake. Turkey is a traditional holidays dish in many countries, such as the UK, the US, Canada, and Australia. You can roast it, stuff it, or make a gravy with it, and serve it with some cranberry sauce, potatoes, and vegetables.
Roast beef: Roast beef is a traditional holidays dish that can provide about 12 mg of zinc per 100 g, which is more than the RDI for both men and women. Roast beef can be cooked in various ways, such as in the oven, on the grill, or in the slow cooker, and can be seasoned with herbs, spices, garlic, onion, and wine. Roast beef is also a good source of protein, iron, phosphorus, niacin, and vitamin B12.
Nuts: Nuts are also high in zinc, as well as other beneficial nutrients, such as healthy fats, protein, and fiber. Some of the nuts that are good for dry eyes are almonds, cashews, pistachios, and walnuts, which contain between 3 to 4 mg of zinc per 100 g. Nuts are often eaten as snacks, desserts, or ingredients in various dishes during holidays, such as nut roasts, pies, cakes, or cookies. Some of the nuts that are high in zinc are cashews, almonds, pistachios, and pine nuts, which contain about 5 to 6 mg of zinc per 100 g.
Vitamin A: The Vitamin for Vision
Vitamin A is a fat-soluble vitamin that is essential for vision, as it helps to maintain the health of the cornea, the clear outer layer of the eye that covers the iris and the pupil. Vitamin A also helps to produce rhodopsin, the visual pigment that allows the eye to see in low-light conditions. Vitamin A deficiency can cause various eye problems, such as night blindness, dry eyes, corneal ulcers, and blindness.
Vitamin A can be obtained from animal sources, such as liver, fish, eggs, cheese, and butter, or from plant sources, such as carrots, sweet potatoes, pumpkin, spinach, and kale. However, plant sources of vitamin A are in the form of beta-carotene, which is a precursor of vitamin A that needs to be converted by the body. The conversion rate of beta-carotene to vitamin A is low and depends on factors such as age, genetics, and health status. Therefore, vegetarians and vegans may need to consume more plant sources of vitamin A or supplement their diet with vitamin A or beta-carotene.
Some of the foods that are rich in vitamin A and are commonly eaten during Christmas are:
Carrots: Carrots are well-known for their high content of beta-carotene, a precursor of vitamin A. One medium carrot provides about 509 mcg of vitamin A, which is more than 50% of the recommended daily intake. Carrots are often eaten raw, cooked, or juiced, and can be added to salads, soups, stews, or cakes. Carrot cake is a popular dessert during holidays, especially in the US and the UK.
Sweet potatoes: Sweet potatoes are another great source of beta-carotene, as well as other nutrients, such as fiber, potassium, and vitamin C. One medium sweet potato provides about 961 mcg of vitamin A, which is more than 100% of the recommended daily intake. Sweet potatoes are often baked, mashed, or roasted, and can be served with butter, cinnamon, or marshmallows. Sweet potato casserole is a traditional side dish during holidays, especially in the US.
Liver: Liver is one of the best sources of preformed vitamin A, which is the active form of the vitamin that the body can use directly. One ounce of beef liver provides about 2379 mcg of vitamin A, which is more than 200% of the recommended daily intake. Liver is often cooked with onions, bacon, or herbs, and can be made into pâté, terrine, or pie. Liver pâté is a common appetizer during holidays, especially in France and Germany.
Cheese: Cheese is a dairy product that can provide vitamin A, as well as other nutrients, such as calcium, protein, phosphorus, and vitamin B12. Some of the cheeses that are high in vitamin A are cheddar, gouda, brie, and camembert, which contain about 265 to 330 mcg of vitamin A per 100 g, which is about 30% to 37% of the RDI for both men and women. Cheese can be eaten as a snack, or added to sandwiches, pizzas, pastas, or casseroles. Cheese is also a good option for vegetarians who want to increase their vitamin A intake.
Vitamin C: The Vitamin for Immunity and Antioxidants
Vitamin C is a water-soluble vitamin that has many functions in the body, such as supporting the immune system, synthesizing collagen, enhancing iron absorption, and acting as an antioxidant. Vitamin C is especially important for the eyes, as it helps to protect the eyes from infections, allergies, and inflammation. Vitamin C also helps to prevent or delay the onset of cataracts and AMD, as it protects the lens and the retina from oxidative stress and free radical damage.
