“What are the best foods for healthy eyes?”

The best way to improve your eyesight naturally is to consume foods rich in antioxidants. Antioxidants such as lutein can be found in green leafy vegetables such as kale and spinach. Vitamin A from carrots also helps to improve our vision at night. My immediate concern for your 7-year-old daughter is that she is watching too much TV and tablet use, which can cause increased myopic (nearsightedness) progression, which in turn may cause vision loss. I would high recommend you monitor and reduce the amount of usage of near devices such as tablets (iPads, cell phones, etc).

The best solution would be to increase her outdoor activities and try to limit the use of screens. She of course should eat a diet full of dark leafy greens, and fresh fruits and vegetables. Sadly, there is no magic pill, just hard work for mom and dad.

Tablets and smartphones emit a decent amount of blue light. Dark green leafy veggies and carrots have some nutrients which are beneficial for the part of the eye most affected by the blue light.

Always best to try to limit the screen time, and keep the screen at least at 16 inches from the face for a tablet

I would recommend a blue light protector for her tablet. No supplements are necessary at this time.

Superfoods that have lots of Ocular Vitamins
Here is our list of top superfoods that are great for your health and vision:
-Spinach: Spinach is a great source of antioxidants, anti-inflammatory and vitamins. They can help promote bone and vision health. Great source of calcium.
-Carrots: who doesn’t love carrots. My dog loves them. This guy has tons of vitamin A, protects you from uv radiation, contains carotenoids, and is great for your eyes.
-Blueberries: Blueberries are nutritionally filled with fiber, vitamin C and cancer fighting compounds.
-Strawberries: Strawberries are packed with vitamin C. Vitamin C is full of antioxidants, which help build and repair the body’s tissues. They also boost immunity and help fight free radicals, great for eye health.
-Walnuts: Walnuts are high in omega-3 fatty acids. This wonderful nut is great for brain function, cancer prevention thru antioxidants and of course eye health.
-Avocado: This fatty fruit is great for our brains. It can increase blood flow, lower blood pressure, and reduce cholesterol.
-Peppers: Peppers have a high concentration of vitamin C. They contain beta-carotene which has anti-inflammatory and antioxidants benefits.
-Sweet potatoes: Ah, sweet potatoes. Not only are they delicious. They contain lots of vitamin C and vitamin A. They can help boost immunity and help with body tissue repair.
-Broccoli: Broccoli is lean and mean and packed with vitamins, minerals, disease fighting compounds called flavonoids and fiber that is essential in any diet.
-Salmon: Salmon is a heart healthy source of omega-3 fatty acids. Which can reduce the risk of cardiovascular disease. It also help protect you from the sun and great for the health of your eyes.
-Kale: This dark leafy vegetable is packed full of nutrition. It provides more antioxidants than any other fruit or vegetable. Great source of iron, calcium and fiber.
-Brussel Sprouts: Contains many vitamins and minerals. One of my favorites to eat. Has antioxidants, anti-inflammatory properties.
-Apples: You know the old saying” An apple a day keeps the doctor away.” can help with weight control, has high fiber, more saliva production, decrease risk of diabetes.

I write a blog on my website http://eyemechanix.com/info-updates/ that you can read about eye health and other information about you eyes.

From our awesome Dr. Colorado (512-371-0144 to schedule) who specializes in kiddo eye health and exams at our Rosedale office:

Summary for nutrients for your eyes (that a 7-year-old will eat):

Lutein and Zeaxanthin, which is contained in kale, spinach, green pea, broccoli, green beans, and eggs.
Vitamin C, oranges.
Vitamin E, nuts and fortified cereals.
Zinc is found in red meats, fortified cereals, and milk.

Computer usage for adolescence:
Blue Light Protection: Provencia coating to block blue light emitting from computer and phone screens
EyeZen lenses: Recommended to lessen eyestrain with near work
20/20/20 rule: Every 20 min, look at an object 20 ft away for 20 sec to lessen eyestrain. You can make this a game.... at Dr. Schottman's house, we say "stretch eyeballs!" and then play a quick game of 20 questions for something 20 feet away :)

Green leafy vegetables! Spinach, kale, collard greens... Blueberries and other fruits high in antioxidants. Colorful fruits, vegetables including carrots... and get her outside to play : )

The best natural remedy for children's vision is to go natural: increase outdoor time and simply eat a well-balanced diet filled with colorful fruits and vegetables. The brightly colored foods (orange/red peppers, blueberries, tomatoes, kale) are full of nutrients that are great for retinal development. Decreasing electronic device (all types) use, and increasing outdoor time will let the eyes defocus and will help prevent rapid progression of myopia, or nearsightedness.

Dr. EM

Hi, I appreciate your concern as a mom myself. These days, even we adults use our cellular phones as little computers. My kids would often became "bored" with "board" games, and their entertainment and down time was often spent on computers, tablets or on their phones. The good news is that your daughter's future refractive error or need for prescription glasses should not be altered or influenced by her interest in activities involving near vision demand, That being said, is it good to take a break every 30 minutes or so to allow her eyes to relax accommodative focus. Even a 10 minute break is sufficient. If she happens to do an occasional marathon (hours at a time) of near vision activity or TV use, don't be alarmed. We tend to be genetically prone to a variety of refractive errors (need for glasses) and her visual activities should not alter this fact significantly. As far as foods and supplements - at her young age of 7 the most important diet would include colorful fruits and vegetables and a well rounded diet as recommended by her primary care doctor. Limited sweets and junk food is always recommended for overall health now and later in life. Eye diseases can manifest later in life secondary to lifestyle choices, so find peace of mind in just teaching her healthy

Kyle, spinach, salmon, halibut, vitamin C.
Blue filter on any digital device and a clear blue IQ lens in glasses even if she doesn’t have a script. Definitely polarized sun glasses when outside.

Dr. Hakki

Hi, thanks for the question. This is sadly an issue that is troubling all parents nowadays! I would recommend that you reduce the time on tablets, and spend more time outdoors in the open.
Also, with regards to foods, go for antioxidant rich foods, so lots of greens, berries, and lots of carrots (its not a myth!).

Eating fruits and vegetables is good for health.