Decades ago, carrots were lauded as preventers of night vision loss and promoters of good eyesight. This was not a misconception of the time. It is a fact that carrots provide two antioxidants: Alpha-and-beta-carotenes, which are precursors to vitamin A, and protect eyes lungs and skin.

Most deep-pigmented (red, yellow, orange, dark green) fruits and vegetables contain carotenoids that act like antioxidants neutralizing cell-damaging free radicals. They protect the heart, brain, eyes, vascular and respiratory systems, and fight cancer and infectious diseases. Each pigment contains a different carotenoid. Tomatoes are rich in lycopene; they protect the heart and prevent prostate cancer. Leafy greens contain lutein, which keeps eyes healthy and arrests macular degeneration, a disease leading to blindness. Yellow and orange pigments offer protection to eyes and skin.

The body has the ability to turn carotenoids into vitamin A, retinol, which helps intestines work efficiently. While excess retinol (synthetic) can cause toxicity to the body and fetal genetic birth defects, carotenoid consumption from fresh vegetables and fruits are very beneficial to health even in big amounts.

Vitamin A is essential for skin health. Doctors prescribe it in high doses, with great caution, for severe types of acne, psoriasis and severe eczema. It quells infections and normalizes skin development. The nutrient also combats the premature ageing of skin by inhibiting the activity of some enzymes known for breaking down collagen when skin is overexposed to sunrays. It has become part of many cosmetic creams.

For cancer and cardiovascular disease prevention, lycopene in tomatoes and alpha-carotene in carrots and dark yellow fruits and vegetables can suppress free radical damage. Carotenoids deter cells from turning cancerous, multiplying and forming tumors.

In the blood, free radicals oxidize cholesterol, build it up, and make it stick to artery and vessel walls, obstructing blood flow and oxygen circulation. Carotenoids in fruits and vegetables counteract cell oxidation and prevent such damage. One glass of tomato or carrot juice or a mix of the two helps avoid cancer and cardiovascular disorders. Eating uncooked vegetables and salads more often and taking supplements of 25,000 international units (IU) for two weeks a month also provides overall health protection.

Because many individuals suffer stomach acid reflux and very often use antacids to suppress stomach acid, their bodies do not absorb enough carotenoids, thus vitamin A. Heinerman, in his Encyclopedia of Nature’s Vitamins and Minerals, suggests taking two tablespoons of apple vinegar or sauerkraut (pickled cabbage) juice to enhance the assimilation of carotenoids. Fresh cabbage and its juice relieve acid reflux, heal stomach ulcers, and help reduce antacid intake. Cool chamomile and peppermint infusions quell acid reflux. According to Heinerman, a diabetic patient managed to cure a lingering open skin leg ulcer with vitamin A (25,000 IU twice daily) plus cayenne pepper and ginger supplements twice a day. He even applied fish liver oil capsules directly on the wound, which hastened the healing process furthermore.

For athletes, he recommends high doses of vitamin A (25,000 IU), C (1000 mg) and E (400 IU) as exhaustive exercises produce much more free radicals than normal physical activities, hence requiring an increase in antioxidant intake.

Heinerman advises taking antioxidant supplements in the morning between 6 and 10 am to fight cancer and slow down tumor growths as the “majority of cancers progress more rapidly in the morning than at any other time.” These should include vitamin A (50,000 IU) from fish oil; beta-carotene from chlorophyll powder; E (800 IU); and C (10,000 mg) morning and afternoon.

Short-term supplements of the vitamin (100,000 IU) are also suggested to prevent colds, flu, and infections. Lower doses (25,000 IU) are needed every two days to upkeep the body and boost immunity. Smokers should consider increasing the consumption of vitamin A and C rich raw vegetables and fruits to protect their lungs from infections, emphysema, and cancer. Foods containing the highest amounts of vitamin A are as follows: baked sweet potatoes, carrots, spinach, squashes, papaya, kale, cantaloupe, cooked turnip greens, apricots, broccoli, tomato, and avocado. Sea algae and wheat grass are rich in the nutrient.

Carrot-based vegetable juice (tomato, any greens, pumpkin, beetroot, cabbage, broccoli, barley grass, etc.) is nutrient-dense and cleansing to the body. Fruits and vegetables improve night vision; build strong bones and tooth enamel; prevent infections, acne and skin and hair problems; fight cancer and free radicals; and prevent diabetes and cardiovascular disorders. Why not protect your health with vitamin A?