Vitamins for children for eye health

Vitamins for children for the health of the eyes: Complete guidance for parents

Children’s vision is one of the most important conditions for full development. Good vision allows children to study, play sports, play and learn the world in all its diversity. Providing a sufficient amount of vitamins and minerals is a key factor in maintaining the health of the eyes and preventing problems with vision in the future. This comprehensive guide will provide you with detailed information about the vitamins necessary for the health of the eyes of your children, the sources of these vitamins, signs of deficiency and ways to replenish them.

Key vitamins for children’s eyes:

• Vitamin A (Retinol): Vitamin A plays a decisive role in maintaining the health of the cornea (transparent shell of the front of the eye), retina (photosensitive tissue in the back of the eye) and conjunctiva (thin membrane covering the protein of the eye and inner surface of the eyelids). It is necessary for the formation of a rhodopsin – a visual pigment, which allows you to see in low light conditions.

  • Functions:
    • Improving night vision.
    • Prevention of dry eyes.
    • Maintaining the integrity of the cornea.
    • Reducing the risk of eye infections.
  • Sources:
    • Animal origin: liver (beef, chicken), egg yolks, dairy products (milk, cheese, butter).
    • Plant origin (beta-carotene, predecessor of vitamin A): carrots, sweet potatoes, pumpkin, spinach, kale cabbage, broccoli, apricots, mangoes. The body transforms beta-carotene into vitamin A depending on needs.
  • Deficiency: Vitamin A deficiency can lead to serious vision problems, including:
    • Chicken blindness (nicatalopia): Reducing vision in conditions of low illumination.
    • Xerophthalmia: dry eyes, which can lead to damage to the cornea and blindness.
    • Increased susceptibility to eye infections.
    • Growth retardation.
  • Recommended daily norm:
    • Children 1-3 years old: 300 μg RAE (Retinol equivalent).
    • Children 4-8 years old: 400 mcg RAE.
    • Children 9-13 years old: 600 mcg RAE.
  • Overdose: An overdose of vitamin A (retinol), especially from additives, can be toxic and bring to:
    • Nausea, vomiting.
    • Headache.
    • Fatigue.
    • Hair loss.
    • Liver problems.
    • In rare cases, to damage to the brain.
    • It is important to remember that the body regulates the conversion of beta-carotene into vitamin A, therefore an overdose from plant sources is unlikely.

• Vitamin C (ascorbic acid): A powerful antioxidant that protects the eyes from damage by free radicals formed under the influence of ultraviolet radiation and other environmental factors. It also plays an important role in the formation of collagen, protein necessary to maintain the structure of the cornea and lens.

  • Functions:
    • Protection against oxidative stress.
    • Strengthening blood vessels in the eyes.
    • Reducing the risk of cataract development.
    • Improving wound healing.
  • Sources:
    • Citrus fruits (oranges, lemons, grapefruits).
    • Berries (strawberries, blueberries, cranberries, raspberries).
    • Kiwi.
    • Bulgarian pepper.
    • Broccoli.
    • Tomatoes.
    • Spinach.
  • Deficiency: Vitamin C deficiency can lead to:
    • Hemorrhages in the eyes.
    • Worsening healing of wounds.
    • Increased susceptibility to infections.
    • Scurvy (rarely found in children who receive a balanced diet).
  • Recommended daily norm:
    • Children 1-3 years old: 15 mg.
    • Children 4-8 years old: 25 mg.
    • Children 9-13 years old: 45 mg.
  • Overdose: Vitamin C is usually well tolerated, but high doses can cause:
    • Indigestion.
    • Diarrhea.
    • Nausea.
    • Stomach ache.

• Vitamin E (tocopherol): Another important antioxidant that protects the eye cells from damage by free radicals. It is especially important for protecting lipid cell membranes.

