Everyone is concerned about the health of their heart or brain – carefully choosing nutrition or supplements to take care of these vital organs. However, the most forgotten organ that deserves much-needed attention is your eyes. One of the most complex senses, experts believe its cells must remain in the best shape throughout life because when damaged, they do not grow back or heal.

And hence, it is essential to take care of your eye health right from childhood. Eye doctors advise parents to take care of their children’s eyes as it also impacts their cognitive, social and emotional development. And hence, “A balanced diet rich in essential vitamins can contribute to the development of healthy eyes and vision in children,” Dr Arnav Singh Saroya, Corneal and Refractive Surgeon, Dr Agarwal’s Eye Hospital, told Times Now.

Important Vitamins You Must Include in Your Child’s Diet

Vitamin A: The Vision Vitamin

Vitamin A is fat-soluble and plays an important role in the health of the retina, cornea, and conjunctiva. It regulates the light-sensitive cells in the retina, allowing children to see even in low light.

Dr. Saroya said, “Vitamin A deficiency can lead to night blindness, xerophthalmia and even complete blindness.” So, to add vitamin A naturally to your child’s daily diet, you can include foods like potatoes, carrots and dark leafy vegetables.

Omega-3 fatty acids: DHA and EPA

Omega-3 fatty acids, particularly DHA or docosahexaenoic acid and EPA or eicosapentaenoic acid, are essential for the development and function of the retina. According to Dr. Saroya, DHA is particularly important for the structure and function of photoreceptors, while EPA supports the health of the optic nerve. “Include foods like fatty fish, walnuts and chia seeds in your child’s diet to ensure adequate omega-3 intake,” she added.

Vitamin C: A treasure trove of antioxidants

Vitamin C is a powerful antioxidant that protects the eyes from oxidative damage and inflammation. Additionally, it also facilitates the absorption of other important nutrients and helps keep the retina’s blood vessels intact.

Include bell peppers, strawberries, and citrus fruits in your child’s diet to include enough vitamin C.

Vitamin E: Protecting the Retina

Vitamin E is another antioxidant that protects the retina from damage caused by free radicals. “It works in conjunction with vitamin C to maintain healthy vision and may help prevent age-related macular degeneration,” Dr. Saroya said.

Give your children to eat nuts, seeds and vegetable oils rich in Vitamin E.

Lutein and Zeaxanthin: The Dynamic Duo

Lutein and zeaxanthin are carotenoids that filter blue light and protect the macula, the area responsible for central vision. These antioxidants reduce the risk of age-related macular degeneration and cataracts.

Make sure to include lutein-rich foods like spinach, kale, and eggs in your child’s diet.

Thiamine or Vitamin B1

Thiamine – also known as vitamin B1, plays a vital role in the proper functioning of cells and converting food into energy. It is highly effective in reducing the risk of cataracts. Therefore, give children food sources like whole grains, meat, and fish.

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