Carrots contain a large amount of beta-carotene, which is converted into vitamin A by the body. Vitamin A is essential for eye health and can help improve vision, particularly by promoting night vision.
Carrots mainly contain beta-carotene, a natural pigment that gives them their bright orange color. This pigment belongs to the carotenoid family, recognized for their top-notch antioxidant properties. The cool thing about beta-carotene is that once it's in our body, it can be converted into vitamin A. This vitamin plays a key role in good vision, especially in low light or at night. Carrots also provide a bunch of other nice nutrients: vitamins like vitamin K and vitamin C, as well as minerals such as potassium. In short, when it comes to vision, it’s mainly beta-carotene and vitamin A that deserve our attention.
Carrots contain a lot of beta-carotene, which gives them their orange color. As soon as we eat them, our body transforms this beta-carotene into vitamin A once digested. This vitamin A is essential for producing rhodopsin, a pigment found in the retina that helps us see properly, especially when the light decreases (like when it starts to get dark or in a poorly lit room). A deficiency in vitamin A can therefore lead to difficulties in adapting to dim light (which is sometimes referred to as "night blindness"). Regularly eating carrots provides our eyes with the necessary dose of vitamin A to maintain good vision quality.
Carrots contain antioxidants such as lutein and zeaxanthin, known to protect our eyes from damage caused by free radicals (unstable molecules that attack cells). These antioxidants settle in the retina, specifically in the macula, a sensitive area responsible for our fine and precise vision. They help filter out harmful blue light, thereby protecting light-sensitive cells while limiting premature aging of the eye. Their protective effect notably helps reduce the risk of age-related eye diseases such as AMD (Age-Related Macular Degeneration) or the formation of cataracts. These compounds thus contribute to preserving our visual capital over time.
Several scientific studies have clearly shown the importance of beta-carotene found in carrots for vision. For example, one study revealed that a diet containing sufficient vitamin A, primarily derived from beta-carotene, can reduce the risks of developing eye disorders such as night blindness. Other research indicates that regularly eating carrots and other vegetables rich in beta-carotene may help prevent age-related macular degeneration (AMD), the leading cause of vision loss in older adults. However, be careful not to overdo it: while beneficial, munching on carrots all day won't give you superhuman vision.
Eating a portion of about 100 grams of carrots per day is enough to benefit from their positive effects on the eyes. Raw or cooked, it doesn't matter, but varying it a bit is better for absorbing all the nutrients. There's no need to overdo it by eating them at every meal: a regular intake — around 3 to 4 times a week — is already perfect for a good supply of beta-carotene and antioxidants. Be careful not to overindulge, as it can slightly color your skin orange, but don't worry, there's no real danger to your health!
According to the World Health Organization, approximately 250 million individuals suffer from vitamin A deficiency, a major cause of preventable blindness in children. Carrots can help prevent this deficiency in affected populations.
By lightly cooking the carrots and adding a fat such as olive oil or butter, you enhance the absorption of beta-carotene by your body, thereby increasing their benefits for vision.
Carrots are not the only foods rich in beta-carotene: spinach, sweet potatoes, and squash also contain large amounts and contribute to eye health.
The popular belief that carrots improve night vision was spread during World War II: the British used it as propaganda to conceal their use of radar, claiming that pilots had better eyesight due to their high consumption of carrots.
Sure! Here’s the translation: "Yes, certain foods such as spinach, kale, sweet potatoes, fatty fish rich in omega-3 (salmon, sardines), and eggs are also known for their beneficial effects on eye health."
A very high consumption of carrots can lead to carotenemia, an accumulation of beta-carotene in the body that causes a temporary yellowish discoloration of the skin. However, this benign effect disappears when consumption decreases.
Carrots contain antioxidants that protect the eyes against oxidative stress, a recognized risk factor in the development of eye disorders such as age-related macular degeneration (AMD). However, a balanced and varied overall diet remains essential for effectively preventing these conditions.
Carrots are beneficial in both forms. Raw, they retain all their vitamin C, while cooking releases more beta-carotene, making it easier to absorb. Alternating between the two allows for optimal benefits.
Carrots contribute to maintaining good vision rather than providing a quick fix for existing visual problems. Regular and sustained consumption can promote better long-term eye health, but it will not bring about immediate dramatic improvements.
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