What you eat significantly impacts how well your eyes stay moist and comfortable each day.
If you have ever felt that gritty, burning sensation in your eyes after a long day, you are not alone. Dry eye disease affects many Canadians. In the Burlington, Oakville and Hamilton area, our long, dry winters and heavily air-conditioned summers create a low-humidity environment, making symptoms worse. Most people do not realize that their diet might be making their eye issues even worse.
Your tear film has three layers that keep your eyes moist and protected. One of these layers is an oily coating, and the quality of that oil depends on your diet. When you lack key nutrients, your tear film breaks down faster, leaving your eyes exposed and uncomfortable.
Foods that Support Healthy Tear Production
These foods help with eye lubrication and controlling inflammation:
Omega-3 Fatty Acids
Salmon, sardines, mackerel, flaxseed, and walnuts reduce inflammation and support the oil-producing glands in your eyelids. If you shop locally, fresh salmon and trout are often available at the Farmers’ Market and most grocery stores and Independent locations in the Burlington area.
Leafy Greens
Spinach, kale, and Swiss chard are full of lutein and zeaxanthin, antioxidants that protect the surface cells of your eyes. Ontario-grown leafy greens are widely available at local grocers and the Farmers’ Market in the Burlington area.
Vitamin A
Sweet potatoes, carrots, and eggs help with mucin production, the inner layer of your tear film that keeps tears attached to your eyes. Ontario is a leading producer of both carrots and eggs, making them easy staples to enjoy year-round.
Vitamin D
Low vitamin D levels are linked to dry eyes in several studies. This is especially important for Ontarians, as our shorter daylight hours from October to March often lead to deficiencies by mid-winter. Fortified dairy, egg yolks, and fatty fish are good sources of vitamin D. Your family doctor can test your levels if you are unsure.
The Omega-3 Connection
Omega-3 fatty acids are particularly important. The meibomian glands, small oil glands at the edge of your eyelids, produce the lipid layer of your tear film. When these glands become inflamed or blocked, the oil they produce turns thick and waxy, causing tears to evaporate too quickly.
Omega-3s are natural anti-inflammatories. Research shows that people who eat omega-3-rich foods or take supplements typically have better meibomian gland function and fewer dry eye symptoms. In our climate, where heating systems run for months and remove moisture from indoor air, giving your tear film every advantage is crucial.
Foods That May Worsen Dry Eye
- Processed and fried foods high in omega-6 oils (canola, sunflower, soybean)
- Excess alcohol, which dehydrates and causes inflammation
- High-sodium foods, which can lower tear production
- Refined sugars and simple carbohydrates
This list may look familiar. The typical Canadian diet, especially during colder months when people favor comfort foods, often includes more of these items than most realize.
A Simple Place to Start
You do not need to completely change your diet overnight. Start small: replace one processed snack with a handful of walnuts, add a side of spinach to your meals a few times a week, and make sure you drink enough water throughout the day. If you are spending long hours commuting or working in front of a screen at home or in an Aldershot or downtown Burlington office, make hydration a priority. Screen time and dry indoor air are tough on your eyes.
Diet alone won’t fix dry eye, but it is a key part of the solution, one that you can easily control.
Quick Tip
If you are eating well and still struggling with dry eyes, schedule a consultation with Dr. Goyal at Blink Better in Burlington. Dry eye can have various causes, and Dr. Goyal can create a personalized treatment plan for you, whether that includes nutrition advice, in-office treatment, or both.