Vishal Biswas, M.Optom
Ph.D. Scholar, Assistant Professor & Program Coordinator, Department of Optometry, School of Allied Health Sciences, Noida International University, Noida, India
As parents, we strive to ensure our children grow up healthy and strong, however, sometimes we overlook one of the most crucial aspects of their eye health.
Vision plays a vital role in a child’s learning and development, and proper nutrition is key to maintaining healthy eyes. (1) In this blog, we will explore the essential nutrients that support eye health in children and provide practical tips on incorporating these nutrients into their daily diet.
Why Eye Health Matters for Children?
Good vision is essential for children’s overall development. It affects their ability to read, learn, play sports, and interact with their surroundings. Poor vision can lead to learning difficulties, behavioural problems, and social challenges. Therefore, ensuring that children receive the right nutrients for eye health is crucial for their growth and success. (2)
Key Nutrients for Eye Health
- Vitamin A: This is fundamental for good vision. It helps maintain a clear cornea, which is the outside covering of the eye. It is also essential for the functioning of the retina and overall eye health. (3)
Sources: Carrots, Sweet potatoes, Spinach, Kale, and Apricots. - Omega-3 Fatty Acids: These are crucial for visual development and retinal function. They can also help prevent dry eyes and reduce the risk of developing eye conditions later in life.(4)
Sources: Fish (such as salmon, mackerel, and sardines), Flaxseeds, Chia seeds, and Walnuts. - Vitamin C: It is an antioxidant that helps protect the eyes from damage caused by free radicals. It also supports the health of blood vessels in the eyes. (5)
Sources: Oranges, Strawberries, Bell peppers, Broccoli, and Kiwi. - Vitamin E: This is another powerful antioxidant that protects eye cells from damage. It plays a role in maintaining overall eye health and preventing age-related eye conditions. (6)
Sources: Nuts (such as almonds and sunflower seeds), Spinach, and Avocados. - Lutein and Zeaxanthin: These are carotenoids that accumulate in the retina and protect against harmful blue light. They are essential for preventing eye strain and maintaining healthy vision. (7)
Sources: Eggs, Corn, Green leafy vegetables (such as kale and spinach), and Orange peppers. - Zinc: It is important for maintaining the health of the retina and can help prevent night blindness and other vision issues. It also aids in the absorption of Vitamin A. (8)
Sources: Meat, Shellfish, Dairy products, Nuts, and Legumes.
Practical Tips for Incorporating Eye-Healthy Nutrients
1. Colourful Meals
Ensure your child’s plate is colourful with a variety of fruits and vegetables. This not only makes meals more visually appealing but also ensures a range of nutrients.
2. Include Fish in the Diet
Incorporate fish into meals at least twice a week. If your child is not a fan of fish, consider adding ground flaxseeds or chia seeds to smoothies, yoghourt, or cereal.
3. Healthy Snacks
Opting for healthy snacks like carrot sticks, orange slices, and mixed nuts. These snacks are not only tasty but also packed with nutrients beneficial for eye health.
4. Fortified Foods
Choose fortified foods such as cereals and dairy products that are enriched with essential vitamins and minerals.
5. Engage in Cooking
Involve your children in cooking. Teaching them about the importance of different foods can make them more inclined to try new, nutritious options.
Conclusion:
By ensuring they receive the right nutrients through a balanced diet, you can support their vision and overall health. Encourage a diet rich in fruits, vegetables, fish, nuts, and seeds to provide essential vitamins and minerals for their growing eyes. Remember, healthy eating habits established in childhood can set the foundation for a lifetime of good vision and well-being.
*Declaration of no conflict of interest: This blog is written Solely for education purpose, and it does not have any financial support and conflict of interest
References:
- Urbaskova A. How Your Child Grows Up Matters: The Importance of Eye Health. https://nuzest-usa.com/blogs/kids/importance-of-kids-eye-health [ last accessed- 13th July 2024]
- Parchi L. How Your Child Grows Up Matters: The Importance of Eye Health. https://nuzest-usa.com/blogs/kids/importance-of-kids-eye-health [ last accessed- 13th July 2024]
- Mayo-Wilson E, Imdad A, Herzer K, Yakoob MY, Bhutta ZA. Vitamin A supplements for preventing mortality, illness, and blindness in children aged under 5: systematic review and meta-analysis. Bmj. 2011 Aug 25;343.
- Campoy C, Escolano-Margarit MV, Anjos T, Szajewska H, Uauy R. Omega 3 fatty acids on child growth, visual acuity and neurodevelopment. British Journal of Nutrition. 2012 Jun;107(S2):S85-106.
- Morelli MB, Gambardella J, Castellanos V, Trimarco V, Santulli G. Vitamin C and cardiovascular disease: an update. Antioxidants. 2020 Dec 3;9(12):1227.
- Trevithick JR, Robertson JM, Mitton KP. Vitamin E and the eye. InVitamin E in health and disease 1993 Aug 10 (pp. 873-926). CRC Press.
- Abdel-Aal ES, Akhtar H, Zaheer K, Ali R. Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health. Nutrients. 2013 Apr 9;5(4):1169-85.
- Grahn BH, Paterson PG, Gottschall-Pass KT, Zhang Z. Zinc and the eye. Journal of the American College of Nutrition. 2001 Apr 1;20(2):106-18.
Recent Comments