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Is eating carrots really good for the eyes?

It is known that  one (1) average sized carrot contains twice Recommended Daily Allowance (RDA) of vitamin A, which is  very good for your eyes.

 If you don't like carrots, don't worry?

 Take Vitamin A supplement or have yellow/orange or leafy and green vegetables.

How vitamin A helps your eyes?

Vitamin A prevents night blindness. If Vitamin A deficiency causing night blindness isn't corrected, then  it can lead to xerophthalmia [Xerophthalmia is a more advanced form of the effect of Vitamin A deficiency on our eyes. In that disease, the eyes become excessively sensitive to light, and in addition production of tears is markedly decreased, which prevents the normal lubrication of the eye. This leads to ulceration and infections of the eye.], with dryness in the eyes, corneal ulcers and swollen eyelids & untreated xerophthalmia can lead to blindness.

In fact, vitamin A deficiency is the leading preventable cause of blindness in developing countries.

 Vitamin A also prevents cataracts from forming and may have a role in preventing blindness from macular degeneration.  

Vitamin A maintains the skin and mucous membranes. Promotes growth, strong bones, healthy skin, hair, teeth and gums. Builds up resistance to respiratory infections and shortens the duration of diseases. It counteracts night blindness and aids in the treatment of many eye disorders. Night blindness is an early symptom of a deficiency of vitamin A. 

How much vitamin A do you need?

The RDA (recommended daily allowance)

for males age 11+ is 1,000 Retinol Equivalents (RE)

for females age 11+ is 800 RE.

Vitamin A is also measured in International Units (IU):

1 RE = 10 IU for plant products    and

1 RE = 3.3 IU for animal products.

   Vitamin A is one of the few vitamins in which excess produces definite and severe effects. Toxic symptoms can occur with intake exceeding 100 000 IU's daily. Hypervitaminosis A leads to loss of appetite, a dry, itchy skin often with peeling, intense headaches and an enlarged liver. Recovery is fairly rapid when intake is reduced.

Does smoking or drinking alcohol affects Vitamin A?

If you smoke or drink, plan to take in extra vitamin A, because tobacco keeps your body from absorbing it and drinking depletes what you already have in your body.

  What are the sources of vitamin A?

You can get vitamin A from two types of food sources:

1. Animal products: that contain vitamin A (such as liver or butter)

2.     Plant products : that contain carotene (you've probably heard of beta-carotene), which your body converts into vitamin A.

Foods containing carotene are usually yellow/orange or leafy and green.

Some foods with high vitamin A values:

Cod liver oil Liver, beef Liver, chicken ,Carrot ,Sweet potato ,Butternut squash ,Red pepper ,Mango,green leafy vegetables

  You know that cooking can destroys vitamin A? 

It's better to pick up fresh food.

It's better to select frozen rather than canned, as canned food there is very less amount  of the vitamin A .