Useful Eye Care Tips For Kids

Kids may not know how to protect their eyes from eye loss and injuries, so the responsibility falls on the parents or caregivers. Effective eye care practices often starts from the period of conception (pregnancy). Unhealthy parental habits like smoking, could harm the baby’s eyes. So, the best practice is to care for your children even before they are born.

Kids with eye problems encounter several challenges like inability to read, difficulty to see or recognize objects and people from a distance, and inability to participate in some sporting events and games. No parents enjoys watching their kids struggle because they can’t see properly. Hence, giving proper eye care can make the difference in your child’s life.

Your child learns to see even before they are born to the first six years of their lives. Anything that hinders their learning process during these periods can lead to their brain compensating around it. Rather than allowing their eyes to develop naturally, especially when eye problems go unnoticed for extended periods. As such, children should have regular eye examinations and visit their pediatric eye doctors regularly. This article explains how eating healthy and balanced diet can improve your child’s eyesight.

Healthy and balanced diet

Proper eye care begins with eating a healthy and balanced diet. A balanced diet is a meal that contains minerals, vitamins, carbohydrates, proteins, fat, and water in the right proportion. Your child needs healthy diet to maintain their vision and other growth processes. A balanced diet also reduce the risk of developing damaging eye conditions such as glaucoma, cataract, dry eyes, poor night vision, blindness, and age-based macular degeneration.

You should encourage your children to eat fresh homemade foods instead of canned, processed foods. Give your kids rainbow foods which contains varieties in different colors. This means serving a healthy and balanced diet, which contains all the six classes of food in the right proportions. This ensure that your kids receive all the necessary minerals and vitamins.

Food suggestions to help maintain your child’s eyesight

Below are healthy meal suggestions for your child’s eye care routine.

Green Leafy Vegetables

These include spinach, Kale, or collard greens. These vegetables contain great amounts of lutein and zeaxanthin and antioxidative constituents  which help protect against free radicals in the eyes. Studies have shown that these carotenoids function as protective mechanism against the formation of cataract and macular degeneration as children grow older. Think of these antioxidants as natural sunscreen and protective eyewear that shields your eyes from injurious UV rays.


These include lentils, black beans, and kidney beans. These foods are rich in zinc and bioflavonoids which help shield the retina and minimize the threat of forming cataracts and macular degeneration. Likewise, zinc shields the eyes against eye injuries caused by exposure to light.


Eggs are rich in Vitamin A, which helps your child avoid night blindness and dry eyes. Egg yolks are also significant source for zeaxanthin and lutein, which are useful for minimizing the threats of age-sensitive sight loss. Moreover, eggs have significant levels of eye-friendly zinc, and vitamins C and E. Adding eggs to your child’s breakfast at least twice every week can improve their eyesight.

Nuts, and other non-meat proteins

Nuts such as walnuts, almonds, and pistachios contain great amounts of Vitamin E. This vitamin functions as an antioxidant that helps your child maintain healthy eyesight. Moreover, different surveys have demonstrated that that consuming nuts regularly is a useful home myopia regulator antidote.


Carrots have high amounts of beta-carotene, which is a predecessor of this vitamin. This vitamin sustain your kid’s optical structural integrity and boost the strong performance of their eye mechanisms.

Oranges, Berries, and other Citrus Fruits

These fruits contain vitamin C which is good for the eye. Give your kids oranges, lemons, strawberries, and grapefruits as snacks to add to the healthy blood vessels in their eyes, combat eye infection, cataract, and other eye-diseases.

Deep-water fish

These include mackerel, trout, tuna, salmon, and other oily fish that are rich in omega-3 fatty acids. Our retinas mainly needs two kinds of omega-3 fatty acids to work accurately. These include EPA and DHA.

Eating these deep-water fishes can help preserve the lubrication in your baby's eyes and avoid dry-eye disease and glaucoma. They can also minimize the threat of getting  macular degeneration and cataracts in the long-run.

If you can’t get easy access to fresh fruits but are still interested in boosting your daily dose of vitamin C, you can go for vitamin C supplement. You can find these in most drug stores and grocery stores.


Pork, Oysters, and dark meats are significant sources of zinc, which is a mineral that distributes the Vitamin A located in your liver to your retina. It is a crucial phase that guarantees the steady melanin production of your eyes. This coloring is majorly in charge of retaining your retinal photoreceptors, particularly the rods, to avert night blindness.

Diary products

This is probably one of the healthy food suggestions your child will not refuse. Diary products such as milk and yoghurt contain vitamin A and zinc which are good for the yes. Diary products obtained from cows offer the most benefits. These can be eaten throughout the day. They can be served along other meals or added to cereals. Yoghurt can be a healthy snack or breakfast option.

Consuming healthy and balanced diet isn’t the only way to maintain good eyesight. You can boost your child’s eye care through

  • Visiting eye care center and meeting a pediatric eye doctor at least twice in a year.
  • Maintaining a healthy weight and blood sugar levels.
  • Drinking plenty of water.
  • Getting enough sleep.
  • Reducing screen time.
  • Wearing protective eyewear when participating in sports and other outdoor activities.
  • Discouraging constant eye rubs.
  • Using safe toys.

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