Worried about your child's eyesight? Here are 10 foods to help improve and maintain children's eye health

VISION 20:20: What your child eats has a strong impact on her eye health and vision. Dr Luisa Sastre, a Specialist Ophthalmologist in Medical Retina at Moorfields Eye Hospital Dubai, lists 10 things to include in your child’s diet for healthy eyes and better sight.

CARROTS: Carrots are rich in vitamin A and beta carotene. Vitamin A is essential for healthy vision as it helps protect your retina. Deficiency in Vitamin A is a leading cause of blindness and can lead to eye diseases such as cataracts and macular degeneration.

NUTS AND SEEDS: Legumes contain healthy fats, vitamin E, and copper, which are essential to maintaining the biochemical functions of the body and could play a role in maintaining a healthy retina. | Above: Chia seeds in chocolate pudding.

FISH: Many fish are rich in Omega 3 fatty acids. They have a powerful anti-inflammatory effect that helps your heart and brain stay healthy, as well as your retina. The recommendation is to eat at least two servings of cold-water fish per week. Salmon, sardines, and herring are top sources of Omega-3s; halibut and tuna are also good sources.

EGGS: Eggs contain healthy fats, lutein, and zeaxanthin, which are important nutrients. Lutein and zeaxanthin are antioxidants that act as natural sunblock for the macula (the central area of the retina), absorbing the damaging blue wavelengths of light.

COLOURFUL FOODS: Such as oranges, sweet corn, and peppers contain zeaxanthin. These foods need to be consumed through the diet, as the human body does not produce these antioxidants naturally. They should be eaten raw or very lightly cooked because over-cooking them may destroy the pigments.

MEATS: Beef, turkey, and lamb contain zinc, which promotes eye health and helps delay age-related sight loss.

OYSTERS: Oysters contain essential zinc and copper. It is important to consume a good amount of zinc as a deficiency may lead to poor night vision.

LEAFY GREENS: Leafy vegetables such as kale, spinach, and lettuce are rich in lutein.

DARK CHOCOLATE: It boasts high amounts of antioxidants and essential nutrients. Consuming dark chocolate promotes better overall health.

CITRUS FRUITS: Fruits such as lemons, oranges, and grapefruits contain high amounts of vitamin C that help fight age-related eye problems.