The carrot is a root vegetable. Mostly taproot of this plant is consumed but even the stems and leaves are eaten. Carrots are found in many colors, such as yellow, white, orange, red, and purple. The roots of this plant contain high properties of alpha- and beta-carotene. and lesser amounts of α-carotene, γ-carotene, lutein, and zeaxanthin.
Beta carotene is responsible for the orange color of carrots and it is also partly metabolized into vitamin A. Carrots contain many nutrients such as vitamin A, vitamin K, vitamin B6, and antioxidants that can support the overall health as part of a nutrient-rich diet.
Nutrition Facts of Carrots
Energy: 173 kJ
Carbohydrates: 9.5 g
Sugars: 4.6 g
Dietary fiber: 2.7 g
Fat: 0.22 g
Protein: 0.92 g
Vitamin B6: 0.137 mg
Vitamin C: 5.8 mg
Vitamin E: 0.65 mg
Vitamin K: 13 mg
Calcium: 32 mg
Iron: 0.2 mg
Magnesium: 12 mg
Manganese: 0.142 mg
Phosphorus: 34 mg
Potassium: 320 mg
Sodium: 65 mg
Zinc: 0.22 mg
Health Benefits of Carrots
1. Boost Brain Health
Carrots contain natural compounds called lutein that act as anti-inflammatories. It is the same antioxidant that is known to protect the retina from macular degeneration. As per studies, it can even help in brain function.
2. Promote Healthy Vision
According to studies vitamin A is essential for good vision, and sharp eyesight. Carrots offer these nutrients in abundance. A deficiency of vitamin A can lead to a condition called xerophthalmia, which can damage normal vision and result in night blindness. The antioxidants lutein and zeaxanthin present in carrots also enhance eye health. These two compounds protect the retina and lens of the eye.
3. Aid Weight Loss
As per studies, raw carrots have about 88% of water. While it contains 24 calories. Including carrots in the diet can keep one full without consuming immense nutrition as well. Carrots are a good source of fiber that can support weight loss. While carrots have also been associated with lower body mass index and lower rates of obesity.
4. Promote Skin Health
Carrots contain carotenoids. These compounds are known to improve skin appearance and also help individuals look relatively younger. However, consuming carrots is not good and can cause problems called carotenemia. In this condition, your skin appears yellow or orange.
5. Boost Immunity
Vitamin A is known to regulate the functioning of your system and prevent infections, especially during cold and flu season. This can be done by boosting the body’s immunity. An individual can get this immune-boosting vitamin from carrots. The vegetable is also rich in vitamin C which contributes to the production of collagen. It is even important for wound healing.
6. Good For The Teeth And Gums
According to research chewing carrots can help with oral cleanliness. Carrots can freshen your breath. The most important thing is that carrots can neutralize the citric and malic acids usually left behind in your mouth, promoting oral health.
7. Regulate Blood Pressure
In some studies, it was found that carrot juice contributed to a 5% reduction in systolic blood pressure. Carrot juice contains fiber, potassium, nitrates, and vitamin C, all of which can help in regulating blood pressure.