It’s just the start of the school year for a lot of kids. That implies many hours each day in front of computer screens, chalkboards, and printed pages.

It is, of course, advised to get the children’s eyes regularly checked to ensure that all is looking good, so to speak, but also to ensure that other steps are taken to care for their sight. This includes suggesting regular breaks from the screen and ensuring that rooms are not overly dry from aircon or heating devices.

From a nutrition standpoint, there are some key nutrients that contribute to good eye health. Kids know that carrots are good for their eyes, but do they know why, and what other foods are worth adding to their lunch box or the dinner plate?

Here is a list of essential foods and, of course, the reasons why:

Carrots

Yes, there is truth to the common belief that carrots are good for the eyes due to the vegetable’s high beta-carotene content. Beta carotene is a powerful antioxidant which is converted to vitamin A within our bodies. It helps prevent against visual loss as we age, but also promotes good vision, especially at night time. Other foods that are high in beta-carotene (vitamin A) are sweet potato and dark leafy greens.

Spinach

Known more by kids for its iron strength, thanks to Popeye, spinach also contributes to healthy eyes due to its high lutein content, a second antioxidant. Lutein protects against the development of cataracts and eye-related degeneration as we age. Other foods high in lutein are kale, broccoli, and eggs.

Salmon

This great source of healthy omega-3 fatty acids has so many health benefits. Regarding eye health, the oils protect against dry and tired eyes and also protect against eye disease. Other sources of omega-3 are oily fish, flax or chia seeds, and walnuts.

Sesame And Sunflower Seeds

These seeds are high in zinc and vitamin E. Zinc supports many of our enzyme functions and, therefore, contributes to a range of health benefits. Vitamin E, like vitamins A and C, act as an antioxidant in protecting us against damage from free-radicals. Other good sources of zinc are beef, lentils, and legumes. Vitamin E is also plentiful in almonds, other nuts, seeds, and dark leafy greens.

Blueberries

Finally, we’ve already mentioned vitamin C, which helps resist against infections. It is plentiful in many foods, including dark berries, citrus fruits, and bell peppers.

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^{This article was originally published on Health and Vitality blog and has been reposted on Executive Lifestyle with the permission of the author. 
Edited by Nedda Chaplin
Image credit: Asian little girl during eye examination, horizontal from Shutterstock}

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