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Methods to ease children's eye fatigue with food supplements

Updated: 2020-04-30


Affected by the COVID-19 outbreak, many students are temporarily unable to return to school and can only take online classes at home. Children's eyes are especially prone to eye fatigue when they read computers or mobiles screens for a long time. Here are some methods and suggestions for parents to help ease children's eye fatigue through food supplements.

In addition to closing your eyes from time to time or gazing into the distance, seriously consider doing eye exercises and keeping correct reading and writing postures, maintaining adequate sleep and reasonable nutrition as a basis for ocular health.

To protect the eyes of children or adolescents, we need to ensure that they have a balanced intake of nutrients. A lack of various vitamins and trace elements may lead to a lack of necessary nutrients for the eyes. We must help children overcome the problem of being picky about their food. At the same time, we should not always let children eat too much and get too full; see to it they eat less sugar, eat more lean meat, vegetables and fruit and drink no less than 1,500 milliliters of water every day.

1. High-quality protein:

Protein is a necessary material for the repair of human tissue and an important part of rhodopsin in the retina, which is very important for relieving eye fatigue.

To ensure eye health, children should eat more high-quality protein rich ingredients, including lean meat, poultry, fish and shrimps, milk, eggs and beans.

2. Multivitamins:

(1). Vitamin A:

It is an important raw material for the light sensitive substances in the eyes. If the intake is insufficient, it will cause corneal epithelial cells to fall off, thicken or keratinize, and may also cause night blindness, cataracts and other eye diseases.

Main sources:

Animal liver, cod liver oil and egg yolk.

In addition, eat yellow and green vegetables and other foods -- mainly because vegetables or foods in these colors contain beta carotene, which can be converted into vitamin A in the human body. These recommended vegetables include carrots, pumpkins, tomatoes, spinach, oranges, persimmons.

(2). Vitamin B1 and vitamin B2:

These two kinds of vitamins are important substances involved in the metabolism of nerve cells including the optic nerve and have the function of protecting eyelid conjunctiva, eyeball conjunctiva and cornea. A deficiency in these two vitamins can easily cause eye dryness, conjunctival congestion, photophobia, asthenopia, etc.

Food sources of vitamin B1: coarse grains, beans, peanuts, etc.

Food sources of vitamin B2: animal liver, eggs, milk, etc.

(3). Vitamin C:

The content of vitamin C in human eyes is several times higher than the content of vitamin C in the blood. It is important for the health of the lens of the eye. If vitamin C is deficient, cataracts are prone to occur.

It mainly exists in fresh vegetables and fruit, such as false pakchoi, broccoli, green pepper, tomato, orange, strawberry, kiwi fruit, fresh jujube, etc.


Excessive intake of beta carotene may cause the skin to turn orange, but after you stop eating foods rich in beta carotene, you can return to normal skin color.

3. Minerals:

(1). Zinc:

Zinc can increase the sensitivity of the visual nerve and the synthesis of rhodopsin in cone cells is poor when the intake is insufficient, thus affecting the color discrimination ability of the eyes.

Zinc-rich foods are mainly oysters, crab meat, animal liver, cheese, lean meat, etc.

(2). Calcium and phosphorus:

Calcium and phosphorus can make the sclera tough and participate in optic nerve physiological activities. When calcium and phosphorus are deficient, nerve fatigue, distraction and even myopia easily occur.

Foods rich in calcium and phosphorus mainly include milk, beans, seafood products, etc.

4. Water:

Drinking enough water can keep eyes moist and relieve dry eyes.