Night vision can be affected by various causes age, lack of nutrition, chronic diseases or prolonged contact with bright screens. Ignoring some eye care or some nutrients, Vitamin A may impair one’s low-light vision over long periods.
What Undermines Night Vision?
The decline of night vision occurs when the retina is either deprived of certain nutrients, particularly vitamin A or the rod cells of the retina are incapable of performing their normal functions.
The WHO maintains that vitamin A deficiency continues to be a high-priority public health problem in over half these countries in Southeast Asia and Africa. The surveys conducted in India have shown that the prevalence of night blindness in some districts among children under six could reach from 5 to 10 percent.
What Do Carrots Offer Micronutrient Profile?
Carrots contain β-carotene, a pigment that is converted into Vitamin A by the human body. They also contain fiber, potassium and antioxidants. This root vegetable enjoys a reputation as a chief agent of good eye health, courtesy of bright orange beta carotene.
One large carrot (72 grams) has 601 µg RAE (retinol activity equivalents) which is approximately 67% of the recommended daily intake for Vitamin A.
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Fat-Free and Low-calorie with Maximum Benefits
Carrots are healthy supplements to most diets, but their nutrient density contributes to many functions immune boosting, skin protection and certainly, eye health. A medium carrot would contribute about 25-41 kcal, very little fat (0.1-0.5g) and around 2-3g fiber per 100g.
What is Vitamin A & Vision?
Vitamin A is vital for developing rhodopsin a pigment found in the rod cells of the retina, that allows us to see in low light. The night blindness is the first symptom followed by severe eye damage including Bitot’s spots, drying of the cornea and risk of permanent vision loss.
WHO estimates that globally, 250,000 to 500,000 children go blind every year due to vitamin A deficiency.
What are other sources of Vitamin A besides Carrots?
Green leafy vegetables such as spinach and kale, dairy products, liver, eggs and fortified cereals also provide vitamin A in addition to carrots. They provide both preformed vitamin A (retinol) and provitamin A (beta-carotene) that are crucial to support good vision.
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What Carrots Can & Cannot Do for Night Vision?
The carrots help you only when you are deficient in Vitamin A to keep your vision clear. But they cannot restore your night vision to any extras beyond the normal. Taking excess quantities will not yield super sight but will make you prone to harmlessness after effect called carotenemia where your skin will start turning slightly orange.
Clinical Evidence Behind Carrots & Night Blindness
There is enough scientific proof that in those who are genuinely deficient, restoring Vitamin A can reverse night blindness. In well-nourished individuals, excess consumption of carrots does not have the capacity to increase night vision further. In India, night blindness in children reverses when vitamin
A levels in deficient children are restored. In those areas of India with a high prevalence of night blindness (~5-10 percent in children), considerable improvement occurs if vitamin A supplementation or dietary improvement is given.
Myth Vs. Reality: Do Carrots Enhance Night Vision
Carrots supposedly enhanced night vision in British WWII propaganda. Pilots were said to consume carrots to improve night targeting. Partially true mostly exaggerated and Carrots are beneficial, just not a miracle.
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