‘Eat your carrots – they’ll help you to see in the dark,’ parents have urged their children for generations. And it’s no old wives’ tale; carrots are the one of the highest vegetable sources of vitamin A and its precursors alpha-carotene and beta-carotene, all potent antioxidants which are essential for good vision. Both alpha- and beta-carotene are converted to vitamin A in the liver, and the retina can then convert vitamin A into ‘visual purple’, or rhodopsin, which enables us to see in the dark.

Vitamin A’s powerful antioxidant capabilities also enable it to neutralise free radicals that could otherwise damage the lens or the blood supply to the eye.

Two large studies have linked diets high in vitamin A with better eye health. In an eight-year study of over 50,000 nurses, researchers found that those with the highest intakes of vitamin A cut their risk of developing cataracts by almost 40%1 – and just two small carrots (weighing 100g in total) can provide 602mcg, which is 86% of a man’s and 100% of a woman’s daily vitamin A requirements. Another large study indicated that eating three or more daily servings of fresh fruit and vegetables, such as carrots, can also reduce the risk of age-related macular degeneration by 36%, compared to those who consume less than 1.5 fruit servings per day.

 

Studies also suggest that a diet rich in high-carotenoid foods such as carrots is associated with a reduced risk of heart disease.  Research has also shown that low blood levels of beta-carotene increase the risk of cancer of the breast, lung, stomach, prostate, colon, ovary, and cervix.

 

Alpha- and beta-carotenes from carrots have also been shown to enhance immune function, and as carrots are also rich in vitamin C which plays an important role in wound healing and immunity eating a carrot a day could certainly help keep the doctor away.

This entry was posted on Sunday, June 1st, 2008 at 1:10 am and is filed under Ingredient Spotlights. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.