Carrots (scientific name is Daucus carota ) is a rooted vegetable, considered a healthy and healthy food.
Crunchy chewy carrots, sweet and contain high nutrient content. Carrots are a source of beta-carotene, fiber, vitamin K, potassium and antioxidants .
Carrots have many health benefits. They are very beneficial for weight loss and are closely related to lowering blood cholesterol levels as well as improving eye health.
Carotene in carrots is antioxidant and also helps the body reduce the risk of cancer.
This is carrot:
They come in many colors like yellow, orange, red and purple.
Traditional orange carrots are bright colors thanks to beta-carotene, an antioxidant that is converted into vitamin A in the body.
The water content in a carrot can range from 86-95%, a serving equivalent to 10% carbohydrate .
Carrots contain very little fat and protein .
An unprocessed carrot (about 61 grams) contains 25 calories, with only 4 grams of carb digestible.
|The protein||0.9 g|
|Not full||0.01 g|
|Do not produce cholesterol||0.12 g|
Carrots mainly contain ingredients that are water and carbohydrates .
Carb contains carbohydrates and sugars, such as sucrose and glucose .
They are also a good source of fiber, for example, a medium-sized carrot (61 grams) will provide about 2 grams of fiber.
Carrots often rank low on blood sugar readings, a measure of how fast food raises blood sugar after a meal.
Carrot glycemic index ranges from 16-60, the lowest is in raw carrots, slightly higher in cooked carrots and highest for pure carrots .
Eating foods with a low glycemic index is associated with many health benefits , and is considered very beneficial for diabetics .
Pectin is the primary form of carrot-soluble fiber .
Soluble fiber can reduce blood sugar by slowing the digestion of sugar and starch
They can also absorb intestinal bacteria, improve health and reduce the risk of disease .
Some insoluble fiber reduces cholesterol absorption from the digestive tract, reduces blood cholesterol .
The main insoluble fiber in carrots is cellulose, but also in the form of hemicellulose and lignin .
Insoluble fiber reduces the risk of constipation and promotes regular and healthy bowel movements .
Summary : Carrots contain about 10% carb, including starch, fiber and sugar. Carrots are ranked low on the glycemic index.
Vitamins and Minerals
Carrots are a good source of vitamins and minerals, especially Vitamin A (from beta-carotene), biotin, vitamin K (phylloquinone), potassium and vitamin B6.
- Vitamin A: Carrots are rich in beta-carotene, converted into vitamin A when in the body. Vitamin A promotes eye work better, and is very important for growth, development and immune function .
- Biotin: One of the forms of vitamin B, formerly known as vitamin H. It plays an important role in fat metabolism and protein .
- Vitamin K1: Also known as phylloquinone, vitamin K is important for blood clotting and strengthening bones .
- Potassium: This is an essential mineral, important for blood pressure control.
- Vitamin B6: A group of vitamins involves converting food into energy for the body.
Summary : Carrots are an excellent source of vitamin A in the form of beta-carotene. They are also a good source of some B vitamins, vitamin K and potassium.
Other plant compounds
Carrots contain many plant compounds, but carotenoids are the most well-known substance.
These are substances with strong antioxidant activity, related to improving immune function and reducing the risk of disease.
These include cardiovascular diseases, degenerative diseases, and certain types of cancer .
The main beta-carotenene in carrots can be converted into vitamin A in the body.
However, there is a difference in efficiency in the transition. Eating fat with carrots can also help you absorb more beta-carotene .
Some of the main compounds found in carrots:
- Beta-carotene: Orange carrots contain high levels of beta-carotene. Absorption will be better (up to 6.5 times) if carrots are cooked .
- Alpha-carotene: An antioxidant is also metabolized to vitamin A.
- Lutein: One of the most popular antioxidants in carrots is mainly found in yellow and orange carrots. Play an important role for eye health (23).
- Lycopene: A bright red antioxidant is often found in many red vegetables and fruits, including red and purple carrots. It may reduce the risk of cancer and cardiovascular diseases .
- Polyacetylene: Recent research has determined that biologically active compounds in carrots can help fight leukemia and cancer cells .
- Anthocyanin: The powerful antioxidants found in carrots are dark in color.
Summary: Carrots are a good source of many plant compounds, especially carotenoids, such as beta-carotene and lutein.
The health benefits of carrots
Most studies of carrots focus on carotenoids.
Reduce the risk of cancer
Carotene-rich diets can be effective against some cancers.
Including rectal cancer , colon cancer , stomach cancer .
Women with high levels of carotenoid circulation may reduce their risk of breast cancer .
Previous studies have shown that carotenoids can counteract lung cancer cells that are developing, but recent studies show that it doesn't work at all .
Reduces blood cholesterol
High cholesterol in the blood is a major cause of cardiovascular disease.
Eating lots of carrots also helps lower blood cholesterol levels .
Carrots used in meals can increase the feeling of fullness and decrease calorie intake in the next meal .
For this reason, carrots can be a useful supplement to an effective weight loss diet.
Health for the eyes
People who are deficient in vitamin A are often at risk for night blindness, which can be improved by eating carrots or eating foods rich in vitamin A or carotenoids .
Carotenoids may reduce the risk of age-related macular degeneration .
Summary : Eating carrots is associated with a lower risk of cancer and heart disease; Improve health for eyes. Carrots are also a useful ingredient to have an effective diet
Organic carrots and carrots are grown according to the conventional method
Organic farms use natural methods to grow crops.
Several studies have compared the nutrient content between organic and non-organic carrots.
These studies found no difference between carotenoid content or antioxidant content and quality .
Summary : There is no evidence that organic carrots are better or more nutritious than conventional grown carrots.
The mini carrot is the term for small or immature carrots and has become popular as a snack in the last few years.
Actually, there are 2 types called mini carrots, and they are a little different.
One is naturally small carrots, or carrots are harvested before they mature.
Another is carrots that are chopped. This type of carrot is cut from larger pieces of carrots by machine into medium pieces, then peeled, cleaned and sometimes washed with a small amount of chlorine before packing.
There is little difference in the nutritional composition between regular carrots and mini carrots, and they have similar health effects.
Summary : Mini carrots and immature carrots are harvested before they grow larger. Mini chopped carrots are slices of carrots cut from the machine, peeled, cleaned before packaging.
Some personal concerns
Carrots are thought to be safe to eat, but it can cause side effects in some people.
Eating too much carotene can make the skin a little more yellow or orange, this is not harmful.
According to one study, carrots can cause allergic reactions up to 25% of people sensitive to food .
Carrot allergy is an example of cross-reactivity, in which proteins in some fruits or vegetables cause an allergic reaction because of their similarity to allergenic proteins in some areas. pollution area.
If you are sensitive to pollen, or pollen, you may also be allergic to carrots.
This can cause a tingling or itching sensation, but in some people it can cause sore throat and severe allergic shock (anaphylaxis) .
Carrots grown in contaminated or irrigated areas contain large quantities of heavy metals that may affect the quality and safety of carrots .
Summary : Carrots can cause an allergic reaction in some groups of people with pollen allergies. Carrots grown in contaminated soil can be contaminated with large quantities of heavy metals, affecting their safety and quality.
Carrots are a perfect snack, crunchy, nutritious, low calorie, sweet taste.
They have many benefits for the heart and eyes, improve the digestive system as well as reduce the risk of cancer.
There are many types of carrots with different colors, shapes and sizes. These are all supplements that have great benefits for a healthy diet