Has anyone ever told you to eat carrots because they are good for your eyes?
Well, this is partially true. The Vitamin A found in carrots and other orange vegetables cannot give you superpowers of night vision or cure your dependence on glasses or contact lenses, but eating enough of this nutrient will support eye health such as helping your eyes adjust to light changes.
Cami Wells
Vitamin A is not only important for normal vision but needed for the immune system, reproduction, and growth and development. Vitamin A also helps your heart, lungs, and other organs work properly. Carotenoids are pigments that give yellow, orange, and red fruits and vegetables their color. Your body can convert some carotenoids into vitamin A.
Vitamin A is found naturally in many foods and is added to some foods, such as milk and cereal. You can get recommended amounts of vitamin A by eating a variety of foods, including the following:
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Some types of fish, such as herring and salmon
Green leafy vegetables and other green, orange, and yellow vegetables such as spinach, sweet potatoes, carrots, broccoli, and winter squash
Fruits, including cantaloupe, mangoes and apricots
Dairy products, such as milk and cheese
Fortified breakfast cereals
Am I getting enough vitamin A? Vitamin A deficiency is rare in the United States because most people get enough vitamin A from the foods they eat. However, vitamin A deficiency is common in many developing countries due to malnutrition.
Certain groups of people are more likely than others to have trouble getting enough vitamin A:
Premature infants
People with cystic fibrosis
People with Crohn’s disease, ulcerative colitis, or celiac disease
Can vitamin A be harmful? Yes, high intakes of some forms of vitamin A can be harmful. Getting too much preformed vitamin A (usually from supplements or certain medicines) can cause severe headache, blurred vision, nausea, dizziness, muscle aches and problems with coordination.
In severe cases, getting too much preformed vitamin A can even lead to coma and death. Tell your doctor, pharmacist or other health care providers about any dietary supplements you take.
Baked Butternut Squash
Baked Butternut Squash
- 1 butternut (or acorn) squash
- 2 tablespoons brown sugar
- 1 teaspoon cinnamon
- 1/4 teaspoon ginger
- 2 tablespoons vegetable oil
Wash hands with soap and water. Scrub squash with clean vegetable brush under running water.
Preheat the oven to 400 degrees F. Line baking sheet with foil and coat foil with vegetable cooking spray.
Cut squash in half lengthwise. Scoop out the seeds and strings. Cut into ½-inch slices.
Place the squash in a bowl. Drizzle the squash with the oil. Add brown sugar, cinnamon and ginger and toss to coat evenly.
Place squash on baking sheet. Bake 20 to 25 minutes or until fork tender.
Store leftovers in a sealed container in the refrigerator.
Makes approximately 4 servings.
Nutritional information per 1/2-cup serving: Calories 140, total fat 7g, saturated fat 1g, cholesterol 0mg, sodium 5mg, total carbohydrates 21g, fiber 3g, total sugars 9g, includes 7g added sugars, protein 1g, vitamin d 0%, calcium 6%, iron 6%, potassium 8%.
Cami Wells is an Extension Educator for Nebraska Extension in Hall County. Contact Cami by phone at 308-385-5088, by email at [email protected] or visit the Hall County website at www.hall.unl.edu
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