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nutrition

Research confirms the vital role of nutrition in maintaining healthy eyes. I'm excited to guide you as we navigate the connection between nutrition and ocular well-being.

SUPER food guide

Did you know? There are certain foods that can help with your dry eye symptoms.

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We've created a dry eye a friendly food guide to help you navigate smart choices to improve your symptoms. Check out our dry eye friendly food guide below.

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Henna Dry Powder
Matcha

  • Anti-inflammatory

  • Antioxidant

  • Highly absorbable in the eye tissue

fish_oil.jpg
cold water fish

  • Found in Salmon, Anchovy, Sardine, Mackerel, Herring

  • Rich in Omega-3 & 6

  • Vitamin D

  • Improves lid inflammation

  • Improves overall symptoms

Image by Rick Proctor
hemp oil

  • Omega 3 Omega 6 1:4 ratio

  • Highest natural source: GLA

  • Anti-inflammatory

  • Supports tear film through Vitamin E, Magnesium, Iron and Zinc

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turmeric

  • Anti-inflammatory

  • Antioxidant

  • Targets dry eye cytokines

  • Protective qualities against hyperosmotic environment

walnuts

  • Source of Omega-3 & ALA

  • Pro-oxidant

  • Antioxidant

  • Source of Vitamin B & E

  • Improves ocular surface                   

acai berries

  • Highest concentration of antioxidants

  • Contain omegas that reduce oxidative stres

  • Anti-inflammatory

Fresh Seeds
chia seed

  • Rich in Omega-3

  • Reduces inflammation

  • Increase tear production

  • Improve corneal regularity

  • Complete protein source

Aloe Vera Plant
aloe

  • Rich in Vitamin A, B12, C, E

  • Anti-viral

  • Anti-bacterial

  • Anti-inflammatory

  • Anti-fungal

  • Support mucin layer of tear

sea buckthorn oil

  • Found in both seed & oil

  • Omega 7 anti-inflammatory

  • Rich inVitamin A, C, E, Lycopene, beta carotene 

  • Reduces burning & redness

  • Improve tear film osmolarity

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flax seed

  • Rich in Omega-3 & ALA

  • Reduces inflammation

  • High in Magnesium

  • Source of Fiber

  • Source of Vitamin E

sweet potato

  • Vitamin A beta-carotene supports healthy tears

  • Prevents evaporation of  tears

  • Produces essential component of tear film

oysters

  • Rich in a number of anti-infammatory nutrients with antioxident properties

  • Zinc supports night vision

  • Vitamin A supports mucosal lining & tear film

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spirulina

  • GLA/healthy Omega6          

  • GLA converts to DGLA when Vitamin B6 present

  • Reduces inflammation

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red peppers

  • Rich in Vitamin C & supports health of cornea

  • Improves tear production and stability

  • Reduces diabetic ocular surface oxidative stress

black current oil

  • Contains high source of Omega-3 & 6, GLA, ALA

  • Reduces inflammation in mucous tissues 

  • 5x more Vitamin C than Oranges

key nutrients

Our "short list" of key nutrients to help compat dry eye symptoms

VITAMIN A
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FOUND IN:

Egg Yolks, Sardines, Parmesan Cheese, Turkey Liver, Butter, Kidney, Sweet Potato, Squash, Carrots, Collards, Spinach

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VITAMIN c
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FOUND IN:

Citrus Fruits, Bell Peppers, Broccoli, Brussel Sprouts, Cauliflower, Strawberries, Herbs, Limes, Grapefruit, Cherries

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VITAMIN D
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FOUND IN:

Butter, Cod Liver Oil, Eggs, Herring, Mackerel, Mushrooms, Oysters, Tofu, Salmon, Sardines, Shrimp,  

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VITAMIN E
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FOUND IN:

Almonds, Sunflower Seeds, Herbs, Dried Apricot, Green Olives, Blueberries, Pine Nuts, Swiss Chard, Asparagus, 

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Selenium 
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FOUND IN:

Brazil Nuts, Sunflower Seeds, Salmon. Sardines, Cod, Calf Liver, Mushroom, Onion 

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Zinc
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FOUND IN:

Oysters, Pumpkin Seeds, Sesame Seeds, Beef, Herring, Eggs, Peas, Hemp Seeds, 

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Omega 3 
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FOUND IN:

EPA/ DHA Salmon, Herring, Mackerel, Whitefish, Anchovies, Sardines, Cod, Sea Bass, Halibut, Mahi Mahi 

ALA Chia seeds, Flax seeds, Walnuts, Pecans, Pine Nuts, Soybeans, Tofu, Pumpkin seeds

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Omega 6  
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FOUND IN:

GLA Spirulina, Black Currant Berry Juice, Borage Seed Oil/Tea, Evening Primrose Oil,  Black Current Seed Oil

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Omega 7  
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FOUND IN:

Sea Buckthorn Pulp Oil, Sea Buckthorn Berries, Macadamia Nut Oil, Avocado, Olive Oil, Butter

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Prebiotics 
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FOUND IN:

Garlic, Onion, Leek, Asparagus, Artichoke, Banana, Dandelion Greens, Oats, Apples, Flaxseed, Cocoa. Seaweed

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Probiotics 
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FOUND IN:

Yogurt, Kefir, Sauerkraut, Tempeh, Kimchi, Miso, Kombucha, Pickled/ Fermented Vegetables, Cottage Cheese

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High Fiber 
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FOUND IN:

Artichoke, Beets, Cauliflower, Celery, Beans, Broccoli, Squash, Carrots, Okra, Cabbage, Berries, Avocado, Apples, Herbs and Spices 

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nutrition philosophy

Our nutrition philosophy for managing dry eye focuses on combating inflammation and nurturing a balanced microbiome.  We advocate for incorporating superfoods that are particularly beneficial for relieving dry eye symptoms.
These foods are rich in omega-3 fatty acids, phytonutrients, vitamins, and minerals essential for optimal eye health.
We prioritize omega-3 fatty acids from quality sources to include a variety of colorful fruits & veggies known for their abundant phytonutrients.

Additionally, we emphasize whole foods, fruits, nuts, seeds, and dark leafy greens, which provide crucial vitamins and minerals that support tear film stability and eye structure. We value the significance of incorporating prebiotic and probiotic-rich foods to foster gut health and mitigate inflammation throughout the body. Our holistic approach aims to not only alleviate dry eye symptoms but also enhance overall well-being by prioritizing the optimization of both eye health and gut health.

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