Carrot
Carrot
Carrot is a crunchy, tasty, highly nutritious root vegetable. It is packed with beta carotene, fiber, vitamin K1, potassium, and antioxidants. It has numerous health benefits, including weight loss, lower cholesterol levels, and improved eye health. Beta carotene present in carrot is linked with reduced risk of certain cancer. Nutritional facts of carrot per 100 grams:
|
Calories |
41 |
|
Water |
88% |
|
Protein |
0.9 grams |
|
Carbs |
9.6 grams |
|
Sugar |
4.7 grams |
|
Fiber |
2.8 grams |
|
Fat |
0.2 grams |
Carrot consists mainly of water and carbs. Carbs present are starch, sugars, and fiber. A medium sized carrot (61 grams), contains 2 grams fiber. The glycemic index of carrot is low. The main fiber present in carrots is pectin. Pectin is a soluble fiber and can slow down the digestion of sugar and starch. Hence, beneficial for diabetes patients. In addition they can also feed friendly bacteria present in the gut. Hence, improve health and decrease the risk of diseases. Additionally, soluble fiber also impairs the absorption of cholesterol from the digestive tract, resulting in lower blood cholesterol levels. The main insoluble fibers present in carrots are cellulose, hemicellulose, and lignin. Insoluble fibers promote regular bowel movements. Carrots are especially rich in biotin, potassium, vitamin A, vitamin K1, and vitamin B6. Carrots are also packed with powerful antioxidants. These are linked with an improved immune function and reduced risk of many illnesses, including heart disease, and certain types of cancer. The main plant compounds found in carrots are beta carotene, alpha carotene, lutein, lycopene, polyacetylenes, and anthocyanins. The main carotene in carrots is beta carotene, which is converted into vitamin A in the body.
Potential benefits of carrots
The main focus of research on carrots is on carotenoids. Diets rich in carotenoids may protect against certain types of cancers including, prostate, colon, and stomach cancers. Women with high intake of carotenoids have a lower risk of developing breast cancer.
High blood cholesterol level increases the risk of heart disease. Intake of carrot is linked with lower blood cholesterol levels. Carrots are low in calories but high in water and fiber content. So, carrots can be easily added to a weight loss diet.
Carotene present in carrots are converted to vitamin A in the body. Deficiency of vitamin A causes night blindness. Carotenoids also reduce the risk of age related macular degeneration.
Potential downsides associated with carrots:
Carrots are normally safe to eat, but have adverse effects on some people. Too much consumption can cause your skin to become a little yellow or orange, but this is harmless.
According to some studies, carrots can cause pollen related allergic reactions in food allergic individuals. People sensitive to birch pollen or mugwort pollen, may react to carrots. Symptoms caused include itching in mouth, swelling of throat, or severe allergic shock. Carrots grown in contaminated soil or irrigated with contaminated water can be loaded with large amounts of heavy metals, which is unsafe for consumption.
