The standard Western diet, with many processed foods, white grains, fats, sugars, preservatives, and flavorings lacks essential nutrients to support the retina. These non-beneficial components aggravate inflammation in the body – an underlying, and sometimes a direct cause of illness, premature aging, and cellular degeneration.
Essential nutrients include a wide range of amino acids, minerals, vitamins, and vitamin-like nutrients. Among them, a star component of good health and good vision, are the omega-3 fatty acids.
What are Omega-3s Fatty Acids?
We’ve likely heard of the essential omega-3 fatty acids, but what are they? They are polyunsaturated fats built of chain-like molecules of carbon, oxygen, and hydrogen that perform essential functions. Two of the three kinds of omega-3s cannot be produced by the body. We can only obtain them through our diet.
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- EPA (eicosapentaenoic acid) is found in fish.
- DHA (docosahexaenoic acid) also comes from fish.
- ALA (alpha-linolenic acid) comes from plants.
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If you get ALA from plants, your body is able to convert a small part of needed EPA and DHA from ALA. This amount is insufficient, so dietary EPA and DHA are also needed.
Omega-3 Fatty Acids versus Omega-6 Fatty Acids
Another issue is that the proportion of omega-3 to omega-6 is important.
Top omega-3 fatty acids food sources include:
- fish and other seafood, especially cold-water fatty fish
- nuts and seeds such as flax, chia, and walnuts
- plant oils such as flaxseed, soybean, canola
- grass-fed dairy and eggs
- spinach, Brussels sprouts
Top omega-6 sources include:
- snacks such as corn and potato chips
- fast foods such as onion rings, burgers
- firm tofu
- walnuts, sunflower seeds, pecans
- safflower oil (entirely omega-6), grapeseed oil, corn oil
- cake with frosting depending on the type of fat used
- peanut butter
- chicken (dark meat)
- cured meats such as pepperoni
- creamy soups
Note that some foods contain both omega-3 and omega-6, such as walnuts, eggs, and olive oil.
Ideal dietary levels of omega-6:omega-3 fatty acids are believed to be 1:1 to 4:1; however, the typical American diet now provides a ratio of about 10:1 to 20:1. Research has repeatedly reported that diets high in omega-6 fatty acids are linked to chronic disease.1
Rise of Omega-6 Consumption
It is believed by scientists that the genetic patterns of evolving human beings developed when they had a diet with a ratio omega-3 to omega-6 of about 1:1.2 The steady rise of the consumption of omega-6-laden oils in the American diet, along with the increase of packaged and processed nutrient-deficient foods, toxic chemicals, antibiotic use, and stressful lifestyles have resulted in a dramatic increase in autoimmune diseases and chronic inflammatory conditions.
This change has been associated with an increased risk of such chronic inflammatory diseases as atherosclerosis, cardiovascular disease, rheumatoid arthritis, irritable bowel syndrome, diabetes,3 as well as obesity and waist circumference.4 These systemic inflammatory conditions often result in chronic eye inflammation, such as uveitis, macular edema, diabetic retinopathy, macular degeneration, glaucoma, and even cataracts. Systemic inflammation contributes to poor circulation, which is implicated in the compromised delivery of essential nutrients to the eyes.
Note. Certain omega-6 fatty acids such as those found in black currant seed oil, evening primrose oil, or borage oil do have natural anti-inflammatory properties as well and are therefore recommended.
Benefits of an Omega-3 Fatty Acids-Rich Diet
Reduced Heart Disease
A 16-year study published over a decade ago concluded that a fish-rich diet significantly predicts longevity. Data on 2,692 senior adults with high levels of omega-3s indicated a 40% reduction in the risk of coronary heart disease death and substantially reduced mortality risk from arrhythmia (irregular heartbeat).5
In 2021, a massive study evaluated 191,558 individuals’ data and concluded that weekly consumption of two servings of oily fish such as salmon was associated with a lower risk of major cardiovascular disease, sudden cardiac death, and a lower death rate for those with prior cardiovascular disease.6
Data on 2,692 senior adults showed that subjects with high blood levels of omega-3 fatty acids had a longer lifespan, decreased mortality risk, and reduced heart disease risk.7
Improved Dry Eye Symptoms from Omega-3 Fatty Acids
Dry eye is reported to be a complex condition involving the lacrimal glands, eyelids, and tear film, as well as a variety of ocular surface tissues, including epithelial, inflammatory, immune, and goblet cells.
