Khaberni - We have always heard since childhood the phrase: “Eat carrots, they strengthen sight!” However, it is not just a folk myth, but there is a scientific basis behind it.
Carrots contain beta-carotene, which the body converts into vitamin A that is essential for vision, especially in dim lighting. It helps the retina capture light and convert it into images that the brain interprets.
A study by the Blue Mountains Eye Study showed that individuals who get beta-carotene from carrots and dark leafy vegetables experience fewer problems with night vision, especially women.
Other research has found that supplements rich in vitamin A help improve night vision in those with a severe deficiency, especially in countries suffering from malnutrition.
Ophthalmologist Philip D. Kaiser explained that vitamin A, also known as retinol, is converted inside the eye into the compound 11-cis-retinal, which enables the retina to capture light and convert it into an image perceived by the brain.
He added that a deficiency in vitamin A negatively affects the ability to see in dim lighting, and dietary supplements help restore normal visual function in those with a deficiency of the vitamin.
Kaiser pointed out that the body does not produce vitamin A itself, but obtains it from food in two ways: the pre-formed vitamin in animal products, or carotenoids like beta-carotene in carrots, dark leafy vegetables, sweet potatoes, bell peppers, and cantaloupe. Healthy individuals who follow a balanced diet usually get their needed vitamin A from food, thanks to the body’s ability to store it in the liver and eyes and other organs and recycle it during the vision process.
Experts warn against excessive intake of pre-formed vitamin A from supplements or foods like liver, as it can cause liver damage and problems with fetal development, thus it is advised to use supplements under medical supervision, especially for pregnant women and nursing mothers.
While carrots remain part of a healthy diet that maintains eye health, they do not provide superhuman vision nor substitute for regular check-ups or medical care when vision problems occur.
