5 eye-healthy foods to include in your child’s diet as screen time goes up during the pandemic  | &nbspPhoto Credit:&nbspiStock Images

  • The coronavirus pandemic has brought with it various other health troubles
  • One of them is weak and tired eyes due to increased screen time as a result of online classes, TV viewing
  • Here are some kid-friendly foods you can add to your child’s diet to keep their eyes healthy even as they attend online classes on phones and laptops

New Delhi: The coronavirus pandemic has been hard on all of us – especially with he collateral damage the disease has done to our physical and mental health, and the way we lived our life, in general. Everyone is restricted to their houses, and if that is not enough, people are experiencing increased screen time due to online classes and work from home. Even the time that used to be spent doing other things is not being spent in front of a TV, or on the mobile phone.

As parents, we often worry about our children’s diet and nutrition, and if they are physically and mentally as strong as we would like them to be. Screen time has always been a worrisome subject, especially with the new generation, as the use of tablets, laptops, TV, and phones has gone up among children. According to reports, eye-specialist consultations have gone up during the lockdown due to increased screen time. However, the diet that your child consumes can play an important role in keeping his/her eyes healthy. Here are 5 eye-healthy foods you must include in their diet.

Food for the eye – The nutrients our eyes need

A balanced diet will, of course, keep you healthy overall, including your eyes. However, if you are looking for ways to keep your eyes healthy, you must include foods that are rich in the following nutrients –

  • Vitamin A – Vitamin A deficiency is reportedly the most common cause of blindness around the world.
  • Lutein and zeaxanthin are yellow carotenoid antioxidants known as macular pigments.
  • Omega 3 fatty acids are important for eye health.
  • Vitamin C – Apart from boosting immunity, it plays an important role in eye health.
  • Vitamin E  protects fatty acids in the retina from oxidisation. 

Foods to add to your child’s diet for better eye health

While elders and adults may still realise the importance of eating healthy to take care of their eyes during this time, children are a tough crowd when it comes to explaining this, or convincing them, especially if they are fussy eaters. Here are some foods that will provide your child with the nutrients mentioned above, and at the same time, make sure that their taste and choices are not compromised.

  1. Cheese and eggs – Children love a nicely cooked egg with loads of cheese. Both these foods are rich in vitamin A, among other nutrients, and are, therefore, great to add to your child’s diet. Egg yolk is also rich in lutein. Omelette, half-fried, or a sunny side up, make it the way your child likes and help them see things clearer and better, literally.
  2. Chocolate almonds – Almonds are a good source of vitamin E. They can be eaten as a mid-day snack, or just had with milk during breakfast. If your child does not enjoy almonds, you can make chocolate-dipped almonds, or add them to a cake. 
  3. Fish with chips – Fishes such as salmon or sardines are a great source of omega-3 fatty acids. If your child likes eating fish, you must make it a little more interesting by trying out different shapes and garnishes and can also add a few chips on the side to make them fancier.
  4. Vegetables – Vegetables are rich in almost all the nutrients mentioned above, and many others as well. Tomatoes, sweet potatoes, carrots, broccoli, etc are some of the vegetables recommended for heart health. You may make tasty chutneys and pickles with tomatoes, or add broccoli as a filling for a paratha. You can also add carrot juice to your child’s diet, or serve sweet potato chips that he/she will enjoy. 
  5. Summer fruits to the rescue – Most children already love summer fruits such as cantaloupe and mangoes. All these fruits are rich in vitamin A. Therefore, if your child needs a healthy snack and you do not have the time, fruit is really the best, most nutritious choice.


Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.