Vitamins for the health of the eyes of children: a guide for important nutrients

Vision is one of the most important senses, especially in childhood, when there is active development and training. Proper nutrition, rich in the necessary vitamins and minerals, plays a key role in maintaining the health of the eyes and preventing possible vision problems. In this article, we will consider in detail what vitamins are especially important for children, how they affect vision and in which products they can be found.

The role of vitamins in the eyes of the eyes

Vitamins are organic compounds necessary for the normal functioning of the body. They participate in many biochemical processes, including maintaining the health of the eyes. The lack of certain vitamins can lead to various vision problems, such as:

• Chicken blindness (visual impairment in the dark)
• Dry eyes
• Eye inflammation
• Degeneration of the yellow spot (at a later age, but prevention begins in childhood)

Therefore, providing a child with a sufficient amount of necessary vitamins from an early age is an important step towards maintaining good vision for life.

Basic vitamins for children’s vision

Consider the main vitamins necessary for the health of the eyes of children, their functions and sources:

Vitamin A (Retinol)

Vitamin A plays a key role in vision, especially in low light conditions. It is necessary for the formation of a rhodopsin – a photosensitive pigment contained in the sticks of the retina. The sticks are responsible for vision in the dark, so the lack of vitamin A can lead to chicken blindness.

Vitamin A functions for vision:

• Maintaining normal vision in the dark: Vitamin A is a component of the rhodopsin necessary to adapt the eyes to the darkness.
• Prevention of dry eyes: Vitamin A helps maintain the health of the cornea and conjunctiva, preventing dryness and inflammation.
• Improving color perception: Vitamin A is involved in the functioning of the retinal cones responsible for color vision.
• Infections protection: Vitamin A strengthens the immune system and helps to protect the eyes from infections.

Sources of vitamin A:

• Animal products:
  • Liver: The richest source of vitamin A.
  • Egg yolk: Contains a significant amount of vitamin A.
  • Dairy products: Milk, cheese, butter also contain vitamin A.
  • Fish oil: An excellent source of vitamin A and omega-3 fatty acids.
• Plant products (beta-carotene):
  • Carrot: Contains a lot of beta-carotene, which in the body turns into vitamin A.
  • Sweet potato: Also rich in beta-carotene.
  • Spinach: Contains beta-carotene and other beneficial substances.
  • Pumpkin: Great source of beta-carotene.
  • Apricots: Contain beta-carotene and other vitamins.
  • Mango: Rich in beta-carotene and vitamin C.

Recommended daily dose of vitamin A for children:

Important: An overdose of vitamin A can be toxic, so it is necessary to observe the recommended dosages.

Vitamin C (ascorbic acid)

Vitamin C is a powerful antioxidant that protects the body cells from damage by free radicals. It also plays an important role in the synthesis of collagen, necessary for maintaining the health of eye tissue, including the cornea and lens.

Vitamin C functions for vision:

• Antioxidant Protection: Protects the eyes from damage by free radicals, which can contribute to the development of cataracts and degeneration of the yellow spot.
• Maintaining the health of vascular eyes: Vitamin C strengthens the walls of blood vessels, providing good blood supply to the eyes.
• Collagen synthesis: It is necessary to maintain the structure and elasticity of the eye tissue.

Sources of vitamin C:

• Fruits:
  • Citrus fruits (oranges, lemons, grapefruits): Great sources of vitamin C.
  • Kiwi: Contains a large amount of vitamin C.
  • Berries (strawberries, blueberries, raspberries): Rich in vitamin C and antioxidants.
  • Currant: Especially black currants – a storehouse of vitamin C.
• Vegetables:
  • Bulgarian pepper (especially red): Contains a lot of vitamin C.
  • Broccoli: A good source of vitamin C and other nutrients.
  • Cauliflower: Also contains vitamin C.
  • Spinach: Contains vitamin C and beta-carotene.
  • Tomatoes: Contain vitamin C and lycopine.

Recommended daily dose of vitamin C for children:

Vitamin C is a water -soluble vitamin, so excess is excreted from the body in the urine. However, it is not recommended to exceed the recommended doses.

Vitamin E (Tocopherol)

Vitamin E is another powerful antioxidant that protects the eye cells from damage by free radicals. It also helps to improve blood circulation in the eyes and prevent the formation of cataracts.

Vitamin E functions for vision:

• Antioxidant Protection: Protects retinal cells and lens from damage by free radicals.
• Improving blood circulation: Promotes the best blood supply to the eyes, ensuring the receipt of the necessary nutrients.
• Cataract prevention: It can help slow down the development of cataracts.

