Carrots
Carrots are often mentioned as one of the best foods for protecting eye health. Carrots, along with other yellow or orange fruits and vegetables, contain a lot of beta-carotene, a plant-based form of vitamin A that helps maintain eye health. Make sure to incorporate carrots into your salads, pasta, or soups for your child.
Salmon
Salmon is a great food for the eyes, as it is high in omega-3 fatty acids that help increase moisture and prevent dry eyes in children. In addition, the fatty acids in salmon also help protect the macular cells and prevent macular degeneration.
In addition to salmon, other fish such as tuna, sardines, and mackerel are also rich in omega-3 fatty acids and other nutrients that are good for the eyes and can be regularly added to your child’s diet.
Blueberries
Blueberries contain a large amount of antioxidants and vitamin C, which enhance eye health, reduce the risk of cataracts, increase eye pressure, and prevent other eye diseases. In addition, the antioxidants in blueberries help prevent free radicals from destroying the collagen structure in the eyes, thereby maintaining healthy eyes.
Green vegetables
All green vegetables contain essential nutrients for your child’s eyes, especially broccoli, spinach, kale, and Brussels sprouts.
They are rich in Vitamin A and C, as well as other nutrients that are good for the eyes. In particular, Brussels sprouts are also rich in Vitamin B, which can prevent cataracts.
However, when cooking, avoid overcooking, as this will cause the vegetables to lose many nutrients.
Bell peppers
Bell peppers come in various colors such as yellow, red, and green, and are rich in vitamin A, which is beneficial for eye health and helps prevent eye-related diseases. You can add some slices of bell peppers to stir-fry dishes or grill them with pork or beef to create delicious and nutritious meals.
Nuts
Almonds and cashews are two types of nuts rich in vitamin A and omega-3 fatty acids, which help combat dry eyes. Each day, you can simply give your child a handful of almonds or cashews as a snack or mix them into cereals to promote healthy eye development.
Almonds
Almonds are rich in vitamin E, fiber, calcium, protein, omega, and antioxidants, which help slow down the aging process and keep your child’s eyes healthy. You can incorporate delicious almond-based dishes into your child’s daily meals, such as almond milk, almond cakes, and yogurt with almond toppings.
Eggs
Eggs are not only known as a source of protein and fat, but they also contain many amino acids, calcium, and a large amount of vitamin A that help maintain the health of your child’s eyes.
Sweet potatoes
Similar to carrots, sweet potatoes are rich in beta-carotene, vitamin A, vitamin C, fiber, manganese, and potassium. These nutrients are beneficial for eye health. Each sweet potato provides more than 200% of the daily beta-carotene requirement, 28% of manganese, and 40% of vitamin C.
Sweet potatoes are also an important source of vitamin D, which helps boost the immune system, provide energy, maintain eye health, and support bone development.
Add foods rich in lutein, zeaxanthin, vitamin E, vitamin C, omega-3 fatty acids, and zinc to your child’s daily diet to improve eye health and prevent eye-related diseases.
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