It is extremely important to maintain healthy eyesight for your children’s overall development and well-being. A balanced diet rich in essential nutrients significantly contributes to promoting optimal vision and preventing eye-related issues.

According to experts, the early years of your child’s life are crucial for visual development, and so, proper and balanced nutrition from natural food sources during this time prevents potential eye issues. “Good eye health supports learning, social interaction, and overall growth,” Dr. Prachi Agashe, Pediatric Ophthalmologist, at Dr. Agarwals Eye Hospital, told Times Now.

And so, there are certain foods that not only provide the required nutrition but also help enhance vision. “A healthy diet is essential for the development and maintenance of children’s eyesight. Foods rich in antioxidants, vitamins, and minerals play a critical role in promoting good eye health,” said Dr. Agashe.

According to Dr. Agashe, foods like carrots, tomatoes, papaya, and sweet potatoes are packed with Vitamin A and beta-carotene. “These nutrients are crucial for the functioning of the retina, particularly aiding cells responsible for night vision,” said Dr. Agashe.

Apart from maintaining moisture on the eye surface and enhancing eye luster, vitamin A is also important to prevent permanent blindness. If your corneas get too dry, they can become damaged, which can lead to blindness.

Incorporating green leafy vegetables like spinach and mustard - packed with antioxidants like lutein and zeaxanthin helps give your child razor-sharp eyesight. “These pigments are found in the macula and help delay or prevent degenerative changes by replenishing the eye’s natural defense against blue light,” said Dr. Agashe.

According to experts, lutein also acts as a natural sunblock by absorbing excess light energy. A few other foods that are packed with these antioxidants include berries, eggs, and broccoli, which are believed to protect against the harmful effects of blue rays from digital devices.

Omega-3 fatty acids can help with children's vision development and eye health. It is rich in DHA - a type of omega-3 fatty acid that helps maintain the structure and function of the retina. DHA is found in breast milk and some infant formulas. According to studies, infants who were fed DHA-supplemented formula had better visual acuity than those who were not.

Omega-3 is found in fatty fish. Like salmon; nuts, such as almonds, chia seeds, and walnuts – which are excellent sources of these nutrients. These essential fats also support tear film function and overall eye health.

Vitamin C is a potent antioxidant that helps protect the eyes from damaging free radicals and is involved in the regeneration of other antioxidants like vitamin E. It contributes to the health of the ocular blood vessels and the cornea.

Foods like oranges, grapefruit, kiwi, and lemons are rich in Vitamin C, which promotes healthy blood flow to the eyes and may lower the risk of cataracts. “Encouraging a balanced diet for children from a young age can help protect their vision and prevent future eye problems. Planning the right diet now is key to supporting the eye health of the next generation,” said Dr. Agashe.

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