Carrots are root vegetables that were first grown in Afghanistan around 900 AD. Orange may be their best-known color, but they also come in other hues, including purple, yellow, red, and white. Early carrots were purple or yellow. Orange carrots were developed in Central Europe around the 15th or 16th century.
This popular and versatile veggie may taste slightly different depending on the color, size, and where it’s grown. The sugar in carrots gives them a slightly sweet flavor, but they also can taste earthy or bitter.
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.
Eating low-glycemic foods is linked to numerous health benefits and is 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.
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.
5 Wonderful Health Benefits And Uses Of Carrots are:
Carrots are good for your eyes
This is probably the best-known carrot superpower. They’re rich in beta-carotene, a compound your body changes into vitamin A, which helps keep your eyes healthy. And beta-carotene helps protect your eyes from the sun and lowers your chances of cataracts and other eye problems.
Yellow carrots have lutein, which is also good for your eyes. Studies have found that it can help with or prevent age-related macular degeneration, the leading cause of vision loss in the U.S.
They can lower your risk of cancer
They can lower your risk of cancer. Antioxidants have been proven to fight off harmful free radicals in your body, and that can make you less likely to have cancer. The two main types of antioxidants in carrots are carotenoids and anthocyanins. Carotenoids give carrots their orange and yellow colors, while anthocyanins are responsible for red and purple coloring.
Carrots May help with weight loss goals
Low in calories and a good source of fiber, research suggests that including vegetables, like carrots, in your diet helps increase fullness and a sense of satiation. Nevertheless, some weight loss plans, like the very low-carb diet plans, advise avoiding carrots because they contribute more in the way of simple carbs.
This approach ignores the other health benefits of carrots and the fact that when eaten in whole form, the structure, fiber, and high water content of carrots help curb appetite. Their natural sweetness may also be helpful in reducing other sugars in the diet.
May support gut health
A study of young women who ate sufficient carrots to supply 15g of fiber per day over a three-week period reported that the fiber was highly fermentable. Further, studies confirm that vegetable has a prebiotic role, which means carrot fiber is a good source of fuel for the beneficial bacteria that reside in the gut.
Many of these gut bacteria produce short-chain fatty acids which have benefits not only for the gut but for our wider health too.
Carrots Lower Cholesterol Levels
As per rat studies, carrot consumption can reduce cholesterol absorption and increase the antioxidant status of your body. These effects can also promote cardiovascular health. Raw carrots are also rich in a fiber called pectin which may help lower cholesterol.
Summary
Carrots are rich in vitamins, minerals, and plant compounds that are all important parts of a balanced diet.
Studies show that a varied diet rich in vegetables — including carrots — can support natural immune function, digestive processes, and cardiovascular health.
Faqs:
Do carrots help your brain?
Nilofar Pendhari, a certified clinical nutritionist, says, “Carrots are a great source of beta-carotene (which our body converts to Vitamin A). They reduce the oxidative stress in the brain that helps prevent Alzheimer’s disease, improve memory, and fight cognitive decline.”
Can you eat raw carrots every day?
Yes, you can. The carotenoids in carrots are converted into vitamin A in the human body. A cup of cooked carrots contains five times the amount of carotenoids you should get in a day. Carrots also provide 3 grams of fiber, which is more than 25% of your daily need.
How many carrots should I eat per day?
The average recommended intake of five servings of various fruits and vegetables on a daily basis contains about 6 to 8 mg of carotenoids. Eating one or two to three carrots a day can be recommended.
Also, moderation is key. Consuming more than four carrots a day may cause carotenemia.
Can you eat carrot greens?
Carrot greens contain significantly higher levels of vitamin C than the root. They also contain potassium, calcium, and protein. Though they can be a little bitter if consumed raw, sautéeing the greens in a little olive oil and salt will soften the harsh flavor.
What are the benefits of eating carrots on an empty stomach?
Eating carrots on an empty stomach has many health benefits. Some believe it may detoxify the blood, though more research is warranted.
Is it good to eat carrots in the morning?
Yes. Eating carrots in the morning before a meal is good for health. It may help boost digestion. Also, the fiber in carrots can keep one satiated and prevent overeating.
Does carrot whiten skin?
Possibly not. While carrots may help boost skin health, there is a lack of evidence suggesting that they may alter melanin production and change the skin tone.
Are carrots a superfood?
Yes. Carrots are loaded with beneficial micronutrients and pack several health advantages that make them a superfood.
Also read: https://www.healthevoke.com/6-health-benefits-of-pomegranates/