Eyesight is probably one the most important out of all our five senses.
We use it to read books, watch television and see the world around us.
And it can be disheartening to know some kids may spoil their vision early on in life.
But is it truly possible to reverse bad eyesight just by changing up your diet?
Can Food Really Improve Vision?
The most common forms of vision problems faced by some kids today are the ones you would normally expect: myopia, or better known as farsightedness.
Nearsightedness, while much less common, also makes up some of that number.
Science tells us that bad eyesight is, unfortunately, a genetic predisposition. If one or both your parents wear glasses, chances are you will too.
The only surefire way to cure poor vision is refractive surgery or what people call LASIK. An expensive procedure that may come with plenty of downsides too.
So that leaves corrective eyewear. But there may be other ways to improve if not totally reverse bad eyesight.
Have you heard of the old superstition about carrots? Apparently, if you eat enough of them they can help you see better in the dark.
While this old wives’ tale may have been invented to get kids to eat their veggies, there may be a grain of truth to it.
While it may be impossible to cure genetic conditions with nutrition alone, there are foods that can ensure your child has crystal clear vision for many years to come.
Here are just some examples.
6 Nutrients That May Help Improve Eyesight
Beta-Carotene
Beta-carotene is a compound found most abundantly in orange vegetables. It is one of the more popular nutrients often associated with improving eyesight.
It’s also probably where the carrot myth must have originated from. But carrots aren’t the only vegetables to have beta-carotene.
Sweet potatoes, squash, pumpkin, bell peppers and even tomatoes are some examples.
Beta-carotene works as an antioxidant, helping protect our eyes from the damage caused by looking at bright lights and bright screens. Our phones and devices emit something called blue light.
It is this blue light that slowly damages our retinas over time, resulting in poor vision down the line.
Omega-3 Fatty Acids
Omega-3 fatty acids like DHA are great for protecting the eyes from damage. The eye is made up of almost 90% of DHA.
So upping your intake of this nutrient may just help maintain your eye structure better, and keep your vision crystal clear.
Some good sources of omega-3 usually come from cold water or fatty/oily fish. Think sardines, tuna, mackerel and the like.
But if your child doesnt particularly enjoy the flavour of fish, fish oil will do the trick just fine.
Studies show that those suffering from dry eyes (usually as a result of looking at screens for prolonged periods of time) can benefit greatly from taking fish oil supplements.
Vitamin C
An antioxidant powerhouse, vitamin C is integral to eye health. It supports the production of the body’s collagen which is another component that makes up the eyes.
With ample collagen in the body, the eyes are able to maintain their structure, ensuring more robust vision and eye health overall.
Not only that, but vitamin C is also protective against various forms of eye disease. Some examples include macular degeneration and cataracts.
Vitamin C is abundant in many fruits, especially citrus ones. Oranges, grapefruits, capsicum, strawberries and blackcurrants come to mind.
But veggies also have their fair share of vitamin C, most notably, broccoli.
Vitamin E
Another antioxidant, vitamin E works by protecting the eye from free radicals. These are harmful molecules that make your cells age faster than they would otherwise.
In conditions like cataracts and macular degeneration, free radicals are usually what’s responsible.
By upping your child’s vitamin E intake, you can ensure that their eyes remain younger for longer.
Foods rich in vitamin E are plenty, particularly nuts like almonds, walnuts and pistachios.
Cooking with oils rich in vitamin E like sunflower oil can also help boost the vitamin E in your child’s diet.
Zinc
An important mineral for eye health, zinc promotes vision health by supporting the production of melanin in the eyes.
Melanin protects the eyes against harmful UV rays, which is often the reason for vision loss.
Overall, it helps maintain the cell membranes, protein structure and overall health of the retina.
Foods rich in zinc include everything from shellfish such as crabs and prawns, legumes such as chickpeas and lentils, and of course, red meat.
Copper
Copper works by ensuring that the antioxidants in the eyes are functioning properly. It also preserves the melanin in your eyes. Melanin is the component that keeps your eyes bright and clear.
Studies also found that copper deficiency may be linked to poor vision. So, correcting the deficiency may just help restore and preserve eyesight.
Copper is a nutrient found most abundantly in foods like liver, oysters, and shiitake mushrooms. Lobster is also full of copper along with spirulina.
While these foods may not appeal to the delicate palates of small children, whole grains, potatoes, nuts, beans and dark leafy greens also contain a fair amount of copper.
You can easily incorporate these into your child’s meals as smoothies or soups.
Good Nutrition for Crystal Clear Vision
The number of children that have to wear glasses these days is growing at an alarming rate. But not all of it can be blamed on electronic devices alone.
Genetics make it so that your kids are more at risk of having bad eyesight. But with proper nutrition you may delay or at least improve those changes indefinitely.
Of course, nutrition must complete lifestyle change. So while you’re making them their vision-boosting smoothies, make sure they limit their screen time as well.
Let’s help your kids maintain their crystal clear vision today, parents!
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