One of the most essential steps for maintaining good eye health is consuming a nutrient-dense diet. Studies show that certain foods can help you retain clear vision and avoid developing certain eye diseases, such as chronic dry eyes. In essence, consuming foods high in specific vitamins and minerals may help alleviate the symptoms of dry eye illness. 
Here’s a few health and nutrient-dense foods to add to your grocery list if you want to reduce dry eye symptoms

1. Fatty fish
Omega-3 fatty acids, found in fatty fish such as mackerel, salmon, tuna, and sardines, can lessen inflammation. These fatty acids can help to minimize eye irritation, particularly in the tear ducts. Supplementing your diet with these fatty filets is an excellent way to keep your eyes healthy. Apart from dry eyes, these fatty fish can also prevent macular degeneration—a condition that can eventually lead to total blindness

2. Dark leafy greens
Vegetables have a wide range of nutrients that are beneficial to your eyes. Most of them contain lutein and zeaxanthin, both antioxidants that shield your eyes from harmful light. They also include vitamin C, which is an antioxidant that helps combat the effects of aging, particularly for the eyes. Leafy greens like kale, spinach and collard greens are also high in folate, a vitamin that can help prevent vision loss

3. Flax and chia seeds
In addition to fish, flaxseeds and chia seeds are also good sources of omega-3 fatty acids (namely EPA and DHA). Most nutritionists recommend using flaxseed oil in place of fish oil or other fish-based supplements if you’re allergic to fish. While many people see flax and chia seeds as supplements to promote skin and hair growth, their high omega-3 fatty acid content also encourages the growth of strong cell membranes throughout the body, including in the eyes

4. Beans
Beans are high in zinc and folate. Studies show that it is critical to have adequate zinc since it aids in forming melanin, which shields your eyes from harmful UV light. This is critical in preventing and restoring dry eyes, particularly the damage caused by sun exposure

5. Water
Although water is not a vitamin, its benefits to the eyes can’t be understated. Keeping hydrated can aid eye comfort and natural eye moisture. Moreover, it plays a vital role in the optimum functioning of your skin, kidneys, bowels, and liver, all of which influence the functioning of your eyes. Staying hydrated with water and eating water-rich foods will ensure that your eyes receive the vitamins and minerals they require

6. Cashews and walnuts
Zinc is found in high concentrations in walnuts and cashews. As mentioned previously, zinc is essential for maintaining eye health. Zinc is involved in the transfer of vitamin A from your liver to your retina, and it also generates melanin for greater eye protection. These nuts are also rich in vitamin E and C, which both help combat age-related damage, including tear generation damage

7. Carrots
Carrots contain vitamin A, which protects the ocular surface and is necessary for healthy eyesight. Vitamin A deficiency can worsen dry eyes, so make sure you are consuming enough in your diet.