Salmon, eggs, carrots, sweet potatoes, blueberries, and walnuts contain vitamin A, omega-3, lutein, zeaxanthin, and antioxidants that help protect vision and keep eyes healthy during the school year.
Doctor Hoang Quyet Tien, Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City, said that bright and healthy eyes help children learn effectively. Children should prioritize supplementing foods that are good for the eyes.
Egg Provides lutein, zeaxanthin, zinc are important nutrients for the eyes. Eating eggs helps prevent blue light from damaging the retina, enhances the protective pigment of the macula by absorbing this type of light and preventing damage to the retina, maintaining good vision.
Salmon Rich in omega-3, DHA and EPA, which are essential for the retina. Regular consumption of salmon reduces the risk of macular degeneration and glaucoma, while maintaining the necessary moisture for the eyes. Adding salmon to the diet at least twice a week helps protect children’s eyes.
Carrot Contains a lot of beta-carotene (a form of vitamin A) which helps improve eyesight and protect the eyes from free radicals. Vitamin A in carrots maintains the health of the lens and cornea, reducing the risk of diseases such as cataracts and macular degeneration. This is the reason why carrots are often mentioned as a superfood for the eyes.
Dark green vegetables Like kale, spinach is rich in lutein and zeaxanthin, two powerful antioxidants. These substances help protect the eyes from free radicals, reducing the risk of macular degeneration as well as cataracts. Regularly eating green vegetables is not only good for the eyes but also good for overall health.
Sweet potato Sweet potatoes are a rich source of vitamin A and beta-carotene. Beta-carotene in sweet potatoes helps promote eye health, improve vision and prevent eye diseases. Sweet potatoes also contain vitamin C and potassium, which support overall health.
Blueberry Rich in antioxidants and anthocyanins, protect blood vessels behind the eyes, reduce inflammation, and improve vision. Regular consumption of blueberries can improve vision, strengthen blood vessels behind the eyes, and keep the eyes in good condition.
Types of chili Chili peppers contain a lot of vitamins A and C, which maintain vision and protect the eyes from cataracts. Chili peppers also contain lutein and zeaxanthin, two antioxidants that help protect the eyes from harmful blue light and reduce the risk of macular degeneration. Children should eat non-spicy or less spicy chilies.
Walnut Rich in omega-3, zinc, antioxidants, protect eyes from inflammation and other vision problems. Antioxidants in walnuts prevent cell damage, maintaining good vision.
Dr. Tien said that to protect and maintain children’s eye health before the school year, parents should maintain a scientific lifestyle. Children should limit the use of electronic devices such as computer screens, televisions or phones, get enough sleep and have regular eye exams. Parents should encourage children to participate in outdoor activities. Natural light and large spaces help reduce eye strain and prevent nearsightedness due to too much close viewing.
Children 12 years and older supplemented with natural extracts from broccophane (broccoli) increase thioredoxin (a small protein that acts as an antioxidant), contributing to protecting retinal pigment epithelial cells. From there, they improve vision, helping eyes stay bright and healthy.