We take tears for granted. Until we don’t have enough of them, that is.
The anatomical structure of our eyes—combined with the wiring in our brains—makes possible the ongoing miracle of transforming incoming light into images. Our two ocular orbs are so important to our survival that nature has built in layer upon layer of protection.
Eyelids and lashes filter out dust and excess light. Eyelids slam shut automatically to deflect bits of flying debris or accidental blows. We don’t even have to think about it.
And then there’s that layer of glistening moisture, that film of protective tears that bathes and soothes our eyes. When your eyeballs are regularly shortchanged on either the quality or quantity of tears—a condition known as dry eye syndrome—you can experience all kinds of unpleasant symptoms. These include irritation, redness, and a gritty sensation, and, more serious, even blurred vision and damage to the cornea.
Dry eye syndrome is fairly common, with millions of people relying on eye-moistening solutions that act like tears to protect and comfort their eyes. And people who work at computers—hypnotized by the flickering screen—are reminded by their optometrists and ophthalmologists to blink more often.
What about nutrition? Is there anything that can help? Yes. In a word, tuna.
Researcher Bijana Mijanovic, MD, and colleagues at Brigham and Women’s Hospital in Boston analyzed data from the Women’s Health Study with dry eye syndrome in mind. The Women’s Health Study collected dietary information on almost 40,000 women.
When the researchers looked at the diets of women who had dry eye syndrome versus those who did not, they homed in on just one nutrient that apparently makes all the difference—omega-3 fatty acids. They found that women who ate a diet with a high ratio of omega-6 fatty acids compared to omega-3 fatty acids had a 20 percent higher chance of having dry eye syndrome.
Omega-6 fatty acids are found in meats and many vegetable oils. Omega-3 fatty acids are found mainly in fatty fish and walnuts. Our ancestors routinely ate a diet that had a one-to-one ratio of omega-3 to omega-6 fatty acids. In modern times, that ratio has become skewed, and it’s not uncommon for people to consume these essential fatty acids in a ratio of 15 or 20 omega-6s to 1 omega-3.
The researchers specifically found that women who consumed at least five servings of tuna a week were 68 percent less likely to have dry eye syndrome. Tuna is particularly rich in omega-3 fatty acids, but so are other fatty fish, such as wild-caught salmon, sardines, and anchovies.
Of course, you can also get a good amount of omega-3 fatty acids by taking a fish oil supplement. Nutrition experts routinely recommend taking 1 to 2 grams a day for a wide variety of health benefits.
If you experience chronic dry eye syndrome, discuss the condition with your ophthalmologist or optometrist. Untreated, dry eye syndrome can cause damage to your vision.
Omega-3 fatty acids |
1 to 2 grams of fish oil* |
*Fish oil has a blood-thinning effect. If you’re taking any kind of blood-thinning drug, talk to your doctor before taking fish oil supplements.