• Home
  • Blogs
  • Keep An Eye On Your Food: Nutrition For Healthy Vision
Daily Energy For Kids

Keep An Eye On Your Food: Nutrition For Healthy Vision

12th February 2021

Keep An Eye On Your Food: Nutrition For Healthy Vision

When we talk about food for healthy eyes, the first thing that comes to mind is carrots. Well, you are not wrong. Carrots are full of beta-carotene. However, there are other sources that are a great choice for healthy eyes.

Eyes are windows to the world. In the nascent stage, the eyes are in the developing phase. The right nutrition paves the way for developing lifelong healthy eyesight. Your little ones need many skills to succeed in school and life, and good vision is the key. A child faces an increase in the demands placed on their visual abilities as they grow in life. Nutritional deficiencies can play a significant role in causing a deterioration in vision. Here are some essentials that can your little one’s precious eyesight protected and growing.

Vitamin A

Vitamin A is essential for good vision. It protects the surface of the eye, i.e. the cornea. Without vitamin A, eyes cannot produce enough moisture to keep them properly lubricated. Vitamin A from animal-derived foods is called retinol. This "pre-formed" vitamin A can be used directly by the body. On the other hand, Vitamin A obtained from colourful fruits and vegetables is in the form of "provitamin A" carotenoids and converted to retinol by the body after ingesting it.

Lutein and zeaxanthin

Carotenoids, such as beta-carotene, lutein, and zeaxanthin, are found in fruits and vegetables, especially in dark green leafy vegetables such as spinach, collard greens (haak ka saag), and kale. The antioxidant properties of both zeaxanthin and lutein help to prevent oxidation of the lens of the eye. The primary purpose is to absorb light to avoid damage.

Vitamin C

Vitamin C (ascorbic acid) is an antioxidant found in fruits and vegetables. Vitamin C also supports the health of blood vessels in the eye. Our bodies do not produce all of the vitamin C. Therefore we require daily intake of vitamin C through diet, nutritional supplements, or fortified foods and beverages.


The eyes' retina has the highest concentration of DHA, suggesting it has an important function there. Certain types of fish such as salmon, tuna, mackerel, anchovy, and trout are rich in DHA. However, for vegetarians, DHA from an algal source is also available.


Eye fatigue is the epidemic of the modern world. Scientific evidence of astaxanthin shows the most robust evidence for reducing eye strain. It is quite challenging to get astaxanthin from natural food since freshwater algae produce it.

Vitamin E

Vitamin E is an antioxidant. Studies have shown that Vitamin E can aid in absorbing beta-carotene and other critical vision-protecting nutrients and minerals. The best sources for Vitamin E are wheat germ oil, sunflower seeds, and almonds.

Eat smart early to stay ahead.

The above nutrients play a significant role in maintaining a healthy vision for your kids. It will be overwhelming for you to make sure that they eat these nutrients in daily meals. Consider supplementation in the form of delicious gummies, including all essential nutrients as a simple solution to ensure that your little one’s eyes are protected and ready to see the world.

Back to blog