Let’s talk about the Health Benefits of Carrot.
Carrot (Daucus carota) is a root vegetable that normally serves as the perfect fruit for the immune system because of its nutritional value.
Carrot contains a good source of vitamin K1, beta carotene, fiber, potassium, and antioxidants. With these sources, you are sure of healthy living, and also, it has more benefits to your system.
With these said of carrot, it also helps in weight loss, lowers the level of cholesterol, and aid in the healthy eye for those with eye challenges.
Why can’t you spice up your health with this wonderful fruit? Do you know that their carotene antioxidants have been linked to reducing the risk of cancer?
However, as beautiful as these fruits, you can find carrots in many colors like White, red, purple, and yellow. In this article, you will find everything needed to know about the carrot.
The nutritional facts of carrots’ water content range from 86–95%, and the edible portion consists of around 10% carbs.
Research has shown that carrots contain protein and have little fat.
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
Carrots 67 of sucrose, starch, and sugar (sucrose and glucose) mainly comprise water and carbs.
Carbs in carrots are also a good source of fiber, with one medium-sized carrot (61 grams) providing 2 grams.
In research, carrots rank low on the glycemic index (GI), which measures how foods raise blood sugar after a meal.
However, eating low-glycemic foods is beneficial for people with diabetes, and also its numerous health benefits can’t be measured for people who eat it often.
Fiber is among the sources that reduce constipation.
Pectin has been the main form of soluble fiber in carrots; soluble fibers lower blood sugar by help in slowing down the digestion of starch and sugar.
The insoluble fibers found in carrots are hemicellulose, cellulose, and lignin. However, insoluble fibers may promote regular bowel movements and also reduce the risk of constipation.
Additionally, soluble fibers can impair the absorption of cholesterol from your digestive tract, lowering blood cholesterols.
Carrots serve as a good source of vitamins and minerals, especially vitamin A ( from beta carotene), biotin, potassium, K1 (phylloquinone), and B6.
- Vitamin A: Carrots are rich in beta carotene, which helps the body convert into vitamin A. The nutrient promotes growth, development, good vision and boosts immune function.
- Biotin (Vitamin H): Biotin plays an essential role in protein and fat metabolism.
- Vitamin K1 (phylloquinone): Vitamin K1 is essential for blood coagulation and can promote bone health
- Potassium: An important mineral, potassium is essential for blood pressure control.
- Vitamin B6: Vitamin B6 helps convert food into energy and is among the group of related vitamins.
Health benefits of carrots
Much of the research on carrots has focused on carotenoids.
Reduced risk of cancer
A research carried out by (National Cancer Institute) shows that diets rich in carotenoids may aid protect against several types of cancer.
The antioxidant effect of dietary carotenoids (orange, yellow, and red) organic pigments present in carrots and other vegetables may reduce cancer risk. However, Lutein and zeaxanthin are examples of these carotenoids.
It also noted that women with high circulating levels of carotenoids might have a reduced risk of breast cancer.
One medium-sized raw carrot of 61 grams contains 509 micrograms (mcg) RAE of vitamin A.
According to the 2015–2020 Dietary Guidelines for Americans, it is advised that males need to consume at least 900 mcg RAE of vitamin A each day, while females need at least 700 mcg of RAE.
Prostate cancer: A study in 2015 suggested a link between a diet rich in carotenoids and a lower risk of prostate cancer.
Leukemia: In 2011, studies reviewed that nutrients in carrot juice extract could kill leukemia cells and slow their progression.
Lung cancer: In 2011, a study shows that drinking carrot juice may help prevent the type of damage that leads to lung cancer, mostly those engaged in smoking.
Lower blood cholesterol
Presently, high blood cholesterol is among the risk factor for heart disease.
However, much intake of carrots has been linked to lower cholesterol levels.
Carrot is a low-calorie food; it can increase fullness and decrease calorie intake when eaten often.
For this reason, they may be a useful addition to an effective weight loss diet.
Improves Eye health
Consuming carrots has helped a lot in eye health; patients with low vitamin A are more likely to experience night blindness. Eating food rich in Vitamin A or carotenoids may help lower the condition.
Carotenoids may also cut your risk of age-related macular degeneration
Improve Bone Health
Carrots contain vitamin K and small amounts of phosphorus and calcium. All of these mentioned contribute to healthy bone and also prevent osteoporosis.
However, eating a balanced diet can help keep the bones healthy.