When we were kids, many of us heard, "Eat your carrots, they're good for your eyes!"

But is that just an old saying, or is it backed by real science? As it turns out, carrots really do help support our eye health—especially in ways we don't always think about.

Let's explore why this humble root vegetable deserves a spot on our plates.

Beta-carotene: The orange hero

One of the main reasons carrots are good for our eyes is a powerful antioxidant called beta-carotene. This is the natural pigment that gives carrots their bright orange color. Inside our body, beta-carotene turns into vitamin A, a key nutrient for healthy vision. Without enough vitamin A, our eyes can't work the way they should, especially in dim light.

In fact, a lack of vitamin A is one of the leading causes of night blindness in many parts of the world. So yes—carrots can quite literally help us see better in the dark.

How vitamin A protects our vision

Vitamin A plays several important roles when it comes to our eyes. First, it helps form the protective layer on the surface of the eye, known as the cornea. Without this layer, our eyes become dry and irritated. Second, it's essential for the function of retinal cells, the part of the eye that processes light.

When we eat foods rich in beta-carotene like carrots, we're feeding our eyes the building blocks they need to stay strong, moist, and sensitive to light. That's especially helpful for people who spend long hours on screens or work in environments with poor lighting.

Other eye-friendly nutrients in carrots

Carrots also contain lutein, another antioxidant that helps protect our eyes from harmful light, especially blue light from digital screens. Lutein works by filtering out this damaging light and reducing the risk of problems like macular degeneration, which affects our central vision as we age.

Besides that, carrots offer vitamin C and small amounts of zinc, which help support the eye's blood vessels and overall immunity. While they're not miracle workers, these nutrients work together to protect our eyes from daily wear and tear.

How many carrots should we eat?

We don't need to eat a pile of carrots every day. Just a medium-sized carrot or two is enough to support our vitamin A needs. If you don't like raw carrots, you can cook them, blend them into soups, or even turn them into juice. Cooking actually makes beta-carotene easier for our bodies to absorb.

And don't worry—eating too many carrots won't make you see through walls, but eating too many every single day over a long time could give your skin a slightly orange tint. That's a sign to take a break, not a superpower!

Carrots in a balanced diet

Carrots are just one part of an eye-healthy diet. It's also important to include leafy greens (like spinach), sweet potatoes, eggs, and fruits like oranges or mangoes. The key is variety. Eating a colorful mix of fruits and vegetables ensures we get a broad range of vitamins, including those that carrots may lack.

So, while carrots are great, let's not rely on them alone. They shine brightest when they're part of a bigger, balanced plan.

Let's take care of our eyes together

Have you had your share of carrots this week? If not, maybe it's time to give them another shot—whether in a salad, a stir-fry, or a smoothie. Our eyes do so much for us every day. Let's give them a little love back with something as simple and sweet as a carrot.

Lykkers, do you have a favorite way to enjoy carrots? Raw? Cooked? Blended? Share your go-to carrot recipe or snack idea—we'd love to try it too!