How much carrots to eat to improve vision - benefit or harm?

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Kira Stoletova

An important factor that helps maintain vision or improve its sharpness is nutrition. Eating some foods directly affects your health. So, there is a myth that carrots are good for vision. And it’s true, it’s full of vitamins and beneficial minerals.

Benefits of carrots for vision

Chemical composition and nutritional characteristics of carrots

Heat treatment changes the properties and composition of carrots. The table presents nutritional indicators and chemical composition of raw and thermally processed vegetables .

The increase in the amount of active carotenes during heat treatment of carrots is associated with the transition of indigestible forms of carotene-like substances into digestible carotenoids as a result of hydrolysis. However, during heat treatment, the amount of other vitamins, biologically active substances and mineral nutrients decreases. Therefore, the method of preparing the root vegetable directly affects the properties of this vegetable and the benefits for vision.

Biologically active substances of carrots for improving vision

Carrots are really good for vision . The main biological components that help maintain the health of the visual system:

• beta-carotene (provitamin A);
• lutein;
• zeaxanthin;
• lycopene;
• magnesium;
• calcium;
• potassium.

Let's take a closer look at the mechanism of action of each component of the orange root vegetable.

Beta-carotene and vitamin A

Beta-carotene prevents the accumulation of free radicals that destroy body cells and exhibits antioxidant properties . Under the action of enzymes in the body, one molecule of beta-carotene is split into two molecules of retinol (vitamin A). This is the main vitamin in carrots for maintaining vision.

Retinol does not directly affect the visual system and is not able to cure or prevent farsightedness and myopia . Its function is to synthesize the pigment rhodopsin, which detects weak light in the retinal receptors called rods. Therefore, eating carrots primarily helps improve twilight vision.

Vitamin A stimulates the mucous glands in the corners of the eyes , the secretion of which protects the visual apparatus from drying out and damage. Retinol is a regeneration stimulator that helps restore the body, including the visual system, after infections and injuries.

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Lutein and zeaxanthin

Lutein and zeaxanthin are chemically similar substances that perform the same function in the body . These compounds accumulate in the retina, choroid, iris and lens of the eye. They improve accommodation by reducing the influence of chromatic aberration (deviation in the direction of passing light rays) when a beam of light passes through the lens, thereby increasing visual acuity.

Another function of lutein and zeaxanthin is antioxidant . The largest amount of these substances accumulates in the macula of the retina. They prevent cancerous degeneration of cells in this area of ​​the visual apparatus and are effective in preventing eye cancer.

Lycopene

Lycopene is a strong antioxidant . In old age, one of the causes of visual impairment is macular degeneration of the retina, caused by an excess of oxidizing radicals.

Due to its antioxidant and anti-inflammatory properties, lycopene is useful for preventing cataracts and preventing degenerative processes in the pigment epithelium that cause macular degeneration.

Minerals

Calcium is necessary to strengthen the framework of the sclera of the eyes : with its deficiency, especially in adolescence, there is a sharp deterioration in vision.
Magnesium regulates the relaxation and tension of vascular smooth muscles and muscles of accommodation. With its deficiency, intraocular pressure increases, visual acuity decreases, and overwork of the eye muscles is observed. Potassium removes excess fluid from the body, therefore it is useful for the prevention of glaucoma.

Other foods that are good for the eyes

Antioxidants and vitamins can help protect your eyes and prevent many eye diseases, including cataracts and macular degeneration. But eating foods rich in eye-healthy substances will not protect your eyes from problems such as nearsightedness or farsightedness.

In addition to carrots, there are other foods that can help improve eye health. Here is a small list of such products.

Fish

Types of fish such as salmon, tuna, sardines and mackerel are excellent sources of Omega-3 fatty acids, which can prevent conditions such as dry eyes, macular degeneration and cataracts. They promote eye health and function.

Green leafy vegetables

Plant pigments such as lutein and zeaxanthin are found in large quantities in green leafy vegetables such as spinach, kale and collard greens. These plant pigments are also found in our macular pigment and serve as protection for the retina. Therefore, a diet rich in these types of vegetables will promote good eye health.

