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Intake of carrots improves the production of vitamin A, reduces cholesterol and is good for the eyes, among other benefits

Resized image by Dana DeVolk, is available on Unsplash

Carrot is the root of the vegetable known scientifically as Daucus carota. In addition to being crunchy and tasty, it is rich in nutrients, fiber and antioxidants, which provide several health benefits.

Carrot consumption helps you lose weight, has been linked to lower cholesterol levels, reduced cancer risk, and improved eye health. It can be found in many colors including yellow, white, orange, red and purple.

Orange carrots are rich in beta-carotene, an antioxidant that is converted to vitamin A in the body.

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Nutritional benefits of carrots

Edited and resized image by erika akire, is available on Unsplash The water content of an average carrot (61 grams) can vary around 86-95%, and the carbohydrate content is around 10% (see studies about it here: 1 , 2). Carrots contain very little fat and protein. A medium raw carrot contains 25 calories and only four grams of digestible carbohydrates.

Nutritional information: Raw carrot - 100 grams

Carbohydrates

Carrot carbohydrates consist of starch and sugars, such as sucrose and glucose (see study about it here: 1). They are also a good source of fiber. For every 61 grams of carrots (an average carrot), there are about two grams of carbohydrates.

Carrots have a low glycemic index, which ranges from 16 to 60, being lower for raw carrots, a little higher for cooked carrots and even higher for carrot purees (see studies about it here: 3 , 4). This means that the blood sugar level does not increase very quickly after ingestion, which helps with weight loss as it increases the feeling of satiety - in addition to being beneficial for diabetics.

Fiber

Pectin is the main soluble fiber present in carrots (see study about it here: 5). Soluble fiber helps to lower blood sugar levels.

Some types of soluble fiber help to lower bad cholesterol in the blood (see studies about it here: 8, 9). The main insoluble fibers present in carrots are in the form of cellulose, but there is also hemicellulose and lignin (see study about it here: 1).

Insoluble fiber, on the other hand, reduces the risk of constipation and promotes regular and healthy bowel movements ​​(see study about it here: 10).

Carrots also feed beneficial bacteria in the intestine and are considered a prebiotic food. This means that it helps to improve health and contributes to reducing the risk of disease (see studies about it here: 5, 6, 7).

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Vitamins and minerals

Carrots are a good source of several vitamins and minerals, especially vitamin A (which is produced from the beta-carotene in carrots), biotin, vitamin K (phyloquinone), potassium and vitamin B6.

• Vitamin A: Carrots are rich in beta-carotene, which is converted to vitamin A in the body. Vitamin A is good for eye health and is important for growth, development and immune function (see study about it here: 11);
• Biotin: one of the B vitamins, formerly known as vitamin H. It plays an important role in the metabolism of fats and proteins (see study about it here: 12);
• Vitamin K1: Also known as phylloquinone, vitamin K is important for blood clotting and is good for bone health (see studies about it here: 13, 14);
• Potassium: An essential mineral, important for blood pressure control;
• Vitamin B6: A group of related vitamins that are involved in the conversion of food to energy.

Carrots contain many plant compounds, but carotenoids are by far the best known. These substances have antioxidant action, and have been associated with improved immune function and reduced risk of many diseases.

This includes cardiovascular disease, various degenerative diseases and certain types of cancer (see study about it here: 1).

Beta-carotene, the main carotene present in carrots, can be converted into vitamin A in the body. However, there is some individual variability in the effectiveness of this conversion process. Ingesting fat with carrots can increase the absorption of beta-carotene (see study about it here: 15).

These are the main plant compounds found in carrots:

• Beta-carotene: Orange carrots are very rich in beta-carotene. Absorption is better (up to 6.5 times) if the carrots are cooked (see studies about it here: 16, 17, 18);
• Alpha-carotene: An antioxidant that is also partially converted to vitamin A;
• Lutein: One of the most common carrot antioxidants, found mainly in yellow and orange carrots, is important for eye health (see study about it here: 19);
• Lycopene: An antioxidant found in many red fruits and vegetables, including red and purple carrots. It can reduce the risk of cancer and cardiovascular disease (see study about it here: 20).
• Polyacetylenes: Research has identified these bioactive compounds in carrots, they can help protect against leukemia and cancer cells (see studies about it here: 1, 21, 22).
• Anthocyanins: Powerful antioxidants found in dark colored carrots.

health benefits

Much of the research on carrots has focused on carotenoids.

Reduces the risk of cancer

Diets high in carotenes can have a protective effect against several types of cancer, including prostate cancer (23), colon cancer (24) and stomach cancer (25).

Women with high carotenoid levels have a lower risk of developing breast cancer (see study about it here: 26).

Older research suggests that carotenoids may be protective against the development of lung cancer, but more recent studies have found no protective effect (see here: 27, 28).

Lowers cholesterol levels

High blood cholesterol is a well-known risk factor for heart disease. Carrot intake has been associated with lower cholesterol levels (see studies about it here: 27, 28).

Weight loss

Carrots can increase the feeling of satiety and decrease caloric intake in subsequent meals (29).

eye health

People who are deficient in vitamin A are more likely to develop night blindness, a condition that can improve by eating carrots or other foods rich in vitamin A or carotenoids (see study on this: 30).

Carotenoids can also reduce the risk of age-related macular degeneration (see studies about it here: 31, 32 , 33).

Allergy

According to one study, carrots can cause pollen-related allergic reactions in up to 25% of individuals allergic to any food (see study about it here: 34).

Carrot allergy is an example of cross-reactivity in which proteins in certain fruits or vegetables cause an allergic reaction because of their similarity to allergy-causing proteins found in certain pollens.

If you are sensitive to birch pollen or mugwort pollen, then you are likely to be allergic to carrots. Carrot allergy can cause tingling or itching in the mouth, swelling in the throat or even anaphylactic shock, which is a serious condition (see studies about it here: 35, 36, 37).

Contamination

Carrots grown in contaminated soil or with contaminated water contain greater amounts of heavy metals, which can affect their safety and quality (see study about it here: 38).