Table of ContentsView AllTable of ContentsBenefits to EyesWays to Eat CarrotsDaily IntakeNutritional Support for Eyes
Table of ContentsView All
View All
Table of Contents
Benefits to Eyes
Ways to Eat Carrots
Daily Intake
Nutritional Support for Eyes
The many nutrients in carrots make them good vegetables for eyes and vision. Research suggests carrots support and improve eye health, which may help prevent future vision loss or changes.
yanguolin / Getty Images
Carrots and Eyes: What Are the Benefits?
Carotenoids, naturally occurring pigments in many plants, especially yellow, orange, and red fruits and vegetables, givecarrotstheir eye-health benefits.
Your body doesn’t make carotenoids, so you have to get them through your diet. Carotenoids are beneficial for several reasons:
Three carotenoids that contribute greatly to these benefits are:
These benefits can protect your eye health and vision over time. However, if you have healthy eyes and normal vision, you will not see improvements in your eyesight.
Benefits for Eye Disease
Carotenoids (lutein and zeaxanthin) can help slow the progression of eye diseases such as:
Research recommends carotenoid-rich foods and supplements to support good vision and combat eye disease.
A Word From VerywellCarrots are a great way to incorporate colorful foods into your diet, as they come in more than just orange. You can find carrots in red, yellow, and even purple. While there are also white carrots, it’s worth noting that they do not contain carotenoids.—ELIZABETH BARNES, RDN, MEDICAL EXPERT BOARD
A Word From Verywell
Carrots are a great way to incorporate colorful foods into your diet, as they come in more than just orange. You can find carrots in red, yellow, and even purple. While there are also white carrots, it’s worth noting that they do not contain carotenoids.—ELIZABETH BARNES, RDN, MEDICAL EXPERT BOARD
Carrots are a great way to incorporate colorful foods into your diet, as they come in more than just orange. You can find carrots in red, yellow, and even purple. While there are also white carrots, it’s worth noting that they do not contain carotenoids.
—ELIZABETH BARNES, RDN, MEDICAL EXPERT BOARD
Ways to Eat Carrots for Eye Health
You can eat carrots in any form for eye health, but it may be wise to vary how you prepare them. Research shows cooking vegetables, including carrots, can change their levels of nutrients. Different cooking methods have different effects.
One study found that microwaving and steaming had the least impact onvitamin Ccontent and one of the biggest impacts onbeta-carotene, the red-orange pigment in carrots.However, cooking may also make some nutrients easier for the body to absorb.
There’s no recommended way to consume carrots for eye health benefits. To vary the preparation, you can have carrots:
Buying Carrots
You can buy fresh, frozen, or canned carrots and expect them to have comparable nutrients.Research found thatfrozen and fresh vegetableshave similar nutrient content. However, frozen carrots may have less beta-carotene than fresh ones.
The canning process uses heat, which can degrade some nutrients. Vitamin C appears to be very susceptible to loss from heat, while vitamins A and E hold up to it well.
While packaging methods can reduce nutrient levels, fresh fruits and vegetables lose nutrients while being transported, sitting on store shelves, and in your refrigerator (although refrigeration slows the process).
Carrot Quantity and Daily Intake
Experts recommend moderation. While some of the nutrients in carrots are good for your eyes, eating more than enough does not offer extra benefits.
Eating too many carrots is not dangerous, but doing so can cause your skin to take on a yellow-orange hue as carotenes build up in your blood (carotenemia).
While other foods contain the beneficial nutrients in carrots, eating a variety of foods is shown to have health benefits.Focusing too much on one food can deprive you of beneficial substances in other foods.
Other Nutritional Support for Eyes
Your eye health depends on good nutrition.Essential nutrients for the eyes andfoods that contain them include:
If you generally eat a selection of these foods and don’t have AMD, you may not need to take supplements for eye health. Talk to a healthcare provider with any concerns about nutrition or your vision.
Supplements
For people with AMD, researchers recommend supplements that were shown to be effective in a study called the Age-Related Eye Disease Study 2 (AREDS2).The AREDS2 supplements include:
AREDS2 SupplementsAmounts in Milligrams (mg)Vitamin C500 mgVitamin E400 mgCopper2 mgZinc80 mgLutein10 mgZeaxanthin2 mgIf you have a family history of AMD, ask your eye-care provider or healthcare provider if you should take AREDS2 supplements.How to Improve EyesightSummaryCarrots contain carotenoids, which benefit eye health and can slow the progression of several eye diseases. Fresh, frozen, and canned carrots provide valuable nutrients. Supplements, especially AREDS2 formulas, are also a good source of carotenoids.While including carrots in your diet is beneficial, you don’t need to eat large quantities. Too many carrots can give your skin an orangey hue. Eating a wide variety of carotenoid-containing foods is also important for healthy vision.
