What happens to the body when we eat carrots?

 Secrets of eating carrot

 

The carrot  is a root vegetable often claimed to be the perfect health food.

It is crunchy, tasty, and highly nutritious. Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants 

They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.

 

What’s more, their carotene antioxidants have been linked to a reduced risk of cancer.

Carrots are found in many colors, including yellow, white, orange, red, and purple.

 

Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.

 

Here we go…………..

 

Nutrition facts

Carrots’ water content ranges from 86–95%, and the edible portion consists of around 10% carbs 

Carrots contain very little fat and protein 

The nutrition facts for two small-to-medium raw carrots (100 grams) are:

• Calories: 41

• Water: 88%

• Protein: 0.9 grams

• Carbs: 9.6 grams

• Sugar: 4.7 grams

• Fiber: 2.8 grams

• Fat: 0.2 grams

• Carbs

• Carrots are mainly composed of water and carbs.

• The carbs consist of starch and sugars, such as sucrose and glucose 

• They are also a relatively good source of fiber, with one medium-sized carrot (61 grams) providing 2 grams.

•  Carrots often rank low on the glycemic index (GI), which is a measure of how quickly foods raise blood sugar after a meal.

 

Their GI ranges from 16–60 — lowest for raw carrots, a little higher for cooked ones, and highest for puréed 

Eating low-glycemic foods is linked to numerous health benefits and considered particularly beneficial for people with diabetes

 

Fiber

Pectin is the main form of soluble fiber in carrots Soluble fibers can lower blood sugar levels by slowing down your digestion of sugar and starch.

They can also feed the friendly bacteria in your gut, which may lead to improved health and decreased risk of disease 
 
What’s more, certain soluble fibers can impair the absorption of cholesterol from your digestive tract, lowering blood cholesterol  
The main insoluble fibers in carrots are cellulose, hemicellulose, and lignin. Insoluble fibers may reduce your risk of constipation and promote regular bowel movements  

SUMMARY

Carrots are about 10% carbs, consisting of starch, fiber, and simple sugars. They are extremely low in fat and protein.

 

Vitamins and minerals

Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6.

 

• Vitamin A: Carrots are rich in beta carotene, which your body converts into vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function

• Biotin: A B vitamin formerly known as vitamin H, biotin plays an important role in fat and protein metabolism 

• Vitamin K1: Also known as phylloquinone, vitamin K1 is important for blood coagulation and can promote bone health

• Potassium: An essential mineral, potassium is important for blood pressure control.

• Vitamin B6: A group of related vitamins, B6 is involved in the conversion of food into energy.

SUMMARY

Carrots are an excellent source of vitamin A in the form of beta carotene. They are also a good source of several B vitamins, as well as vitamin K and potassium.

 

Other plant compounds

Carrots offer many plant compounds, including carotenoids.

These are substances with powerful antioxidant activity that have been linked to improved immune function and reduced risk of many illnesses, including heart disease, various degenerative ailments, and certain types of cancer 

 

Beta carotene, the main carotene in carrots, can be converted into vitamin A in your body.

However, this conversion process may vary by individual. Eating fat with carrots can help you absorb more of the beta carotene 

 

The main plant compounds in carrots are:
 

Beta carotene: Orange carrots are very high in beta carotene. The absorption is better (up to 6.5-fold) if the carrots are cooked

Alpha-carotene: An antioxidant that, like beta carotene, is partly converted into vitamin A in your body.

Lutein: One of the most common antioxidants in carrots, lutein is predominantly found in yellow and orange carrots and is important for eye health

Lycopene: A bright red antioxidant found in many red fruits and vegetables, including red and purple carrots, lycopene may decrease your risk of cancer and heart disease Polyacetylenes: Recent research has identified bioactive compounds in carrots that may help protect against leukemia and other cancers 

Anthocyanins: These are powerful antioxidants found in dark-colored carrots.

SUMMARY

Carrots are a great source of many plant compounds, especially carotenoids, such as beta carotene and lutein.

 

Health benefits of carrots

Much of the research on carrots has focused on carotenoids.

 

• Improved vision due to Beta-carotene which is converted to Vitamin A in the liver. Vitamin A is transformed in the retina to rhodopsin, a pigment necessary for night vision.

• Preventing Macular Degeneration and assisting eye health thanks to the high Beta-carotene levels.

• Helping to give a healthy glowing skin as the Vitamin A prevents premature wrinkling, acne, dry skin, uneven skin tone and blemishes.

• Preventing strokes.

• A powerful antiseptic as used by herbalists on cuts and grazes.

• Anti ageing due to the antioxidant properties of beta-carotene slowing down the ageing of cells.

• Helping to cleanse the body as the Vitamin A assists the liver in flushing out toxins from the body and the fibre content helps clean out the colon and hasten waste movement.

• Preventing heart disease as diets high in carotenoids are associated with a lower risk of heart disease.

• Helping in the prevention of lung, breast and colon cancer.

• Healthy teeth and gums by the cleansing action and saliva stimulation which forms an alkaline environment balancing out the acid-forming, cavity-forming bacteria.

• Carrots are such a versatile vegetable and can be enjoyed raw, steamed, boiled, roasted and as an ingredient in soups and stews. Carrots are a popular vegetable to juice because of their sweet, mild flavour.

• Reduced risk of cancer

• Diets rich in carotenoids may help protect against several types of cancer.

•  This includes prostate, colon, and stomach cancers (

• Women with high circulating levels of carotenoids may also have a reduced risk of breast cancer 

• Dated research suggested that carotenoids could protect against lung cancer, but newer studies have not identified a correlation 

• Lower blood cholesterol

• High blood cholesterol is a well-known risk factor for heart disease.

• Weight loss

• As a low-calorie food, carrots can increase fullness and decrease calorie intake in subsequent meals 

• For this reason, they may be a useful addition to an effective weight loss diet.

• Eye health

• Individuals with low vitamin A levels are more likely to experience night blindness, a condition that may diminish by eating carrots or other foods rich in vitamin A or carotenoids  

• Carotenoids may also cut your risk of age-related macular degeneration

SUMMARY

Eating carrots is linked to a reduced risk of cancer and heart disease, as well as improved eye health. Additionally, this vegetable may be a valuable component of an effective weight loss diet.

 

Organic vs. conventionally grown carrots

Organic farming uses natural methods for growing the crop.

 

Studies comparing organic and conventionally grown carrots did not find any difference in the amount of carotenoids or antioxidant content and quality  

However, conventionally grown carrots contain pesticide residues. The long-term health effects of low-grade pesticide intake are unclear, but some scientists have voiced concerns .

 

SUMMARY

While no evidence suggests that organic carrots are more nutritious than conventionally grown ones, organic varieties are less likely to harbor pesticides.

 (see yellow banana vs green banana)