Sources of vitamin E:

• Vegetable oils:
  • Sunflower oil: Richly vitamin E.
  • Olive oil: Contains vitamin E and beneficial fats.
  • Corn oil: Also contains vitamin E.
• Nuts and seeds:
  • Almond: Great source of vitamin E.
  • Hazelnut: Contains vitamin E and other beneficial substances.
  • Sunflower seeds: Rich in vitamin E.
• Green sheet vegetables:
  • Spinach: Contains vitamin E and other nutrients.
  • Broccoli: A good source of vitamin E.
• Avocado: Contains vitamin E and beneficial fats.

Recommended daily dose of vitamin E for children:

Vitamin E is a fat -soluble vitamin, so it accumulates in the body. Exceeding the recommended doses can lead to side effects.

Vitamin D.

Vitamin D is important not only for bone health, but also for vision. Studies show that the lack of vitamin D can be associated with an increased risk of developmentalness in children.

Vitamin D functions for vision:

• Eye growth regulation: Vitamin D can affect the growth of the eyes and prevent the development of myopia.
• Maintaining the health of the retina: Vitamin D is involved in maintaining the health of retinal cells.
• Anti -inflammatory action: Vitamin D has anti -inflammatory properties that can be useful for the health of the eyes.

Sources of vitamin D:

• Sunlight: The main source of vitamin D. The body produces vitamin D under the influence of sunlight.
• Fat fish (salmon, sardines, tuna): A good source of vitamin D.
• Egg yolk: Contains vitamin D.
• Enriched products (milk, flakes): Some products are enriched with vitamin D.

Recommended daily dose of vitamin D for children:

Most children are recommended to take vitamin D additives, especially in the winter months, when there is little sunlight.

B vitamins b

B vitamins play an important role in maintaining the health of the nervous system, including the optic nerve. The lack of vitamins of group B can lead to vision of vision and other problems with the health of the eyes.

B vitamins functions for vision:

• Maintaining the optic health: B vitamins are necessary for the normal functioning of the optic nerve, which transmits optic signals from the eyes to the brain.
• Improving blood circulation: B vitamins contribute to improving blood circulation in the eyes.
• Reduced inflammation: Some B vitamins have anti -inflammatory properties.

Sources of B vitamins B:

• Meat (beef, pork, chicken): Contains vitamins B1, B2, B3, B6, B12.
• Fish: Contains vitamins B3, B6, B12.
• Eggs: Contain vitamins B2, B12.
• Dairy products: Contain vitamins B2, B12.
• Whole grain products (brown rice, oatmeal, whole grain bread): Contain vitamins B1, B3, B6.
• Nuts and seeds: Contain B vitamins B.
• Green sheet vegetables: Contain B vitamins B.
• Legumes (beans, peas, lentils): Contain B vitamins B.

Recommended daily doses of B vitamins vary depending on age and specific vitamin. It is important to provide the child with a balanced diet in order to get a sufficient amount of B vitamins B.

Other important nutrients for children’s vision

In addition to vitamins, there are other nutrients that play an important role in maintaining the health of children’s eyes:

Lutein and zeaxanthin

Luthein and Zeaksantin are carotenoids that accumulate in the retina, especially in the yellow spot. They act as antioxidants and protect their eyes from damage to blue light and free radicals. Luthein and Zeaksantin can help reduce the risk of developing yellow spots and cataracts.

Functions of lutein and zeaxantin for vision:

• Protection from blue light: Absorb harmful blue light, protecting the retina from damage.
• Antioxidant Protection: Protect retinal cells from damage by free radicals.
• Improving visual acuity: They can improve visual acuity and contrasting sensitivity.

Sources of Luthein and Zeaksanthin:

• Dark green leafy vegetables (spinach, cabbage Kale, Mangold): The richest sources of Luthein and Zeaksanthin.
• Yellow and orange vegetables and fruits (corn, pumpkin, pepper): They also contain Luthein and Zeaksantin.
• Egg yolk: Contains lutein and zeaxantin.

There is no established recommended daily dose of lutein and zexanthin for children, but experts recommend including products rich in these carotenoids in the diet.

Omega-3 fatty acids

Omega-3 fatty acids, especially DGK (daily acidic acid), play an important role in the development and functioning of the retina. DGC is the main structural component of the retina and is important for maintaining its health. Omega-3 fatty acids also help reduce inflammation and dry eyes.

