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Nutritious Foods for Children's Eye Health

Nutritious Foods for Children's Eye Health

During the crucial developmental ages of 3 to 10, parents should ensure that their children receive a diverse range of nutrients to support healthy eyes. Choosing to include fish with high omega-3 content in their diet can help maintain good eye health. Examples of such fish include salmon, mackerel, or fish that are easily consumed by children, like anchovies or white-fleshed seafood such as frozen pollock and croaker. It's recommended to include a variety of fish types in the diet and aim to consume seaweed at least four times a week.


In addition to fish, green leafy vegetables should be a daily part of their diet, with a recommended serving of 100 grams per day. Fruits are essential, and at least one type should be included in their daily intake. Drinking a glass of milk or more per day is also advisable.


When possible, it's best to avoid fast food or processed foods and sugary snacks that contain high levels of salt and sugar, which can be harmful to eye health.


Foods Rich in Vitamin A
  • Red eggs
  • Butter
  • Hard cheese
  • Carrots
  • Spinach


Foods Rich in Calcium
  • Milk
  • Dairy products
  • Fish suitable for children
  • Seaweed
  • Paprika
  • Tomatoes
  • Spinach


Foods Rich in Protein, Essential for Eye Health
  • Eggs
  • Peanuts
  • Fish with high omega-3 content.
  • Lean animal meats


Foods Containing Nutrients that Support Eye Structure and Function
  • Cabbages
  • Broccoli
  • Leafy greens
  • Fruits
  • Carrots


Foods with Nutrients that Nourish the Eyes
  • Plant sprouts
  • Avocado
  • Fatty fish and fish oil products


Ensuring a balanced diet with these foods can help promote and maintain good eye health in growing children.


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