Carrots

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CARROTS

Slicing the carrot reveals its radiating lines out from the center that look like the pupil and iris of the human eye. Carrots get their orange color from a plant chemical known as betacarotene, which reduces the risk of developing cataracts. The chemical also protects sight problems that develop over the age of sixty-five.

Could eating carrots morning, noon and night give you extraordinary powers to see like an owl on the darkest nights? Or give you x-ray vision like a superhero? Umm, no. But, carrots do have nutritional benefits for your eyes. Take a look.

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Vitamin C forms collagen, a protein that provides structure to your eyes.

Observational studies suggest that this vitamin may protect against cataracts and help prevent the progression of AMD.

Vitamin E is a potent antioxidant that exists in different forms. Vitamin E’s main role in the body appears to be neutralizing oxidation. For that reason, researchers think it plays an important role in protecting certain parts of the eye, which is particularly susceptible to oxidative damage, meaning it helps to slow down processes that damage cells. (Cataracts and Macular degeneration)

LUTEIN

• benefit eye health • protect against age-related degenerative eye diseases

Lutein for aging eyes

Lutein, (LOO-teen) in nature, appears to absorb excess light energy to prevent damage to plants from too much sunlight. This same process happens, especially blocking blue light in the macula from reaching the underlying structures in the retina, reducing the risk of light-induced oxidative damage 14

that could lead to macular degeneration (AMD). yellowish color. In fact, the macula also is called the “macula

lutea” (from the Latin macula, meaning “spot,” and lutea, meaning “yellow”). See more about Lutein in my Color Me Beautiful Series on the color Yellow.

The carotenoid Lutein is commonly referred to as the “eye vitamin”, even though Lutein is a small pigment, it has large antioxidant benefits. But, our bodies don’t reproduce it and it is up to us to acquire more of it through our diets.

Vitamin A

Enzymes in the body, notably in the small intestine, can split β-carotene molecules down the middle, producing two molecules of retinol (Vitamin A) which are then stored in the liver.

Oxidation of retinol generates retinal, and when this is linked to a protein called opsin, it forms rhodopsin, a light-sensitive pigment. Rhodopsin is the pigment responsible for nightvision and allows you to see in black and white.

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Vitamin A and rhodopsin make potent allies.

Carrots contain lots of beta carotene and Vitamin A and rhodopsin abundant in carrots. Rhodopsin is a purple pigment is a sensory protein converting light into an electrical signal that helps us see in low light situations.

• Vitamin A is the name for a group of compounds that includes retinol, retinal, and retinoic acid, which have the biological activity of retinol. In addition, certain carotenoids (beta-carotene, alpha-carotene, and betacryptoxanthin). • Retinol is essential for cell growth and differentiation.

It plays a major role in vision. • Retinoic acid apparently plays a role in structuring the fovea area of the eye. The fovea is a tiny dip in the center of the macula which is responsible for high-

sharpness vision. The photoreceptor cones are highly concentrated in that area. • Vision maintenance: Vitamin A is essential for maintaining the light-sensing cells in the eyes and for the formation of tear fluid. • Vitamin A is measured in retinol equivalents (RE) which allows the different forms of vitamin A to be compared. One retinol equivalent equals 1 mcg of retinol or 6 mcg of beta carotene. Vitamin A is also measured in international units (IU) with 1 mcg RE equal to 3.33

IU. • Vitamin A Daily requirements of 5,000 IU per day. • Vitamin A is one of the keystones of protection against oxidative damage caused by exposure to blue, violet, and ultraviolet light.

Vitamin A is very easy to overdose on when in supplement form because it says in your fat cells. Vitamin A overdose can be done by consuming it through:

• Vitamin A enriched food or vitamin comprised of medicine, • Vitamin A through natural foods. • How much of the vitamin A intake the body is able to absorb at any given time is due to metabolic conditions or other factors.

How does Vitamin A help you see?

The retinal molecule becomes light-sensitive and acts like a light-sensitive switch.

Glycemic Index

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Cooked carrots are rated at 49 in the Glycemic Index, the scale invented to help in the treatment of diabetes, and

which is used to measure the rate at which blood sugar levels rise when a particular carbohydrate bearing food is ingested.

Night blindness. A small increase in vitamin A levels with carrots is helpful. As it progresses, it may lead to more serious conditions, such as:

• Dry eyes: Severe deficiency may cause xerophthalmia, a condition characterized by dry eyes caused by reduced tear fluid formation. (Pubmed)

Blindness: Serious vitamin A deficiency may lead to total blindness. In fact, it is among the most common preventable causes of blindness in the world. (Pubmed)

• Protecting the corneas • Decreasing the risk of cataracts and age-related macular degeneration. Moderate levels of Vitamin A in patients’ diets were connected to a 40% lower risk of opaque lenses, or cataracts. • Delaying peripheral vision loss • Creating a protective layer against bacteria and viruses • Alleviating symptoms of dry eye syndrome (Xerophthalmia a disease which is characterized by dry eyes, swollen eyelids and corneal ulcers) 18

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• Slowing vision loss in people with retinitis pigmentosa (a rare, inherited disease in which the light-sensitive retina of the eye slowly and progressively degenerates.) • Impeding the progression of Stargardt’s disease.

Stargardt’s patients should not supplement with Vitamin A.

ZINC helps keep the retina healthy, cell membranes, and protein structure of the eye.

Zinc allows vitamin A to travel from the liver to the retina to produce melanin. Melanin is a pigment that protects the eyes from ultraviolet (UV) light.

NOTE: All these nutrients are fat-soluble, meaning they need a fat to be absorbed properly in your body.

• Pubmed • Healthline • Natural Eye Care

• Britannica (Cones & Rods)

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