A carrot was first cultivated thousand years ago, in the region of Afghanistan.
Red, yellow, purple and white carrots were grown long before the appearance of the sweet, crunchy, and aromatic orange carrot that is now popular. This types of carrot were developed and stabilized by Dutch growers in the 16th and 17th centuries.
This point is part of a collection of articles on the health benefits of common foods.
However, find out more about the nutrients in carrots, their health benefits, tips for eating more carrots, and any precautions.
Moreso, here are some key points about carrots.
- Carrots were first grown in Asia.
- They may not help you see in the dark, the vitamin A in carrots aids prevent vision loss.
- Carrots contain antioxidants, which may protect against cancer.
- Carrots are available all year and can be used in delicious dishes, cakes, and juices.
Health Benefit of Carrot
Carrot is a good source for eye improvement, also are rich in beta-carotene.
As the matter of facts, low deficiency of Vitamin A of individuals is likely to experience night blindness.
Beta-Carotene may also cut the chance of age-related macular degeneration.
Lower Blood Cholesterol
Consumption of carrots has been linked to reducing cholesterol levels because the soluble fibers in carrots bind with bile acids.
Helps prevent cancer
Researches have shown that carrots reduce the risk of lung cancer, colon cancer, breast cancer, and prostate cancer.
Likely that Women with high circulating levels of carotenoids may also be at decreased risk of breast cancer.
Promotes healthy skin
Antioxidants and Vitamin A protect the skin from sun damage. Lacks vitamin A cause dryness to the skin. Vitamin A prevents premature wrinkling, dry skin, blemishes, pigmentation, and skin tone.
carrot contains little protein and fats, raw carrot (61 grams )contain 25 calories, with 4 grams of digestible carbs.
According to the USDA (U.S. Department of Agriculture), one cup of diced carrots, containing 128 (g) of carrot, provides:
- 41 calories
- 88% water
- 12.26 g of carbohydrate
- 0.2g polyunsaturated
- 4 g of sugars
- 0.9 g of protein
- 0.4g saturated
- 0.2 g of fat
- 88 mg of sodium
- 2.8 g of fiber
- 9.6g carbs
- 1069 micrograms of vitamin A
- 7.6 vitamin C
- 42 mg of calcium
- 0.38 mg of iron
- 0.01g monounsaturated
- 15 mg of magnesium
- 45 mg of phosphorus
- 0.31 mg of zinc
- 24 mcg of folate
- 16.9 mcg of vitamin K
- 410 mg of potassium
Soluble fibers lower blood sugar levels by reducing down the digestion of sugar and starch.
Pectin is the foremost form of soluble fiber in carrots.
In like manner, they can more feed the friendly bacteria in the gut, which may lead to decreased risk of disease and improved health.
Several soluble fibers can also break the absorption of cholesterol from the digestive tract, lowering blood cholesterol.
The central insoluble fibers in carrots are in the form of cellulose, but also hemicellulose and lignin.
Furthermore, the insoluble fibers promote regular, and healthy bowel movements and reduce the risk of constipation.
Carrots are essentially composed of carbohydrates and water.
Not to mention, carbs comprise of starch and sugars, especially in sucrose and glucose.
They are also a good source of fiber, with one medium-sized carrot (61 grams) contributing 2 grams.
Carrots frequently rank low on the glycemic index, which denotes a measure of how quickly foods raise blood sugar after a meal.
As shown above, eating low-glycemic foods are linked to various health benefits and are considered beneficial for diabetics.
Minerals and Vitamins
- Biotin: BIotin plays an important role in protein metabolism and fat.
- Vitamin A: Carrots are rich in beta-carotene. Vitamin A promotes good vision and also important for immune function and growth.
- Vitamin K1: vitamin K can promote bone health and also essential for blood coagulation.
- Vitamin B6: A group of linked vitamins that are associated with the conversion of food into energy.
- Potassium: An important mineral, essential for blood pressure control.
Carrots in the diet
Comparatively, there are two seasons a year for carrots. However, they can be found in Markets, supermarkets all year.
Carrots can be stored in the refrigerator in a sealed plastic bag.
Carrots are good to be peeled and washed before consuming.
Similarly, carrot as a versatile vegetable can be eaten raw, boiled, steamed, roasted.
However, raw or steamed carrots provide the most nutritional value.
Carrots are the excellent snack, full of nutrients, crunchy, low in calories, and also taste sweet.
Carrots are an excellent source of many plant compounds, particularly carotenoids, such as lutein and beta-carotene.
Consumption of carrots has been linked with reduced the risk of cancer and also beneficial for heart and eye health, improved digestion.
Carrot has several types in different colors, shapes, and sizes, all of these are great additions to a healthy diet.