Carrot is the perfect health food. It is tasty and highly nutritious. Today we’ll talk about carrot nutrition & health benefits.
Carrot has been linked to lower risk of cancer, lower cholesterol level, and better eye health among many other benefits.
People have been eating carrots in North America since the 1600s. Carrots are found in many colors including yellow, orange, white, purple and red.
Carrot is mostly water. The water in carrot can vary from around 86-95%.
Carrot contain no cholesterol and very little fat.
100 grams of raw carrot contains –
- 41 calories
- 2.8 g fiber – 11% RDV
- Vitamin A – 334% RDV
- Vitamin K – 14% RDV
- Vitamin C – 9% RDV
- Potassium – 9% RDV
Carrot contains a huge amount of vitamin A. But you can eat carrots every day without overdosing. This is because carrot actually doesn’t contain vitamin A. They actually beta-carotene which our body converts to vitamin A.
Our body only converts as much as needed. So you won’t have to worry about overdosing on vitamin A.
1. Gives You Smooth Skin
Carrot contains a high level of Vitamin A. This can give you glowing, healthy, smooth skin. If you have rough and dry skin, you are probably not getting enough vitamin A.
In a study, led by Dr. Ian Stephen at the University of Nottingham, researchers have found that eating a healthy diet rich in foods like carrot give you a more healthy golden glow than the sun.
This is because carrots contain an antioxidant called carotenoids. It is responsible for the ‘natural tan’.
2. Improves Your Eye Health
People who are low in vitamin A are more at risk of experiencing night blindness.
In one study, researchers tested night vision level in a vitamin A deficient patient before and after therapy. Before therapy, the patient’s night vision level was found to be severely reduced’. Only after seven months of vitamin A therapy, the patient’s night vision level reached the normal level.
Not getting enough vitamin A can also lead to other eye related problems such as dryness of the cornea, retina damage, and corneal ulcers.
Carrot may also reduce the risk of age-related macular degeneration.
3. Reduces Risk Of Cancer
High carotenoid intake has also been linked with reduced risk of breast cancer in women.
Carrot also contains a compound called falcarinol. Scientists found that falcarinol slows down the development of cancerous lesions in rats.
4. May Lower Risk Of Type 2 Diabetes
Carrot is a safe food for people with diabetes. It is a non-starchy vegetable. It contains a very low amount of calorie and carbohydrate. So people with diabetes can eat it as much as they want.
In one study, researchers from Stanford University found that beta-carotene may reduce the risk of type 2 diabetes. Carrot contains beta carotene. So eat carrot regularly.
5. Keep Your Heart Healthy
Carrot may reduce your risk of coronary heart disease (CHD).
In one 10 years study of over 20,000 people, researchers have found that a higher intake of deep orange fruits and vegetables may protect against CHD.
Researchers have also found that regular consumption of carrots lower risk of heart attack in women.
6. Reduces Inflammation
Inflammation is the root cause of cancer, Alzheimer’s, heart disease and arthritis.
Vitamin A is a great anti-inflammatory vitamin. Lack of vitamin A has been linked to inflammation in various part of the body including intestines, lungs, and skin. Carrot contains vitamin A.
Carrot extract provides so much anti-inflammatory benefits that it can rival anti-inflammatory drugs.
7. Boosts Immunity
Vitamin A plays a huge role in boosting your immunity system. It stimulates the production and activity of white blood cells. White blood cells play an important role in defending your body against diseases.
Vitamin C also plays a role in boosting your immune system.
Carrot contains both vitamin A and C.
8. Lowers Cholesterol
High cholesterol level is a well-known risk factor for heart diseases.
Carrot lowers cholesterol. This is because they contain a good amount of soluble dietary fiber.
“Fiber decreases blood cholesterol by binding to bile acids, which are made of cholesterol, in the gastronomical tract and carrying them out of the body as waste,” – Sherry Henly, University of Arizona College of Agriculture & Life Science.
According to the USDA, you should eat two carrots every day to lower cholesterol by up to 20%. This could make a huge difference.
What’s your favorite way of eating carrot?