With as many screens as we are looking at every day – phones, tablets, laptops, and TVs – it shouldn’t be a surprise to anyone that vision issues are rapidly increasing among the population.
According to the CDC, about 11 million Americans over age 12 need vision correction, and the number of those who are blind and visually impaired in the United States is estimated to double by 2030 and triple by 2050. The National Eye Institute says that vision problems, such as blindness, cataracts, and glaucoma, are only projected to increase in the American population over the coming years.
The list of common eye diseases in children has been getting longer over the years. More and more kids are being diagnosed with eye conditions like astigmatism, Amblyopia (or lazy eye), pediatric cataracts and glaucoma, and other more serious vision impairments. While many of these are treatable by surgery, it is still crucial that everyone remain mindful of how well they are taking care of their eyes. This is especially true for children, as many eye conditions that develop later in life are preventable through leading healthy lifestyles.
As a parent, it’s important to teach your children how to protect their eyes through their lifestyle. In addition to limiting their screen time and getting their eyes checked regularly, it’s important that they are getting foods in their diet that help to support their eye health. Unfortunately, some of these foods aren’t exactly foods kids typically enjoy eating on a regular basis.
The good news is there are a lot of ways you can sneak these foods into their diet. Here are some great foods for eye health and recipes you can make for your kids today.
Carrots
The American Academy of Optemplogy says that carrots are an excellent source of vitamin A and are rich in antioxidants that help support eye health and vision. The body uses vitamin A to strengthen the low-light vision and helps to maintain cornea health. Without enough vitamin A, you are more prone to corneal ulcers and other serious eye issues. It’s important that everyone, especially starting at a young age, get enough vitamin A, and carrots are a great place to start.
Carrots are also rich in both beta-carotene and lutein, which are both known to help slow the progression of age-related macular degeneration (AMD) a disease that can severely impact vision.
If your child isn’t a carrot lover, you can sneak carrots into foods they do love. Try this Carrot Mac and Cheese Recipe from Foodlets.
Sweet potatoes
Similar to carrots, sweet potatoes are extremely high in vitamin A, and they provide about 200% of the daily recommendation. They are also high in beta-carotene, which helps prevent many eye conditions like cataracts, macular degeneration, glaucoma, and dry eyes.
Sweet potatoes can also help people avoid eye infections. and strengthen the surfaces of the eyes and their mucus membranes, which helps to keep out unwanted bacteria.
Sweet potatoes are easy to incorporate into your child’s diet, and they might even already like them. But if they aren’t big on them, you can easily make Sweet Potatoe Pancakes that are delicious and great for healthy eyes!
Kale or Spinach
Probably the most common food for children to despise, both kale and spinach are rich in various nutrients supporting many bodily functions but are especially great for eye health. Leafy greens are high in lutein and zeaxanthin, which are important for the macula, the area of the eye that gives us our central vision.
Studies show that eating at least half a cup of spinach or kale every day can reduce your chance of macular degeneration, an eye disease that causes vision loss, by up to 40%. Luckily for parents, it’s also an easy ingredient to sneak into several foods.
You are probably familiar with spinach or kale smoothies, but you should also check out other fun treats like these blueberry kale pops! They are a perfect way to keep your kids cool in the summer and get them nutrients that are great for their growing eyes.
Cold water fish
Picky eaters are generally not fans of many types of fish. But there is a lot of research to suggest omega-3 fatty acids from cold-water fish, like salmon, tuna, sardines, and more, may help reduce the risk of developing eye disease later in life. Omega-3s support tear function, so if anyone in your family has dry eyes, incorporating fish into your diet could be great for everyone.
Salmon, specifically, has been known to help reduce the risk of eye issues like macular degeneration, dry eye syndrome, high eye pressure, glaucoma, and more.
An easy way to sneak fish into any kid’s diet is to tell them it’s something else – patties on a bun are a perfect way to hide the fact that they’re eating fish. Try these Salmon, Corn, and Rice Cakes for your next dinner!
Other ways to support healthy eyes
Among eating right, there are also other things to consider when talking about eye health. There are other factors that can affect the quality of your child’s vision now and throughout your life. The CDC stresses that you should also ensure:
- That you know your family’s eye health history
- That your child is getting regular checkups at the eye doctor
- That your family maintains a healthy weight
- Everyone wears protective eyewear and sunscreen, especially when playing in the sun
- That you are all keeping your hands clean and avoid touching your eyes
Conclusion
Eye conditions can severely downgrade a person’s quality of life. Helping your kids understand the importance of maintaining healthy eyes is important – and part of that commitment is eating healthy foods that support eye health.
Dealing with picky eaters can be frustrating. But it’s important to find fun ways for your kids to eat different nutritious foods so they stay healthy and happy. Eye health is severely overlooked, but it’s truly a part of making sure your family can lead a long and healthy life overall. That includes eating well and exercising, but it is important to prioritize regular eye doctor visits as well so you can catch any conditions your child might have as early as possible.
