Carrots improve children's eyesight

What the research found

Health guidance says vitamin A helps keep eyes healthy, and the body converts beta-carotene from orange vegetables into vitamin A. Raw carrot is a rich source. Half a cup has about 460µg, and children aged 4 to 8 need 400µg a day. US eye health bodies say carrots are good for eyes, but spinach, kale, salmon and tuna may be even better.

A 2023 report of three patients shows what too little vitamin A can do. They developed vitamin A deficiency after bariatric or colon surgery and had night blindness. Vitamin A injections improved their symptoms and their retinal scans. That shows a lack of the vitamin hurts vision. It does not show that extra carrots sharpen healthy eyes. Vitamin A deficiency is rare in Australia.

A 2021 analysis of observational data used carrot intake and eyesight as an example of a widely reported association. Its point was that results in this kind of data can vary, and even contradict each other, depending on how the analysis is done.

What it doesn’t mean

• This does not mean carrots are a bad choice. Eating a variety of fruit and vegetables is recommended for healthy eyes.
• Carrots are not a substitute for eye checks. Eye check-ups with an optometrist are recommended at least every 2 years. If your child squints, has trouble seeing at school or says their vision is blurry, get it checked.
• Food is the best way to get vitamin A. It can build up in the body over time, so check with a GP or dietitian before giving supplements. Children with conditions that affect fat absorption, such as cystic fibrosis, are at higher risk of deficiency.