A 2014 meta-analysis of studies found that based on the data included in relevant studies, omega-3 fatty acid appears to be associated with better TBUT and Schirmer’s test results.8
Omega-3 oils also appear to improve function in the eye’s meibomian glands, which produce the oily layer of tears, and improved the function of those glands, which can ease dry eye symptoms.
Another fatty acid, omega-7 (palmitoleic acid) may be helpful for dry eye syndrome, sugar imbalance, and chronic inflammatory conditions. It was shown to preserve tear secretion and suppresses inflammatory cytokines in the lacrimal glands.9
Improved Brain Health
Omega-3s induce neurogenesis via synapse support and neurite growth. They reduce inflammation and enhance BDNF synthesis. Omega-3s are neuroprotective, and they are essential for learning and memory.10
Complementary Care
A number of peer-review studies have shown that diet, lifestyle considerations, and taking targeted supplementation can go a long way in helping preserve healthy vision. See more information on our website.
Supplements to Consider
Dr. Grossman’s Dry Eye and Tear Film Support Formula with omega-3, omega-6, and omega-9.
Dr. Grossman’s Omega-7 Chronic Dry Eye and Anti-Inflammatory Formula
Advanced Eye & Vision Support Formula (whole food) 60 vcaps – this is our whole food, organic, GMO-free foundation eye formula.
Dr. Grossman’s Meso Formula Optimal Ocular Health in Digital Age – 90 vcaps
Retinal Support (wild-crafted herbal formula) 2 oz
Dr. Grossman’s Whole Food Organic Superfood Multi-Vitamin 120 Vcaps – this is our whole food, organic, GMO-free formula
Tear Stimulation Forte Homeopathic Eyedrops 10ml per Bottle
Women’s Tear Stimulation Dry Eye Homeopathic Eyedrops 10ml per bottle
Footnotes
- Simopoulos AP. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. Oct;56(8):365-79. ↩
- Ibid. Simopoulos. (2002). ↩
- Patterson E, Wall R, Fitzgerald GF, Ross RP, Stanton C. (2012). Health implications of high dietary omega-6 polyunsaturated fatty acids. J Nutr Metab. 2012:539426. ↩
- Torres-Castillo N, Silva-Gomez JA, Campos-Perez W, Barron-Cabrera E, Hernandez-Canaveral I, et al. (2018). High Dietary Omega-6:Omega-3 PUFA Ratio is Positively Associated with Excessive Adiposity and Waist Circumference. Obes Facts. Aug 10;11(4):344-353. ↩
- Mozaffarian D, Lemaitre RN, King IB, et al. (2013). Plasma phospholipid long-chain w-3 fatty acids and total and cause-specific mortality in older adults: a cohort study. Ann Intern Med. Apr 2;158(7):515-25. ↩
- Mohan D, Mente A, Dehghan M, et al. (2021). Associations of Fish Consumption With Risk of Cardiovascular Disease and Mortality Among Individuals With or Without Vascular Disease From 58 Countries. JAMA Intern Med. May 1;181(5):631-49. ↩
- Ibid. Mozaffarian. (2013). ↩
- Liu A, Ji J. (2014). Omega-3 essential fatty acids therapy for dry eye syndrome: a meta-analysis of randomized controlled studies. Med Sci Monit. Sep 6;20:1583-9. ↩
- Kimura Y, Mori D, Imada T, Izuta Y, Shibuya M, et al. (2017). Restoration of Tear Secretion in a Murine Dry Eye Model by Oral Administration of Palmitoleic Acid. Nutrients. Apr 5;9(4):364. ↩
- Rathod R, Kale A, Joshi S. (2016). Novel insights into the effect of vitamin B12 and omega-3 fatty acids on brain function. J Biomed Sci. Jan 25;23:17. ↩