When we think of omega-3, we often think of heart or brain health. However, these essential fatty acids also play a major role in visual health.
What are omega-3s?
Omega-3s are essential polyunsaturated fatty acids, which means that our bodies cannot produce them in sufficient quantities. They are mainly found in oily fish (salmon, mackerel, sardines), certain vegetable oils (flaxseed, walnut, rapeseed), and chia or flax seeds.
Omega-3s and eye health
1. Hydration and visual comfort Omega-3s help reduce dry eyes by promoting better tear film quality. They reduce inflammation of the Meibomian glands (responsible for producing the lipid layer of tears), which improves visual comfort, particularly in people suffering from dry eyes or eye strain related to screen use.
2. Prevention of macular degeneration (AMD) Studies suggest that regular consumption of omega-3s may reduce the risk of developing age-related macular degeneration, an eye disease that affects the retina and can lead to progressive loss of central vision.
3. Protection of the retina The retina naturally contains a high concentration of docosahexaenoic acid (DHA), a type of omega-3. This fatty acid is essential for the proper functioning of photoreceptors, the cells responsible for capturing light and transforming images into signals sent to the brain.
How can you incorporate omega-3s into your daily routine?
- Eat fatty fish: two servings per week are enough to meet part of your needs.
- Vary your plant-based sources: add chia or flax seeds to your salads, smoothies, or yogurt.
- Choose oils rich in omega-3s: flaxseed, walnut, or canola oil.
- Consider supplements: in case of deficiency or as recommended by your healthcare professional.
Omega-3s are true allies for your eyes. They help maintain proper hydration, protect the retina, support children's visual development, and may even prevent certain diseases such as AMD.
Talk to your optometrist or healthcare professional before changing your diet or starting supplementation. They will be able to guide you based on your specific needs and eye health.
