Eat to Healthier Eyes: 5 Super Foods that Improves Kid's Eyesight

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It’s New Years’ time: a time of fresh starts and unbridled optimism for what 2019 holds. It is also a time of resolution setting: I will exercise more. I will get in shape. I will make better eating choices. I will ______ (fill in the blank).

Unfortunately, I for one am not big on resolutions, because in general, they don’t work for me. New year resolutions often are lofty goals which often start off strong than in a few weeks start to falter and in about a month time it becomes a distant memory.

Even though my wife and I will not be making any grandiose resolutions this year. However; for the sake of our little guy, we have decided that we want to make even better-eating choices going into 2019. Let’s set the record straight! We are by no means poor eaters, in fact, we often prepare quite balanced meals, but at the end of the day – one can always make better choices right? Who can say no to post-dinner dessert or ice cream? Or the occasional rich, decadent NY Cheesecake. Our one weakness is sweets and pastries – but most of you can understand, right? It’s just such a tough habit to break.

Eat Your Way to Healthier Eyesight

So back to eating healthy – what does that really mean for us in 2019? Well for me, I want us to make a conscious decision to eat more eye-healthy food. Why do you ask? At the end of last year, I had my requisite annual eye exam w/ my talented Ophthalmologist, Dr. Liva. Unfortunately for me, my results were quite disappointing. In the 13 years since I’ve gotten Lasik – I’ve had awesome 20/20 vision. Everything was crisp and clear. But last year, I noticed that I’ve started developing near-sightedness again.  He told me once people get into the 40’s it’s inevitable that one’s eyesight will start to go. While he didn’t suggest glasses for me just yet, he did mention that there are certain foods one can eat to help slow down the process.

According to the Age-Related Eye Disease study which was originally published in 2001 and later updated with more recent data in 2013 – found that certain nutrients like zinc, copper, vitamin C, E, omega-3, zeaxanthin, and lutein have been proven to help reduce the risk of age-related eye health.

Eating eye healthy food is not only great for me but also for my little guy and voila, that was the impetus for me to share this list with you.

Superfoods You Should Be Eating

Raw Bell Peppers

Bell peppers are awesome! They are a nutritional powerhouse and are super low in calories and great to eat raw. Among its peers, bell peppers give you the most vitamin C per calorie. Just 1 cup of this will provide you with your daily requirement of Vitamin C and A.  These vitamins are critical to your eye health as it helps keep the blood vessels in your eyes healthy. It's found in many vegetables and fruits, including bok choy, cauliflower, papayas, and strawberries. A warning though heat will break down vitamin C, so go raw when you can. A kid-friendly dip will make raw bell peppers a great after school snack.

Dark, Leafy Greens

When one hears dark leafy greens, what comes to mind? Of course the usual suspects: Kale, spinach, and collard greens all of these are super rich in both vitamin C and E. According to WebMD these veggies also have carotenoids and lutein and zeaxanthin. Before today, I didn’t know these vitamins existed. Apparently, these are plant-based vitamin A which can help by lowering one’s risk for eye diseases such as cataracts. I love spinach, but the missus and the little guy are not fond of kale and to be honest neither am I. But it’s perfect when we mix it in with some fruits and juice for an awesome green smoothie. With my mix, even Brandon will drink it. That’s a win for dad.

Fatty Fish

There are so many great health benefits to eating fish, ask any pescatarian. But one of the main reasons people who are looking to up their eye health game should eat fatty fish is the abundance of omega-3 fatty acid that fish provides. Omega 3 is beneficial because it helps minimizes dry-eye symptom. In today’s digital-focused world where digital eye strain is too common, omega-3 fatty acids help keep the eye lubricated and also help with minimizing risks of macular degeneration. In addition to helping improve your eye health – it is also known to help lower the risk of heart disease, depression, dementia, and arthritis. Who wouldn’t want that?


This is a no brainer, everyone knows about the incredible edible egg. We all knew it is a powerful source of protein. What I didn’t know was that egg yolk, much like the bell pepper, contains lutein and zeaxanthin which apparently gives egg yolk its yellow pigment. These carotenoids are concentrated in the macula of the retina and are the same vitamins that help protect your eyes from UV damage. So why not eat more eggs today and give your eyes better-fighting chance against UV rays.

Citrus Fruits

During the winter there is usually a shortage of great fruit options. But one thing we’re not short on is a good selection of citrus fruits. Oranges, grapefruits, lemon, and lime. THANK YOU Sunny Florida!!! Not only is it great to stock up on oranges and citruses for all the Vitamin C and its immunity-boosting powers, but apparently Vitamin C also contributes to healthy blood vessels in our eyes. Keep those vessels healthy will help combat cataracts. In addition to all these benefits it has tons of fiber and they pack a punch with the flavonoids which are critical to heart health. Juice it or eat it, it is a perfect,low-calorie snack.


Lutein, zeaxanthin

Broccoli, Brussels sprouts, collard greens, corn, eggs, kale, nectarines, oranges, papayas, romaine lettuce, spinach, squash

Omega-3 fatty acids

Flaxseed, flaxseed oil, halibut, salmon, sardines, tuna, walnuts

Vitamin A

Apricots, cantaloupe (raw), carrots, mangos, red peppers (raw), ricotta cheese (part-skim), spinach, sweet potatoes

Vitamin C

Broccoli, Brussels sprouts, grapefruit, kiwi, oranges, red peppers (raw), strawberries

Vitamin E

Almonds, broccoli, peanut butter, spinach, sunflower seeds, wheat germ


Chickpeas, oysters, pork chops, red meat, yogurt


Above is by no means an exhaustive list. Look at the other list of foods with eye-friendly vitamins. Beyond incorporating these in your child's diet today also be sure to take proper precautions by ensuring they wear quality sunglasses that can protect their peepers while out playing! By taking these steps you will ensure they can reap the benefits of healthy eyes in the days to come!

Check out our full collection of polarized sunglasses designed just for kids!