10 HEALTH BENEFITS OF CARROT

HEALTH BENEFITS OF CARROT

Carrots have a number of health benefits. Carrots are weight loss friendly food and help to lower cholesterol levels and improved eye health.

It is tasty, crunchy, and highly nutritious. Carrots are a particularly very good source of beta-carotene, fiber, vitamin K, potassium, and antioxidants.

Carrots are found in many colors, including yellow, white, orange, red, and purple.

The traditional orange color found in carrots get their bright color from beta-carotene, an antioxidant that is converted to vitamin A in the body.

One medium, raw carrot (61 grams) contains 25 calories, with only 4 grams of digestible carbs.

Health benefits of carrot

Carrots - Nutrition Facts

	Amount
Calories	41
Water	88 %
Protein	0.9 g
Carbs	9.6 g
Sugar	4.7 g
Fat	0.2 g
Fiber	2.8 g
Saturated	0.04 g
Monounsaturated	0.01 g
Polyunsaturated	0.12 g
Omega-3	0 g
Omega-6	0.12 g

Carrots are mainly composed of water and carbohydrates.

The carbs present in carrot consist of starch and sugars, such as sucrose and glucose

Carrots are also a relatively good source of fiber, with one medium-sized carrot (61 grams) providing 2 grams. Pectin is the main form of soluble fiber in carrots.

Soluble fibers can lower blood sugar levels by slowing down the digestion of sugar and starch.

Certain soluble fibers present in carrot can also impair the absorption of cholesterol from the digestive tract, lowering blood cholesterol.

Vitamins and Minerals

Carrots are a very good source of several vitamins and minerals, especially vitamin A (from beta-carotene), vitamin K (phylloquinone), biotin, potassium, and vitamin B6.

• Vitamin A: Carrots are rich in beta-carotene, which is converted to vitamin A in the body. Vitamin A promotes and helps in good vision, and is important for growth, development, and immune function.
• Biotin:  Biotin is one of the B-vitamins, formerly known as vitamin H. It plays an important role in fat and protein metabolism.
• Vitamin K1: vitamin K1 is also known as phylloquinone, vitamin K is important for blood coagulation and can promote bone health.
• Potassium: An essential mineral, important for blood pressure control.
• Vitamin B6: Vitamin B6 is a group of related vitamins that are involved with the conversion of food into energy.

Carrots contain many plant compounds, but the carotenoids are the best known.

These are substances with powerful antioxidants and have been linked to improved immune function and reduced risk of many diseases.

This includes cardiovascular disease, various degenerative diseases, and certain types of cancer.

These are the main plant compounds found in carrots:

• Beta-carotene: Orange color carrots are very high in beta-carotene. The absorption is better (up to 6.5-fold) if the carrots are cooked.
• Lutein: One of the most common antioxidants present in carrots, predominantly found in yellow and orange carrots and is important for eye health.
• Alpha-carotene: An antioxidant that is also partly converted to vitamin A.
• Lycopene: Lycopene is a bright red antioxidant found in many red fruits and vegetables, including red and purple carrots. It may decrease the risk of cancer and cardiovascular disease.
• Polyacetylenes: Recent research has identified bioactive compounds in carrots that may help protect against leukemia and cancer cells.
• Anthocyanins: Powerful antioxidants found in dark-colored carrots.

HEALTH BENEFITS OF CARROT

 1. PROMOTE EYE HEALTH

Eye health is the first benefit of carrot. Vitamin A is essential for good vision, and carrots offer the Vitamin A nutrient in abundance. If a person is deprived of vitamin A for too long, the outer segments of the eyes’ photoreceptors begin to deteriorate. This leads to night blindness.

Carrots are rich in lutein and lycopene which help in maintaining good eyesight and night vision. The high amount of vitamin A also helps boost healthy eyesight and vision.

  2. REDUCE RISK OF CANCER

Carrots contain numerous phytochemicals that are well-known for their anticancer properties. A few of these compounds in carrots include beta-carotene and other carotenoids. These compounds promote immunity and activate certain proteins that inhibit cancer cells. Some studies show that the juice from carrots can combat leukemia as well.

  3. PROMOTE SKIN HEALTH AND ENHANCES HAIR  GROWTH

Another health benefits of carrot are skin and hair health. Carrots are rich in carotenoids. Research suggests that fruits and vegetables rich in these carotenoids can improve skin appearance and also, help people look younger.

