• Key Nutrients for Healthy Eyes

    Eye Care Solutions from Dr. Murad
    healthy eye cream treatment tips

    An essential part of eye care is eating the right foods that contain the proper vitamins to maintain eye health. There are many eye problems and diseases that can be avoided through the intake of nutritious foods. My favorite saying is “before there was medicine, there was food.” With this in mind, I’ve outlined the most common eye concerns and the top foods and nutrients I recommend for healthy eyes. 

    Dry Eyes

    Dry eyes are a very common syndrome with varying degrees of severity. This condition affects more women than men with research showing 6 million women and 3 million men in the United States having severe cases, up to 30 million people having mild cases.
    While it is important to see your doctor if you are experiencing severe dryness, there foods you can incorporate into your diet to ensure you are lubricating the eye internally. A diet high in Essential Fatty Acids and Lecithin will keep and attract water in the cells, providing hydration. Add Olive Oil, Flaxseed Oil, Borage Seed Oil to your diet. Eat cold water fish, eggs, soybeans, tomatoes and peanuts to benefit from the lecithin they contain. Small red veins within the eye are common, yet they can sometimes they can appear overnight. They can occur from coughing, sneezing, eye strain, or rubbing the eye. They are more common in people that take blood thinners or aspirin regularly.
    Since the skin around the eye is one of the thinnest on the body, broken blood vessels can show through, causing the look of a dark circle.
    Foods high in Vitamin C and Bioflavonoids such as berries, oranges, grapefruit, and apricots help to reduce broken blood vessels and promote new blood vessel growth. In addition to colorful fruits and vegetables, one of my favorite foods is the Goji Berry. Grown in the Himalayas, Goji Berries are considered to be one the of the world’s most nutritious foods. Ounce per ounce, Goji Berries contains more Vitamin C than an orange and over 21 trace minerals and amino acids. They are available in dried form and are also found within nutritional dietary supplements.
    Glucosamine is another vessel support nutrient. This amino acid strengthens collagen and elastin tissue, which is what the blood vessel is comprised of. It is not commonly found in foods; therefore taking dietary supplements are recommended.

    Dark Circles

    Due to the thin and delicate anatomy of the skin around the eye area, dark circles and even dark eyelids are very common. The darkness is often due to the blood vessels that are found beneath the skin’s surface.
    Dark circles, like varicose veins are usually an inherited trait. In darker skinned people, exposure to sunlight can cause a melanin surge, causing the skin to become even darker. Allergies, asthma and the common cold may also contribute to dark circles under the eyes, as people are more likely to rub the area.
    Fatigue plays a role in dark circles. A lack of sleep or excessive tiredness can cause paleness of the skin, which again allows the blood underneath to become more visible and appear darker.
    Age can also take its toll on the under eye area. As the skin becomes thinner with age, dark circles and appear more prominent. Excess folds of skin under the eyes will also make dark circles more pronounced.
    In addition to getting proper rest, key nutrients are necessary to maintain blood vessel strength. Attracting water to the skin and encouraging healthy collagen and elastin formation can be done through ingestion of foods rich in Vitamin C and Bioflavonoids. (see foods listed under broken blood vessels above)


    Swollen, puffy eye lids and under eye puffiness are a result of extracellular water, also known as wasted water, which leaked from our cells, and has accumulated in the area. Whether it’s swollen ankles or swollen eyelids, my theory called The Cellular Water Principle™; is the answer to turning this wasted, unused water, back into the valuable water that should reside inside our cells, not outside our cells.
    Over time, our cells and other areas of our bodies that need hydration break down and become unable to hold onto the water, leaving them weakened and less effective. When our cells are not fully hydrated they cannot function at their optimal level, and side effects, such as puffiness can occur.
    By adding key, cell-strengthening nutrients to your diet, you can reduce the puffiness caused from wasted water accumulation. Eat foods rich in the polyphenols, these are super antioxidants. One of my favorites is pomegranate extract. Pomegranate extract can be taken as juice, fruit or seeds, or as a standardized extract in supplement form. The supplement form is ideal as it is easily accessible year round.
    Foods rich in Lecithin a key cell strengthener are important. In addition to eggs, eat a variety of soy products including tofu, edemame, and soy milk. Lecithin granules can be added to smoothies or sprinkled on cereal. Tomatoes, spinach, cauliflower and peanut butter are additional sources. Essential Fatty Acids absorb water into the cell and will also help to reduce puffiness. Eat Olive Oil instead of butter and add raw, unsalted walnuts, almonds and cashews to your diet.


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