Vitamin C cannot be synthesized by the body, so it needs to be obtained from the diet. Vitamin C can be found in many fruits and vegetables, such as citrus fruits, berries, kiwis, peppers, broccoli, and Brussels sprouts. However, vitamin C is easily destroyed by heat, light, and air, so it is better to consume fresh and raw foods, or to cook them lightly and quickly. Vitamin C supplements can also be taken, but they may cause side effects such as diarrhea, nausea, and kidney stones in high doses.
Some of the foods that are rich in vitamin C and are commonly eaten during holidays are:
Citrus fruits: Citrus fruits, such as oranges, lemons, limes, and grapefruits, are well-known for their high content of vitamin C. One medium orange provides about 70 mg of vitamin C, which is about 78% of the recommended daily intake. Citrus fruits are often eaten fresh, juiced, or candied, and can be added to salads, desserts, or drinks. Orange juice is a popular beverage during holidays, especially in Spain and Latin America, where it is mixed with champagne or sparkling wine to make a mimosa.
Brussels sprouts: Brussels sprouts are another great source of vitamin C, as well as other nutrients, such as fiber, vitamin K, and folate. One cup of cooked Brussels sprouts provides about 75 mg of vitamin C, which is about 83% of the recommended daily intake. Brussels sprouts are often boiled, steamed, roasted, or sautéed, and can be served with butter, bacon, or cheese. Brussels sprouts are a traditional side dish during holidays, especially in the UK and Ireland, where they are often paired with roast turkey or ham.
Cranberries: Cranberries are also high in vitamin C, as well as other nutrients, such as manganese, vitamin E, and phytochemicals. One cup of fresh cranberries provides about 14 mg of vitamin C, which is about 16% of the recommended daily intake. Cranberries are often cooked, dried, or juiced, and can be made into sauces, jams, pies, or muffins. Cranberry sauce is a classic accompaniment to turkey during holidays, especially in the US and Canada, where it is often homemade or canned.
Oranges: Oranges are one of the most popular and widely available sources of vitamin C, as they contain about 53 mg of vitamin C per 100 g, which is more than half of the RDI of 90 mg for men and 75 mg for women. Oranges can be eaten fresh, juiced, or added to salads, desserts, or sauces. Oranges are also a good source of fiber, potassium, and folate.
Vitamin E: The Vitamin for Antioxidants and Anti-Inflammation
Vitamin E is another fat-soluble vitamin that has antioxidant properties. Vitamin E can protect the eye from oxidative stress and free radical damage, especially in the retina, the light-sensitive layer of the eye that converts light into nerve signals. Vitamin E can also prevent or slow down the progression of AMD and cataracts. Vitamin E can be found in foods such as sunflower seeds, almonds, hazelnuts, peanuts, wheat germ, spinach, and avocado.
Some of the foods that are rich in vitamin E and are commonly eaten during holidays are:
Sunflower seeds: Sunflower seeds are one of the best sources of vitamin E, as they provide about 33 mg of vitamin E per 100 g, which is more than 200% of the recommended daily intake. Sunflower seeds are often eaten raw, roasted, or salted, and can be added to salads, breads, or granola. Sunflower seed butter is a delicious alternative to peanut butter, and can be spread on toast, crackers, or fruit.
Spinach: Spinach is another excellent source of vitamin E, as well as other nutrients, such as iron, calcium, and folate. One cup of cooked spinach provides about 4 mg of vitamin E, which is about 27% of the recommended daily intake. Spinach is often eaten raw, cooked, or blended, and can be made into salads, soups, dips, or smoothies. Spinach and cheese pie is a popular dish during holidays, especially in Greece and Eastern Europe, where it is known as spanakopita.
Avocado: Avocado is also high in vitamin E, as well as other nutrients, such as healthy fats, fiber, and potassium. One medium avocado provides about 3 mg of vitamin E, which is about 20% of the recommended daily intake. Avocado is often eaten fresh, mashed, or sliced, and can be used to make guacamole, salads, sandwiches, or desserts. Avocado chocolate mousse is a creamy and decadent dessert that is easy to make and vegan-friendly.
Almonds: Almonds are another great source of vitamin E, as they contain about 26 mg of vitamin E per 100 g, which is more than the RDI for both men and women. Almonds can be eaten raw, roasted, or blanched, and can be made into butter, milk, or flour. Almonds can also be added to desserts, such as cookies, cakes, or pies. Almonds are also a good source of healthy fats, protein, fiber, calcium, and phosphorus.
