Skip to Content

Foods That Will Boost Your Child´s Vision

Foods That Will Boost Your Child´s Vision

Hold your hand up if you´ve told your child that eating carrots will help them see in the dark and improve their vision! Well, it´s not just carrots that improve vision, so if your child rejects carrots rest assured you can help their eyesight with one of these vision boosting foods!

There is a category of superfoods that can help boost vision. The following list of foods are considered superfoods because they contain omega-3 fatty acids, Vitamin C, antioxidants, and carotenoids, all of which are vital for healthy eyes!

Even the pickiest eaters will love some of these foods, and it´s also helpful because a lot of them you can ¨hide¨in other foods they do enjoy!

(This page may contain affiliate links you can read the full disclosure here)

Here are 10 of the absolute best superfoods for healthy vision.

1. Carrots

The sentence “Eat your carrots, they will make you see in the dark” has probably been heard by most people during their childhood and for good reason! Carrots contain a very high volume of beta-carotene, which is an excellent source of vitamin A, as well as other nutrients like potassium.

Vitamin A helps to keep the outer layer of your eye (the cornea) healthy by protecting the cells in your eyes.

And as for the seeing in the dark part, they may be some truth to it! Eating carrots may actually prevent night blindness (nyctalopia), a condition that makes it difficult to see in the night or in poor lighting.

2. Spinach

Spinach is another excellent source of vitamin A, which helps protect eyes from vision problems later on.

Spinach also contains lutein and zeaxanthin, two nutrients that are vital for healthy eyes. But it’s not just spinach that contains these nutrients, other greens, like collard greens and kale have them too!

If your toddler doesn´t like spinach, try blending some spinach into a smoothie, I make my son a berry smoothie in my NutriBullet, which saves so much time, is easy to clean, and can crush even the smallest chia seeds to smithereens. Oh and this smoothie also has 3 vision boosting foods in it!

Here´s the recipe (not exact measurements as I just eyeball it) 

1  small to medium banana

A small handful spinach (I don´t add loads because It will make it a browny green color and he likes it a vibrant reddish-purply color… picky eaters for ya!)

1 tsp chia seeds (another vision boosting food)

a cup of mixed frozen berries (even more vision boosting foods)

a cup or more of almond milk, it can get quite thick so adjust milk to desired consistency.

Blend for 30 seconds or until completely smooth, twist off the blade, pop in a funky reusable straw, serve, and then watch and smile like a Cheshire cat as your child guzzles all those health-boosting, vision-enhancing foods.



3. Chia Seeds

When looking at lists of superfoods online or in magazines, Chia seeds will almost always be on the list. This is because those tiny little seeds are bursting with antioxidants that help to eliminate free radicals in our bodies.

The nutrients and fatty acids found in Chia seeds help to protect the lens and retina of the eye.


4. Dark Chocolate

Dark chocolate contains some powerful antioxidants that help increase the blood flow in the retain, particularly with flavonols. Plus, which child doesn´t love to eat chocolate? Just make sure you pay attention to the amount you serve.

5. Salmon

Salmon is packed with omega-3 fatty acids that are vital for a healthy body and healthy eyes. If your child is picky with fish, try serving salmon burgers or salmon fish sticks.

6. Blueberries

Blueberries are another fruit bursting with antioxidants and they also contain anti-inflammatory properties.

Eating blueberries can improve the blood flow to your eyes and help strengthen them. They have also been found to help prevent age-related eye conditions.

Blueberries can be eaten alone, in smoothies, in pancakes or waffles, or into a bowl of oats. The possibilities are endless.

7. Avocados

Kids love eating avocados due to their creamy texture and are a firm favorite among many babies and toddlers!

This superfood is packed with healthy fats, vitamin C, E and B6 and other vital nutrients all essential for keeping eyes strong and healthy.

Spread avocados on toast for a simple toddler meal, or serve up some guacamole and chips.

8. Strawberries

Strawberries also have high levels of vitamin C, and antioxidants making them another vision boosting food! The nutrients found in strawberries can help with vision issues as well as age-related eye conditions.

It’s easy to add strawberries to almost anything! In smoothies, on cereal, in salads or even just as a snack.

9. Peppers

Bell peppers might not be the first thing that comes to mind when you think of vision boosting foods, but they contain vitamins A and C, both of which improve eye health and eyesight.

If your child doesn´t like eating peppers, try making red pepper hummus, or adding them into pasta sauce and blending.

10. Walnuts

Walnuts are considered a superfood thanks to the omega-3 fatty acids, antioxidants, vitamin E, and zinc they contain. Almonds and pecans are also other good sources of these nutrients.

Providing your child doesn´t have a nut allergy, its easy to grind up nuts and put them into homemade muffins or oat bars.


So there you have it, 10 vision boosting foods even the pickiest toddler will eat! 🙂

Foods that will boost your child´s vision - kids and parenting tips

Boost Your Toddlers Vision With These Vision Boosting Foods, Kids and parenting tips you need to know

5 Simple Things To Consider Before Potty Training Your Toddler
← Previous
6 Real Benefits Of Drinking Lemon Water
Next →

This site uses Akismet to reduce spam. Learn how your comment data is processed.