Benefits of Omega-3 on visual health

21 December 2023

Before talking about the benefits of Omega-3 for eye health, it is essential to understand what it is. This essential fatty acid is a type of polyunsaturated fat commonly found in certain types of fish, nuts, and vegetable oils. Among its most important variants are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both known for their positive effects on eye health.

The connection between Omega-3 and visual health

Prevention of macular degeneration: Numerous studies have shown that regular consumption of Omega-3 can help prevent macular degeneration, an eye condition associated with aging that affects the central part of the retina, causing vision loss.

Dry eyes: Omega-3 has also been associated with reducing dry eye symptoms. By maintaining the lipid layer of the tear, it helps prevent rapid evaporation of tears and therefore relieves the feeling of dry and irritated eyes.

Glaucoma: It has been suggested that Omega-3 may have a protective role against glaucoma, a disease that damages the optic nerve and can result in vision loss. Although more research is needed, it has been observed that a diet rich in Omega-3 could reduce the risk of developing this disease.

Night Vision and Visual Acuity: DHA, one of the key components of Omega-3, is essential for the health of photoreceptor cells in the retina, which can improve night vision and visual acuity.

Incorporating Omega-3 into your diet

Now that we understand the benefits, it is crucial to know how to incorporate Omega-3 into our daily diet.

Fatty fish: salmon, sardines and tuna are excellent sources of Omega-3. Try to include at least two servings of fatty fish a week.

Nuts and seeds: almonds, walnuts, chia and flax seeds are vegetable options rich in Omega-3.

Vegetable oils: oils such as flaxseed, canola and soybean contain Omega-3. Use them in cooking as an alternative to less healthy oils.