Omega-3 fatty acids: The Fatty Acids for Anti-Inflammation and Tear Production
Omega-3 fatty acids are a type of polyunsaturated fatty acids that have anti-inflammatory and anti-allergic effects. Omega-3 fatty acids can help reduce the inflammation and irritation that cause dry eyes, as well as improve the quality and quantity of the tears. Omega-3 fatty acids can also protect the retina from oxidative stress and free radical damage, and prevent or delay the onset of AMD. Omega-3 fatty acids can be obtained from fish, such as salmon, tuna, sardines, and mackerel, or from plant sources, such as flaxseeds, chia seeds, walnuts, and soybeans. For people who suffer from dry eyes (people who wear contact lenses for example), omega-3 fatty acids may provide relief.
Some of the foods that are rich in omega-3 fatty acids and can be enjoyed during the holidays season are:
Salmon: Salmon is one of the most popular and widely available sources of omega-3 fatty acids, as it contains about 2.3 g of omega-3 fatty acids per 100 g, which is more than the adequate intake (AI) of 1.6 g for men and 1.1 g for women. Salmon can be cooked in various ways, such as baked, grilled, or smoked, and can be seasoned with herbs, spices, lemon, or honey. Salmon is also a good source of protein, vitamin D, vitamin B12, and selenium.
Walnuts: Walnuts are one of the best plant sources of omega-3 fatty acids, as they contain about 9 g of omega-3 fatty acids per 100 g, which is more than five times the AI for both men and women. Walnuts can be eaten raw, roasted, or candied, and can be added to salads, desserts, or baked goods. Walnuts are also a good source of healthy fats, protein, fiber, magnesium, and vitamin E.
Soybeans: Soybeans are another plant source of omega-3 fatty acids, as well as other nutrients, such as protein, fiber, iron, calcium, and folate. Soybeans contain about 1.3 g of omega-3 fatty acids per 100 g, which is close to the AI for both men and women. Soybeans can be eaten whole, or processed into tofu, tempeh, soy milk, or soy sauce. Soybeans can also be added to soups, stews, stir-fries, or burgers. Soybeans are also a good option for vegetarians and vegans who want to increase their omega-3 fatty acids intake.
Lutein and Zeaxanthin: The Carotenoids for Blue Light Protection and Antioxidants
Lutein and zeaxanthin are two carotenoids, which are pigments that give color to fruits and vegetables. Lutein and zeaxanthin are concentrated in the macula, the central part of the retina that is responsible for sharp and detailed vision. Lutein and zeaxanthin can filter out harmful blue light and protect the retina from oxidative stress and free radical damage. Lutein and zeaxanthin can also reduce the risk of AMD and cataracts. Lutein and zeaxanthin can be found in foods such as kale, spinach, collard greens, broccoli, corn, eggs, and oranges.
Some of the foods that are rich in lutein and zeaxanthin and can be enjoyed during the holidays season are:
Kale: Kale is a leafy green vegetable that is one of the best sources of lutein and zeaxanthin, as it contains about 18.3 mg of lutein and zeaxanthin per 100 g, which is more than the suggested intake of 6 mg per day. Kale can be eaten raw, cooked, or baked, and can be added to salads, soups, chips, or smoothies. Kale is also a good source of vitamin A, vitamin C, vitamin K, calcium, and iron.
Eggs: Eggs are an animal source of lutein and zeaxanthin, as well as other nutrients, such as protein, choline, selenium, and vitamin B12. Eggs contain about 0.3 mg of lutein and zeaxanthin per 100 g, which is about 5% of the suggested intake per day. Eggs can be cooked in various ways, such as boiled, scrambled, fried, or poached, and can be served with toast, bacon, cheese, or vegetables. Eggs are also a good option for vegetarians who want to increase their lutein and zeaxanthin intake.
Oranges: Oranges are a citrus fruit that can also provide lutein and zeaxanthin, as well as other nutrients, such as vitamin C, fiber, potassium, and folate. Oranges contain about 0.15 mg of lutein and zeaxanthin per 100 g, which is about 2.5% of the suggested intake per day. Oranges can be eaten fresh, juiced, or added to salads, desserts, or sauces. Oranges are also a good source of flavonoids, which are antioxidants that can enhance the effects of lutein and zeaxanthin.
Foods that are bad for dry eyes
While some foods can help improve dry eyes, some foods can also worsen them, by causing dehydration, inflammation, or allergic reactions. Therefore, it is advisable to avoid or limit these foods, especially if you have dry eyes or are prone to them.
