It is very important to provide kids with foods that can help to improve eyesight. Read on to learn more about such foods.
Eat right for sharp sight - this is true. Your kids’ eyes need several key nutrients to function properly. As they are in the growing stage, proper nutrition is crucial for healthy eyesight. Deficiency of the correct nutrition can lead to poor vision in the future. It is necessary to ask your kids to exercise their eyes
every day, to take breaks from the computer screen as continuous staring is bad for the eyes, and to get enough rest by keeping their eyes closed. All these lead to increased eye strength, but the secret key for better vision is through the right foods, which improves the overall eye health from the inside.
Green vegetables, such as spinach
, broccoli, collard greens, and kale, are packed with vitamins A, C, B12, and calcium. These are best known to improve eye vision. Layer spinach leaves in your kids’ sandwiches, or blend them in a smoothie, add broccoli or other green veggies in delicious soups and salads – there are many ways to introduce these in your kids’ diet. You just have to make sure not to overcook them as that may lead to losing the nutrients.
There are plenty of other vegetables that help to strengthen your kids’ eye muscles. For example, carrots contain beta- carotene, which is good for retina and gives sun-protection. Throw slices of carrots in salads, pasta, mixed vegetables, and soups. Sweet potatoes are another source of beta-carotene, which is again good for your kids’ eyes. Mash them in your kids’ sandwiches or bake them in the oven as healthy fries. Capsicums contain loads of vitamins and prove to be great for eyesight. Toss them in salads and vegetable gravies.
Fish, which contains healthy omega-3 fatty acids, are the best for your kids’ retina. Omega-3 fatty acids enhance brainpower
, which indirectly strengthens eye muscles for better vision. Try to add salmon, tuna, and cod in your kids’ diet. Make a tuna sandwich, fry the salmon, or make gravy of the cod – your kids would love it. But if your kids do not like fish, then you can always make them take fish oil pills for similar results.
Almonds, peanuts, and cashews are known to contain omega-3 fatty acids not as much as the fish carries, but some amount of them. They also contain vitamin E. Both vitamin E and omega-3 fatty acids help to reduce dry eyes and the eye diseases in future. Make a trail mix of nuts and pack them in your kids’ tiffin
box or ask them to grab a handful of nuts every morning along with breakfast. You can mix them in your kids’ oatmeal.
Avocados contain a lot of lutein than any other fruit. Lutein is known to improve eyesight in kids. It also prevents cataracts and other eye diseases. Mash the avocados and stuff them in cooked bell peppers, paranthas, salads, sandwiches, or dips. You can also make a puree of it or make bread wraps with them. Your kids would love to have them.
Start your kids’ day with eggs as the egg proteins are found to be beneficial for eyes. The egg yolk is also considered to prevent eye diseases. Garlic is a super-food, which helps protect the eyes against cataracts and other eye diseases. It also protects the lens of the eye. Serve your kids a glass of orange juice as it is known to take care of eyes
as well. Even the fibers of whole grains are supposed to be good for the eyes.
Make room for some dessert, as it is known that dark chocolates contain flavonoids, which protect the blood vessels in your kids’ eyes. Lastly, do not forget to ask your kids to have sufficient water, as drinking an adequate amount of water prevents dehydration, and thus prevents dry eyes.What are the causes of poor eyesight in children? Which eye-exercises are beneficial for children? How to prevent vision problems in children? Discuss here.