Sweet and crunchy, carrots have been an important part of vegetarian diets. Carrots are basically root vegetables belonging to the Apeaceae or Umbelliferrous family which also includes parsley, parsnip, dill, cumin etc. A carrot plant has green lacy leaves and a long slender orange root that is edible. Baby carrots are tender but they are less flavourful because of their immaturity. These vegetables are believed to have originated about 5000 years ago. In fact, you will be surprised to know that formerly carrots were red, black, yellow, white and mostly purple in colour but not orange. They were first cultivated in Afghanistan and had purple exteriors with yellow flesh. Bright orange carrots were developed by the Dutch in the middle ages and today they are the most common ones.
Besides their delicious flavour, carrots contain high amounts of beta carotene and other health-benefitting compounds such as Vitamin A, minerals and antioxidants. Carrots offer several health benefits and are particularly beneficial for organs like the eyes, skin, digestive system and teeth. No doubt it is a favourite of Bugs Bunny and accounts for his swiftness, energy and intelligence.
Carrot is often used in juice therapy for the treatment of certain diseases. In fact, carrots were initially grown as medicine for treating a variety of ailments. This vegetable can be eaten both in its raw and cooked forms. It serves as a fat substitute when used as a thickener in soups, sauces, casseroles and quick breads. A steaming bowl of carrot soup is a great way to boost your nutrition in winter.Is Carrot Good for Health?
This crunchy power food is low in calories and contains no fat. However, it can provide you with high doses of Vitamin A and other antioxidants. Here are the benefits of eating carrot for skin, hair and health. Read along to
know the amazing health benefits of carrots:
1. Eye Care:
Carrots are excellent for the eyes, thanks to the presence of abundant amounts of beta carotene which is converted into Vitamin A in the liver. This vitamin is converted in the retina to rhodopsin, a purple pigment necessary for night vision. Beta carotene improves night vision and protects against eye problems like glaucoma, macular degeneration and senile cataracts. It is also helpful in night blindness. A study has proved that consumption of beta carotene reduces the risk of macular degeneration by 40%.
2. Cardiovascular Benefits:
Carrots contain a variety of antioxidants and polyacetylenes which together provide a protective shield to the heart. Studies have shown that consumption of foods high in carotenoids lower the risk of heart disease. Besides being extremely rich in beta carotene, carrots also contain alpha-carotene and lutein. Regular consumption of carrots protects your heart from oxidative damage, plaque formation and bad cholesterol elevation. This is because they contain soluble fibers which bind with bile acids.
3. Prevents Cancer:
Studies have shown that the consumption of carrots can reduce the risk of lung cancer, breast cancer and colon cancer. This is because carrots are rich in the poly-acetylene antioxidant, falcarinol which fights against cancers by destroying pre-cancerous cells in the tumors. In this way, carrots possess anti-carcinogenic properties that inhibit the growth of cancer cells in the colon and support the health of the lower digestive tract.
4. Boosts the Immune System:
Carrot contains a variety of nutrients and antioxidants along with Vitamin C which boost your immune system. Regular consumption of carrots creates a protective shield for our body.
5. Dental Health:
Carrots are beneficial for your teeth and mouth as they scrape off plaque and food particles like a toothbrush or toothpaste. Carrots stimulate the gums and facilitate the formation of a lot of saliva, which being alkaline in nature, balances the acid-forming and cavity-forming bacteria. The minerals present in carrots kill harmful germs in the mouth and prevent tooth decay.
6. Cleanses the Body:
As stated earlier, carrots contain abundant amounts of Vitamin A which assist the liver in flushing out toxins from the body. It reduces the accumulation of bile and fat in the liver. The soluble fiber, on the other hand, cleanses the colon by facilitating waste elimination.
7. Prevents Ageing:
The high level of beta carotene in carrots acts as an antioxidant to prevent and reverse cell damage done to the body through regular metabolism. Thus, it helps in slowing down the ageing of cells.
8. Beneficial during Menstruation and the Post-Menopausal Phase:
Carrot juice is extremely beneficial for women. This is because the phytoestrogen in carrots helps relieve menstrual pain and regularizes bleeding in those having heavy menstrual flow. It is also beneficial for post-menopausal women as it helps to get rid of hot flushes and stabilizes other menopausal symptoms.
