Carrots
The carrot (Daucus carota) is a root vegetable often claimed to be the perfect health food
It is crunchy, tasty, and highly nutritious. Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants
They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health
What’s more, their carotene antioxidants have been linked to a reduced risk of cancer
Carrots are found in many colors, including yellow, white, orange, red, and purple
Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A
Health benefits of carrots
Much of the research on carrots has focused on carotenoids
Reduced risk of cancer
Diets rich in carotenoids may help protect against several types of cancer
This includes prostate, colon, and stomach cancer
Women with high circulating levels of carotenoids may also have a reduced risk of breast cancer
Dated research suggested that carotenoids could protect against lung cancer, but newer studies have not identified a correlation
Lower blood cholesterol
High blood cholesterol is a well-known risk factor for heart disease
Intake of carrots has been linked to lower cholesterol levels
Weight loss
As a low-calorie food, carrots can increase fullness and decrease calorie intake in subsequent meals
For this reason, they may be a useful addition to an effective weight loss diet
Eye health
Individuals with low vitamin A levels are more likely to experience night blindness, a condition that may diminish by eating carrots or other foods rich in vitamin A or carotenoids
Carotenoids may also cut your risk of age-related macular degeneration
Carrots’ water content ranges from 86–95%, and the edible portion consists of around 10% carbs
Carrots contain very little fat and protein
The nutrition facts for two small-to-medium raw carrots (100 grams) are
| Principle | Nutrient Value/100g | Unit |
|---|---|---|
| Energy | 41 | Kcal |
| Carbohydrates | 9.6 | g |
| Protein | 0.9 | g |
| Total Fat | 0.2 | g |
| Sugars | 4.7 | g |
| Cholesterol | zero | mg |
| Dietary Fiber | 2.8 | g |
| Water | 88 | g |
Carbs
Carrots are mainly composed of water and carbs
The carbs consist of starch and sugars, such as sucrose and glucose
They are also a relatively good source of fiber, with one medium-sized carrot (61 grams) providing 2 grams
Carrots often rank low on the glycemic index (GI), which is a measure of how quickly foods raise blood sugar after a meal
Their GI ranges from 16–60 — lowest for raw carrots, a little higher for cooked ones, and highest for puréed
Eating low-glycemic foods is linked to numerous health benefits and considered particularly beneficial for people with diabetes
Fiber
Pectin is the main form of soluble fiber in carrots
Soluble fibers can lower blood sugar levels by slowing down your digestion of sugar and starch
They can also feed the friendly bacteria in your gut, which may lead to improved health and decreased risk of disease
What’s more, certain soluble fibers can impair the absorption of cholesterol from your digestive tract, lowering blood cholesterol
The main insoluble fibers in carrots are cellulose, hemicellulose, and lignin. Insoluble fibers may reduce your risk of constipation and promote regular bowel movements
Carrots are about 10% carbs, consisting of starch, fiber, and simple sugars. They are extremely low in fat and protein
Vitamins and minerals
Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6
Vitamin A: Carrots are rich in beta carotene, which your body converts into vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function
Biotin: A B vitamin formerly known as vitamin H, biotin plays an important role in fat and protein metabolism
Vitamin K1: Also known as phylloquinone, vitamin K1 is important for blood coagulation and can promote bone health
Potassium: An essential mineral, potassium is important for blood pressure control
Vitamin B6: A group of related vitamins, B6 is involved in the conversion of food into energy
Other plant compounds
Beta carotene: Orange carrots are very high in beta carotene. The absorption is better (up to 6.5-fold) if the carrots are cooked
Alpha-carotene: An antioxidant that, like beta carotene, is partly converted into vitamin A in your body
Lutein: One of the most common antioxidants in carrots, lutein is predominantly found in yellow and orange carrots and is important for eye health
Lycopene: A bright red antioxidant found in many red fruits and vegetables, including red and purple carrots, lycopene may decrease your risk of cancer and heart disease
Polyacetylenes: Recent research has identified bioactive compounds in carrots that may help protect against leukemia and other cancers
Anthocyanins: These are powerful antioxidants found in dark-colored carrots
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