Have you ever heard the old saying, “Eat your carrots, they’re good for your eyes”? For a long time, carrots have had a reputation as a go-to for maintaining eye health. But is it really true? Are these crunchy orange vegetables really a superhero for our eyes?
The jury is split
Precious Mhlongo from Pretoria, who eats them at least three times a week, believes incorporating carrots into her diet has had a noticeable positive effect on her vision.
“I eat raw carrots most of the time. I started eating carrots when I had a problem with my eyesight back in 2016, and I’ve noticed that my eyesight is getting better,” she says.
Meanwhile, Luyanda Hlatshwayo from Newcastle in KZN says she has tried eating carrots almost every day, and it had some improvement in the beginning but does not assist her eyes.
“I eat it because people always tell me I should eat carrots to improve my eyesight, but I don’t see much change even after eating them raw and cooked,” she says.
According to Ncedile Ngobese, an optometrist based in Pietermaritzburg in KwaZulu-Natal (KZN), carrots contain a substance called beta-carotene, which is converted by the body into vitamin A. This essential nutrient is vital for eye health, making carrots beneficial for healthier eyes.
“We cannot really say it’s carrot itself that improves eyesight, but rather a substance found within carrots called beta-carotene, which gives carrots their orange colour.
Optometrist Ncedile Ngobese
“When beta-carotene enters one’s body, it converts to vitamin A, an important nutrient for eye health. An extreme lack of vitamin A can cause blindness, so this substance carried by carrots, has the capability of improving eyesight,” she explains.
Many other benefits, but…
Moreover, Ngobese explains that the association between carrots and eye health is not the only benefit it has, but it also contains other nutrients that support body health.
“Since carrot intake ends up converting into vitamin A, it does not only benefit one’s eyes. Vitamin A is also beneficial to big organs like your heart, lungs, kidneys, and the womb, especially if pregnant. Thus, carrots actually have the capability of benefiting not only the eyes but the entire body. It is all based on how much vitamin A your body requires.”
However, she also warns that if one consumes too much, which turns to beta-carotene, they can end up having a change in skin colour.
“Too much of anything becomes a problem. Since beta-carotene gives that yellowish colour, if you consume too many carrots, your skin colour can change. You can even start getting stomach cramps, bloating, or dry skin due to too much vitamin A in your system.”
While carrots can certainly play a positive role in supporting eye health, Ngobese advises that it’s important to remember that maintaining overall eye health requires a well-balanced diet, regular eye check-ups, and other healthy lifestyle choic
“We need to ensure that our diets are as balanced as possible and note that although carrots can be a valuable addition to a healthy lifestyle, they should not be considered a magical solution for all eye-related issues,” she concludes.
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Carrots are easy to plant and grow
According to farmer and agricultural writer Louise Brodie from the Western Cape, to grow carrots, carrot seeds are sown directly in the field on ridges. “Row planting is better than broadcast sowing. The seeding depth should be 25 mm to 40 mm in loose, light sands. Sow in moist soil and keep the soil moist.”
Spacing:
Plants should be spaced 20 cm apart in rows that are 40 to 50 cm apart. A density of 150 to 200 plants per m.
Sowing time:
Carrots can be sown most months of the year if the temperatures are correct for optimum growth, but a good norm is August to October and February to April.
Planting time:
Carrots cannot be transplanted.
Climate:
Carrots are a cool-season crop that can withstand moderate frost and is fairly adaptable to high temperatures of 28°C and higher. Prolonged exposure to temperatures below 5°C or over 30°C is detrimental to the development of the edible root. The optimum temperature for growth is 15 to 20°C.
Growth Period:
100 to 120 days.
Irrigation:
When the seed is first planted ensure soil remains damp. This can require daily irrigation. In cooler climates irrigate 25 to 30mm per week at regular intervals ensuring soil remains damp. In warmer temperatures, the soil can require up to 50mm per week of irrigation.
With the right care, you can enjoy a colourful harvest of homegrown carrots.
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