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13 Incredible Benefits Of Carrots You Must Know Today

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13 Incredible Benefits Of Carrots You Must Know Today Hyderabd040-395603080 July 18, 2019

Every time you consume something, you are either attracting disease or preventing it. Hence, it is important to cultivate healthy eating habits that are sustainable. Including carrots in your diet is one of them.

This is because carrots are incredibly nourishing. In fact, carrots were first grown as medicine (and not food). There is more to carrots than what most of you might know. Keep reading to find out.

A Brief On Carrots

People have been eating carrots for over 5,000 years. Carrots originated in the Middle East and Afghanistan and were initially available only in purple and yellow. Our familiar orange carrot was developed only later – in the 1600s (1).

The best way to make people eat their veggies is to make them look irresistible – and here, colors play a big role. Researchers are breeding carrots in different colors – including yellow, bright red, and dark orange – to make them more appealing.

But what’s grabbing scientists’ attention is the pigments carrots contain that offer great benefits (2).

What Are The Health Benefits Of Eating Carrots?

1. Help Prevent Cancer

Carrots contain numerous phytochemicals that are well-studied for their anticancer properties (3). A few of these compounds include beta-carotene and other carotenoids. These compounds promote immunity and activate certain proteins that inhibit cancer cells. Studies show that the juice from carrots can combat leukemia as well (4).

Carrots are also found to lower oral cancer risk.

2. Promote Eye Health

Promote Eye Health Pinit

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Vitamin A in recommended quantities is essential for good vision, and carrots offer the nutrient in abundance. If a person is deprived of vitamin A for too long, the outer segments of the eyes’ photoreceptors begin to deteriorate. This disrupts the normal chemical processes involved in vision. Restoring your vitamin A intake can facilitate restoration of your vision (5).

3. Might Enhance Hair Growth

Carrots are powerhouses of vitamins A and C, carotenoids, potassium, and other antioxidants – all of which contribute to hair health. There is limited research on this, though.

4. Promote Skin Health

Carrots are rich in carotenoids. Research suggests that fruits and vegetables rich in these compounds can improve complexion and one’s overall appearance. They achieve this by giving your skin a healthy glow. Be mindful, though – overconsuming carrots ((or other foods high in carotenoids) can result in a condition called carotenosis, wherein your skin appears yellow or orange (6).

5. Regulate Blood Pressure

A recent study claimed that carrot juice contributed to a 5% reduction in systolic blood pressure. The nutrients present in carrot juice, including fiber, potassium, nitrates, and vitamin C – are found to aid this effect (7).

6. Aid Diabetes Treatment

Following a healthy, balanced diet and maintaining a healthy weight can reduce the risk of type 2 diabetes. Studies show that high blood levels of vitamin A may lower the risk of type 2 diabetes (8). Carrots, being abundant in this nutrient, make for an ideal addition to a diabetic meal.

7. Boost Immunity

Vitamin A regulates the functioning of your system and prevents infections. It achieves this by boosting your body’s immunity. Get this immune-boosting vitamin from carrots. Carrots also contain vitamin C. This nutrient further contributes to strengthening the immune system (9).

8. Strengthen Bones

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Vitamin A influences bone cell metabolism. The beta-carotene in carrots is a strong antioxidant that is associated with bone health (10).

9. May Aid Weight Loss

Raw, fresh carrots are about 88% water (11). A medium carrot has only about 25 calories. Hence, including carrots in your diet is a smart way of fill yourself up without piling on calories.

Carrots also contain fiber. A study showed that meals containing whole and blended carrots resulted in higher satiety levels in the test subjects (12).

10. Lower Cholesterol Levels

Carrot consumption reduces cholesterol absorption and increases the antioxidant status of your body. These effects can also promote cardiovascular health. Raw carrots are also rich in a fiber called pectin that helps lower cholesterol (13).

11. Are Good For The Teeth And Gums

Crisp and raw carrots help clear plaque from the teeth and freshen your breath. The fibrous carrots also increase salivation, which can neutralize the citric and malic acids usually left behind in your mouth (14).

12. Promote Liver Health And Eliminate Toxins

Carrots contain glutathione, a supermolecule that helps detoxify the liver. The veggies are also high in plant flavonoids and beta-carotene, both of which stimulate and support your overall liver function. The vitamin A in carrots also combats liver diseases (15).

