10 foods that are good for children’s eyesight


The coronavirus pandemic has hit us all hard – especially with the damage the disease has caused to our physical and mental health and our lifestyles in general. Everyone is confined to their homes and experiences longer screen time due to online courses and working from home. Even the time that used to be spent on other things is now spent in front of the television or on the cell phone.

As parents, we often worry about the nutrition of our children. Screen time has always been a worrying topic, especially among the new generation, as the use of tablets, laptops, televisions, and phones among children has increased. According to reports, eye specialist consultations have increased during lockdown due to increased screen time. However, your child’s diet can play an important role in keeping their eyes healthy. There are 10 things we can do to ensure our child is consuming regularly for their healthy eyes.

Carrots: Carrots are rich in vitamin A (also known as retinol) in the form of beta-carotene, which is vital to maintaining good eye health and, consequently, eyesight.

Leafy vegetables: Spinach and other leafy greens contain the iconic antioxidant duo – lutein and zeaxanthin; two important plant pigments that are vital to maintaining good eye health. They are also very effective in preventing serious eye conditions such as cataracts and age-related macular degeneration.

Omega 3: Omega 3 plays an important role in eye health for a lifetime. The DHA (docosahexaenoic acid) content of Omega 3 is key to eye development in children and to maintaining healthy eyes as adults. Chia seeds, flax seeds, and walnuts are good plant sources of omega 3.

Paprika: Bell peppers provide the most vitamin C per calorie. This is good for the blood vessels in your eyes, and science suggests that it could lower your risk of developing cataracts. Red-colored peppers contain many immunity-promoting properties as well as the eye-friendly vitamins A and E.

Sweet potatoes: Like carrots, sweet potatoes are high in vitamin A, beta-carotene, potassium, and fiber, so they’re good for eye health too.

Fresh pineapple: Pineapples contain vitamin C, which is “an antioxidant that can inhibit lens oxidation and prevent cataracts.

Dried apricot: Dried apricots are especially beneficial for eye health because they contain vitamins A, C, and E, as well as carotenoids, which serve to absorb harmful blue and near-ultraviolet light to protect the retina of the eye.

Okra / Hindi: Okra / Bhindi contains vitamin A content that protects your eyes and optic nerve. Hence, it keeps your eyesight good. Vitamin A is also a powerful antioxidant vitamin that plays an important role in reducing the effects of free radicals and has even been linked to reduced cataract development.

Broccoli: Broccoli is packed with lutein and zeaxanthin. These are two of the most important nutrients your eyes can have as they can help prevent retinal oxidation and age-related degeneration. There is also an antioxidant found in broccoli that can prevent blindness called sulforaphane.

Red cabbage: Vitamin A in red cabbage makes the eyes healthy and improves eyesight. It also reduces the risk of macular degeneration and cataracts. The nutrients in vegetables keep the eyes healthy even in old age.

When it comes to health and good eyesight, eating right is paramount. And the best part about eating right is that it also supports the overall growth and development of our children. Of course, the immunity of our children also depends heavily on the right nutrition they eat, after all, 85% of our immunity resides in our intestines.

(Karan Kakkad is an India-based disease reversal expert. He is the founder and CEO of Reverse Factor. To find out more, call 8100550660 or visit www.reversefactor.in)


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