9. Helpful During Pregnancy:
Carrots are particularly helpful during pregnancy as they aid in the proper development of the fetus and reduce the risk of fetal infections and miscarriage. Regular consumption of carrots is known to help in the production of breast milk and improve its quality.
10. Prevents Stroke:
According to a research conducted at Harvard University, people who consumed more than six carrots a week are less likely to suffer from strokes in comparison to those who ate only one carrot a month or less.
11. Source of Calcium:
Few of us are aware of the fact that carrots contain calcium which is vital for the growth and development of bones in children and women.
12. Digestive Health:
Carrots are a good source of fiber which helps in regularizing bowel movements and aids digestion. It is also beneficial in conditions like constipation and acid re-flux. Besides, this fiber aids in weight loss and in avoiding sugar hikes in the blood.
13. Other Benefits:
Carrots are high in carotenoids which regulate blood sugar. They also contain alkaline elements which purify and revitalize the blood as well as balance the acid alkaline ratio in the body. The high potassium content in carrots helps in balancing the high levels of sodium associated with hypertension and controls blood pressure.
Carrots: Skin Benefits
Carrots are great for your skin, thanks to the abundant amounts of Vitamin A and other antioxidants which protect against various skin problems and help in maintaining skin health.
The benefits of eating carrots for skin are as follows:
14. Carrots for Glowing Skin:
Consumption of carrots keeps your skin healthy and vibrant as they are loaded with Vitamin C and antioxidants. Carrots can also be used to prepare an inexpensive and convenient face mask. All you need to do is mix grated carrot with some honey and apply it as a face mask to get glowing skin.
15. Treatment of Blemishes/Scars:
Drinking carrot juice is effective in getting rid of blemishes and scars. You can also apply carrot pulp on your skin to clear the blemishes.
16. Anti-ageing Benefits:
Carrots also contain Vitamin C which aids collagen production in the body. Collagen is a type of protein that is vital for the maintenance of skin elasticity. It helps prevent wrinkles and locks the process of ageing. Vitamin A, being an antioxidant, also attacks the free radicals to prevent signs of ageing like wrinkles, pigmentation and an uneven skin tone.
17. Sun Protection:
Beta carotene in carrots is a skin-friendly nutrient that is converted to Vitamin A inside the body. It helps in repairing the skin tissues and provides protection against the sun’s harsh rays. The antioxidants and carotenoids protect and condition the skin to increase its immunity against the sun and heal sunburns. In fact, consumption of carrot juice in summer acts as a natural sunblock.
18. Suitable for Dry Skin:
Deficiency of potassium can lead to dry skin. Carrots are rich in potassium; hence, drinking carrot juice can prevent this problem as well as keep your skin hydrated.
19. Treatment of Skin Ailments:
Carrots are effective in the prevention and cure of various skin ailments. The antioxidants in this vegetable can treat skin conditions like pimples and acne, rashes, dermatitis and other skin problems caused due to Vitamin A deficiency. However, carrots should not be consumed in excess as they can cause your skin to temporarily turn yellowish orange in colour.
20. Healing Qualities:
Carrots possess great healing qualities. Raw or grated carrots can be applied to wounds, cuts and inflammation for quick healing. Their anti-inflammatory properties help to revitalize and tone the skin.
Carrots: Hair Benefits
Since ages, carrots have been known to promote hair growth and add thickness to the hair. Being loaded with Vitamin A, carrots offer the following benefits for your hair.
21. Treatment of Hair Loss:
Carrots are great for combating hair loss as they provide your hair with vital vitamins, making them stronger, thicker and shinier. Drinking carrot juice for hair makes your hair healthy.
22. Stimulates Hair Growth:
Consuming 3 to 4 ounces of carrot juice daily stimulates hair growth as well as thickens your hair. Vitamin C and Vitamin E in carrots improve circulation in the scalp, thus promoting hair growth and prevent premature greying of hair.
