FOODS TO DEVELOP YOUR CHILD’S EYESIGHT
It is important to learn about a variety of foods to develop your child’s eyesight and to keep him healthy. Here is the perfect guide.
You would sure want to know about the nutrients that would maximize the ability of your eyes. A high concentration of essential fats is needed by the eyes, so that they can manage the very rapid movements associated with vision.
In addition to plenty of Omega-3 fats, eyes need Vitamin A. In fact Vitamin A is so vital to vision that its name, retinol is a direct reference to its role in keeping up the functioning of retina. Beta carotene, the vegetable form, is converted into retinol in the liver.
FOODS THAT ARE GOOD FOR THE EYES :
2. Fish especially fatty fish, have Omega—3 fatty acid DHA that is necessary for brain and eyes. Consider fish like salmon, sardines, mackerel and fresh tuna and fish that are locally available.
3. Poultry like chicken provide protein and vitamin A.
4. Eggs have fats, protein, minerals and Vitamin A.
5. Whole milk has fats, proteins, Vitamins A and D and the mineral Calcium.
6. Vegetables: Baked sweet potato contains sodium, Vitamin C and a large amount of Vitamin A. Cooked carrots have Calcium, Vitamin C, iron and a large amount of Vitamin A. Boiled spinach and other dark green leafy vegetables have diet fiber, retinol and beta carotene. Yellow pumpkin is another vegetable with vitamin A. So is papaya.
7. Mango: This can be a complete meal in itself. It contains nutrients like fats, carbohydrates, sugars and of course beta carotene.
8. There are non– dairy products like nuts and tofu that are rich in Vitamin A.
Vitamin A-Its advantages, disadvantages and sources
Too much of anything is bad. With Vitamin A, it is vital to know the safe limits. It is one of the vitamins that can be stored in the body, and if stored in very large amounts, can cause problems. For instance, during pregnancy, a woman taking more than 5000 mcg a day may increase the risk of birth defects in her child. For your child, the ideal amount is much less than this—between 500 mcg and 2000 mcg depending on your child’s age.
Vitamin A in foods:
|Type of food||Amount given ( 500 mcg of Vitamin A as retinol )|
|Whole milk||160 gms|
|Butter||11 table spoons|
Of course, no one is going to eat that much chicken, mackerel butter or eggs at one sitting – but it’s important to know how much Vitamin A your child’s food contains so you can balance that out with all the other sources of Vitamin A and ensure that the total amount doesn’t exceed double the optimum daily supplement for your child’s age.
Most multi-vitamins will contain some retinol, usually in the region of 500 mcg. Cod liver oil capsules vary considerably though—so do check the label- most will provide between 500 mcg and 1000 mcg per capsule. However it is always better that the children obtain this oil naturally by consuming fish than by the intake of capsules.