Without proper care, children's eyes are prone to dryness, fatigue, and premature vision decline. According to Dr. Hoang Quyet Tien from the Medical Information Center at Tam Anh General Hospital in TP HCM, in addition to maintaining good eye habits such as limiting screen time and allowing eyes to rest, incorporating nuts into children's diets also supports eye health.

Almonds

Regularly feeding children almonds provides vitamin E, an important antioxidant that helps slow down the aging process of the eyes, protecting the retina from the effects of free radicals and blue light from computer screens, phones, and other devices. Parents can use almonds in baking or make almond milk to diversify meals and make them more appealing to children.

Almonds are rich in vitamin E, which can slow the aging process of the eyes. Photo: Dinh Dieu

Walnuts

Walnuts are rich in omega-3 fatty acids, which are essential for maintaining retinal and optic nerve function. Omega-3s also reduce dry eyes, a common problem for children who study a lot and blink less while looking at screens. Parents can give their children 28g (a handful) of walnuts daily to provide these nutrients.

Chia seeds and flax seeds

The plant-based omega-3s (ALA) in chia seeds and flax seeds help increase blood circulation to the eyes, boosting oxygen and nutrients to the retina. This nourishes the optic nerve cells, reduces the risk of dry eyes, and supports stable vision during periods of intense study.

Cashews

Zeaxanthin, a powerful antioxidant pigment found in cashews, is directly absorbed by the retina, forming a protective layer that blocks harmful UV rays. Zeaxanthin also helps prevent macular degeneration, thereby maintaining eye health.

Pistachios

Pistachios are rich in the carotenoids lutein and zeaxanthin. These two antioxidants protect the eyes, help improve vision, and reduce the risk of certain eye diseases. Parents can add pistachios to yogurt or salads to enhance flavor and appeal to children's tastes.

For healthy eyes, Dr. Tien advises parents to allow children to rest and relax with fun activities and sports after school hours to improve their overall health. Children 12 and older can supplement with broccophane extract (from broccoli) to increase thioredoxin (a small protein that acts as a reducing antioxidant), which helps protect retinal pigment epithelial cells, contributing to bright and healthy eyes.

Dinh Dieu