Best Nutrients for my Child's Eyes

It’s true that a healthy lifestyle for your child can significantly reduce the risk of eye health problems and with all the healthy food groups that we know, there are specific vitamins and minerals that can help improve your child’s health specifically, their eye health. 


A well-balanced diet should include a mix of proteins, fruits, vegetables, and dairy products. Although we know that most kids find it hard to eat such foods, try to incorporate a rainbow of foods to make them more appetizing for their eyes. You should also limit their consumption of processed foods and foods that are high in sugar.


Do you think your kid is eating the right food for their eyes? If you are not sure, then read on to know what is best for your child’s eyesight.

  • Vitamins C & E

Helps support eye health by forming collagen, a power protein that provides structure to the eyes thus protecting it from damage by free radicals- harmful molecules.

A photo with showing foods rich in Vitamin C with text saying: supports aye health by forming collagen, a power protein that provides structure to the eyes. 

Citrus fruits are rich in vitamin C like lemons, oranges, grapefruits as well as bell peppers, broccoli and kale. On the other hand, eating nuts, seeds, salmon, avocado, and green leafy vegetables are good sources of vitamin E.

A photo showing foods that are rich in Vitamin E with text saying: Vitamin E protects the eye cells from damage.
  • Lutein and Zeaxanthin

This 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 are spinach, egg yolks, sweet corn, red grapes, kale, parsley, pistachios, green peas.

  • Zinc

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.

Meat is a great source of zinc namely beef, chicken breast, pork loin as well as pumpkin seeds and peanuts.

  • Omega-3 fatty acids

This aids in proper visual development and retinal function. Besides helping the formation of the cells in the eyes, omega-3 fats also have anti-inflammatory properties.

Omega-3 fatty acids are abundant in several fish like tuna, salmon, sardines, mackerel. Nuts are also rich in this nutrient like walnuts and cashews.

  • Copper

Improves the antioxidant enzymes in the eyes and encourages the development of flexible connective tissue for proper eye structure.

Whole grain cereals, legumes, shitake mushrooms, and all-time favorite dark chocolate are rich in copper. 



That being said, make sure that your child is eating the right amount of nutrients and make it a fun way to make them understand how important it is to eat healthy foods not just for their eyes but for the rest of their body. Their future self will thank you for that.


If you found this information helpful, please share it with another Mum, Dad, Friend, or Primary school Teacher who you think this could be useful for. 


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