Best foods for children’s eyesight

For better eyesight, eyes need exercise, rest and proper nutrition. But it is the food that improves eye health from the inside.

Carrots. They contain vitamin A (retinol), which is good for the eyes, as well as potassium and fiber that are beneficial to the whole body. Vitamin A helps the retina function properly, empowering the light to convert into electrical impulses. So, if you noticed that your kid's sight in the dark is getting worse, his eyes are sensitive, or the child squints against bright light, promptly give him carrots. Carrots are also good for sty and conjunctivitis. Vitamin A is best absorbed with fat, so let the kid eat carrots with sour cream or in a salad with oil dressing. Chopped carrots are easy-to-prepare and healthy snacks. Carrots baked with sugar will for sure catch fancy with kids. By the way, sweet potatoes also have the same properties as carrots.

Green and leafy veggies. Spinach, cabbage, broccoli, Brussels sprouts, lettuce, sorrel. Green vegetables are rich in vitamins A, C, P, B1, B2, B12, PP, K, and also contain lutein, calcium and iron. Regular eating of green veggies prevents age-dependent reduction in vision. Vitamin C contained in particular in cabbage (especially a lot of it in sauerkraut – even more than in citrus fruit), makes blood vessels stronger and participates in the formation of collagen, which promotes regeneration of eye cells. Include leafy vegetables to salads, soups, ratatouilles, smoothies, sandwiches and pizza.

Blueberry. It is included to the most vitamin mixtures and phytoteas for eye health. Blueberries contain anthocyanins, which support eye capillaries, which, for their part, provide eye muscles and nerves with nutrients. Thanks to eating blueberries – fresh, frozen or in a jam – eyes get less overstrained and tired. Fresh or frayed with sugar, these berries may be added to children's cereals, yogurt, or ice cream. Blueberry jam tastes perfect with crepes, pancakes and soft waffles.

Fish and seafood. It contains omega-3 fatty acids and polyunsaturated fats which are necessary for retinal health (and for development of children's brain as well). Thanks to omega-3 eye muscles strengthen, which contributes to visual acuity. Boil, bake, fry fish and cook fish soups. If your child is no fish fan, make pasties with minced fish and fish burgers. Make a pizza or a salad with seafood, pasta with shrimps, tuna wrap or crunchy fish tacos.

Nuts. Nuts are a healthy food for the retina. Pistachios, almonds, walnuts, hazelnuts, cashew and peanuts contain copper, magnesium, phosphorus, potassium, fiber, healthy fats, lutein, zeaxanthin, vitamin E and even omega-3! Nuts prevent aging of eye muscles, and the syndrome of "dry eye." Nuts can be a great snack, but you can also add them to granola, biscuits, or cakes. Blended nuts can be pinched to hot chocolate or chocolate custard.

Grapefruit. It contains vitamins A, C, vitamin B complex, calcium, iron, manganese, potassium, phosphorus and folic acid. The most important is the content of bioflavonoids, which help slow aging of eye lens. Bioflavonoids are present mostly in bitter membranes separating grapefruit carpels, so this fruit should be eaten whole, not just its juice. So that kids don't refuse to eat it because of bitterness, cut the grapefruit into small pieces and serve it with ice cream and pour chocolate on top or decorate it with whipped cream.

Avocado. This exotic fruit contains lutein more than any other. It is known that lutein improves vision in children. It also prevents cataracts and other eye diseases. Avocados can be added to smoothies, salads, or sautéed vegetables. Mashed avacado can be spread on bread or added to the filling for stuffed peppers.

Other beneficial products. Eggs – their protein is very good for children's eyes as yolk has a preventive effect against eye diseases. Garlic prevents cataracts and has a strong tonic effect. It also works well on eye lens. Orange is a kind of "portion of health" for the eyes. Fiber contained in cereals and whole-grain bread also contributes to better eyesight. Dark chocolate contains high amounts of flavonoids that enhance ocular blood vessels. Do not forget about the water: the more the kid drinks, the smaller the risk of dehydration and, as a result, improves dry eyes.