This week Naana Bodomo, 13 Naana asks: Does eating carrots really improve your eyesight? Wynnie says: The myth that eating carrots can improve eyesight originated during the second world war. The British Royal Air Force didn't want German forces to know that they were using radar to detect bombing raids, so they spread a rumour that British fighter pilots were being fed large quantities of carrots and therefore had excellent night vision. Carrots are rich in beta-carotene, which is a form of vitamin A found in plants, and it gives the roots their characteristic orange colour. Vitamin A is necessary for good eyesight and helps your eyes adjust to low levels of light. A deficiency of vitamin A can cause night blindness. Deficiency of vitamin A is rare in developed places such as Hong Kong, because we eat a wide variety of foods which contain the vitamin. This means chomping on carrots won't help you see any better in the dark unless for some reason you are severely deficient. But while carrots might not actually help you to see in the dark, brightly coloured fruits and vegetables do enhance sight. Research suggest fruit and vegetables can reduce our chances of developing macular degeneration (MD), the main cause of vision loss in people over the age of 55. The macula is located at the centre of the retina. It helps us see fine details and objects directly in front of us. It also helps us to read, write, drive, recognise faces and see colours. MD happens when the macula's cells are damaged and stop working. It's thought that MD is caused by inadequate nutrients, specifically those which build up protective compounds in the eye. Scientists believe that carotenoids (plant pigments), especially lutein and zeaxanthin, are particularly important for maintaining vision as we get older. They act as anti-oxidants which help protect against MD by absorbing the blue light that damages the area at the back of the retina. These carotenoids may also help to strengthen eye membranes and remove harmful substances. Spinach, kale, collards, Swiss chard, mustard greens, dill, red peppers, guavas, orange sweet peppers, broccoli, sweetcorn, tangerines, oranges and persimmon are rich sources of these powerful anti-oxidants. It's thought many nutrients may work together to protect against eye damage. So it's likely that a diet rich in fruits, vegetables and wholegrains will go a long way in preventing MD as we age. Try our recipe (right) for a delicious way to get more from your carrots. Carrot and coriander soup Serves 4 Ingredients 1 onion, sliced 450g carrots, sliced 1 litre vegetable stock large bunch fresh coriander, roughly chopped salt and freshly ground black pepper Method 1 Place the onions, carrots and vegetable stock in a pan and bring to the boil. 2 Cover and simmer for about 15 minutes or until carrots are soft. 3 Whizz with a hand blender until smooth. 4 Reheat, season to taste and sprinkle with fresh coriander before serving. Naana's diary Breakfast: Fruit or cereal with milk Lunch: A sandwich or salad Dinner: Rice with vegetables and fish or meat Snacks: Toast or biscuits Exercise: PE lessons twice a week, netball, basketball Wynnie Chan is a British-trained nutritionist. If you've got a question for her or would like to be featured in this column, e-mail nutrition@scmp.com