Carrots are rich in vitamins A and C, carotenoids, potassium, and other antioxidants. Anecdotal evidence suggests that the veggies may contribute to hair health.

  4. AID WEIGHT LOSS

Raw, fresh carrots are about 88% water. A medium carrot consists of only about 25 calories. Hence, including carrots in your diet is a smart way of filling yourself up without piling on calories. The best health benefits of carrots are it helps in weight loss.

If you are on a weight loss diet, your diet must include foods that are high on fiber and carrots with both soluble and insoluble fibers perfectly fit the bill. Fiber takes the longest to digest and thus promotes a feeling of fullness and prevents you from eating more food.

   5. DIABETES CONTROL

The fifth health benefits of carrots are diabetes control. Carrots also have a sweet flavor and contain natural sugars. What does this mean for people with diabetes?

 Carrot contains around 10% of carbohydrates and nearly half of this is sugar. Another 30% of this carbohydrate content is fiber. A medium carrot provides 25 calories.

Overall, this makes a carrot a low-calorie, high-fiber food that is relatively low in sugar. For this reason, it scores low on the glycemic index (GI). This index can help people with diabetes understand which foods are likely to raise their blood sugar levels.

Following a healthy, balanced diet and maintaining a healthy weight can help to reduce the risk of type 2 diabetes. In some studies, low blood levels of vitamin A were found in individuals with diabetes. The abnormalities in glucose metabolism would need an increased need to fight oxidative stress, and this is where the antioxidant vitamin A may help.

  6. BLOOD PRESSURE AND CARDIOVASCULAR HEALTH

The fiber and potassium present in carrots may help manage blood pressure.

The American Heart Association (AHA) suggests people add less salt, or sodium, to meals, while eating more foods that contain potassium, such as carrots. Potassium helps relax the blood vessels, reducing the risk of high blood pressure and other cardiovascular problems. Another important health benefit of carrot is cardiovascular health.

One medium carrot provides around 4% of a person’s daily requirement of potassium.

A 2017 review concluded that people with a high fiber intake are less likely to develop cardiovascular disease than people who eat little fiber. Eating a good amount of fiber may also help reduce levels of low-density lipoprotein, or “bad,” cholesterol in the blood.

One study claimed that carrot juice contributed to a 5% reduction in systolic blood pressure. The nutrients present in carrot juice, including fiber, potassium, vitamin C and nitrates, were found to aid this effect 

  7. BOOST IMMUNITY

The seventh health benefit of carrot is it boosts immunity. Vitamin A present in the carrot regulates the functioning of your system and prevents infections. It achieves this by boosting your body’s immunity. Get this immune-boosting vitamin from carrots.  

Carrots also contain vitamin C which contributes to the production of collagen, which is essential for wound healing. This nutrient also further contributes to a strong immune system.

Carrots are packed with various types of vitamins, minerals, and antioxidants such as vitamins B6 and K, phosphorous, potassium, etc. which contribute to bone health, stronger nervous system and help improve brainpower. The antioxidants, apart from helping the body against free radical damage, guard the body against harmful viruses, bacteria, and inflammation.

  8. STRENGTHEN BONES

Vitamin A present in carrot influences bone cell metabolism. Carotenoids are associated with improved bone health. Though there is no direct research stating that carrots can help improve bone health, their vitamin A content may help. Thus another important health benefit of carrot is strengthened bones.

Carrots contain vitamin K and small amounts of calcium and phosphorus. All of these present in carrot contribute to bone health and may help prevent osteoporosis. 

9. ENSURES BOWEL REGULARITY AND HELPS IN GOOD DIGESTION    

The significant amount of dietary fiber present in carrots plays an important role in maintaining good digestive health. Fiber makes your stool bulky which helps it pass smoothly through the digestive tract and prevents conditions like constipation. One more health benefit of carrot is digestion.

Eating carrot regularly can help relieve constipation problems.

   

   10. MAY LOWER CHOLESTEROL LEVEL

The tenth health benefit of carrot is lower cholesterol levels. As per studies, carrot consumption can reduce cholesterol absorption and increase the antioxidant status of your body. These effects can also promote cardiovascular health. Raw carrots are also rich in a fiber called pectin that may help lower cholesterol and reduce cardiovascular problems.