Ahhh, fall. ‘Tis the season for everything pumpkin-spiced, pumpkin-colored, and pumpkin-themed. The best part? Dishes with pumpkin or squash are actually good for you and your eyesight.
Have you ever heard the popular myth that carrots can help you see in the dark? Unfortunately, this has been debunked, and recently my favorite news source/newsletter, SYSCA, posted about the real reason behind this myth. Apparently, back in World War II, the British Air Ministry didn’t want the Germans to know how they had gotten so good at intercepting bombers on night raids that they put out press releases stating that the exceptional night vision was all due to the pilots eating a healthy amount of carrots. So yes, the government lied to protect their new radar technology from being stolen by the enemy, but for generations people have believed it to be true!
The dietitian in me couldn’t sit by and watch this myth be debunked without talking about how carrots (and other orange foods) actually do contribute to healthy eyesight, even if they won’t quite let you see in the dark.
Do you know what gives pumpkins, squash, sweet potatoes and carrots their striking orange hue? A little substance called beta carotene. This substance, called a carotenoid, is converted by the body into Vitamin A, which is crucial for maintaining the normal mechanisms of eyesight.
To not get too in-depth with medical/biological terminology, your eyesight basically relies on a system of cones and rods, which help your brain to process light and colors and essentially translate what you’re seeing into tangible things that your brain can understand. If you’re deficient in Vitamin A, the first thing that’s affected are those rods, which then can lead to night blindness. Cones are then affected next, leading to impaired vision in the daytime.
What’s really cool is that any visual impairment caused by Vitamin A deficiency can usually be reversed by Vitamin A supplementation. But don’t get carried away with the supplements; too much Vitamin A can lead to toxicity and result in vomiting, headaches, dizziness, and more.
The good news? Your body regulates the amount of Vitamin A converted from beta carotene so that you get just the right amount without the risk of toxicity. So is there a thing as too much pumpkin? Nope! Fall lovers can rejoice.
But be careful of how many fall treats actually contain pumpkin, as opposed to pumpkin spice. Pumpkin- or squash-filled ravioli? Excellent. Pumpkin Spice Oreos? Not so much. Most products just utilize the flavors of pumpkin pie spice – such as cinnamon, nutmeg, ginger, allspice, and clove – and artificial coloring to give the illusion of pumpkin.
As always, the more produce - and therefore, fiber - that you add to your meals, the healthier your diet will be! Take advantage of this harvest season and make all of the pumpkin, squash, and sweet potato recipes you can. Your eyes just might thank you :)
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Very helpful info!