Kids Health

Kids-health is a site packed with hints and tips to keep you and the family healthy.

Healthy Diet – Healthy Eyes

children in glasses

Nowadays, vision problems such as blurry vision, squinting and loosing eyesight are very common among children.

But since healthy vision and eyes are critical for the development of kids, it is very important that you take measures to keep your child safe from the risks of vision problems. Eye examinations should be conducted regularly in order to detect eye diseases and vision problems and treat them as early as possible.

Other than the eye exams and treatments, good nutrition and healthy lifestyle can also help you decrease the risk of vision problems in your kids to a great extent. For that, you need to know how good nutrition plays a part in maintaining your child’s healthy vision.

Always remember, good nutrition is a source of fuel to your body. It not only contributes to overall health, but also influences the health of your eyes. A good diet will reduce the risk of developing eye problems, such as diabetic retinopathy, macular degeneration and cataracts, as an adult.

Your Kids and Vitamin A

Vitamin A is without a doubt one of the most important nutrition for keeping your kids’ eyes healthy. Commonly, deficiency of this essential vitamin results in night vision problems. In fact, deficiency of vitamin A causes severe dry eyes, which eventually results in vision loss and eye infections.

According to research, adequate consumption of vitamin A reduces the risk of developing macular degeneration and cataracts later in life. However, excessive consumption of vitamin A can be harmful for kids, so if you use them, check the dosage on vitamin tablets carefully.

Other Nutrition for Good Vision

Other nutritional sources that will help you maintain your child’s healthy eyes include:


Although there are hundreds of different types of carotenoids available, but the most common ones easily found in diets include beta-carotene, alpha-carotene, lutein, beta-cryptoxanthin, lycopene and zeaxanthin.

  • Zeaxanthin and Lutein – These two carotenoids are essential to protect your kids’ retina from getting damaged with ultraviolet rays from the sun and high-energy visible light.
  • Lycopene – This is another important carotenoid to maintain good vision. This carotenoid is basically the pigment that gives a tomato its bright color. Lycopene is known to reduce the risk of cataracts and macular degeneration.

Vitamin C

Other than protecting human beings from different types of cancers and heart diseases, this vitamin is also important for eyes health. Just like lycopene, vitamin C reduces risk of developing macular degeneration, cataracts and other vision problems later in life. Bioflavonoids, also known as flavonoids, are available in a number of vegetables and fruits and are a great source of vitamin C.

Food Sources

The following chart identifies major sources of key nutrients important for maintaining healthy eyes.


Nutrient Sources Dietary Allowance Recommended for Teens
Vitamin A Eggs, milk, cod liver oil, chicken liver and beef liver 700mg for girls and 900mg for boys
Carotenoids Apricots, pink grapefruit, watermelon, squash, broccoli, sweet potatoes, tomato juice, tomatoes, bell peppers, carrots, leaf lettuce, spinach and kale No particular recommendation
Vitamin C Kale, broccoli, strawberries, grapefruit, green and red bell peppers, orange juice, oranges 65mg for girls and 75 mg for boys
Bioflavonoids Dark chocolate, teas, legumes, soy foods, yellow onions, grapefruit, oranges, apples, grapes, berries No particular recommendation



Other than nutrition, you must also provide proper prescribed spectacles or contact lenses to your children if their optician advises. Fortunately in theUK, children’s spectacles are free on the NHS but for readers of Kids-Health who have to pay, you can cut the cost by using an online supplier like GetLenses to get the best spectacles or lenses for your kids at an affordable price.


Author’s Bio

The author Kristine Foster loves to research about the impact of healthy diet on the maintenance of healthy vision. She shares her research with her audience and also suggests getting the best contact lenses, especially for kids. According to her suggestion you can cut contact lens bill by using an online supplier like GetLenses. The author can be contacted via her Google+ profile.

Categories: Nutrition Issues