Some of the foods that are bad for dry eyes and are commonly eaten during holidays are:
Salty foods: Salty foods, such as chips, pretzels, popcorn, or cured meats, can increase the fluid loss from the body, which can lead to dehydration and dry eyes. Salty foods can also cause water retention and swelling, which can affect the eye pressure and the tear film. Therefore, it is recommended to reduce the salt intake and drink plenty of water to stay hydrated and prevent dry eyes.
Sugary foods: Sugary foods, such as candies, chocolates, cakes, or cookies, can increase the blood sugar levels, which can cause inflammation and oxidative stress in the body, including the eyes. Sugary foods can also affect the quality and quantity of the tears, by altering the osmolarity and viscosity of the tear film. Therefore, it is advised to limit the sugar intake and choose natural sweeteners, such as honey, maple syrup, or stevia, to satisfy the sweet tooth.
Alcoholic drinks: Alcoholic drinks, such as wine, beer, or spirits, can also dehydrate the body and the eyes, by increasing the urine output and reducing the saliva production. Alcoholic drinks can also dilate the blood vessels in the eyes, which can cause redness, irritation, and dryness. Therefore, it is suggested to moderate the alcohol consumption and drink water or non-alcoholic beverages, such as sparkling water, juice, or tea, to keep the eyes moist and comfortable.
Tips and recipes for a dry eye-friendly holidays feast
Now that you know some of the foods that are good and bad for dry eyes, you may wonder how to plan and prepare a dry eye-friendly holidays feast that is delicious and nutritious. Here are some tips and recipes to help you out:
Start with a soup: A soup is a great way to start your holidays meal, as it can hydrate your body and your eyes, as well as provide some vitamins and minerals. You can make a soup with any vegetables, herbs, or spices that you like, such as carrot, pumpkin, broccoli, or tomato. You can also add some protein, such as chicken, turkey, or beans, to make it more filling and satisfying. Here is a recipe for a carrot and ginger soup that is rich in vitamin A and has a warming and soothing effect on the eyes.
Choose a lean meat: A lean meat, such as turkey, chicken, or fish, is a good choice for your main course, as it can provide some zinc, omega-3 fatty acids, and protein, which are all beneficial for dry eyes. You can roast, grill, or bake your meat, and season it with some herbs, garlic, or lemon. You can also make a gravy with some broth, flour, and butter, or a sauce with some yogurt, mustard, or cranberries. Here is a recipe for a roasted turkey with cranberry sauce that is high in vitamin C and has a sweet and tangy flavor.
Add some greens: A green salad or a green vegetable, such as spinach, kale, or Brussels sprouts, is a good addition to your plate, as it can provide some vitamin E, lutein, and zeaxanthin, which are all important for dry eyes. You can toss your salad with some nuts, seeds, cheese, or dried fruits, and dress it with some olive oil, vinegar, or honey. You can also steam, roast, or sauté your green vegetable, and sprinkle some salt, pepper, or parmesan. Here is a recipe for a spinach and walnut salad that is rich in vitamin E and has a crunchy and nutty texture.
Enjoy a fruit dessert: A fruit dessert, such as an apple pie, a berry crumble, or a citrus sorbet, is a good way to end your holidays meal, as it can provide some vitamin C, antioxidants, and fiber, which are all good for dry eyes. You can make your dessert with fresh, frozen, or canned fruits, and sweeten it with some sugar, honey, or maple syrup. You can also add some oats, nuts, or coconut, to make it more crunchy and hearty. Here is a recipe for a lemon sorbet that is high in vitamin C and has a refreshing and zesty taste.
Conclusion
Dry eyes are a common and uncomfortable condition that can affect your vision and your quality of life. However, by following a nutritious diet that supports eye health and hydration, you can prevent or reduce dry eye symptoms and enjoy a more comfortable and clear vision. In this blog post, we have explored some of the foods that are good and bad for dry eyes, and how they relate to the traditional holidays foods in different cultures. We have also provided some tips and recipes to help you prepare a delicious and eye-friendly holidays feast. We hope that you have found this blog post helpful and informative, and that you have a merry and moist holidays!
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At Shades Optical, we stand out in addressing dry eye concerns by offering a holistic approach that goes beyond conventional treatments. While many simply provide solutions for managing symptoms, we focus on comprehensive prevention strategies. Our commitment lies in integrating advanced technologies during annual eye exams, ensuring a proactive stance against the root causes of dry eyes. We understand the digital age's impact and strive to be the difference – safeguarding your eye health with precision, personalized care, and a dedication to your overall well-being.
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