Carrots indeed protect your eyesight. They’re rich in powerful carotenoids, such as beta-carotene, lutein and zeaxanthin.
How the myth of carrots began?
The myth of the extraordinary properties of carrots began in England, during World War II.
First of all, England had a shortage of food. Contrary, they had great amounts of carrots. So, the English government propagandized that carrots had unique properties. Carrots were supposed to greatly improve the eyesight. Especially in the night.
Also people was told, that carrots were the reason, that pilots could see enemy airplanes during at the night.
So, this lie protected another secret of the Royal Air Force. The radar. British airplanes had a new type of radar onboard. Therefore, could detect German airplanes.
Do carrots help your eyesight?
Carrots can protect your eyesight. But they don’t have extraordinary properties.
Firstly, carrots are particularly rich in vitamin A. They have 16706 IU of vitamin A (10).
Also, carrots are high in antioxidants. They are rich in the most known antioxidants beta-carotene, lutein, and zeaxanthin.
Moreover, they are especially rich in beta-carotene. It’s the 3d-richest food in beta-carotene. See the whole list here.
The most common food rich in beta-carotene is sweet potatoes.
Furthermore, carrots are good for weight loss, due to their superior antioxidant content!
How do nutrients in carrots protect your eyes?
Carotenoids in carrots can help to prevent eye damage caused by free radicals. So, we have to eat a wide variety of foods rich in antioxidants. Carotenoids are among the most powerful antioxidants.
Carrots contain 256 mcg of lutein and zeaxanthin. Lutein and zeaxanthin are the only carotenoids found in the lens of the eyes. Also, they are found in the retina of the eye.
We should consume vitamin C, vitamin E, zinc, beta-carotene, lutein and zeaxanthin for healthy eyesight.
Carrots provide mainly beta-carotene, lutein and zeaxanthin. Beta-carotene is transformed in the body to vitamin A.
Why aren’t carrots enough for good eyesight?
Carrots aren’t a good source of vitamin C. They contain only 7% DV (Daily Value). As vitamin C is necessary for good eyesight, we need to consume other foods rich in vitamin C. See a list of foods high in vitamin C, here.
Furthermore, there are so many foods rich in vitamin C. There is no need to take vitamin C supplements.
Also, carrots aren’t a good source of zinc, or vitamin E.
A cup of chopped carrots provides only:
- 0.3 mg of zinc, 3% DV.
- 0.8 mg of vitamin E, 5% DV.
What diet can protect our vision?
We need a diet rich in vitamin C, vitamin E, zinc, beta-carotene (a form of vitamin A), lutein, and zeaxanthin.
Most of these nutrients are present only in plants. Animal products can provide only vitamin A and zinc.
Moreover, we can get more than enough zinc from food.
Last, but not least, consider consuming moringa powder for your eye health. Moringa powder is one of the best food supplements for your eyesight. It’s rich in beta-carotene, lutein, zeaxanthin, vitamin E, and vitamin C. Certainly, moringa powder is a true superfood. A teaspoon daily is enough. You can buy moringa powder on Amazon.