If you have a family history of AMD, ask your eye-care provider or healthcare provider if you should take AREDS2 supplements.
How to Improve Eyesight
Summary
Carrots contain carotenoids, which benefit eye health and can slow the progression of several eye diseases. Fresh, frozen, and canned carrots provide valuable nutrients. Supplements, especially AREDS2 formulas, are also a good source of carotenoids.
While including carrots in your diet is beneficial, you don’t need to eat large quantities. Too many carrots can give your skin an orangey hue. Eating a wide variety of carotenoid-containing foods is also important for healthy vision.
23 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Byun SS, Spaide RF.Carrots, blueberries, and spinach-vision superfoods.Retina. 2021;41(5):895-897. doi:10.1097/IAE.0000000000003089National Institutes of Health, Office of Dietary Supplements.Vitamin A and carotenoids.Bungau S, Abdel-Daim MM, Tit DM, et al.Health benefits of polyphenols and carotenoids in age-related eye diseases.Oxid Med Cell Longev. 2019 Feb 12;2019:9783429. doi:10.1155/2019/9783429Abdel-Aal el-SM, Akhtar H, Zaheer K, Ali R.Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health.Nutrients. 2013 Apr 9;5(4):1169-85. doi:10.3390/nu5041169von Lintig J, Bandara S.The absorption, storage, and transport of ocular carotenoids and retinoids.Annual Review of Vision Science. 2024;10(1):323-346. doi:10.1146/annurev-vision-102122-101846Kumar P, Banik SP, Ohia SE, et al.Current insights on the photoprotective mechanism of the macular carotenoids, lutein and zeaxanthin: safety, efficacy and bio-delivery.J Am Nutr Assoc. 2024;43(6):505-518. doi:10.1080/27697061.2024.2319090National Institutes of Health, National Eye Institute.Uveitis.Li LH, Lee JC, Leung HH, Lam WC, Fu Z, Lo ACY.Lutein supplementation for eye diseases.Nutrients. 2020;12(6):1721. 2020 Jun 9. doi:10.3390/nu12061721National Institutes of Health, National Eye Institute.Age-related macular degeneration (AMD).National Institutes of Health, National Eye Institute.Cataracts.National Institutes of Health, National Eye Institute.Diabetic retinopathy.National Institutes of Health, National Eye Institute.Nearsightedness (myopia).National Institutes of Health, National Eye Institute.Retinopathy of prematurity.Pameijer EM, Heus P, Damen JAA, et al.What did we learn in 35 years of research on nutrition and supplements for age-related macular degeneration: a systematic review.Acta Ophthalmol. 2022;100(8):e1541-e1552. doi:10.1111/aos.15191Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827Lee S, Choi Y, Jeong HS, Lee J, Sung J.Effect of different cooking methods on the content of vitamins and true retention in selected vegetables.Food Sci Biotecnol. 2017;27(2):333-342. doi:10.1007/s10068-017-0281-1Barrett, D.M.Maximizing the nutritional value of fruits and vegetables.Food Technology. 61(4):40-44Bouzari A, Holstege D, Barrett DM.Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage.J Agric Food Chem. 2015;63(3):957-962. doi:10.1021/jf5058793Duke University Health System.Myth or fact: Eating carrots improves eyesight.University of Utah, U Health.Carrots & eye health: Myth of fact?American Academy of Ophthalmology.36 fabulous foods to boost eye health.Age-Related Eye Disease Study 2 Research Group.Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration: the age-related eye disease study 2 (AREDS2) randomized clinical trial.JAMA. 2013;309(19):2005-2015. doi:10.1001/jama.2013.4997National Institutes of Health, National Eye Institute.AREDS 2 supplements for age-related macular degeneration (AMD).
