How many carrots do you need to eat to improve vision and what vitamins are in the composition
Parents and caregivers often persuade their children to eat something unpalatable under the motto "it's good for health." Sometimes in these persuasions the phrase "eat carrots, they are good for sight" sounds, which does not cause unconditional children's trust.
Let's figure out how much truth is in these persuasions and whether carrots actually improve vision.
The content of the article
Chemical composition and nutritional characteristics of carrots
Heat treatment changes the properties and composition of carrots. The table shows the nutritional characteristics and chemical composition of raw and thermally processed vegetables.
| Nutritional indicators and nutrients | Amount in 100 g of raw carrots | % of the recommended daily intake | Quantity in 100 g of heat-treated carrots | % of the recommended daily intake |
| Protein | 0.93 g | 2 | 1.3 g | 2 |
| Fats | 0.24 g | 0 | 0.1 g | 0 |
| Carbohydrates | 6.78 g | 2 | 6.4 g | 2 |
| Water | 88.29 g | — | 88,7 g | — |
| Alimentary fiber | 2.8 g | 14 | 2.4 g | 12 |
| Calorie content | 41 kcal | 2 | 33 kcal | 2 |
| Vitamin A (as carotene) | 835 μg | 93 | 1001 μg | 111 |
| Lycopene | 1 μg | — | — | — |
| Lutein and Zeaxanthin | 256 μg | — | — | — |
| Vitamin E | 0.66 mg | 4 | 0,4 mg | 3 |
| Vitamin K | 13.2 mcg | 11 | — | — |
| Vitamin C | 5.9 mg | 7 | 3.8 mg | 4 |
| Vitamin B1 | 0.07 mg | 5 | 0.05 mg | 3 |
| Vitamin B2 | 0.06 mg | 3 | 0.06 mg | 3 |
| Vitamin B5 | 0.27 mg | 5 | — | — |
| Vitamin B6 | 0.14 mg | 7 | — | — |
| Vitamin B9 | 19 μg | 5 | — | — |
| Vitamin PP | 2.16 mg | 11 | 1.7 mg | 9 |
| Choline | 8.8 mg | 2 | — | — |
| Potassium | 320 mg | 13 | 154 mg | 6 |
| Calcium | 33 mg | 3 | 27 mg | 3 |
| Magnesium | 12 mg | 3 | 34 mg | 9 |
| Sodium | 69 mg | 5 | 17 mg | 1 |
| Phosphorus | 35 mg | 4 | 51 mg | 6 |
| Iron | 0.3 mg | 2 | 0.6 mg | 3 |
| Manganese | 0.14 mg | 7 | — | — |
| Copper | 0.05 mg | 5 | — | — |
| Selenium | 0.1 μg | 0 | — | — |
| Fluorine | 3.2 μg | 0 | — | — |
| Zinc | 0.24 mg | 2 | — | — |
An increase in the amount of active carotenes during heat treatment of carrots is associated with the conversion of indigestible forms of carotene-like substances into digestible carotenoids as a result of hydrolysis. However, in the process of heat treatment, the amount of other vitamins, biologically active substances and mineral nutrients decreases. Therefore, the method of cooking the root vegetable directly affects the properties of this vegetable and the benefits for vision.
Biologically active substances in carrots to improve vision
Carrots are really good for vision... The main biological components that help maintain the health of the visual apparatus:
- beta-carotene (provitamin A);
- lutein;
- zeaxanthin;
- lycopene;
- magnesium;
- calcium;
- potassium.
Let's consider in more detail the mechanism of action of each component of an orange root crop.
Beta carotene and vitamin A
Beta-carotene prevents the accumulation of free radicals that destroy cells in the body, exhibits antioxidant properties... Under the influence of enzymes in the body, one molecule of beta-carotene is split into two molecules of retinol (vitamin A). It is the main vitamin in carrots for maintaining vision.
Retinol does not directly affect the visual apparatus and is not able to cure or prevent hyperopia and myopia... Its function is to synthesize the pigment rhodopsin, which catches faint light at receptors in the retina called rods. Therefore, eating carrots primarily helps to improve twilight vision.
Vitamin A stimulates the mucous glands in the corners of the eyes, the secret of which protects the visual apparatus from drying out and damage.Retinol is a regeneration stimulant that helps in the recovery of the body, including the visual apparatus, after infections and injuries.
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Health and beauty benefits of boiled carrots
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 effect of chromatic aberration (deviation of the direction of transmitted light rays) when the light beam passes through the lens, thereby increasing visual acuity.
Another function of lutein and zeaxanthin is antioxidant... The greatest 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 for the prevention of eye cancers.
Lycopene
Lycopene is a powerful 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 the prevention of cataracts and the prevention of degenerative processes in the pigment epithelium that cause macular degeneration.
Minerals
Calcium is needed to strengthen the scleral framework of the eyes: with its lack, especially in adolescence, there is a sharp deterioration in vision. Magnesium regulates relaxation and tension of smooth muscles of vessels and muscles of accommodation. With its lack, 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.
How to use carrots to improve vision
The recommended daily intake of carrots to maintain eye health is 50-150 g... To improve twilight vision, boiled roots are used, since they contain the greatest amount of carotene. For the prevention of glaucoma and cataracts, maintaining visual acuity and preventing the development of oncological diseases of the eyes, carrots are consumed raw.
