Food is more than just fuel to keep human bodies moving. It can be a vital part of a health and wellness routine, especially when nutritious foods are making their way onto people’s dinner tables.

Eating the right foods can strengthen your body in many ways, including supporting good eyesight. This is true for adults as well as children, whose eyesight can also benefit from foods that promote eye health. Vitamin A is especially important for eye health, as the American Academy of Ophthalmology explains, because the retina needs plenty of vitamin A to convert light into images. The AAO also states that vitamin A helps keep eyes moist, which can lower the risk of developing a painful condition called dry eye. When it comes to using diet to support healthy vision in children, parents can consider including these eye-friendly foods.

Carrots.

WebMD reports that a half-cup of carrots can supply 73 percent of the daily recommended amount of vitamin A. Parents should keep this in mind during snack time, offering children some carrots with hummus or peanut butter if they’re hesitant to eat them on their own.

Sweet potatoes

are another excellent source of vitamin A. The Office of Dietary Supplements reports that a single baked sweet potato in its skin can provide up to 561 percent of the daily recommended intake of vitamin A. Kids may be hesitant to eat the skin of sweet potatoes, but parents need not worry, as there is still plenty of vitamin A and other nutrients when the skin is removed.

Cantaloupe

is a low-calorie fruit that offers a nutritious boost. According to the Mayo Clinic, a single cup of cantaloupe contains about 106 percent of the daily recommended amount of vitamin A. Cantaloupe is also kid-friendly, as its sweet and refreshing flavor makes this round melon a tasty treat for both children and adults.

Leafy greens.

Vitamin A isn’t the only nutrient that supports eye health. The AAO notes that antioxidants lutein and zeaxanthin help maintain a healthy macula, a part of the eye essential for sharp, detailed vision. Kale and spinach may not excite kids as much as cantaloupe, but both are antioxidant-rich leafy greens that parents can include in their weekly meals. One trick is to add spinach to pasta dishes that kids love so much they won’t even realize they’re eating greens. When serving kale, pair it with mashed potatoes and encourage kids to mix the two.

Kidney beans.

The AAO states that kidney beans are a good source of zinc, which helps maintain healthy retinas and protects the eyes from light damage. They are especially beneficial because they also contain copper, a mineral that can be depleted by zinc but is essential for producing red blood cells. Therefore, kidney beans help ensure that children get enough zinc and help counteract the potential effects of zinc on copper levels.

Diet can have a significant impact on children’s eye health, making it vital for parents to serve vision-friendly foods to their youngsters.