Areyou worried about the growing inclination of your kids towards gadgets?Naturally, since the prolonged use of smart devices like tablets & mobilephones can cause dryness, digital eyestrain & irritation of the eyes. Therefore,choosing the right food for children’s eyesight in your daily routine is veryessential. You can strike the right balance by supplementing the right foodswith boosting nutrients to improve the overall eye health & keep eyeconditions at bay. Check out foods for children’s eyesight with recipes-
| Include the best foods for children's eyesight |
Foods for Healthy Eyes of Kids
Readalong to find some nutritious foods to improve your child’s eyesight naturally.
1.Green leafy Vegetables
Spinach,broccoli, kale, cabbage & collard greens are superfoods containing vitaminA, C, B12 & array of vitamins & minerals. These veggies contain a highlevel of carotenoids & antioxidants that ward off free radicals in youreyes & promote good eye health. If your child’s grumpy, include theseveggies in the form salads, sandwiches, soups, smoothies & nuggets in yourkid’s diet. Apart from this, you can also include carrot & sweet potatoes.
2.Eggs
Startyour kid’s day with a healthy breakfast of eggs. Egg yolks contain lutein &zeaxanthin, the vital antioxidant which helps protect the eyes against harmfulUV rays of the sun & lower the condition of any eye-related conditions. Youcan try out quick & recipes with eggs like spinach or oats omelet, eggwrap, egg sandwich, egg scramble, or egg banana pancakes for a healthy twist.
| Include fruits, vegetables, and seeds in the daily diet of kid |
3.Citrusy Fruits & Nuts
Kidslove colorful fruits, be it raw or juice. Citrusy fruits like orange, mangoes,papaya, apricots & berries like strawberry, grape, blueberries containvitamin C & pigments like flavonoids, carotene & lycopene which areknown to improve vision & prevent eye infections. Even some of the most underrated fruits like guava improve eyesight and tackle eye health issues.
Fruits are the best foodsfor children's eyesight. Apart from fruits, nuts are a storehouse of omega-3fatty acids & Vitamin E. Mix them in oatmeal or mix them along with yourkid’s tiffin. You can also use the spreads of various nuts for a healthy taste.
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4.Fish
Salmon,tuna, cod & mackerel are a storehouse of omega-3 fatty acids. The fattyacids come with several eye benefits right from strengthening eye muscles to reducingthe risk of eye problems. Not just this, they help maintain lubrication in yourchild’s eye. Make a sandwich or fry it, your kids would love it. If your childisn't fond of fish, you can give them a dose of fish oil every day. Avoid ifyour child has an allergy to fish.
5.Whole grains & Legumes
Wholegrains like whole wheat, brown rice, oatmeal, and whole cornmeal are a richsource of minerals like zinc & nutrients like niacin & vitamin E. Thefibers in whole grains are good for the eyes. Zinc brings vitamin A from theliver to the retina for the production of a pigment called melanin.
However, avoid whitecarbs like white bread & pasta & start giving whole grains to yourkids. Children must also eat legumes like lentils, kidney beans for a healthydiet. Make sure your child eats legumes & whole grains both.
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Recipes for Healthy Eyes of Kids
Gettingyour kids into this eye conscious diet isn’t just a dream now. These nutritiousfoods for children’s eyesight is a step forward to support their eye health and avoid eye issues such as digital eyestrain in kids.Here are some quick & delicious recipes offering unique flavor &interesting mouth-feel!
1)Groundnut Patties
Here's unique patties/Tikki made with crunchy peanut & leafy spinach. This tastysnack is loaded with vitamin B3 which also acts as an antioxidant & helpsprevents eye disorders.
Ingredients:
·
½ cup roasted & powdered peanuts
·
½ cup chopped spinach
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½ cup besan (gram flour)
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5 tbsp. whole wheat flour
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1 ½ finely chopped green chilies
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Salt to taste
·
1 tbsp. lemon juice
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1 tbsp. oil for kneading
Method
1)
Combine all theingredients & knead a soft dough using little water.
2)
Add 1 tbsp. of warm oiland knead again.
3)
Divide the dough intoequal portions & make thin round flattened patties or tikkis.
4)
Heat 1 tbsp. of oil on anon-stick pan, place the tikkis and cook it on both the sides using ¼ tbsp.oil.
5)
Serve immediately withsauce or green chutney.
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2)Mix Fruit Juice
Thistangy citrus fruit juice can be taken at any time of the day. Rich in vitaminC, potassium & fibers, which support the healthy functioning of the bloodvessel of the eyes.
Ingredients:
·
1 cup black grapes
·
1 cup pomegranate
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16 piece of deseeded orange segments
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Crushed ice for serving
Method
1)
Add the orange segments,grapes & pomegranate along with 2tbsp. water & blend it until smooth.
2)
Strain the juice using astrainer.
3)
Add some crushed icebefore serving.
3)Egg Sandwich
Startyour kid’s day with a healthy breakfast of eggs. Egg yolks contain vitalantioxidant which helps protect the eyes against harmful UV rays of the sun& lower the condition of any eye-related conditions.
Ingredients
·
2-4 eggs
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Veggies- onions, tomatoes, bell peppers
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Bread
·
Cheese
Method
1)
Scramble 2-4 eggs and putthem aside
2)
Take two pieces of bread& apply butter
3)
Add grated veggies onions,tomato and bell pepper along with scrambled eggs & cheese.
4)
Place the sandwich in thesandwich maker. Heat it for 5 minutes & your delicious sandwiches are readyto serve.
4) Salmon Fry
Salmon,tuna & cod are a storehouse of omega-3 fatty acids that help instrengthening eye muscles & maintaining lubrication in your child’s eye.
Ingredients
·
1 salmon
·
¼ tbsp. turmeric
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¼ tbsp. garam masala
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1 tbsp. ginger garlic paste
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¼ tbsp. coriander powder
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Salt to taste
Method
1)
Take a salmon & cutthe fillet into two pieces.
2)
Mix all the ingredientswith the fillet & let it rest for 10-15 minutes
3)
Now shallow fry the fillin a non-stick pan & serve it hot.
Cravingfor some dessert? Let your kids relish their favorite dark chocolate. Dark chocolates containflavonoids that protect the blood vessels of the eyes.
Apart from essentialfoods, proper exercise, drinking sufficient water & having a sound sleepcan help tackle eye problems of the kids & improve overall eye health.Balanced nutrition along with a healthy lifestyle will keep your child'seye happy & healthy.
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