Overview
Eye health has always been a matter of utmost significance for individuals, societies, and governments, and diet is a prominent aspect in this context. Whenever we talk about an eye-healthy diet, we cannot avoid talking about omega-3 fatty acids.
Ever wondered – Can omega-3 indeed enhance eye health, and if yes, how to include them in your diet? In this blog, we’re going to enlighten you about the link between your eyes and omega-3. Here, we go!
What are Omega 3 Fatty Acids?
Omega-3 fatty acids are a class of essential polyunsaturated fats that your body needs for vital functions, but cannot produce them on its own. So, they must be included in diet or taken as supplements.
Types of Omega-3 Fatty Acids
There are three main types of Omega-3 fatty acids – ALA, DHA, and EPA.
| Type of Omega-3 | Source |
| ALA (Alpha-linolenic acid) | Flax seeds, flaxseed oil, chia seeds, canola oil, walnuts, hemp seeds, and soybean |
| EPA (Eicosapentaenoic acid) | Fatty fish (salmon, mackerel, and sardines), fish oil, some microalgae |
| DHA (Docosahexaenoic acid) | Fatty fish, fish oil supplements, dairy, eggs, meat |
Consuming adequate amounts of each type may help keep your retinas (eyes), brain, and other parts of your body function properly. So, yes, omega-3 fatty acids help promote eye health.
What is the Role of Omega-3 in Eye Health
DHA, a major type of Omega-3, is a vital structural component of your eye’s retina. The retina is the thin layer at the back of the eye. It is responsible for capturing and transmitting visual information to the brain. This highlights the link between Omega-3 and eye health.
How Does Omega-3 Promote Eye Health?
Dry Eyes
Omega-3 are known for their anti-inflammatory properties. They help soothe dry eyes. Also, they may enhance tear production and their quality, thereby promoting eye comfort.
Retinal Health
As DHA Omega-3 fatty acid is an important component of the retina, it helps maintain the structure and function of the retina. This ensures healthy retinas. It may also lower the risk of AMD (age-related macular degeneration) in the elderly.
Glaucoma
Omega-3 fatty acids are also believed to decrease the risk of glaucoma, a group of eye diseases that can harm the optic nerve and cause loss of vision.
How to Add Omega-3 Fatty Acids to your Diet
Fatty Fish
Mackerel, salmon, sardines, and trout are some good sources of EPA and DHA.
Fish Oil Supplements
An alternate way to consume EPA and DHA if you don’t like fish. Do seek your doctor’s advice before you start taking any supplements.
Seeds and Nuts
Flax seeds, flax oil, walnuts, chia seeds, and hemp seeds contain ALA, and are advised for those who avoid animal-based products. It is important to note that ALA is not as beneficial as EPA and DHA, yet it is a significant part of a balanced diet.
Fortified Foods
Some types of milk, curd, and eggs are fortified with Omega-3 fatty acids.
Cooking Oils
Flaxseed oil and other omega-3-rich oils can be used in salad dressings and for low-heat cooking.
How Much Omega 3 Per Day?
Wondering – How much omega-3 should you consume each day? A qualified dietitian or nutritionist can advise you and help you prepare a customised diet plan to meet your Omega-3 requirement.
Conclusion
Omega-3 fatty acids, particularly DHA and EPA are especially beneficial for eye health. They help maintain clear vision by preventing AMD and alleviating dry eye symptoms.
Incorporating omega-3 rich food items or supplements into your diet can go a long way in safeguarding your eyes and vision. However, it is important to note that it is just one aspect of maintaining eye health. There are other vital aspects as well that impact your vision. These include regular eye checkups, avoiding prolonged screen use, and adopting a healthy lifestyle.
Your eyes are invaluable beyond words, and it is your responsibility to be mindful of your eye health. Get routine comprehensive eye examinations at Sohana Eye Hospital, the best eye hospital in Chandigarh, and see clearly all your life.
