Children’s Eye Health: Essential Vitamins And Food For Good Eyesight
Yes, it’s true that kids are and will always be fussy about eating what’s right but does that mean we stop trying at all? As a responsible parent, you’ll want to make sure that your kids follow the right diet even if it means tricking them into eating healthy. Maintaining a balanced diet and consuming good food for eyesight improvement is crucial for your child, especially during their growth years. With Children’s Day just around the corner, it’s a great day to take the first step towards your child’s eye health.
The best way to improve your child’s eye health is by including essential vitamins in their diet. Here’s what that does:
- It promotes healthy eye growth
- Helps in maintaining a clear vision
Importance Of Vitamins And Other Nutrients To Avoid Eye Problems In Children
The diet that your child consumes plays an important role in keeping their eyes healthy. Therefore, here is a list of vitamins and other nutrients that are essential to your child’s healthy eye development. These nutrients not only help in maintaining eye function but also protect your eyes from harmful UV and blue light. Additionally, it reduces the chances of developing age-related degenerative diseases in the long run.
Nutrients And Vitamins For Eyesight That Help Optimize Your Child’s Eye Health
Vitamin A
Do you remember, in school, we were taught how a simple vitamin A deficiency could result in night blindness? Well, we still remember it. Vitamin A is not only one of the best vitamins for eye health but also one of the most important ones. It is an element of a protein called rhodopsin that allows your eyes to see in low-light conditions. Additionally, vitamin A also supports the seamless functioning of the cornea.
Food Sources Of Vitamin A
- Cheese
- Eggs
- Carrots
- Apricot
- Spinach
Beta Carotene
For those who do not know, beta carotene is the primary source of vitamin A in the human diet. It is a type of plant pigment called a carotenoid that exists in many colorful fruits and vegetables such as carrots. When a person consumes carotenoids, their body converts these pigments into vitamin A.
Food Sources Of Beta Carotene
- Carrots
- Red bell peppers
- Tomatoes
- Yellow Zucchini
Vitamin C
Vitamin C is a potent antioxidant that aids in protecting your eyes against oxidative damage. Oxidative damage is a key factor in the development of cataracts, that’s why vitamin c for eyes is so important. Include this in your daily diet to help your child and their vision as they grow older.
Food Sources Of Vitamin C
- Citrus fruits such as oranges
- Strawberries
- Potatoes
- Black currants
Vitamin E
Vitamin E is a combination of fat-soluble antioxidants that protect fatty acids from harmful oxidation. And since our retina features a high concentration of fatty acids, consuming food rich in vitamin E is very important for optimal eye health. Severe deficiency of vitamin E for eyes may lead to retinal degeneration and blindness.
Food Sources Of Vitamin E
- Nuts such as almonds and peanuts
- Seeds such as sunflower seeds
- Vegetable oils such as sunflower and soybean
- Avocado
B- Vitamins
Daily supplementation with a combination of vitamins B6, B9, and B12 is a must because it helps lower levels of homocysteine. Homocysteine is a protein in your body that may be associated with inflammation and age-related macular degeneration – a degenerative eye disease that affects vision.
Food Sources of B-Vitamins
- Milk
- Cheese
- Eggs
- Shellfish such as oysters or clams
Lutein And Zeaxanthin
Lutein and zeaxanthin function as a natural sunblock. They play a key role in protecting your eyes against harmful blue light. Spinach, kale, parsley, pistachios, and green peas are some of the best sources of it. What’s more? Food items such as egg yolks, sweet corn, and red grapes too contain an amount of lutein and zeaxanthin.
Food Sources of Lutein and Zeaxanthin
- Kiwi
- Grapes
- Parsley
- Dark leafy vegetables such as kale, spinach, and broccoli
List Of Eye Health Foods That Are A Crucial Addition To Your Child’s Diet
- Eggs
- Fish
- Dark leafy vegetables
- Orange-colored fruits and vegetables
- Berries and citrus fruits
- Nuts
There are so many ways by which you can incorporate the ingredients mentioned above to prepare a meal your child will love! Trust us they won’t realize they’re eating healthy.
Here are a few things that you could prepare:
- Fish n chips
- Egg sandwiches with some lettuce and tomatoes
- Fruit juices and smoothies
- Healthy cakes with a lot of nuts in it
Also Read: Summer Smoothies To Beat The Heat And Improve Your Vision
Frequently Asked Questions
Q. How can I improve my child’s eyesight?
A. Ensuring that your child gets his or her daily dose of nutrients and vitamins can help improve their eyesight. You can also try reducing their screen time by asking them to spend more time outdoors than on online games.
Q. Can diet improve my child’s eye health?
A. Of course, diet plays a very important role in improving a child’s eye health. And since their eyes haven’t fully developed yet, giving them nutritious food, especially food that’s good for the eyes is crucial.
Q. Name a few vitamins and nutrients that promote eye health in children?
A. Vitamin A, E, C, B-vitamins, Zinc, Beta Carotene, Lutein, and Zeaxanthin are a few of the vital vitamins and minerals that help promote eye health in children.
Q. What happens when you don’t eat what’s right for your eyes?
A. We all believe that “you are what you eat” because that is completely true. If you follow an unhealthy diet, it not only impacts your body but also organs such as your eyes.
