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. These superfoods contain antioxidants, vitamin C, carotenoids, and omega-3 fatty acids, all of which are essential for good eye health.

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

This is probably one of the most common foods for vision, and what many people think about when they consider eating healthier to improve their eye health. Carrots contain a very high volume of beta-carotene, which is an excellent source of vitamin A.

With enough vitamin A in your system, you are able to protect the cells in your eyes, improve the health of your cornea, and might even prevent night blindness. They also contain other nutrients like potassium.

2. Spinach

Spinach is another excellent source of vitamin A, which helps protect eyes from vision problems later on. There is also lutein and zeaxanthin, more nutrients that are good for eye health. This also goes for other greens, like kale and collard greens.

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

Chia seeds are often found on most superfoods lists, and that is because of the important nutrients they contain. Chia seeds are high in antioxidants and can help get rid of free radicals in your body.

This will help to strengthen the cells in your eyes, including protecting the lens and retina. There are also some fatty acids in chia seeds, which as you know help not just your eye health, but your entire body.

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

As you know, omega-3 fatty acids are important for your vision and eye health. Salmon is one of the best sources of fatty acids and are easy to add to your different meals. Salmon burgers anyone?

6. Blueberries

In terms of fruit, blueberries are among the top superfoods to eat when you have vision problems.

With blueberries, you have a powerful antioxidant, but also a superfood with anti-inflammatory properties. This can help strengthen your eyes, improve the flow of blood to the backs of your eyes, and help with 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

Avocados are not only a superfood, but an important healthy fat. It can help improve your vision and help to protect damage to your eyes that might occur as you get older. There are important nutrients in avocados, including vitamin C, E, and B6.

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

8. Strawberries

Another fruit that is also a superfood for better vision is strawberries. These have vitamin C, a powerful antioxidant that promotes better eye health.

Not only does it help with vision issues and macular degeneration, but the nutrients are good for overall
health at the same time. Add strawberries to your cereal, make a fruit smoothie, or just eat them as a snack.

9. Peppers

Bell peppers are great to have in your diet if you are trying to improve your vision. Many types of peppers contain vitamin A and vitamin C, both of which have antioxidants for eye health and better eyesight.

They also have other nutrients, such as beta-carotene and vitamin B6. All types of peppers are good for you.

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 contained in walnuts. Other nuts that are also good for vision are pecans and almonds.

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