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Eye Facts

Best Nutrients for my Child's Eyes

by Keana Fat 25 Feb 2022
Best Nutrients for my Child's Eyes

As parents, we want the best for our children's health and well-being, and their eyesight is no exception. Just like the rest of their growing bodies, their developing eyes require proper nutrition to thrive. Luckily, there are a handful of essential vitamins and minerals that play a crucial role in maintaining healthy eyes. In this article, we'll explore these nutrients and suggest some delicious foods to incorporate into your child's diet to support their visual development.

Vitamin A

Vitamin A is essential for good vision as it helps to protect the surface of the eyes. It also contributes to night vision, an important aspect of our eyes' functionality. Encourage your little ones to enjoy these foods rich in vitamin A:

  • Carrots: These crunchy orange veggies are not only fun to munch on but are also packed with vitamin A. Slice them into sticks or grate them into salads for a healthy snack.
  • Sweet Potatoes: Baked, mashed, or even in the form of fries, sweet potatoes are a nutritious way to boost vitamin A intake.
  • Spinach: Sneak some spinach into your child's diet by adding it to smoothies, pasta dishes, or omelettes. This leafy green is an excellent source of not only vitamin A but also other essential nutrients.

Vitamin B

B vitamins play a crucial role in maintaining healthy eyes by supporting various functions related to vision. For instance, B6 can prevent or slow the development of some eye diseases such as macular degeneration. Vitamin B12, on the other hand, plays a role in the formation of red blood cells, which are essential for delivering oxygen to the eyes' tissues. Additionally, vitamin B2 (riboflavin) helps protect the eyes from oxidative stress and supports the health of the cornea. Here are some of our favourite sources of B vitamins:

  • Vegemite: Not only is this Aussie Classic delicious, it's a rich source of B vitamins! For extra nutritional goodness, opt for the salt reduced version which has added B6 and B12!
  • Meat, Poultry and Seafood: Are some of the best sources of B vitamins so add a protein to your child's dinner!

Vitamins C & E

The vitamins help support eye health by forming collagen, a power protein that provides structure to the eyes thus protecting it from damage by free radicals. They also aids in maintaining healthy blood vessels in the eyes. Let's look at some tasty sources of vitamin C & E:

  • Oranges: These citrus fruits are not only refreshing but also a fantastic source of vitamin C. Encourage your child to enjoy a juicy orange or prepare fresh orange juice for a nutritious boost.
  • Strawberries: Kids often love the sweet and tangy taste of strawberries. Add them to cereals, yogurt, or make a refreshing strawberry smoothie to provide a vitamin C punch.
  • Sunflower seeds: These tiny seeds are packed with vitamin E! You can sneak these into your kids diet by making your own muesli bars or bliss balls and mixing them. Check out our patch-time activities for inspo

Lutein and Zeaxanthin

These plays an important role in blocking the harmful, high-energy blue wavelengths of light. Think of this as a natural sunblock but for your child’s delicate eyes. Foods containing these essential nutrients include: 

  • Egg yolks: Whip up a batch of scrambled eggs for breakfast or pop a boiled egg in their lunch box for school
  • Red grapes: This juicy fruit is full of Lutein! Try freezing them for a healthy snack during summer. 


Zinc enables vitamin A to move from the liver to the retina, where it is turned into melanin. Melanin is a pigment that shields the eyes from the harmful effects of ultraviolet (UV) light. It also helps the body absorb vitamin A. Boost your child's zinc intake with these tasty options:

  • Pumpkin Seeds: These crunchy little seeds are not only delicious but also packed with zinc. They make a great on-the-go snack or can be added to trail mixes.
  • Lentils: Lentils are a versatile legume that can be used in soups, stews, or even as a side dish. They are a fantastic source of both zinc and protein.

Omega-3 fatty acids

Omega-3 fatty acids are vital for eye health, especially during the early stages of development. They contribute to the proper functioning of the retina by helping the formation of the cells in the eyes. Incorporate these omega-3-rich foods into your child's diet:

  • Fatty Fish: Salmon, mackerel, and trout are excellent sources of omega-3 fatty acids. Grilled, baked, or even in the form of fish tacos, these fish options can make mealtime exciting.
  • Chia Seeds: These tiny seeds are a powerhouse of omega-3 fatty acids. Sprinkle them over yogurt, blend them into smoothies, or use them as an egg substitute in baking recipes.


Improves the antioxidant enzymes in the eyes and encourages the development of flexible connective tissue for proper eye structure. You can sneak copper into your child's diet with:

  • Whole grain cereals: Look for low sugar options in your supermarket aisle or get creative during patch time and make your own!
  • Dark chocolate: We love dipping bananas or strawberries in melted chocolate and popping them in the freezer for a healthy dessert

Ensuring your child receives the right vitamins and minerals is crucial for the healthy development of their eyes. By incorporating foods rich in vitamin A, vitamin C, omega-3 fatty acids, and zinc, you can support their vision while introducing them to a variety of delicious and nutritious options. Remember, a balanced diet, along with regular eye check-ups, is the recipe for nurturing your child's visual well-being. So let's raise our spoons and forks to a brighter, healthier future for their eyes!

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