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During winter, do your eyes ever feel dry and irritated? Not only the skin but your eyes can also suffer from the cold, dry air. They feel gritty and very tired. But by including the right foods in your diet, you can help protect your eyes from dryness and discomfort throughout the season.
To understand what foods you can include, HT Lifestyle got in touch with Dr. Sirisha Asmath, ophthalmologist at Apollo Clinic in Manikonda, who revealed the importance of consuming vital nutrients so that your eyes remain healthy and comfortable during winters. He adds, “Nutrition can be an important supporter of eye comfort and can help with dry eye symptoms during the winter months.”
Why do eyes become dry in winter?
Cold weather can also adversely affect the comfort of your eyes. According to Dr. Asmath, this happens because “cold winds, low humidity, and central heating all contribute to the removal of moisture from the surface of the eye.This causes common complaints of dry, red, irritated, heavy eyes as well as a gritty feeling.
Top Nutrients That Support Eye Health During Winter
“Certain nutrients have been linked to helping reduce inflammation, support the tear film, and protect the eye’s surface, making them especially useful in the winter,” the ophthalmologist said. So, by including these nutrients in your diet, from vitamins to healthy fats, you can help keep your eyes comfortable, hydrated, and protected during the colder months.
Dr. Sirisha Asmath shares these nutrients that you can include in your diet:
1. Omega-3 Fatty Acids:
- benefits: Omega-3s, often referred to as ‘good fats’, are believed to reduce inflammation and help stabilize the tear film, which is important for preventing dry eyes in winter. These plant-based omega-3 sources are especially helpful for people who have dry eye symptoms in the winter.
- Source: Flax Seeds, Walnuts, Chia Seeds and Cold-Pressed Oil
2. Vitamin A, D and E:
- benefits: Vitamin A helps maintain the cornea and prevents dryness; Vitamin D deficiency occurs in winter and this can increase both swelling and discomfort. Vitamin E is a powerful antioxidant that protects eye tissue.
- Source: Many traditional winter foods contain beta carotene, which the body converts to vitamin A. Red carrots, tomatoes, capsicum and leafy vegetables are its sources. Oranges, oranges, tangerines and other citrus fruits contain vitamin C.
Why is hydration important for vision in winter?
Apart from diet, hydration is also important to protect eye health during winter. Dr. Asmath revealed that dry winter air can cause dehydration, even if you don’t realize it. He commented, “Although the sensation of thirst decreases in winter, dehydration is common due to dry winter air, which can lead to increased irritation, grittiness and dryness in the eyes.
Dr. Asmath recommends:
- Consciously increasing water intake
- hot soups and broths
- herbal tea
- Limiting excessive caffeine intake, which is commonly associated with dryness
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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