23 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Byun SS, Spaide RF.Carrots, blueberries, and spinach-vision superfoods.Retina. 2021;41(5):895-897. doi:10.1097/IAE.0000000000003089National Institutes of Health, Office of Dietary Supplements.Vitamin A and carotenoids.Bungau S, Abdel-Daim MM, Tit DM, et al.Health benefits of polyphenols and carotenoids in age-related eye diseases.Oxid Med Cell Longev. 2019 Feb 12;2019:9783429. doi:10.1155/2019/9783429Abdel-Aal el-SM, Akhtar H, Zaheer K, Ali R.Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health.Nutrients. 2013 Apr 9;5(4):1169-85. doi:10.3390/nu5041169von Lintig J, Bandara S.The absorption, storage, and transport of ocular carotenoids and retinoids.Annual Review of Vision Science. 2024;10(1):323-346. doi:10.1146/annurev-vision-102122-101846Kumar P, Banik SP, Ohia SE, et al.Current insights on the photoprotective mechanism of the macular carotenoids, lutein and zeaxanthin: safety, efficacy and bio-delivery.J Am Nutr Assoc. 2024;43(6):505-518. doi:10.1080/27697061.2024.2319090National Institutes of Health, National Eye Institute.Uveitis.Li LH, Lee JC, Leung HH, Lam WC, Fu Z, Lo ACY.Lutein supplementation for eye diseases.Nutrients. 2020;12(6):1721. 2020 Jun 9. doi:10.3390/nu12061721National Institutes of Health, National Eye Institute.Age-related macular degeneration (AMD).National Institutes of Health, National Eye Institute.Cataracts.National Institutes of Health, National Eye Institute.Diabetic retinopathy.National Institutes of Health, National Eye Institute.Nearsightedness (myopia).National Institutes of Health, National Eye Institute.Retinopathy of prematurity.Pameijer EM, Heus P, Damen JAA, et al.What did we learn in 35 years of research on nutrition and supplements for age-related macular degeneration: a systematic review.Acta Ophthalmol. 2022;100(8):e1541-e1552. doi:10.1111/aos.15191Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827Lee S, Choi Y, Jeong HS, Lee J, Sung J.Effect of different cooking methods on the content of vitamins and true retention in selected vegetables.Food Sci Biotecnol. 2017;27(2):333-342. doi:10.1007/s10068-017-0281-1Barrett, D.M.Maximizing the nutritional value of fruits and vegetables.Food Technology. 61(4):40-44Bouzari A, Holstege D, Barrett DM.Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage.J Agric Food Chem. 2015;63(3):957-962. doi:10.1021/jf5058793Duke University Health System.Myth or fact: Eating carrots improves eyesight.University of Utah, U Health.Carrots & eye health: Myth of fact?American Academy of Ophthalmology.36 fabulous foods to boost eye health.Age-Related Eye Disease Study 2 Research Group.Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration: the age-related eye disease study 2 (AREDS2) randomized clinical trial.JAMA. 2013;309(19):2005-2015. doi:10.1001/jama.2013.4997National Institutes of Health, National Eye Institute.AREDS 2 supplements for age-related macular degeneration (AMD).
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Byun SS, Spaide RF.Carrots, blueberries, and spinach-vision superfoods.Retina. 2021;41(5):895-897. doi:10.1097/IAE.0000000000003089National Institutes of Health, Office of Dietary Supplements.Vitamin A and carotenoids.Bungau S, Abdel-Daim MM, Tit DM, et al.Health benefits of polyphenols and carotenoids in age-related eye diseases.Oxid Med Cell Longev. 2019 Feb 12;2019:9783429. doi:10.1155/2019/9783429Abdel-Aal el-SM, Akhtar H, Zaheer K, Ali R.Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health.Nutrients. 2013 Apr 9;5(4):1169-85. doi:10.3390/nu5041169von Lintig J, Bandara S.The absorption, storage, and transport of ocular carotenoids and retinoids.Annual Review of Vision Science. 2024;10(1):323-346. doi:10.1146/annurev-vision-102122-101846Kumar P, Banik SP, Ohia SE, et al.Current insights on the photoprotective mechanism of the macular carotenoids, lutein and zeaxanthin: safety, efficacy and bio-delivery.J Am Nutr Assoc. 2024;43(6):505-518. doi:10.1080/27697061.2024.2319090National Institutes of Health, National Eye Institute.Uveitis.Li LH, Lee JC, Leung HH, Lam WC, Fu Z, Lo ACY.Lutein supplementation for eye diseases.Nutrients. 2020;12(6):1721. 2020 Jun 9. doi:10.3390/nu12061721National Institutes of Health, National Eye Institute.Age-related macular degeneration (AMD).National Institutes of Health, National Eye Institute.Cataracts.National Institutes of Health, National Eye Institute.Diabetic retinopathy.National Institutes of Health, National Eye Institute.Nearsightedness (myopia).National Institutes of Health, National Eye Institute.Retinopathy of prematurity.Pameijer EM, Heus P, Damen JAA, et al.What did we learn in 35 years of research on nutrition and supplements for age-related macular degeneration: a systematic review.Acta Ophthalmol. 2022;100(8):e1541-e1552. doi:10.1111/aos.15191Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827Lee S, Choi Y, Jeong HS, Lee J, Sung J.Effect of different cooking methods on the content of vitamins and true retention in selected vegetables.Food Sci Biotecnol. 2017;27(2):333-342. doi:10.1007/s10068-017-0281-1Barrett, D.M.Maximizing the nutritional value of fruits and vegetables.Food Technology. 61(4):40-44Bouzari A, Holstege D, Barrett DM.Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage.J Agric Food Chem. 2015;63(3):957-962. doi:10.1021/jf5058793Duke University Health System.Myth or fact: Eating carrots improves eyesight.University of Utah, U Health.Carrots & eye health: Myth of fact?American Academy of Ophthalmology.36 fabulous foods to boost eye health.Age-Related Eye Disease Study 2 Research Group.Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration: the age-related eye disease study 2 (AREDS2) randomized clinical trial.JAMA. 2013;309(19):2005-2015. doi:10.1001/jama.2013.4997National Institutes of Health, National Eye Institute.AREDS 2 supplements for age-related macular degeneration (AMD).