Carrot juice is good for the eyes... For preventive purposes, up to 750 ml of freshly squeezed juice are taken daily on an empty stomach. To feel the result of taking carrot juice, the course should last at least 30 days.
Attention! The daily intake of products containing carotene, including carrots and dishes based on this root vegetable, can lead to an orange staining 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 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 oil 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 useful nutrients, the tops are kept in boiling water no longer than 15 minutes. For preventive purposes, crushed tops are added to dishes as a seasoning.
Carrot recipes to maintain eye health and improve vision
To make the process of healing your eyes comfortable, use a few simple and healthy recipes.
Carrot breakfast
This recipe will not take much time and effort. This delicacy is familiar to many from childhood, they loved to cook it for children in preschool and school institutions of the Soviet Union.Carrot breakfast will help preserve not only eyesight, but also a 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, grate the food on a fine grater. Add butter, sugar and spices, stir.
Salad "Brush"
In addition to the visual apparatus, this dish improves performance 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.
Carrots and beets are peeled. Vegetables are grated on a coarse grater, seasoned with butter or sour cream, salt and spices are added as desired and mixed.
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Chicken and boiled carrot puree
This dish is used to prevent and treat night blindness. It is used for breakfast or dinner and is suitable for dieters. Chilled mashed potatoes can be used in place of sandwich pâté to pamper yourself with tasty, healthy snacks throughout the day.
Ingredients for 2 servings:
- carrots - 200 g;
- chicken fillet - 200 g;
- olive or sunflower oil - 2 tbsp l .;
- salt and spices to taste.
Boil chicken and carrots until tender. Peel carrots, cut into large pieces. The fillet is cooled and chopped. Oil, salt and spices are added, then the ingredients are mixed and ground with a blender until a homogeneous gruel is obtained.
Candied carrot
This recipe is suitable for lovers of sweets and will successfully replace sweets in the diet. Despite the long preparation, it is worth trying to make such a dessert - the result will please.
Candied fruits contain a large amount of carotenoids - they will help restore twilight vision. Candied fruits are a tricky way to treat kids to a healthy vegetable instead of candy.
Ingredients:
- fresh carrots - 500 g;
- water - 350 ml;
- sugar - 500 g;
- lemon juice from 1 lemon;
- icing sugar or dusting - optional.
The carrots are peeled and cut into cubes, poured with water, brought to a boil and left to cook for 10 minutes under a closed lid. The finished carrots are removed with a slotted spoon and poured over with cold water. Sugar is added to the water and brought to a boil again with constant stirring. Carrots are dipped into boiling syrup and boiled for 15 minutes, after which the fire is turned off.
Leave the carrots to infuse in the syrup for 10 hours, then the boiling and infusion procedure is repeated 2 more times. Thus, it takes about 31 hours to sugar carrots.
After sugaring, the syrup is decanted (it can be stored in the refrigerator and used in the future for making sweet pastries), the carrot slices are laid out on parchment paper for baking so that they do not come into contact with each other.
Candied fruits are sprinkled with lemon juice and dried in an oven at a minimum temperature and an open door or in an electric dryer. The finished product can be rolled in powdered sugar. Store the beneficial sweetness in a glass jar at room temperature.
The benefits and harms of carrots
Carrots are useful not only for the eyes, but also for the full functioning of other body systems.
Useful properties of carrots:
The low carbohydrate content allows the orange root vegetable to be included in the diet of patients with diabetes.- Regular consumption of carrots reduces cholesterol levels and the risk of stroke and vascular pathologies.
- Root crops and carrot tops are recommended for use in hypertension.
- The high content of antioxidants reduces the risk of cancer.
- Carrot juice has a choleretic and weak diuretic effect, has a beneficial effect on kidney and liver function.
- Vitamin A, formed in the body from carotene, stimulates tissue regeneration, has a wound healing and rejuvenating effect.
- Low calorie and 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.:
- persistent 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 with minor injuries;
- dry mucous eyes, pain in the eyes, burning sensation.
When a number of such symptoms appear, you should exclude dishes with carrots from the diet and seek medical help.
Contraindications to eating carrots
Once you've made the decision to increase your carrot intake for eye health, first figure out if the diet will harm you.
Contraindications for the use of root crops and tops:
- food allergy to carrots;
- gastritis and other inflammatory diseases of the stomach and duodenum.
For other diseases, carrots are not harmful if they are eaten no more than 300 g per day.
Conclusion
Carrots are good for the eyes as they contain natural antioxidants, vitamins and minerals. 100 g of this root vegetable covers the daily requirement for vitamin A. Thanks to carotene, twilight vision improves. Lutein and zeaxanthin improve accommodation, help with myopia and hyperopia. Lycopene is effective in preventing cataracts. Antioxidants and vitamin C in carrots improve the condition of the retinal vessels and prevent the appearance of cancer.
For the treatment of "night blindness", carrots are used boiled. Raw root vegetables and carrot juice are effective in treating and preventing other visual problems. For prophylactic and therapeutic purposes, it is recommended to consume up to 150 g of carrots daily. The daily dose of an orange root vegetable is not more than 300 g in order to avoid the occurrence of vitamin A hypervitaminosis.