National Nutrition Week 2024: Include these nutrient rich foods in you kid's daily diet to improve eyesight

Health benefits of eggs: These provide vitamin A, lutein, and zinc, all essential for eye health. Vitamin A protects the cornea, lutein helps filter blue light, and zinc supports the retina .(Image: Canva)

Children with poor eye health may show signs such as frequent rubbing or touching of their eyes, which can indicate discomfort or vision issues. Squinting often suggests difficulties with seeing clearly, potentially due to nearsightedness, farsightedness, or astigmatism. Poor performance in school, including trouble reading or focusing, can signal visual impairments affecting their learning.

According to Dr Uday Tekchandani, Consultant Ophthalmologist at Dr. Agarwals Eye Hospital, Wadala, "Regular headaches, particularly after visual tasks, may also be linked to eye strain or uncorrected vision problems. Plus, difficulty seeing in low light could point to vitamin A deficiency or other vision issues.”

Several factors affect poor eye health in children. Excessive screen time can cause digital eye strain, leading to dryness and blurred vision, while genetic factors can increase the risk of conditions like nearsightedness. However, nutritional deficiencies, particularly a lack of vitamin A, are a key concern. Ensuring your child’s diet includes essential nutrients is vital for maintaining healthy vision.

Dr Tekchandani recommends including these healthy foods in your child's daily diet.

Carrots: They are rich in beta-carotene, which the body converts into vitamin A. This vitamin is important for maintaining healthy retina function and preventing night blindness. Carrots are versatile and can easily be added to various meals, making them an excellent choice for promoting good vision.

Leafy greens: Greens like spinach and kale are packed with lutein and zeaxanthin, antioxidants that protect the eyes from harmful blue light and oxidative damage. These nutrients accumulate in the macula, supporting its health and reducing the risk of age-related macular degeneration. Incorporate leafy greens into salads or smoothies for a nutritious boost.

Eggs: These provide vitamin A, lutein, and zinc, all essential for eye health. Vitamin A protects the cornea, lutein helps filter blue light, and zinc supports the retina. Eggs are a versatile food that can be included in various meals, from breakfast to dinner.

Fish: Particularly fatty fish like salmon and tuna are high in omega-3 fatty acids, especially DHA. These essential fats support retinal health and help prevent dry eyes. Including fatty fish in your child’s diet once or twice a week can be beneficial for maintaining healthy eyes.

Citrus fruits: Oranges and lemons are rich in vitamin C, a powerful antioxidant that supports the health of eye blood vessels and boosts the immune system. Serve citrus fruits as snacks or include them in meals to add a refreshing and healthful element to your child’s diet.

Nuts and seeds: Almonds, sunflower seeds, and walnuts, are good sources of vitamin E. This vitamin helps protect the eyes from oxidative damage and age-related conditions. Nuts and seeds make for a convenient snack or can be added to salads and yogurt for added nutrition.

Sweet potatoes: They are another excellent source of beta-carotene, similar to carrots. Beta-carotene helps prevent night blindness and supports overall eye health. Sweet potatoes can be roasted, mashed, or used in various recipes, providing a tasty way to boost vision health.

Berries: Blueberries and strawberries are rich in antioxidants that help protect the eyes from oxidative stress and improve blood circulation to the retina. Berries are perfect for snacking or adding to breakfast cereals and desserts for a tasty, eye-friendly option.

Dairy products: Milk, yogurt, and cheese contain vitamin A and zinc. Vitamin A supports vision health, while zinc aids in producing melanin, which protects the eyes from UV light. Dairy products are a nutritious addition to your child’s diet and can easily be added into daily meals.

Whole grains: These are rich in zinc and vitamin E. Zinc helps maintain retinal health, and vitamin E protects against oxidative stress. Whole grains provide sustained energy and can be included in meals throughout the day for ongoing nutritional support