Turns out, the benefits of carrots for good eyesight ‘might be overstated’

For generations, parents have encouraged their children to eat carrots, touting the vegetable’s purported benefits for improving vision. The widespread belief that carrots are a superfood for the eyes has become so deeply ingrained in our cultural consciousness that it’s rarely questioned. 

However, according to author and content creator Krish Ashok, this is a myth. “Carrots are great for you, but they won’t give you night vision,” he captions his post. 

In his reel, he explains that this myth is a product of British World War II propaganda. “During the war, one of the most groundbreaking inventions that helped defeat Hitler was radar. It helped the allies see German bombing planes at night so they could shoot them down more efficiently. Obviously, the Germans were trying to find out how they were doing this. And to keep the invention a secret, the Ministry of Information launched a propaganda campaign that claimed that British pilots could see at night because they were eating a lot of carrots,” he details. 

 

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Dr Jagadish J Hiremath, public health intellectual, says, “Carrots have long been associated with good eyesight, but recent discussions suggest that their benefits might be overstated.”

Nutrients in carrots and their role in eyesight

Contrary to what Ashok says in the video, Dr Hiremath asserts, “Carrots are rich in beta-carotene, which the body converts into vitamin A, an essential nutrient for eye health. Vitamin A helps maintain the surface of the eye (cornea) and is also crucial for night vision.” 

According to the American Academy of Ophthalmology, he says, beta-carotene is vital for converting light into a signal that can be transmitted to the brain, thus supporting vision.

Studies challenging the notion

Recent studies challenge the long-held belief that carrots significantly improve eyesight, agrees Dr Hiremath. “A review published in JAMA Ophthalmology indicates that while vitamin A is crucial for eye health, excessive consumption beyond the required amount doesn’t enhance vision further. The review highlights that other factors and nutrients are also critical for maintaining eye health, and the impact of carrots alone may be minimal.”

Alternative dietary sources for eye health

While carrots are beneficial, Dr Hiremath recommends the consumption of these foods to support eye health as well:

Leafy Greens: Spinach and kale contain lutein and zeaxanthin, antioxidants that protect the eyes from harmful light.

Maintaining good eyesight involves more than just diet. (Source: Freepik)

Fish: Fatty fish like salmon provide omega-3 fatty acids, essential for retinal health.

Citrus Fruits: Oranges and lemons are high in vitamin C, which supports the health of blood vessels in the eyes.

Nuts and Seeds: Almonds and sunflower seeds are rich in vitamin E, protecting eyes from free radical damage.

Effective practices for maintaining good eyesight

Dr Hiremath says, “Maintaining good eyesight involves more than just diet.” Here are some effective practices based on current research, that he suggests everyone to follow:

Balanced Diet: A diet rich in fruits, vegetables, and healthy fats supports overall eye health.

Regular Eye Exams: Routine check-ups can detect eye-related issues early.

Protective Eyewear: Wearing sunglasses that block UV rays can prevent damage to your eyes.

Screen Breaks: Following the 20-20-20 rule (every 20 minutes, look at something 20 feet away for 20 seconds) can reduce eye strain from screens.

Adequate Sleep: Sufficient rest is essential for eye health.

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