13 Benefits of Carrots Nutrition – For what it serves and Properties
The carrot (Caucus carrot, family Apiaceous) is an edible, orange-colored root, widely used throughout the world. We will now understand the main benefits of the carrots nutrition, what its frequent use is, and what properties of the carrot help health and fitness.
A little history of Carrots Nutrition
The carrots nutrition, a vegetable so common in the homes of so many families, was not always so. The orange carrot, which came to be planted only in the late sixteenth century, is actually a mutant form of the original carrots, which are purple. In the Netherlands, farmers engaged in the cultivation of purple carrots often picked mutant varieties of yellow or white. And it was from the combination of these two specimens that the carrot emerged as we know it today.
There are those who report that the orange carrot has gained space by joining the Dutch history (a reference to the House of Orange-Nassau). But there are those who credit its fame and prevalence to its flavor and size: the orange carrot is sweeter, has more pulp and is larger than the primitive.
The carrots nutrition were brought to the USA by the Trinians. But it was with the arrival of Asian and European immigrants that they became popular, especially in the South and Southeast. We find carrots in markets and fairs throughout the year, but their harvest period runs from July to January.
What’re the carrots nutrition for?
Carrots are widely used in cooking. The carrot salads are refreshing, a great choice for the summer. Many bars have on their menu carrot sticks, a smoother and healthier snack. The carrot is also used for the preparation of soups (of carrot itself or of vegetables). Purees and juices are also prepared for them. Its sweet taste also makes it possible to use it as the main ingredient in desserts; the carrot cake is quite appreciated.
The carrot also stands out for its nutrients, which also gives it medicinal properties. Thus, in addition to the tasty culinary applications, the benefits of carrot extend to human health; we will understand next what their properties.
Properties of carrots nutrition
Carrot is a low-calorie food; 100 g provides about 54 calories.
A raw carrot is also considered a low glycemic index food, that is, its intake does not raise blood sugar levels.
It is a rich source of vitamin A, in the form of carotenoids, a very beneficial nutrient for the health of the eyes. It is also a good source of vitamin C (anti-oxidant and helps the defense system), vitamin K (good for blood clotting), vitamin B6 (prevents anemia and growth problems), biotin or even vitamin H (acts on the metabolism of fats); of potassium (important for neurons, muscles and heart), molybdenum (used in the metabolism of iron, also prevents anemia) and fibers (which are great for the intestine). In carrots, we also find the vitamins E, B1, B2, niacin (or even B3), pantothenic acid (or even B5) and folic acid (or B9). It also contains manganese, phosphorus, and copper.
Grated raw carrot – 100g
Amount per Serving% Daily Value
Energy value 20 kcal 1%
Carbohydrate 3.4 g 1.13%
Protein 1.9 g 2.53%
Total fats 0.4 g 0.73%
Saturated fats 3.6 g 14.4%
Trans fats 2 mg 0.08%
Sodium 39 mg 1.95%
Vitamin A 30,940 IU
Calcium 30 mg 3%
Iron 0.6 mg 3.3%
Benefits of Carrots nutrition
The benefits of the carrot are several, we will understand a little about the next, knowing what the carrot serves in detail and the beneficial properties of health and good form:
1) Carrots nutrition is great for the eyes
The beta-carotene found in carrots is transformed into vitamin A in our body. One of the pigments present in the retina, capable of recognizing light, is nothing more than a form of vitamin A. It is no wonder that eating carrots is excellent for maintaining eye health.
Vitamin A prevents nocturnal blindness and helps prevent the occurrence of other diseases that affect vision, such as cataracts and age-related macular degeneration (a disease prevalent in the elderly, who affects the macula, central portion of the retina and can lead to the blindness).
Research has revealed that a higher intake of beta-carotene is able to reduce the risk of macular degeneration by 45%.
2) Carrots nutrition helps in fighting cancer
Carrot is the only species that produces an antifungal toxin called falcarinol. It is a natural “pesticide”; a metabolite that it produces to protect itself. Studies have shown that carrot extract has been able to contain the growth of colon cancer cells and that such activity has been provided by its polyacetylenes, especially falcarinol.