  • Functions:
    • Protection against oxidative stress.
    • Maintaining the health of the retina.
    • Reducing the risk of developing age -related macular degeneration (VMD) and cataracts.
  • Sources:
    • Vegetable oils (sunflower, safflore, olive).
    • Nuts (almonds, peanuts, hazelnuts).
    • Seeds (sunflower, pumpkin).
    • Green sheet vegetables (spinach, broccoli).
    • Avocado.
  • Deficiency: Vitamin E deficiency is rare, but can lead to:
    • Damage to nerves.
    • Muscle weakness.
    • Vision problems (in rare cases).
  • Recommended daily norm:
    • Children 1-3 years old: 6 mg (9 IU).
    • Children 4-8 years old: 7 mg (10.4 IU).
    • Children 9-13 years old: 11 mg (16.4 IU).
  • Overdose: An overdose of vitamin E can lead to:
    • Increased risk of bleeding.
    • Stomach disorder.
    • Nausea.
    • Diarrhea.

• B vitamins B (B1, B2, B3, B6, B12): B vitamins play an important role in the functioning of the nervous system, including the visual nerve. They also participate in the metabolism of the energy necessary for the health of eye cells.

  • B1 (TIAMIN): It is necessary for the normal function of the nervous system and metabolism of carbohydrates. Deficiency can lead to damage to the optic nerve.
    • Sources: whole grain products, legumes, pork, nuts.
  • B2 (riboflavin): It is important for the health of the cornea and lens. Deficiency can lead to inflammation of the cornea (keratitis) and increased sensitivity to light.
    • Sources: dairy products, eggs, meat, green leafy vegetables.
  • B3 (Niacin): Participates in energy metabolism and protects the cells from damage. Deficiency can lead to vision problems.
    • Sources: Meat, poultry, fish, mushrooms, peanuts.
  • B6 (Pyridoxin): It is necessary for the normal function of the nervous system and the formation of neurotransmitters. Deficiency can lead to vision problems.
    • Sources: Meat, poultry, fish, legumes, whole grain products, bananas.
  • B12 (Cobalaamin): It is important for the health of nerve cells and the formation of red blood cells. Deficiency can lead to damage to the optic nerve and anemia.
    • Sources: Meat, poultry, fish, eggs, dairy products (mainly animal origin, so vegetarians and vegans need to receive B12 from additives or enriched products).
  • Deficiency: B vitamins deficiency can lead to various vision problems, including:
    • Damage to the optic nerve.
    • Inflammation of the cornea.
    • Increased sensitivity to light.
    • Vision of vision.
  • Recommended daily standards: Depend on the specific vitamin B and the age of the child. Contact the pediatrician or nutritionist to obtain individual recommendations.
  • Overdose: An overdose of group B vitamins usually does not cause serious problems, but high doses of some vitamins (for example, B3) can lead to side effects, such as redness of the skin, itching and stomach disorder.

Other important nutrients for the health of the eyes:

• Lutein and Zeaxanthin: These carotenoids are powerful antioxidants that accumulate in the retina, especially in the makul (the central part of the retina responsible for acute vision). They protect their eyes from damage in blue light and ultraviolet radiation, and also reduce the risk of developing VMD and cataracts.

  • Functions:
    • Filtering of harmful blue light.
    • Protection against oxidative stress.
    • Reduce risk of VMD and cataracts.
  • Sources:
    • Dark green leafy vegetables (spinach, cabbage, broccoli).
    • Corn.
    • Egg yolks.
    • Oranges.
  • Recommended daily norm: There are no clear recommendations for the daily norm of Luthein and Zeaxanthin for children, but studies show that the consumption of 6-10 mg per day can be useful.

• Omega-3 fatty acids: These indispensable fatty acids are important to the health of the eyes, especially to maintain the health of the retina and prevent dry eyes.

  • Functions:
    • Maintaining the health of the retina.
    • Reducing inflammation.
    • Prevention of dry eyes.
  • Sources:
    • Fat fish (salmon, tuna, mackerel, herring).
    • Flaxseed and linseed oil.
    • Walnuts.
    • Seeds of Chia.
    • Enriched products (for example, eggs, milk).
  • Recommended daily norm: Depends on the age and general state of health of the child. Contact the pediatrician or nutritionist to obtain individual recommendations.

• Zinc: This mineral is necessary to transport vitamin A from the liver to the retina and plays an important role in maintaining the health of the retina.

