If you’re a parent, you may have noticed how many kids are now wearing glasses for myopia (shortsightedness). It’s currently one of the fastest-growing eye conditions worldwide and experts predict that by 2040, around half of the Australian population may be affected.
While we already know that spending more time outdoors and managing screen use can reduce the risk of myopia in children, new research is pointing to another possible protective factor; what’s on their plate.
The study that’s turning heads
An extensive study out of Hong Kong, published in the British Journal of Ophthalmology, tracked more than 1,000 children aged between six and eight.
Researchers found that kids who ate more omega-3 fatty acids (the healthy fats found in oily fish, walnuts and flaxseed) were less likely to have myopia and had shorter axial lengths in their eyes. Basically, their eyeballs weren’t stretching as much.
Why does that matter? When the eye grows too long from front to back, light entering the eye focuses in front of the retina instead of directly on it. That’s what causes blurred distance vision and it’s the hallmark of myopia.
Here’s the kicker: this finding held even after researchers factored in other known influences like age, sex, body mass index, time spent outdoors, screen habits and whether parents were myopic.
A protective role for omega-3?
Scientists think omega-3s might help by improving blood flow in the eye and keeping oxygen levels higher in the sclera and choroid.
Omega-3 fatty acids may suppress myopia by increasing blood flow through the choroid, a vascular layer in the eye, responsible for delivering nutrients and oxygen and so staving off scleral hypoxia-oxygen deficiency in the white of the eye and a key factor in the development of shortsightedness.
Reduced oxygen in this tissue has been linked to eye elongation and worsening myopia.
Interestingly, the study also showed that kids who ate higher amounts of saturated fat - the kind you find in red meat, butter and processed foods - had a greater risk of developing myopia.
So, it’s not just what kids do that matters, but also what they eat.
What this means for families
It’s important to note this was an observational study, which means it can’t prove cause and effect. But it adds to a growing body of evidence suggesting that diet could be a key player in eye health, especially during childhood, when the eyes are still developing.
The good news? Omega-3s are safe, affordable and easy to weave into everyday meals.
Here are some simple ways to boost intake:
- Oily fish: salmon, sardines, mackerel and trout are among the best sources.
- Plant-based picks: chia seeds, flaxseeds, hemp seeds and walnuts all contain ALA, a type of omega-3.
- Supplements: for kids who don’t eat fish, omega-3 supplements (including vegan algae-based versions) are a handy alternative.
The bigger picture
Myopia isn’t just about needing glasses. High levels of myopia later in life can increase the risk of serious eye problems, including retinal detachment, glaucoma and macular degeneration. That’s why prevention and early intervention are so important.
Adding omega-3 to your child’s diet won’t replace regular eye checks or time outdoors, but it could become another simple, everyday strategy to help keep their vision clearer for longer.
Key takeaways
Think of omega-3s as fuel for growing eyes. Pair that with outdoor play, balanced screen time and routine optometry visits, and you’ve got a powerful recipe for protecting your child’s sight.
Because when it comes to kids’ vision, small changes today could mean a brighter, clearer tomorrow.
Want to find an optometrist near you? Use our Find an optometrist tool to book your child’s next eye exam today!