Eggs

Some of the nutrients in eggs are vitamin A and lutein. Both of these substances are known to protect the eyes from dry eyes and blindness conditions.

Whole grains

Replace refined carbohydrates with healthy whole grains such as buckwheat, amaranth, brown rice, whole oats and whole wheat. They are rich in vitamin E, zinc and niacin, which improve overall eye health.

Nuts

Nuts such as pistachios, walnuts, almonds and others are significantly enriched with Omega-3 fatty acids and vitamin E, which help maintain vision.

Legumes

Bioflavonoids and zinc are found in good quantities in legumes such as beans, black beans and lentils. Both of these nutrients can improve eye health by protecting the retina and reducing the risk of cataracts and macular degeneration.

Citrus fruits and berries

Citrus fruits such as oranges, grapefruits and lemons, as well as berries such as blackcurrants and strawberries, are rich sources of vitamin C and anthocyanins. They are beneficial for eye health by reducing the risk of macular degeneration, retinal inflammation, and the development of cataracts.

Fish oil, flaxseed oil and blackcurrant oil

These supplements contain Omega-3 fatty acids that provide complete eye care.

Sunflower seeds

Sunflower seeds are also good for the eyes as they are rich in zinc and vitamin E.

Red meat

Beef, lamb and pork contain zinc, which helps the body better absorb vitamin A. Therefore, eating lean meats in moderation improves and protects eye health.

Blueberry

It has been proven that blueberries are the healthiest berries for vision. To reap maximum benefits, you should consume at least ten glasses of blueberries during the blueberry season. You can also make raw blueberry jam, which well preserves the unique properties of the berry. To do this, you need to take sugar and blueberries in one to one proportions.

Parsley

Parsley also has great benefits for the eyes. It is effective for:

1. eye disease;
2. ulceration of the cornea;
3. optic nerve diseases;
4. cataracts;
5. conjunctivitis.

Parsley also helps improve vision and strengthen the blood vessels, capillaries and arteries of the eyes. Parsley juice is used for treatment. It can be added to vegetable juices or drunk separately, diluted with water. One tablespoon is enough for one dose .

Beet

Beetroot is another effective remedy that is used to improve the health of the entire body, as well as improve vision and “refresh” the eyes.

Pumpkin

Pumpkin is beneficial for eye health as it contains a lot of beta-carotene. It can be added to salads, purees, soups and other dishes.

Apricots

Apricots have a positive effect on the blood vessels of the eyes . To benefit the eyes, they can be consumed in any form:

• Fresh fruits.
• Dried.
• Juice.

Carrots are considered a healthy root vegetable with many beneficial properties. Its juice is used for treatment, and medicines are made from the seeds that help dilate coronary vessels. However, it is always worth remembering that all products have contraindications, as well as daily consumption rates. Otherwise, instead of benefit, you can cause harm to the body.

How to eat carrots to improve vision

The recommended daily intake of carrots to maintain eye health is 50-150 g . To improve twilight vision, boiled root vegetables are used, as they contain the largest amount of carotene. To prevent glaucoma and cataracts, maintain visual acuity and prevent the development of eye cancer, carrots are consumed raw.

Carrot juice is good for the eyes . For preventive purposes, take up to 750 ml of freshly squeezed juice daily on an empty stomach. To feel the results from taking carrot juice, the course must last at least 30 days.

Attention! Daily consumption of foods containing carotene, including carrots and dishes based on this root vegetable, can lead to an orange coloration of the skin due to the accumulation of pigment in the epidermis layer. This side effect is a sign of vitamin A hypervitaminosis, in which case you should stop eating carrots.

Carotenoids, lutein, zeaxanthin and lycopene are fat-soluble compounds . To improve the absorption of these substances by the body, carrots are taken with butter or sour cream, that is, with foods containing fats.

To maintain immunity and improve the condition of the retina, use carrot tops . The main biologically active components of the tops:

• vitamin C;
• B vitamins;
• vitamin D;
• vitamin E;
• vitamin K;
• iron and magnesium.

To remove bitterness, but not reduce the amount of beneficial nutrients, the tops are kept in boiling water for no longer than 15 minutes. For preventive purposes, chopped tops are added to dishes as a seasoning.

