Diet and nutrition are directly related to health and well being. It is an old saying, “you are what you eat” and this saying also holds true as far as our ocular health is concerned. Studies show that foods rich in carotenoids, vitamin A, Vitamin C and Bioflavenoids are key nutrients that play an important role in preventing kids from eye diseases and also help in improving vision in those who are already afflicted with different eye disorders.

Besides giving your kid the energy he needs to strive in school sports and other activities, a healthy and nutritive diet plays a significant role in maintaining healthy vision. Encouraging your kid to develop healthy eating habits will not only improve your kid’s general health, but also prevent him from many other diseases including ocular diseases later on in his life.
Following are ten top diet and nutrition tips which you can follow to ensure optimal eye health of your kid.

1. Carrots
Over the years, mothers have told their kids to eat carrots for healthy eyesight; this advice still holds true. Carrots are rich in Vitamin A- beta carotene which is one of the essential nutrients for optimal eye health.

2. Citrus Fruits
Vitamin C is another important vitamin shown specifically to protect ocular health. Citrus fruits including Tangerines, oranges and grape fruit provide an abundant supply of Vitamin C. Yellow vegetables including bell peppers and squashes are also enriched with Vitamin C.

3. Leafy Green Vegetables
Green leafy vegetables like broccoli, lettuce and green turnips contain Vitamin E as well as Lutein in them. Studies have shown that both these nutrients protect the eyes from harmful ultraviolet rays and also help delay the development of cataracts.

4. Nuts
Nuts are another great source of vitamin E. In addition to providing energy to your kid, these are helpful in protecting your kid’s vision.

5. Omega 3 Fatty Acids
Research has shown that foods rich in omega three fatty acids help in protecting the blood vessels running through the eyes. Seafood including salmons and sardines are some of the important sources of omega 3 fatty acids.

6. Tomatoes
Tomatoes are a rich source of lycopene, an antioxidant. The level of lycopene increases when tomatoes are cooked. The antioxidant helps to reduce the free radical level in blood and is beneficial for all parts of the body including the eyes. In addition to lycopene, the fruit also is a rich source of Vitamin C.

7. Spinach
Spinach is a vegetable that contains four essential ingredients that protect the eyes, namely Beta carotene, Vitamin C, Zeaxanthin and Leutin. Studies have shown that Leutin and Zeaxanthin protect the retina and lower the risk of muscular degeneration.

8. Sweet Potatoes
Sweet potatoes are a rich source of beta carotene that is well known for protecting ocular health. You can bake them or simply mash them. Your kids will love this sweet vegetable in any form. If your kid is already suffering from weak eyesight, you can consider buying contact lenses for him.

9. Beans and Pulses
Beans and pulses are a rich source of zinc that is known for the health of the retina. An optimal level of zinc intake is essential to prevent macular degeneration. It is also found in the retina and helps the functioning of enzymes responsible for ocular health. Ostriches and turkeys are also good sources of zinc. Instead of making a chicken or a beef sandwich, make your kid a turkey sandwich or ostrich sandwich.

10. Garlic
In addition to being beneficial for the heart, garlic is also beneficial for eye health. You can add this in salads, pasta or anything that your kid likes.

As a parent, you shouldn’t rely on the eye exams carried out at your kid’s school since these tests are not conclusive enough to be relied upon. Instead of relying on these tests alone, visit an eye specialist. You would definitely not like to take risks with your kid’s health especially with his eyes.

Author's Bio: 

The above article is composed by Kristine Foster possesses extensive knowledge about issues related to eye health. She is associated with GetLenses as their staff writer. She recommends that Focus Dailies All Day comfort are award winning contact lenses which can be bought here: She can be contacted via her Google+ profile