13. Help Treat PCOS

Carrots are non-starchy veggies with a low glycemic index – and may help treat PCOS. There is limited research in this regard, though.

These are the multiple ways carrots can benefit you. We saw a few of the power nutrients in carrots. In the following section, we will look at their complete nutritional profile.

What Is The Nutritional Profile Of Carrots?

Calorie Information
Amounts Per Selected Serving%DV
Calories52.5 (220 kJ)3%
From Carbohydrate46.6 (195 kJ)
From Fat2.6 (10.9 kJ)
From Protein3.3 (13.8 kJ)
From Alcohol0.0 (0.0 kJ)
Carbohydrates
Amounts Per Selected Serving%DV
Total Carbohydrate12.3 g4%
Dietary Fiber3.6 g14%
Starch1.8 g
Sugars6.1 g
Protein & Amino Acids
Amounts Per Selected Serving%DV
Protein1.2 g2%
Vitamins
Amounts Per Selected Serving%DV
Vitamin A21383 IU248%
Vitamin C7.6 mg13%
Vitamin D~~
Vitamin E (Alpha Tocopherol)0.8 mg4%
Vitamin K16.9 mcg21%
Thiamin0.1 mg6%
Riboflavin0.1 mg4%
Niacin1.3 mg6%
Vitamin B60.2 mg9%
Folate24.3 mcg6%
Vitamin B120.0 mcg0%
Pantothenic Acid0.3 mg3%
Choline11.3 mg
Betaine0.5 mg
Minerals
Amounts Per Selected Serving%DV
Calcium42. 2mg4%
Iron0.4 mg2%
Magnesium15.4 mg4%
Phosphorus44.8 mg4%
Potassium410 mg12%
Sodium88.3 mg4%
Zinc0.3 mg2%
Copper0.1 mg3%
Manganese0.2 mg9%
Selenium0.1 mcg0%
Fluoride4.1 mcg

Source: USDA

Carrots contain beta-carotene and alpha-carotene – two carotenoids that our bodies convert to vitamin A. Vitamin A plays a significant role in boosting healthy vision and immune function, maintaining healthy cells, and activating carcinogen-metabolizing enzymes, among other roles. Carrots also contain luteolin, a flavonoid phytochemical that exhibits antioxidant, anti-inflammatory, and anticancer effects (2).

They are also great sources of folate, dietary fiber, and several other vitamins and minerals (16).

Conclusion

Drowned in the daily humdrum of life, most of us forget to take care of our health. Carrots, with all the nutrition they provide, are a great way to take control of your health. So, keep calm and carrot on!

Also, tell us how you have liked this post. Do let us know by leaving a comment in the box below.

Expert’s Answers For Readers’ Questions

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 five grams of fiber, which is about 25% of your daily need (6).

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 six to eight milligrams of carotenoids. Eating one or two carrots a day can be recommended (6).
Also, moderation is key here. Any more than two carrots a day can 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, sautéing the greens in a little olive oil and salt will soften the harsh flavor (6).

References

  1. Carrots” American Institute for Cancer Research.
  2. New carrots offer colorful surprises…” United States Department of Agriculture.
  3. The latest research on cancer-fighting…” American Institute for Cancer Research.
  4. Bioactive chemicals from carrot…” Journal of Medicinal Food, US National Library of Medicine.
  5. Nutrients for the aging eye” Clinical Interventions in Aging, US National Library of Medicine.
  6. Are carrots good for you?” Consumer Reports.
  7. Drinking carrot juice increases…” Nutrition Journal, US National Library of Medicine.
  8. Could carrots help prevent type 2 diabetes?” Diabetes.Uk.
  9. Vitamin C” The Open University.
  10. Carotenoids and risk of fracture…” Oncotarget, US National Library of Medicine.
  11. Chemical composition, functional properties and processing…” Journal of Food Science and Technology, US National Library of Medicine.
  12. The effects of the fibre content…” The British Journal of Nutrition, US National Library of Medicine.
  13. Effect of carrot intake on…” European Journal of Nutrition, US National Library of Medicine.
  14. Eat fruits and veggies for a…” College of Dentistry.
  15. Plant consumption and liver health” Evidence-based Complementary and Alternative Medicine, US National Library of Medicine.
  16. Carrots” Victoria State Government.

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