  • Functions:
    • Transportation of vitamin A.
    • Maintaining the health of the retina.
    • Protection against oxidative stress.
  • Sources:
    • Meat.
    • Bird.
    • Seafood (oysters).
    • Legumes.
    • Nuts.
    • Whole grain products.
  • Recommended daily norm:
    • Children 1-3 years old: 3 mg.
    • Children 4-8 years old: 5 mg.
    • Children 9-13 years old: 8 mg.

How to provide a sufficient amount of vitamins and minerals for the health of your child’s eyes:

• Balanced nutrition: The best way to provide a sufficient amount of vitamins and minerals is to offer the child a variety and balanced nutrition, which includes fruits, vegetables, whole grain products, proteins and healthy fats.
• Multi -colored fruits and vegetables: Strive for the fact that the child’s diet is attended by fruits and vegetables of different colors, since each color contains its own unique nutrients.
• Limit processed products: Processed foods often contain little nutrients and may contain harmful additives that can negatively affect the health of the eyes.
• Supplements: In some cases, if the child does not receive enough vitamins and minerals from food, add -ons may be required. However, before giving a child any additives, it is necessary to consult a pediatrician.
• Preventive examinations: Regular examinations of an ophthalmologist are important for identifying problems with vision in the early stages and their timely treatment.

Signs of possible deficiency of vitamins affecting vision:

• Chicken blindness (vision problems in the dark).
• Dry eyes.
• Frequent eye infections.
• Increased sensitivity to light.
• Vision of vision.
• Growth retardation.
• General fatigue and weakness.

If you notice any of these signs in your child, you must contact a pediatrician or ophthalmologist to examine and identify the cause.

Eye health recommendations:

• Include more carrots, sweet potatoes, pumpkin and spinach in the child’s diet.
• Offer the child citrus fruits and berries every day.
• Add olive oil to the child’s dishes.
• Include oily fish in the child’s diet 2-3 times a week.
• Offer the child nuts and seeds as a snack.
• Limit the consumption of sweets, carbonated drinks and processed products.
• Encourage the child to drink enough water.

The influence of digital devices on children’s vision:

Modern children spend a lot of time using digital devices, such as computers, tablets and smartphones. Long -term use of digital devices can lead to various vision problems, including:

• Computer vision syndrome (CVS): Symptoms of CVS include dry eyes, eye fatigue, blurry vision, headaches and pain in the neck and shoulders.
• Eye tension: Long -term focus on the screen can lead to eye tension and visual impairment.
• Myopia (myopia): Studies show that prolonged use of digital devices can increase the risk of myopia in children.
• Sleep violation: Blue light emitted by digital devices can violate the production of melatonin, hormone that regulates sleep.

Tips for reducing the load on the eyes when using digital devices:

• Follow the rule 20-20-20: Every 20 minutes take a break for 20 seconds, looking at the object at a distance of 20 feet (6 meters).
• Place the screen at an extended arm from the eyes.
• Make sure the screen is at the eye level or slightly lower.
• Adjust the brightness of the screen.
• Use blue light filters.
• Take regular breaks.
• Encourage children to spend more time in the fresh air.
• Provide sufficient lighting in the room.

When to see a doctor:

Consult a doctor if your child experiences any of the following symptoms:

• Blurry vision.
• Dangling in the eyes.
• Pain in the eyes.
• Eye redness.
• Lacrimation.
• Photophobia.
• Difficulties with reading or writing.
• Strabismus.
• Constant squinting.
• Violation of color vision.
• Any other changes in vision.

Early diagnosis and treatment of vision problems can prevent serious complications and provide your child with good vision for life.

Additional factors affecting the health of the eyes:

• Genetics: A genetic predisposition plays a role in the development of certain eye diseases, such as myopia, farsightedness and astigmatism.
• Environment: The effect of ultraviolet radiation, contaminated air and other environmental factors can negatively affect the health of the eyes.
• General diseases: Some general diseases, such as diabetes and high blood pressure, can increase the risk of eye diseases.
• Medicines: Some drugs can have a side effect on vision.

Conclusion:

Providing a sufficient amount of vitamins and minerals, a balanced diet, regular examinations of an ophthalmologist and take measures to reduce the eye load when using digital devices are important steps to maintain your child’s eyes and provide good vision for life. Remember that taking care of your child’s eyes is an investment in his future.