The following foods are effective in improving the visual health of your little one. See how to include it in your diet.
Last updated: March 05, 2023
In children, visual development ends in the years after birth, but cognitive development also occurs during their growth. For this reason, their care is considered critical to learning and social development. Parents are concerned about preventing any eye damage and hence we present vegetables that ensure good visual health in children.
Continue with the article so that you can enrich your children’s menu with foods that benefit the visual system and facilitate better learning.
The importance of diet in the health of visual children
Although it does not represent a miracle solution, adequate and moderate food for the child can prevent some visual problems. Also, the approach to stopping certain diseases. The promotion of the visual health of children begins before birth, so diet during pregnancy is essential for its development.
At birth, the eyes and visual pathways are immature and develop little color difference. However, as the baby grows, visual development occurs very rapidly. So they can now see a higher resolution for six months. But how do they achieve this visual development so quickly? First it is through the breast, then through other foods. These provide key nutrients to support eye health, such as the following.
These nutrients are prevalent in a variety of vegetables and fruits, the adequate consumption of which supports eye health in young and older children.
Learn about plant foods that ensure good visual health in children
We know that vegetables provide flavors, aromas and colors in food. Many of the pigment-containing foods represent certain key nutrients, such as vitamin A, lutein, zeaxanthin, and anthocyanin.
Carrots, pumpkins, oranges and yellow fruits and vegetables
Pumpkins, carrots, scallions, melons, peppers, and sweet potatoes, among others, provide yellow or orange beta-carotene, which is converted to vitamin A.
According to the journal Critical Reviews in Food Science and Nutrition, vitamin A deficiency is the leading cause of preventable blindness in children in developing countries. This is essential for the good function of the retina, as well as for maintaining the health of the surface of the eye, or the cornea and conjunctiva.
2. Green leaves, grain and fruit
Green leaves, such as spinach, cabbage, chard, chard and lettuce, among others, also contain yellow, lutein and zeaxanthin. These two types of carotenoids are necessary for the health of the retina. These have a strong antioxidant effect and are responsible for absorbing high energy blue light and ultraviolet light. In this way they act as natural filters and protect against oxidative damage to the retina.
Nutrient Journal reports that these nutrients increase the density of the optic pigment in the macula. This is the center of the retina and is responsible for high resolution vision. It also reduces headaches, fatigue and eye strain. In addition to other vegetables, such as kiwi and zucchini, they contain lutein, while cucumbers and oranges provide zeaxanthin.
3. Fruits and vegetables, a source of vitamin C
There are many fruits and vegetables that provide vitamin C, which works as a strong antioxidant recommended to reduce eye pressure. In addition, it helps the synthesis of collagen, which is part of many structures of the eye. Among the best sources of this vitamin we find strawberries, kiwi, guava, citrus fruits and papaya. Also, bell peppers, Brussels sprouts, kale, and spinach contain it in good weight loss.
For these foods to have more energy, fresh fruits should be prepared in salads or whole. Juice is also recommended, but should be consumed immediately. Also, vegetables should not be exposed to high heat, because up to 90% of vitamin C can be lost.
4. Avocado, nuts and seeds
The Journal of Hospital Nutrition reports that vitamin E also has antioxidant activity for eye health. This way it helps maintain the integrity of the lens and prevents oxidative damage to the retina. Almonds, pine nuts, hazelnuts, walnuts, sunflower seeds, wheat germ, and avocado are excellent sources of alpha-tocopherol or vitamin E.
On the other hand, nuts and seeds, such as chia and flax, also contain the omega-3 fatty acid docosahexaenoic acid, or DHA, which supports good vision.
Vegetables such as chickpeas, beans, and lentils provide zinc and selenium, among other things. Cadmium works together with Vitamin A in the visual center of the retina. Selenium works as an antioxidant and helps the absorption of vitamin E. Seeds, such as sunflower, sesame and pumpkin, are also a good source of these minerals.
6. Red, blue and purple apples and vegetables
Anthocyanins are a type of polyphenols that have great antioxidant power and action, along with vitamins A and E, to protect vision. These are of an intense blue, purple, and red color; It is therefore found in grapes, pomegranates, blueberries, cherries, strawberries, raspberries and black plums. Among the vegetables are onions, cabbage and purple sweet potatoes.
A varied, varied and fun diet
Vegetables and fruits play an important role as a source of nutrients that have positive effects on vision in children. For this a varied and varied diet is required. The FAO/WHO school feeding manual recommends 3 daily servings of fruit and 2 servings of vegetables in the diet.
Foods that are good for pain include tomatoes, squash, mango, cantaloupe, strawberries, blueberries, red grapes, avocado, cauliflower, red onions, eggplant, nuts and seeds. They also make these vegetables fun and delicious for kids.
For example, you can offer a fruit and vegetable smoothie that includes bananas, strawberries and crushed mango with spinach. This drink will provide you with vitamin C, anthocyanins, vitamin A, lutein and zeaxanthin to maintain good visual health.
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