Byun SS, Spaide RF.Carrots, blueberries, and spinach-vision superfoods.Retina. 2021;41(5):895-897. doi:10.1097/IAE.0000000000003089
National Institutes of Health, Office of Dietary Supplements.Vitamin A and carotenoids.
Bungau S, Abdel-Daim MM, Tit DM, et al.Health benefits of polyphenols and carotenoids in age-related eye diseases.Oxid Med Cell Longev. 2019 Feb 12;2019:9783429. doi:10.1155/2019/9783429
Abdel-Aal el-SM, Akhtar H, Zaheer K, Ali R.Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health.Nutrients. 2013 Apr 9;5(4):1169-85. doi:10.3390/nu5041169
von Lintig J, Bandara S.The absorption, storage, and transport of ocular carotenoids and retinoids.Annual Review of Vision Science. 2024;10(1):323-346. doi:10.1146/annurev-vision-102122-101846
Kumar P, Banik SP, Ohia SE, et al.Current insights on the photoprotective mechanism of the macular carotenoids, lutein and zeaxanthin: safety, efficacy and bio-delivery.J Am Nutr Assoc. 2024;43(6):505-518. doi:10.1080/27697061.2024.2319090
National Institutes of Health, National Eye Institute.Uveitis.
Li LH, Lee JC, Leung HH, Lam WC, Fu Z, Lo ACY.Lutein supplementation for eye diseases.Nutrients. 2020;12(6):1721. 2020 Jun 9. doi:10.3390/nu12061721
National Institutes of Health, National Eye Institute.Age-related macular degeneration (AMD).
National Institutes of Health, National Eye Institute.Cataracts.
National Institutes of Health, National Eye Institute.Diabetic retinopathy.
National Institutes of Health, National Eye Institute.Nearsightedness (myopia).
National Institutes of Health, National Eye Institute.Retinopathy of prematurity.
Pameijer EM, Heus P, Damen JAA, et al.What did we learn in 35 years of research on nutrition and supplements for age-related macular degeneration: a systematic review.Acta Ophthalmol. 2022;100(8):e1541-e1552. doi:10.1111/aos.15191
Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827
Lee S, Choi Y, Jeong HS, Lee J, Sung J.Effect of different cooking methods on the content of vitamins and true retention in selected vegetables.Food Sci Biotecnol. 2017;27(2):333-342. doi:10.1007/s10068-017-0281-1
Barrett, D.M.Maximizing the nutritional value of fruits and vegetables.Food Technology. 61(4):40-44
Bouzari A, Holstege D, Barrett DM.Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage.J Agric Food Chem. 2015;63(3):957-962. doi:10.1021/jf5058793
Duke University Health System.Myth or fact: Eating carrots improves eyesight.
University of Utah, U Health.Carrots & eye health: Myth of fact?
American Academy of Ophthalmology.36 fabulous foods to boost eye health.
Age-Related Eye Disease Study 2 Research Group.Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration: the age-related eye disease study 2 (AREDS2) randomized clinical trial.JAMA. 2013;309(19):2005-2015. doi:10.1001/jama.2013.4997
National Institutes of Health, National Eye Institute.AREDS 2 supplements for age-related macular degeneration (AMD).
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