One of the most common problems I've encountered in my career as an ophthalmologist is myopia in children. In recent years, this problem seems to be becoming more and more common, and parents are paying more and more attention to it. Almost every day in the outpatient clinic, anxious parents come to me with their bespectacled children to find a way to prevent further vision loss.
I remember one time, an 8-year-old girl and her mother came to my clinic. The little girl's name is Lili (pseudonym), and her mother is very worried because her myopia has increased dramatically in a year. Lili is a lively and cute child who loves to draw and read, but her hobbies also make her often close to screens and books. Lili's mother read an article online about lutein protecting her eyes and preventing myopia, and she came to me with a series of questions and some doubts, hoping that I could give professional advice.
In my conversations with them, I explained the many factors that contribute to the growth of myopia, including genetic and environmental factors. We also discussed how some other foods besides lutein can help protect your vision by providing essential nutrients. The consultation not only reassured Lili's mother, but also made her understand the importance of daily diet and lifestyle habits in her child's vision health.
The role of lutein in on eye health
Lutein's ocular mechanism of action
Lutein is a carotenoid that occurs naturally in the macular area of the eye. The macula is the area of the eye responsible for central vision, which allows us to see the details. Lutein, along with zeaxanthin, forms the main pigment in the macula, and this pigment density is known as macular density. An important function of these pigments is to filter out harmful blue light and prevent cell damage due to oxidative stress, thereby protecting the eyes from light damage and preventing age-related vision deterioration.
Scientific research support
Several studies have shown the positive effects of lutein on eye health. For example, one study showed that high levels of lutein intake increased macular pigment density, which in turn may help slow the progression of myopia. In addition, for children who regularly use electronic screens, lutein supplementation can reduce eye strain and vision impairment caused by blue light exposure.
Although lutein is not a one-size-fits-all solution, its role in maintaining eye health and possibly protecting vision makes it an important nutrient in preventing the growth of myopia in children. Lutein-rich foods in your daily diet, such as spinach, kale, corn, etc., can effectively help replenish this important nutrient.
In addition to lutein, these foods can also help
Omega-3 fatty acids
Omega-3 fatty acids are essential for eye health, especially for the developing retina of children. Foods rich in Omega-3s include salmon, tuna, and flaxseed oil. These foods help to enhance retinal function and may slow the progression of myopia.
vitamin A
Vitamin A is a key nutrient for maintaining normal vision, and a deficiency of it can lead to night blindness and other vision problems. Carrots, sweet potatoes, and broccoli are excellent sources of vitamin A. It is recommended to include these foods in a child's daily diet to support eye health.
vitamin C
Vitamin C is a powerful antioxidant that protects the eyes from free radical damage and reduces the risk of myopia. Citrus fruits, strawberries, and red peppers are all excellent sources of vitamin C. Try including these foods in your child's fruit salad or lunch.
vitamin E
Vitamin E is also a potent antioxidant that helps protect eye health. Common sources of vitamin E include nuts, seeds, and green leafy vegetables. Not only are these foods good for your eyes, but they also provide essential healthy fats and proteins.
zinc
Zinc is an important mineral that is essential for maintaining the health and function of the retina. Foods high in zinc include beef, pork, and legumes. The right amount of zinc can help maintain the normal metabolism of cells in the eye and the clarity of vision.
protein
Protein is the basic building block of the body and is equally important for eye health. High-protein foods, such as chicken, fish, and legumes, should be part of your child's daily diet to support overall health and eye function.
antioxidant
Antioxidants can protect the eyes from oxidative stress and slow the progression of myopia. Blueberries, green tea, and tomatoes are rich in these substances, and they are not only delicious but also extremely beneficial in the fight against myopia.
Daily dietary advice and practical steps
1. Increase your intake of Omega-3 fatty acids
Food sources: Salmon, tuna, herring, and flaxseed are excellent sources of Omega-3.
Steps:
Fish dishes are arranged at least 2-3 times a week.
Use flaxseed oil as a salad dressing or add it when cooking.
2. Foods rich in vitamin A
Food sources: Carrots, sweet potatoes, spinach, and kale.
Steps:
Include at least one vitamin A-rich vegetable per day.
It can be added to your child's plate by steaming or raw food.
3. A rich source of vitamin C
Food sources: oranges, strawberries, kiwi and tomatoes.
Steps:
Fresh fruit is provided daily as a snack for the child.
Make a fruit salad or juice and make sure you get vitamin C.
4. Vitamin E supplementation
Food sources: Almonds, peanuts and sunflower seeds.
Steps:
Add these nuts to breakfast oats or serve them as a snack.
Prepare a small packet of mixed nuts for your child to eat at school or when they're out and about.
5. Moderate intake of zinc
Food sources: Beef, pork, chicken, and scallops.
Steps:
Serve zinc-rich meat at least twice a week.
Use scallops or other seafood to make soups or stir-fries.
6. Balanced protein intake
Food sources: Legumes, whole grains, eggs.
Steps:
Make sure you have enough protein at every meal, especially for breakfast and lunch.
Try different bean recipes like soy milk, tofu, and baked beans.
7. Antioxidant strengthening
Food sources: blueberries, blackberries, green tea.
Steps:
Make a blueberry-rich smoothie or add to breakfast cereals.
Green tea is offered as a drink as an alternative to sugary drinks.
Through these specific dietary modifications, we are not only able to help children slow down the progression of myopia, but also enhance their overall health. Remember, these changes take time to show results, and consistency is key.