Foods for Children’s Eyesight with Recipes

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Are you worried about the growing inclination of your kids towards gadgets? Naturally, since the prolonged use of smart devices like tablets & mobile phones can cause dryness, digital eyestrain & irritation of the eyes. Therefore, choosing the right food for children’s eyesight in your daily routine is very essential. You can strike the right balance by supplementing the right foods with boosting nutrients to improve the overall eye health & keep eye conditions 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

Read along 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 vitamin A, C, B12 & array of vitamins & minerals. These veggies contain a high level of carotenoids & antioxidants that ward off free radicals in your eyes & promote good eye health. If your child’s grumpy, include these veggies in the form salads, sandwiches, soups, smoothies & nuggets in your kid’s diet. Apart from this, you can also include carrot & sweet potatoes.

2.    Eggs

Start your kid’s day with a healthy breakfast of eggs. Egg yolks contain lutein & zeaxanthin, the vital antioxidant which helps protect the eyes against harmful UV rays of the sun & lower the condition of any eye-related conditions. You can try out quick & recipes with eggs like spinach or oats omelet, egg wrap, 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

Kids love colorful fruits, be it raw or juice. Citrusy fruits like orange, mangoes, papaya, apricots & berries like strawberry, grape, blueberries contain vitamin C & pigments like flavonoids, carotene & lycopene which are known 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 foods for children's eyesight. Apart from fruits, nuts are a storehouse of omega-3 fatty acids & Vitamin E. Mix them in oatmeal or mix them along with your kid’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 fatty acids come with several eye benefits right from strengthening eye muscles to reducing the risk of eye problems. Not just this, they help maintain lubrication in your child’s eye. Make a sandwich or fry it, your kids would love it. If your child isn't fond of fish, you can give them a dose of fish oil every day. Avoid if your child has an allergy to fish.

5.    Whole grains & Legumes

Whole grains like whole wheat, brown rice, oatmeal, and whole cornmeal are a rich source of minerals like zinc & nutrients like niacin & vitamin E. The fibers in whole grains are good for the eyes. Zinc brings vitamin A from the liver to the retina for the production of a pigment called melanin. 

However, avoid white carbs like white bread & pasta & start giving whole grains to your kids. Children must also eat legumes like lentils, kidney beans for a healthy diet. Make sure your child eats legumes & whole grains both.

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Recipes for Healthy Eyes of Kids

Getting your kids into this eye conscious diet isn’t just a dream now. These nutritious foods 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 tasty snack is loaded with vitamin B3 which also acts as an antioxidant & helps prevents eye disorders.

Ingredients:

·       ½ cup roasted & powdered peanuts

·       ½ cup chopped spinach

·       ½ cup besan (gram flour)

·       5 tbsp. whole wheat flour

·       1 ½ finely chopped green chilies

·       Salt to taste

·       1 tbsp. lemon juice

·       1 tbsp. oil for kneading

Method

1)     Combine all the ingredients & knead a soft dough using little water.

2)     Add 1 tbsp. of warm oil and knead again.

3)     Divide the dough into equal portions & make thin round flattened patties or tikkis.

4)     Heat 1 tbsp. of oil on a non-stick pan, place the tikkis and cook it on both the sides using ¼ tbsp. oil.

5)     Serve immediately with sauce or green chutney.



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2)    Mix Fruit Juice

This tangy citrus fruit juice can be taken at any time of the day. Rich in vitamin C, potassium & fibers, which support the healthy functioning of the blood vessel of the eyes.

Ingredients:

·       1 cup black grapes

·       1 cup pomegranate

·       16 piece of deseeded orange segments

·       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 a strainer.

3)     Add some crushed ice before serving.

 

3)    Egg Sandwich

Start your kid’s day with a healthy breakfast of eggs. Egg yolks contain vital antioxidant which helps protect the eyes against harmful UV rays of the sun & lower the condition of any eye-related conditions.

Ingredients

·       2-4 eggs

·       Veggies- onions, tomatoes, bell peppers

·       Bread

·       Cheese

Method

1)     Scramble 2-4 eggs and put them 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 the sandwich maker. Heat it for 5 minutes & your delicious sandwiches are ready to serve.

4)     Salmon Fry

Salmon, tuna & cod are a storehouse of omega-3 fatty acids that help in strengthening eye muscles & maintaining lubrication in your child’s eye.

Ingredients

·       1 salmon

·       ¼ tbsp. turmeric

·       ¼ tbsp. garam masala

·       1 tbsp. ginger garlic paste

·       ¼ tbsp. coriander powder

·       Salt to taste

Method

1)     Take a salmon & cut the fillet into two pieces.

2)     Mix all the ingredients with the fillet & let it rest for 10-15 minutes

3)     Now shallow fry the fill in a non-stick pan & serve it hot.

Craving for some dessert? Let your kids relish their favorite dark chocolate. Dark chocolates contain flavonoids that protect the blood vessels of the eyes. 

Apart from essential foods, proper exercise, drinking sufficient water & having a sound sleep can help tackle eye problems of the kids & improve overall eye health. Balanced nutrition along with a healthy lifestyle will keep your child's eye happy & healthy.

Reference:

https://www.myopiainstitute.com/eye-care/6-foods-to-help-maintain-your-childs-eyesight/  

https://www.indiaparenting.com/foods-for-improving-childs-eyesight.html

https://www.tarladalal.com/Groundnut-Tikkis-22448r

https://www.youtube.com/watch?v=HkynoDCImZE