The beta-carotene present in the carrot also has an anticancer action. A study by the Harvard School of Public Health’s Department of Nutrition states that a diet rich in beta-carotene is a way for younger men to prevent prostate cancer. Other study states that increasing the amount of beta-carotene ingested (from 1.7 mg to 2.7 mg) decreases the risk of lung cancer by more than 40% (and a mean carrot has about 3 mg of beta-carotene!).
Still, in relation to lung cancer, a survey reports that smokers who do not eat carrots are 3 times more likely to have lung cancer than those who consume it more than once a week.
Carrot fibers and beta-carotene may also help in the fight against colon cancer. And finally, the carrot also brings benefits against leukemia. Research has shown that carrot juice extract has killed the leukemic cells and prevented their progression.
3) Carrots nutrition is good for the heart
The carrot has an extremely significant amount and quality of antioxidants (vitamin A, C, E). The combination of these agents guarantees many benefits for the cardiovascular system, after all, many diseases that affect the heart have at their origin an oxidative stress.
High cholesterol and hypertension are important and known risk factors for the occurrence of heart disease. As we have already seen, the carrot contains a large number of soluble fibers, especially pectin, which stimulate the production of bile (and for this synthesis the liver recruits the cholesterol present in the blood). A study in the United States found that people who ate 1 cup of carrot daily and for 3 weeks had a reduction in cholesterol levels. Carrots are also rich in potassium, a vasodilator, that is, it relaxes the tension in the blood vessels which allows better blood flow (which lowers blood pressure).
Animal studies show that carrot polyacetylenes are also good for the heart. Falcarinol and falcarinol have anti-aggregating and anti-inflammatory properties.
4) Carrot is also good for the brain
Research in the Netherlands has revealed that beta-carotene protects the brain from the effects of aging on cognitive ability. A Harvard study showed that men who consumed beta-carotene supplements (50 mg every other day) decelerated this cognitive decline, taking into account, of course, the results of the placebo group.
5) Carrot helps to lose weight
In addition to being a low-calorie food, the carrot, as already mentioned, is a highly nutritious food.
Vitamin A appears to help lower abdominal fat, another important risk factor for heart disease.
While vitamin C helps to burn fats while practicing physical activity. Research published in Nutrition & Metabolism showed that young people who have lower levels of vitamin C burned 25% less fat during exercise compared to those who have normal amounts of vitamin C.
Carrot fibers also help you lose weight. According to Colorado State University, the fibers stimulate more chewing, which provides a feeling of satiety (which will make you eat a much smaller amount of food).
Other Benefits of Carrots Nutrition
6) Research on carrots nutrition
Research has shown that people who suffered a stroke but had high levels of beta-carotene in the body had a higher survival rate. The daily intake of a carrot decreases the chances of a stroke occurring by up to 68%.
7) Safe vegetable for kids
Children should eat carrots because vitamin A helps in child development.
8) Fiber In Carrots Nutrition
However, carrots nutrition is most effective in detoxifying your body from toxins and harmful parasites which leads to serious health disorders. It also helps cleanse the colon.
9) Carrots Nutrition For Liver
Carrot is also great for the liver, as it protects it from the toxicity of some substances.
10) Carrots Nutrition Best For Oral Health
Carrot is an ally of oral health. Just chewing the carrot already helps promote tooth cleaning. Eating carrot also stimulates a greater production of saliva, body fluid that participates in the fight against bacteria causing cavities and bad breath.
11) Antibacterial Remedy In Carrots Nutrition
Such antibacterial properties of the carrot aid the defense system of our organism. Vitamin C also instigates the action of leukocytes.
12) Vitamins Of Carrots Nutrition
Vitamin A and other carrot antioxidants are great for the skin: they protect the cells from the action of the sun’s rays. In addition, vitamin A helps in the prevention of wrinkles, acne and skin blemishes.
13) Less Vitamins
Deficiency of vitamin A leaves the nails and hair dry and can cause exophthalmia, skin dryness at the pathological level.