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.
- 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)