Carrots: Nutritional Value
Carrots are a nutritious addition to your diet as they are one of the richest sources of beta carotene. They also have an amazing combination of phytonutrients comprising of other carotenoids such as alpha-carotene and lutein, hydroxycinnamon acids, anthocyanins and poly-acetylenes like falcarinol and falcarindiol. They are also important sources of Vitamin C, Vitamin K, dietary fiber and potassium. They also contain Vitamin B6, niacin, folate, Vitamin E, enzyme-supporting manganese and molybdenum, and energy-providing Vitamin B1, Vitamin B2 and phosphorus. The nutritional value of carrots is explained below.
| See the table below for in-depth analysis of nutrients:Carrots (Daucus carota), Fresh, raw, Nutrition value per 100 g.Total-ORAC value 666 umol TE/100 g. (Source: USDA National Nutrient data base) | ||
| Principle | Nutrient Value | Percentage of RDA |
| Energy | 41 Kcal | 2% |
| Carbohydrates | 9.58 g | 7% |
| Protein | 0.93 g | 1.5% |
| Total Fat | 0.24 g | 1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.8 g | 7% |
| Vitamins | ||
| Folates | 19 µg | 5% |
| Niacin | 0.983 mg | 6% |
| Pantothenic acid | 0.273 mg | 5.5% |
| Pyridoxine | 0.138 mg | 10% |
| Riboflavin | 0.058 mg | 4% |
| Thiamin | 0.066 mg | 6% |
| Vitamin A | 16706 IU | 557% |
| Vitamin C | 5.9 mg | 10% |
| Vitamin K | 13.2 µg | 11% |
| Electrolytes | ||
| Sodium | 69 mg | 4.5% |
| Potassium | 320 mg | 6.5% |
| Minerals | ||
| Calcium | 33 mg | 3% |
| Copper | 0.045 mg | 5% |
| Iron | 0.30 mg | 4% |
| Magnesium | 12 mg | 3% |
| Manganese | 0.143 mg | 6% |
| Phosphorus | 35 mg | 5% |
| Selenium | 0.1 µg | <1% |
| Zinc | 0.24 mg | 2% |
| Phyto-nutrients | ||
| Carotene-α | 3427 µg | – |
| Carotene-ß | 8285 µg | – |
| Crypto-xanthin-ß | 0 µg | – |
| Lutein-zeaxanthin | 256 µg | – |
Calories and fat: Carrots are low in calories with a 100 gram serving providing just 41 calories. It contains negligible amount of fat and no cholesterol.
Fiber: Carrots are a good source of dietary fiber. A cup of chopped carrots provides about 3.6 grams of dietary fiber. The recommended daily allowance of fiber is 21 to 25 grams for women and 30 to 38 grams for men. Fiber helps in keeping your intestines and arteries clear and clean, and reduces the risk of cardiovascular disease.
Beta Carotene and Vitamin A: Carrots are renowned for their high content of beta carotene. They are a top source of Vitamin A with 1 cup serving of chopped carrots providing 1069 micrograms of this vitamin. Vitamin A is vital for healthy eyes, skin, teeth and bones. The recommended daily allowance (RDA) of Vitamin A is 700 micrograms and 900 micrograms for women and men respectively.
Vitamin K: A cup of chopped carrots provides 16.9 micrograms of Vitamin K which is equivalent to 20% of the RDA of 75 to 90 micrograms. This vitamin plays a crucial role in clotting your blood as well as in the maintenance of bone health, thus reducing the risk of fractures, breaks and osteoporosis.
Vitamin C: Fresh carrots are also a good source of Vitamin C with a 100 gram serving providing about 9% RDA of this vitamin. Vitamin C is a water-soluble antioxidant that helps in maintaining healthy connective tissue, teeth and gums.
Antioxidants: Carrots contain a variety of antioxidants. They are particularly rich in the poly-acetylene antioxidant, falcarinol. This antioxidant possesses anti-carcinogenic properties as it destroys pre-cancerous cells in the tumors.
B-Vitamins: Carrots are especially rich in the B-complex group of vitamins such as folic acid, Vitamin B-6 (pyridoxine), thiamin, pantothenic acid etc that act as co-factors of enzymes.
Minerals: Carrots also contain healthy amounts of minerals like copper, calcium, potassium, manganese and phosphorus.
Now that you know the health and beauty benefits of carrots, you are going to definitely include in your diet routine. Does your diet includes carrots everyday? Or it need to be introduced? Share your thoughts with us through comments.
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