Eat Right for the Sharp Sight

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Your child's eyes needs several essential nutrients so that they can function properly. As they are in their growing stage, a healthy diet is required for a sharp eyesight.  For a health eyesight, you should ask your kids to exercise regularly and take regular while reading or working on laptop/mobile and take adequate rest by keeping their eyes closed. 

All these measures will strengthen their eyesight but the key to healthy eye sight is nutritious and balanced diet.Diet including such essential elements such as Vitamins, Minerals, Zin, etc. can help to avoid many eye conditions, such as.

  • Age related muscular regeneration
  • Dry eyes
  • Cataracts
  • Poor low light vision
  • Glaucoma

Here are seven type of food that carry such essential elements and helps to boost your child’s eyesight.

Citrus fruit

There are various types of Citrus fruits available in the market at any time of the year; however, orange is the best in this case. Citrus fruits are rich in vitamin C that provides many health advantages like improving blood vessels; reduce the risk of cataracts and problems related to muscular regeneration.

Oranges can be easily consumed as Juice, direct after peeling off, etc. You can also add orange in pudding or can make home made Popsicle for your kids. 


Deep-water fish such as Salomon, Tuna, and Markel is a great source of omega 3 fatty acids. Omega 3 fatty acid helps in visual development in children’s and also maintain the health of retina by regaining DHA. DHA helps in keeping your eyes moisturized. It maintains proper lubrication in the child’s eye and prevents dry eyes syndrome.

Consider adding fish in your meal plan at least 3 or 4 times in a week, this could be the easy way to bring the essential elements in their routine.


Eggs are all-time best and preferred food to eat for healthy eyesight. Eggs are not only a great source of protein and contains lutein, an antioxidant that prevent blindness and fight Macular Degenration.  They are also loaded with Vitamin A, Zinc and Zeaxanthin.

Vitamin A from egg helps as a safeguard to the cornea; it prevents conditions like dry eyes and weak night visions. Similarly, zinc is very beneficial for the health of the retina and prevents problems like low light vision.

Zeaxanthin reduce the chance of serious eye conditions like age-related muscle regeneration.

Leafy green vegetables and caots

Green vegetables like kale, spinach, and collard greens are known for their antioxidant properties. Many terms these vegetables as superfoods as they are rich source of  vitamins, and minerals. These vegetables are a great source of antioxidants like Lutein and Zeaxanthin. It helps in preventing serious eye conditions like cataracts, muscular degeneration, and any small defects emerging in eyes. It acts like a defense mechanism to eliminate such conditions.

Carrots can be an alternative for egg in getting vitamin A. They are also packed with the benefit of Beta carotene that helps in preventing eye infection and other conditions.

Dry fruits

Almonds, walnuts, and pistachios are rich in vitamin E which acts as an antioxidant to preserve children's eyesight from conditions like cataracts and muscular regeneration. Vitamin E helps to guard against the unstable molecule which attacks healthy tissues in eyes.

Dry fruits can easily be consumed as a snack or in any recipe.


Legumes like beans, lentils, peas, chickpeas, lupins are rich in zinc and also provide bioflavonoids to the body. Consumption of such seed grain in a diet plan can lower the risk of cataracts, muscular degeneration, and retinal infections.

The seed grains can be consumed in the form of many delicious recipes.

Sunflower seeds

They are good source of Vitamin E and Zinc. Help keep your kid’s eyes healthy and disease-free by incluidng sunflowers seeds in their diet.

Published on: 02nd July 2020