Omega-3 omega functions for vision:

• Maintaining the health of the retina: DGK is the main structural component of the retina.
• Reducing inflammation: Omega-3 fatty acids have anti-inflammatory properties.
• Prevention of dry eyes: Omega-3 fatty acids can help reduce dry eyes.

Sources of omega-3 fatty acids:

• Fat fish (salmon, sardines, tuna, macrel): The best source of omega-3 fatty acids.
• Flaxseed and linseed oil: Contain alpha-linolenic acid (Alk), which the body can turn into DHC and EPK.
• Walnuts: Contain Alk.
• Seeds of Chia: Contain Alk.
• Enriched products (eggs, yogurt): Some products are enriched with omega-3 fatty acids.

The recommended daily dose of omega-3 fatty acids for children varies depending on age and source. It is recommended to consume fatty fish 2-3 times a week or take additives with fish oil.

Zinc

Zinc is a mineral that plays an important role in maintaining the health of the retina and lens. It is also necessary for vitamin A transport from the liver to the retina.

Zinc functions for vision:

• Vitamin A transport: It is necessary for vetamin A from the liver to the retina.
• Maintaining the health of the retina: Zinc is involved in maintaining the health of retinal cells.
• Antioxidant Protection: Zinc has antioxidant properties.

Sources of zinc:

• Meat (beef, pork, chicken): A good source of zinc.
• Seafood (oysters, crabs, shrimp): Very rich in zinc.
• Nuts and seeds (pumpkin seeds, cashew): Contain zinc.
• Legumes (beans, peas, lentils): Contain zinc.
• Whole grain products: Contain zinc.

The recommended daily zinc dose for children varies depending on age. It is important to provide the child with a balanced diet in order to get a sufficient amount of zinc.

How to provide a child with a sufficient amount of vitamins for vision

The best way to provide the child with a sufficient amount of vitamins and minerals for vision is a balanced and diverse nutrition. Include the following products in the child’s diet:

• Fruits and vegetables of different colors: Especially dark green leafy vegetables, orange and yellow vegetables and fruits.
• Fat fish: Salmon, sardins, tuna.
• Eggs: Especially the yolk.
• Dairy products: Moloko, yogurt, cheese.
• Nuts and seeds: Almonds, walnuts, pumpkin seeds.
• Whole grain products: Brown rice, oatmeal, whole grain bread.
• Legumes: Beans, peas, lentils.

Limit the use of processed products, sweets and carbonated drinks that do not contain nutrients and can negatively affect the health of the eyes.

When to consult a doctor

If you notice any vision problems in the child, such as:

• Lovetled vision
• Dangling in the eyes
• Difficulties with reading or writing
• Frequent squinting
• Headaches

Be sure to consult an ophthalmologist for examination and diagnosis. The doctor will be able to determine the cause of the problem and prescribe the necessary treatment. In some cases, the doctor may recommend taking vitamin additives.

Vitamin supplements for children: when are they necessary?

In most cases, a balanced diet provides the child with a sufficient amount of necessary vitamins and minerals. However, in some cases, the doctor may recommend taking vitamin additives:

• With a deficiency of certain vitamins: If the child has a deficiency of vitamin A, C, D or other vitamins, the doctor may prescribe additives to replenish the deficit.
• With certain diseases: Some diseases may affect the assimilation of vitamins, and in this case, the doctor may recommend a reception of additives.
• With an unbalanced diet: If the child eats poorly or has restrictions on nutrition, the doctor may recommend taking multivitamins.

Important: Do not give the child vitamin supplements without consulting a doctor. An overdose of vitamins can be harmful to health.

Prevention of vision problems in children

In addition to proper nutrition, there are other preventive measures that will help maintain the health of the child’s eyes:

• Regular examinations by an ophthalmologist: It is recommended to conduct regular inspections at an ophthalmologist, starting from an early age.
• Restriction of the time spent in front of the screen: A long stay in front of the screens of computers, phones and TVs can lead to overwork of the eyes and the development of myopia.
• Eye protection from sunlight: Wear sunglasses in sunny weather.
• Ensuring sufficient lighting: Read and write in good light.
• Regular breaks when working at the computer: Take breaks every 20 minutes to give your eyes to rest.

Conclusion

The health of the child’s eyes is an important component of general health and well -being. Providing the child with a sufficient amount of necessary vitamins and minerals, as well as observing prevention measures, will help maintain good vision for many years. Remember that a healthy lifestyle, a balanced diet and regular examinations with an ophthalmologist is the key to the health of the eyes of your child.