This post is sponsored by OmniActive Health Technologies but all of the opinions within are those of The Everymom editorial board. We only partner with brands we genuinely love.
"We’ve all had moments of uncertainty about how much screen time is too much, whether it’s for our kids or for ourselves. With electronics becoming an integral part of our daily lives through phones, tablets, and TVs, it’s practically impossible to avoid them entirely—which is totally understandable. What we can all agree on is that screens, when used in moderation and with intention, can be valuable tools for learning and connection. So, it’s simply a matter of finding that balance and being mindful of how we can practice healthy habits while using our devices. But how do we navigate the potential side effects that come with this digital age, specifically from blue light exposure?
Blue light, naturally present in sunlight and emitted by digital displays, LED lights, and fluorescent bulbs, has become prevalent in our lives with daily device usage. Prolonged exposure can lead to digital eye strain, dry eyes, blurred vision, headaches, and disrupted sleep patterns likely by interfering with the body’s natural melatonin production. No one wants any of that, especially for our little ones who are still developing. So, we chatted with Dr. Tanya Altmann, a renowned pediatrician, about realistic ways to mitigate these effects without just cutting out electronics cold turkey.
Dr. Altman recommends that parents create balanced rules around screen time and their daily routines at home. When kids are on tablets or watching TV, try implementing a 20-20-20 rule—every 20 minutes take a 20-second break and look at something 20 feet away. She suggests turning off all devices at least an hour or two before bedtime and storing them outside your child’s room at night. Kiddos should also get an adequate amount of sleep, stay properly hydrated, and spend at least an hour outdoors or doing physical activity every day. But what we found most interesting is how a kid’s diet can play an important part, particularly a diet that includes eye-protective nutrients like Lutein and Zeaxanthin. Dr. Altmann said that consuming foods and supplements that contain Lutein and Zeaxanthin is an effective way to reduce the effects of blue light—and we’re breaking down exactly why.
What are Lutein and Zeaxanthin?
Lutein and Zeaxanthin are carotenoids, which are naturally occurring pigments found in many fruits and vegetables. We’ve all heard the classic “eat more carrots because they’re good for your eyes” line—well, this is where that comes from. And funny enough, carrots aren’t the only veggies that are beneficial to eyesight. It’s dark leafy greens such as kale that contain the most Lutein and Zeaxanthin. These two nutrients help maintain both eye health and cognitive function, and research has shown that they work effectively against blue light. While they can be consumed, Altmann explains that they’re also the only nutrients naturally concentrated in the macula, which is the part of the eye that plays a crucial role in maintaining strong visual performance, particularly in filtering out harmful blue light.
How do Lutein and Zeaxanthin help protect against blue light exposure from screens?
Altmann says to basically think of Lutein and Zeaxanthin as internal blue light blockers. They absorb excess blue light entering the eye, which prevents it from reaching and potentially damaging the sensitive retinal tissue. This filtering action supports visual performance (i.e., that eye strain and fatigue we all feel after staring at a screen for way too long) and protects against oxidative stress. The benefits of these two carotenoids go beyond eye health; they’re also proven to support brain health. Research has shown that Lutein and Zeaxanthin intake in children may help improve attention, focus, and memory, making them essential nutrients for the overall eye and brain development of our little ones.
How can we ensure our kids are getting enough of these nutrients?
Through supplementation
While a well-balanced diet is crucial for helping our littles get the proper amount of nutrients, we all know how hard it can be to convince our kids to put anything green and leafy into their mouths. According to the CDC, only 1 in 11 U.S. children eat the recommended servings of fruits and vegetables daily. So Dr. Altman recommends pediatricians and parents consider eye/brain health supplements specifically designed for children and look for vitamins/supplements that have Lutemax 2020 or Lutemax Kids listed as ingredients. These are clinically backed ingredients that are effective in providing nutrients. With the right amount of Lutein and Zeaxanthin through food and supplements, we can ensure our kids’ eyes and brains are properly supported—even in an age where screens reign supreme.
Country Life Vitamins
Formulated with Lutemax 2020 and clinically shown to minimize eye strain from prolonged use of e-devices and support shielding from blue-light.
Get $3 off with code EYESUPPORT3
Through diet
The good news? Lutein and Zeaxanthin are found in many common foods. Leafy greens like spinach and kale, eggs, and colorful fruits and vegetables such as corn, peppers, kiwi, and carrots are excellent, easy-to-cook or ready-to-eat raw sources. Encouraging your kids to eat a variety of these foods in their day-to-day meals can help easily increase their intake of Lutein and Zeaxanthin, especially if you take a fun “eating the rainbow” type of approach. Lutein, specifically, is found in baby formulas as well due to its importance in eye and brain development from the jump, so it can still make its way into their diet before solid foods are in the cards.
There are a few different ways to incorporate more eye-supporting nutrients into your and your family’s diet, like through delicious recipes using ingredients you probably already have in your pantry. To help increase the amount of eye-supporting nutrients in our kids’ diets, Registered Dietician Keri Glassman also provided us with easy recipes containing Lutein and Zeaxanthin.
Breakfast Recipes
Lunch Recipes
Dinner Recipes
- Stuffed Chicken Breast with Lemon-Artichoke Pesto
- White Bean Soup with Spicy Sausage
- Broiled Salmon with Spinach
ABOUT THE EXPERT
Dr. Tanya Altmann, Pediatrician
Dr. Altmann is a renowned pediatrician, author, and pediatric advisor for OmniActive Health Technologies’ Lutein For Every Age. Based in Calabasas, she focuses on pediatric illness and disease prevention including nutrition, healthy lifestyle habits, and overall child wellness.
ABOUT THE EXPERT
Keri Glassman, MS, RD
Keri Glassman is a Registered Dietitian, healthy cooking expert, and wellness thought-leader. She is the founder of Nutritious Life, a lifestyle and media company devoted to helping individuals discover and live their most nutritious and happiest lives and the Nutritious Life Studio, (NLS) which provides cutting-edge nutrition, coaching, and business education to passionate students around the globe.
*Lutemax 2020 and Lutemax Kids are trademarks of OmniActive Health Technologies.
This post is sponsored by OmniActive Health Technologies but all of the opinions within are those of The Everymom editorial board. We only partner with brands we genuinely love.