As a young child just starting school, I was embarrassed to wear glasses, so I would sit in the front row to see the chalkboard. I know firsthand how poor vision can severely impact learning and lead to low self-esteem. The good news is, we can help support our children’s vision at a young age with smart food choices. Let’s take a look at some foods that support vision health and ones that kids will actually enjoy eating.
- We know that vitamin A is critical for vision health and eggs are chock-full of it. If your kids don’t like eggs for breakfast, try making crackers topped with a dollop of egg salad. Another way to get them to eat eggs is making deviled eggs with sweet relish. Eggs also contain eye-friendly lutein and zeaxanthin.
- Nuts make a great snack on their own. They are a good source of zinc which is critical for vision health. Seeds are also a great source of zinc. Sunflower seeds are tasty and a fun finger food. Pumpkin seeds are a great topper for yogurt.
- Sliced carrots and bell peppers with a number of different dips make for a great tasting vitamin A rich snack. Try tzatziki, hummus, or guacamole.
- Keep cubed cantaloupe on hand for quick snacking. It’s another vitamin A rich food that is also a great source for vitamin C.
- Leafy greens like kale, spinach, and collard greens have high levels of lutein and zeaxanthin. They contain powerful antioxidants to fight free radicals in the eyes.
It’s no secret that getting kids to eat these leafy greens may be a challenge. Here are some workarounds... spinach can be hidden in homemade smoothies. Kale chips are a great snack and are so easy to make in the oven. You can use any type of kale. Simply rinse it, and spin it dry before baking. To get that crisp taste, you need to remove as much moisture as possible. Chop the kale into bite size pieces, drizzle with olive oil, and sprinkle with salt. Distribute the oil and salt evenly. The olive oil helps the kids absorb the fat-soluble vitamins like A and K, found abundantly in kale. To make the chips more enjoyable for pickier eaters, you can add a tablespoon of maple syrup and a tablespoon of sesame seeds. For a more savory flavor, add parmesan cheese during the last few minutes of cooking. Cook at 300 degrees for around 10 minutes. You want them to be crisp but not brown and burnt.
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