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Omega-3 And Your Eye’s Health

December 12, 2023

Omega-3 is a special kind of fat, and fats are like building blocks for our body. They’re called essential fatty acids because we need them, but our body can’t make them on its own. So, we have to get these important fats from the food we eat or from supplements.

What is the link between Omega-3 and eye health?

You might think fats are not good, but actually, they are crucial for our health, even for our eyes! Among all the good things our body needs to keep our eyes healthy, Omega-3 fatty acids are like champions.

What are Omega-3 fatty acids?

Omega-3 fatty acids are a group of polyunsaturated fats crucial for various bodily functions. There are three main types of Omega-3s:

  • Alpha-linolenic acid (ALA): Is utilized as an energy source.
  • Docosahexaenoic acid (DHA): Is the body’s most important omega-3 fatty acid, and it serves as a key structural component for various body structures.
  • Eicosapentaenoic acid (EPA): It is partially transformed into DHA and fulfills other roles within the body.
    You can find ALA in plant foods like flaxseeds and walnuts, while EPA and DHA are mostly in fatty fish like salmon, mackerel, and tuna. So, by eating these foods, we make sure our body gets the Omega-3s it needs to stay healthy, especially our eyes!

How will Omega-3 benefit your eyes?

The reason Omega-3 is good for your eyes is because of DHA, one of the main types of Omega-3. DHA is a crucial part of the retina, the part of your eye that captures and sends visual information to your brain.

What are the eye benefits of having Omega-3?

Having enough Omega-3 in your diet can bring these eye health benefits:

  • Reducing dry eye syndrome: Dry eye syndrome is a common condition characterized by poor tear quality or inadequate tear production. Omega-3s play an important role in promoting tear production and preventing excessive evaporation, thus easing the symptoms of dry eyes.
  • Lowering the risk of age-related macular degeneration (AMD): AMD is a leading cause of vision loss in older adults. Omega-3 fatty acids exhibit potent anti-inflammatory properties, potentially reducing the risk of AMD development.
  • Improving tears: Omega-3 fatty acids can make tears better by changing their composition, making them more stable and less likely to evaporate. This helps reduce eye tiredness and makes the eyes feel more comfortable overall.
  • Maintaining retinal health: The retina is a vital component of the eye responsible for capturing light and transmitting signals to the brain. DHA, a type of Omega-3, is crucial for maintaining its structure and function. Adequate DHA levels contribute to optimal visual acuity.
  • Reducing the risk of glaucoma: Glaucoma is a group of eye conditions that damage the optic nerve, often leading to vision loss. Omega-3 fatty acids may help regulate intraocular pressure, a key factor in the development and progression of glaucoma, thus offering a potential protective effect.
  • Preventing retinopathy in diabetic patients: Diabetic retinopathy is a complication of diabetes that damages blood vessels in the retina. Omega-3s demonstrate anti-inflammatory and vasoprotective effects, potentially reducing the risk and severity of diabetic retinopathy.

How to include Omega-3 fatty acids in your diet

Now that we know about the potential benefits of Omega-3 fatty acids for eye health, let’s explore ways to incorporate them into your diet:

  • Flaxseeds and chia seeds: For individuals following a plant-based diet, sources rich in ALA, such as flaxseeds and chia seeds, can be valuable. These seeds can be easily added to salads, smoothies, or yogurt for a nutrient boost.
  • Fatty fish: Incorporating fatty fish like salmon, trout, and sardines into your diet provides a direct source of EPA and DHA. Aim for at least two servings of fatty fish per week for eye health benefits.
  • Walnuts: Walnuts are a convenient and tasty way to enhance your Omega-3 intake. Including a handful of walnuts in your daily snack routine can contribute to overall eye health.
  • Fortified foods: Some foods, like certain types of milk, yogurt, and eggs, have been fortified with Omega-3s. Check product labels to find options that are reinforced.
  • Supplements: In cases where dietary intake may be insufficient, Omega-3 supplements, such as fish oil capsules or algae-based supplements for vegetarians, can be considered. However, it’s crucial to consult with a healthcare professional before starting any supplementation regimen.

In conclusion, Ojas – Eye Hospital

Omega-3 fatty acids offer numerous health benefits, especially for eye health. They play a crucial role in maintaining clear and comfortable vision by preventing age-related macular degeneration, easing dry eye symptoms, enhancing tear quality, and reducing dry eye discomfort.

Whether you choose to indulge in a delicious salmon dinner, sprinkle flax seeds on your morning yogurt, or opt for a reputable Omega-3 supplement, prioritizing these essential fats can contribute to maintaining clear and vibrant eyesight throughout life. However, it’s important to remember that Omega-3s are just one part of caring for your eyes.

Regular eye check-ups, responsible screen usage, and lifestyle choices that promote overall well-being should all be part of a comprehensive approach to eye health.

Feel free to visit Ojas – Eye Hospital in Mumbai for a thorough eye examination and expert treatment from our skilled and experienced eye specialists.


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