Carrot recipes to maintain eye health and improve vision

To make the eye healing process more comfortable, use a few simple and healthy recipes.

Carrot breakfast

This recipe doesn't take much time or effort. This delicacy is familiar to many from childhood; it was loved to be prepared for children in preschool and school institutions of the Soviet Union. A carrot breakfast will help preserve not only your eyesight, but also your figure, and is also suitable for lovers of vegetarian cuisine.

Ingredients for 4 servings:

• fresh carrots – 200 g;
• apples – 200 g;
• vegetable oil – 2 tbsp. l.;
• sugar or syrup - to taste;
• cinnamon, nutmeg - to taste.

Peel the apples and carrots, remove the apple seeds, and grate the ingredients on a fine grater. Add butter, sugar and spices, mix.

Salad "Brush"

In addition to the visual apparatus, this dish improves the functioning of the cardiovascular and digestive systems.
Ingredients for 3 servings :

• raw carrots – 100 g;
• raw beets – 100 g;
• fresh white cabbage – 100 g;
• vegetable oil or sour cream - 1 tbsp. l.;
• salt and spices - to taste.

Peel carrots and beets. Vegetables are grated on a coarse grater, seasoned with butter or sour cream, salt and spices are added as desired and mixed.

Useful properties of carrots

The aromatic, nutritious and juicy vegetable crop is low in calories. Carrots are enriched with:

• a large amount of dietary fiber;
• vitamins A, K, C, PP, E;
• sodium;
• potassium;
• manganese

The orange vegetable contains biologically active components and proteins. Has a low amount of fat and cholesterol. 1 carrot per day provides half the daily value of nutrients.

The culture also consists of dietary fiber, which has a positive effect on the body. Thus, pectin reduces blood sugar and cholesterol levels and slows down the absorption of starch in the body. Thanks to pectin, the vegetable has a low glycemic index. Carrots are suitable for diabetics and people with high blood sugar levels.

Fiber in the plant contains cellulose, lignin and hemicellulose. Insoluble fiber reduces the risk of diarrhea and constipation. The culture also consists of plant compounds - phytonutrients. There are only 6 of them in carrots:

• Lutein. Positively affects eye health. Contained in both orange and yellow fruits.
• Beta carotene. Good for the skin and improves food processes in the stomach. Included in many medications.
• Alpha carotene. An antioxidant that protects body cells from damage.
• Lycopene. Contained in fruits of red and burgundy shades. Positively affects blood vessels and the heart. Reduces the risk of cancer.
• Polyacetylenes. Improve blood condition and reduce the possibility of cancer cell development. They are used to prevent leukemia.
• Anthocyanins. Increases immunity, prevents the development of infections. They have antiviral properties.

Most of the components of carrots have anti-inflammatory and antibacterial effects.

The benefits and harms of carrots

Carrots are good not only for the eyes, but also for the full functioning of other body systems.

Useful properties of carrots:

1. The low carbohydrate content makes it possible to include orange root vegetables in the diet of patients with diabetes.
2. Regular consumption of carrots reduces cholesterol levels and the risk of stroke and vascular pathologies.
3. Root vegetables and carrot tops are recommended for use for hypertension.
4. High antioxidant content reduces the risk of cancer.
5. Carrot juice has a choleretic and weak diuretic effect, and has a beneficial effect on the functions of the kidneys and liver.
6. Vitamin A, produced in the body from carotene, stimulates tissue regeneration and has a wound-healing and rejuvenating effect.
7. Low calorie and dietary fiber content helps with bowel cleansing and weight loss.

Carrots can be harmful if consumed in excess of 300 g per day. If the consumption rate is exceeded, symptoms of vitamin A hypervitaminosis occur :

• constant headache;
• aches in the joints of the limbs;
• dryness and flaking of the skin;
• brittle nails and hair, hair loss;
• increased body temperature;
• yellowness of the skin on the palms;
• the appearance of hematomas on the skin due to minor injuries;
• dryness of the mucous membranes of the eyes, pain in the eyes, burning sensation.

If a number of such symptoms appear, you should exclude dishes with carrots from your diet and seek medical help.