Several studies suggest that omega-3 fatty acids (particularly one known as DHA) may help protect adult eyes from macular degeneration and dry eye syndrome. Essential fatty acids also may help proper drainage of intraocular fluid from the eye, decreasing the risk of high eye pressure and glaucoma.

In a large European study by the American Journal of Clinical Nutrition, participants who ate oily fish (an excellent source of omega-3 fatty acids) at least once a week had half the risk of developing AMD compared with those who ate fish less than once a week.

Dietary omega-3 fatty acids have long been suspected of playing an important biological role in influencing the development and progression of age-related macular degeneration. DHA is considered the most complex form of omega-3 but is one of the most difficult to consume in sufficient amounts because it is contained in so few food sources.

Omega-3 occurs naturally in some foods, with adequate levels found in the following:

1. Fish and other seafood, especially cold-water fatty fish such as salmon, mackerel, tuna, herring, and sardines
2. Nuts and seeds such as flax (linseed), chia seeds, pumpkin seeds, walnuts, pecans, and hazelnuts
3. Plant oils such as flax (also known as flaxseed oil and linseed oil), soya, and walnut
4. Soya products such as soya beans and tofu

Although supplements are widely available and are certainly one way to boost your levels of omega-3, it’s best to get your nutrients from foods rather than supplements if you can. However, if you are looking to top up your intake by using over-the-counter supplements, please discuss with your doctor in order to avoid possible contraindications. The content of this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor, optometrist, ophthalmologist or other qualified health professional with any questions you may have.

Sources:

1. All About Vision.
2. Pub Med.
3. Eye World.
4. Heart UK.
5. Pub Med.
6. Health Harvard.
7. UK Intelligentlabs.
8. Web Med.
9. Health Harvard.
10. ODS.