Khaberni - The saying "carrots improve vision" is well-known, and this idea is based on the richness of carrots in beta-carotene, a nutrient that the body converts into vitamin A, but how effective is this vitamin on vision? And how does this vitamin work?
Excessive intake of ready-to-use vitamin A, whether from dietary supplements or foods like liver, can be harmful.
Dr. Philip D. Kaiser, Professor of Ophthalmology at the University of California, says: "Vitamin A, also known as retinol, is a fat-soluble vitamin essential for human vision. It converts inside the eye into a derivative called 11-cis-retinal, which is the molecule that allows the retina to perceive light that we consciously recognize as an image."
Dim lighting and supplements
According to "Free Will Health", if a person is deficient in vitamin A, their vision will be affected, especially their ability to see in dim light.
In this case, taking vitamin A supplements may help restore normal vision function.
The human body cannot manufacture vitamin A on its own, but obtains it from food in two forms:
1. Ready-to-use vitamin A, naturally present in animal foods or fortified in certain foods such as milk and cereals.
2. Molecules that are precursors to vitamin A, known as primary vitamin A carotenoids, such as beta-carotene.
Alongside carrots, which are rich in beta-carotene, other sources include sweet potatoes, bell peppers, cantaloupe, and dark leafy greens.
Both ready-to-use vitamin A and primary vitamin A carotenoids are used in dietary supplements.
Who needs vitamin A supplements?
Healthy individuals who follow a balanced diet can get enough vitamin A from food and do not need supplements.
However, vitamin A is very essential for fetal growth and for newborns, so pregnant and breastfeeding women need to ensure they get enough of it.
Excessive intake of ready-to-use vitamin A, whether from dietary supplements or foods like liver, can be harmful and may damage the liver.
However, there is usually no need to worry about overconsumption of vitamin A from plant sources, such as foods rich in carotenoids. The intestines have mechanisms to limit the body's absorption of these plant forms when you already have enough vitamin A.
How can I protect my vision?
There are molecules associated with beta-carotene known as "macular pigments" that help protect the retina from harmful blue light and oxidative stress.
These compounds, called lutein and zeaxanthin, are found in foods such as mango, egg yolk, corn, and green leafy vegetables.
It is believed that getting enough of these compounds helps prevent some retinal diseases, such as age-related macular degeneration
