By Dr. Deborah Oparaji, (OD)
Nutrition plays a vital role in the healthy development of a child’s eyes. At SpecSMART Eye Clinic Ikoyi , our optometrists emphasize that a balanced diet rich in key nutrients is essential for strong visual acuity, proper retinal formation, and protection against common childhood eye conditions.
Why Nutrition Matters for Children’s Eye Health
A child’s visual system grows rapidly from birth through age eight. Proper nutrition supplies the building blocks for retinal tissues, protects against oxidative stress, supports nerve health, and prevents dryness and inflammation. Poor nutrition during these years can increase the risk of vision problems like night blindness, dry eye, and myopia progression.
Key Nutrients for Children’s Eye Health
Vitamin A and Beta-Carotene
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Essential for night vision and corneal health.
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Deficiency can cause dry eyes and night blindness.
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Sources: Carrots, sweet potatoes, pumpkin, spinach, mangoes.
Omega-3 Fatty Acids (DHA)
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Major structural component of the retina.
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Supports visual acuity and tear film stability.
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Sources: Salmon, sardines, walnuts, chia seeds, omega-3 eggs.
Lutein and Zeaxanthin
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Concentrated in the macula; filter blue light and act as antioxidants.
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Sources: Spinach, kale, corn, peas, oranges, avocados.
Vitamins C and E
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Protect ocular tissues from oxidative stress.
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Sources: Citrus fruits, bell peppers, almonds, whole grains.
Zinc and B Vitamins
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Support nerve function and vitamin A transport.
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Sources: Beans, beef, pumpkin seeds, whole grains, eggs, dairy.
Nutrition’s Role in Common Eye Conditions
Myopia Progression
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Diets rich in antioxidants and Omega-3s may help reduce myopia risk.
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High sugar and processed foods may increase risk.
Amblyopia (“Lazy Eye”)
Childhood Dry Eye
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Omega-3s and hydration improve tear quality and reduce inflammation.
Healthy Eating Strategies from SpecSMART Eye Clinic Ikoyi Optometrists
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Eat a variety of colorful fruits and vegetables (“Rainbow Plate”).
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Include fatty fish or plant-based Omega-3s weekly.
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Limit sugar and processed foods.
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Drink plenty of water for hydration.
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Balance diet with outdoor play for healthy eye development.
When to Schedule a Pediatric Eye Exam
Visit SpecSMART Eye Clinic Ikoyi if your child:
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Sits too close to screens or books.
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Squints, rubs eyes, or tilts their head.
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Complains of frequent headaches.
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Has difficulty reading or tracking lines.
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Shows poor hand-eye coordination.
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Has watery, red, or crusty eyes.
Early detection and intervention are crucial for preventing long-term vision problems.
FAQs
Which nutrients are most important for children’s eye health?
Vitamin A, Omega-3s, Lutein, Zeaxanthin, Vitamins C and E, Zinc, and B vitamins.
Can nutrition prevent myopia?
A healthy diet supports eye health, but genetics and environment also play roles.
How can I ensure my child gets enough eye-healthy nutrients?
Serve a variety of colorful fruits, vegetables, fatty fish, nuts, and whole grains.
📍Contact SpecSMART Eye Clinic Ikoyi
Ikoyi Plaza, Keffi Street, Ikoyi, Lagos
📞 0701 820 7486
📍Learn More
Our 5 steps eye test process explained in more detail.
References
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Sommer, A. (2008). Xerophthalmia and the vitamin A-sparing actions of carotenoids.
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Sinn, N., Bryan, J., & Wilson, C. (2012). Cognitive and academic performance in adolescents.
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Krinsky, N. I., Landrum, J. T., & Bone, R. A. (2003). Biological mechanisms of the protective role of lutein and zeaxanthin in the eye.
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Gale, J., & Doughty, M. J. (2018). Nutritional factors in cataract, dry eye, and age-related macular degeneration.
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Riss, J. M., et al. (2017). Zinc, copper, and iron: essential elements for health of the visual system.
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Lim, L. S., et al. (2020). Potential role of nutrition in myopia.
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Sherwin, J. C., et al. (2012). The Association Between Time Spent Outdoors and the Risk of Myopia.