Eye care: Top nutrients to include in your child's diet to improve eyesight

Healthy foods to improve eyesight: A well-balanced diet rich in essential vitamins is important for maintaining healthy vision and eye development in children (Image: Canva)

Nutrition plays a vital role in your well-being and is especially vital for maintaining healthy eyes. A well-balanced diet ensures that the body, including the eyes, receives essential nutrients required for better functioning and development. Adequate intake of vitamins and minerals supports various eye functions, from maintaining good vision to protecting against diseases.

According to research, deficiencies in key nutrients such as Vitamin A, Vitamin C, Vitamin E, Omega-3 fatty acids, zinc, lutein, and zeaxanthin can lead to significant eye problems in children. Ensuring children receive a nutrient-rich diet can help prevent these issues and support their visual health and development.

A well-balanced diet rich in essential vitamins is important for maintaining healthy vision and eye development in children, says Dr Arnav Singh Saroya, Corneal and Refractive Surgeon, Dr. Agarwals Eye Hospital, Chennai. “While people often focus on nutrition for the heart or brain, eye health is just as important, especially since eye cells, once damaged, do not regenerate or heal. Since eye health is vital for cognitive, social, and emotional growth in children, adding the certain vitamins and nutrients into their diet is essential.”

Dr Saroya lists the following must-have nutrients in your child's diet:

Vitamin A: Vitamin A supports the health of the retina, cornea, and conjunctiva. It regulates the light-sensitive cells in the retina, allowing children to see in low-light conditions. Lack of vitamin A can lead to night blindness, xerophthalmia, and even complete blindness. Include foods like sweet potatoes, carrots, and dark leafy greens in your child’s diet.

Omega-3 fatty acids: Omega-3 fatty acids, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are essential for the development and function of the retina. DHA supports the structure and function of photoreceptors, while EPA promotes the health of the optic nerve. Include fatty fish, walnuts, and chia seeds in your child’s diet for adequate omega-3 intake.

Vitamin C: Vitamin C is a powerful antioxidant that protects the eyes from oxidative damage and inflammation. It also aids in the absorption of other vital nutrients and helps maintain the health of the retina's blood vessels. Make your child eat bell peppers, strawberries, and citrus fruits.

Vitamin E: Vitamin E is another antioxidant that shields the retina from damage caused by free radicals. Working in synergy with vitamin C, it helps maintain healthy vision and may prevent age-related macular degeneration. Feed your child nuts, seeds, and vegetable oils, which are rich in vitamin E.

Lutein and zeaxanthin: These are carotenoids that filter blue light and protect the macula, the area of the eye responsible for central vision. These antioxidants reduce the risk of age-related macular degeneration and cataracts. Introduce spinach, kale, and eggs in your child’s diet to ensure they get enough lutein and zeaxanthin.

Thiamine (Vitamin B1): It supports proper cell function and converts food into energy. It is particularly effective in reducing the risk of cataracts. Make sure your child eats whole grains, meat, and fish to get enough thiamine.