I booked Lexi’s first eye test today. So, I’ve left it later than I should have but I haven’t had reason to believe that there is any problem with her vision. It got me thinking about her diet and how eating well can have an impact on our children’s vision.
The term ‘superfood’ is a type of food that contains a high amount of nutrients. There is a long list of superfoods, with chia seeds and spinach usually coming to mind first for most people.
There is also a category of superfoods that can help boost your vision. These superfoods contain antioxidants, vitamin C, carotenoids, and omega-3 fatty acids, all of which are essential for good eye health.
Here are 10 of the best superfoods for healthy vision.
Carrots are what people usually think of first when they think of foods that improve vision. It’s not just an old-wives tale! Carrots are high in beta-carotene, which is an excellent source of vitamin A. Enough vitamin A in your system will ensure that your body is 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 (low potassium levels are linked with blurred vision).
You should make a habit of adding more greens to your diet. Spinach is another excellent source of vitamin A, which will protect your eyes from vision problems later on. It also contains lutein and zeaxanthin, two types of carotenoids. This also applies to other greens, like kale and collard greens.
3. Chia Seeds
Chia seeds are often found on superfoods lists, 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
Yes, chocolate is actually healthy! When you are craving something sweet, go for dark chocolate. Dark chocolate contains some powerful antioxidants that help increase the blood flow in the retain, particularly flavonols. Plus, who doesn’t love to eat chocolate? In my experience children get used to dark chocolate quickly and learn to enjoy it. Just make sure you pay attention to the amount you eat and don’t over-indulge.
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. With more omega-3 fatty acids, you are able to improve your vision and possibly might prevent blindness. If availability or price is a problem for you I suggest supplementing with omega-3 capsules. Solgar has one that kids love!
In terms of fruit, blueberries are among the top superfoods. Blueberries, contain powerful antioxidants, but also have incredible anti-inflammatory properties. This can help strengthen your eyes, improve the flow of blood to the backs of your eyes, and help prevent age-related eye conditions later in life.
Most children love avocado, so it shouldn’t be difficult to add them to your regular diet. Avocados are not only a superfood, but an important healthy fat. It can help improve your vision and help to protect your eyes from damage that might occur as you get older. There are important nutrients in avocados, including vitamin C, E, and B6.
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.
However, strawberries are listed as one of the "dirty dozen" with high pesticide residues that can’t be washed off. We’ve had great success growing our own.
Bell peppers give you the most vitamin C per calorie. That’s good for the blood vessels in your eyes, and science suggests it could lower your risk of getting cataracts. Brightly colored peppers also pack eye-friendly vitamins A and E.
Finally, one of Lexi’s favourite snacks (with a date wedged between two nuts)! Walnuts are considered a superfood thanks to the omega-3 fatty acids, antioxidants, vitamin E, and zinc contained in walnuts. There’s a reason they’re shaped like a brain! Walnuts are the top nut for brain health. They have a significantly high concentration of DHA, a type of Omega-3 fatty acid. Among other things, DHA has been shown to protect brain health in newborns and young children.
Other nuts that are also good for vision are pecans and almonds.
Other foods that are good for vision:
PineapplesCitrus fruitsSunflower seedsSweet potatoesEggsSquashBroccoli Brussel sprouts