Carrots belong to the Umbelliferae family, named after the umbrella-like flower clusters that plants in this family produce. As such, carrots are related to parsnips, fennel, parsley, anise, caraway, cumin and dill. Carrots can be as small as two inches or as long as three feet, ranging in diameter from one-half of an inch to over two inches. Carrot roots have a crunchy texture and a sweet and minty aromatic taste, while the greens are fresh tasting and slightly bitter. Carrots can actually be found in a host of other colors including white, yellow, red or purple.
Nutritional breakdown
According to the United States Department of Agriculture, one medium carrot or 1/2 cup of chopped carrots is considered a serving size. One serving size of carrots provides 25 calories, 6 grams of carbohydrate, 3 grams of sugars and 1 gram protein.
Carrots are an excellent source of Vitamin A, providing 210% of the average adult's needs for the day. They also provide 6%of Vitamin C needs. 2% of calcium needs and 2% of iron needs per serving.
It is the antioxidant beta-carotene that gives carrots their bright orange color. Beta-carotene is absorbed in the intestine and converted into Vitamin A during digestion.
Carrots also contain fiber, Vitamin K, potassium, folate, manganese, phosphorus, magnesium, Vitamin E and zinc.
Antioxidant Benefits
All varieties of carrots contain valuable amounts of antioxidant nutrients. Included here are traditional antioxidants like vitamin C, as well as phytonutrient antioxidants like beta-carotene. The list of carrot phytonutrient antioxidants is by no means limited to beta-carotene.
- Carotenoids: alpha-carotene, beta-carotene, lutein
- Hydroxycinnamic acids: caffeic acid, coumaric acid, ferulic acid
- Anthocyanindins: cyanidins, malvidins
Different varieties of carrots contain differing amountsof these antioxidant phytonutrient. Red and purple carrots, for example, are best known for the rich anthocyanin content. Oranges are particularly outstanding in terms of beta-carotene, which accounts for 65% of their total carotenoid content. In yellow carrots, 50% of the total carotenoids come from lutein.
Cardiovascular Benefits
Antioxidant nutrients in carrots are believed to explain many of the cardioprotective benefits provided by these root vegetables. The many different kinds of carrot antioxidants are most likely to work together and provide us with cardiovascular benefits that we could not obtain from any of these antioxidants alone if they were split apart and consumed individually, in isolation from each other. The synergistic effect of carrot antioxidants is a great example of a whole food and its uniqueness as a source of nourishment.
Cancer
A variety of dietary carotenoids have been shown to have anti-cancer effects due to their antioxidant power in reducing free radicals in the body. One study found that current smokers who did not consume carrots had three times the risk of developing lung cancer compared with those who ate carrots more than once a week. Beta-carotene consumption has been shown to have an inverse association with the development of colon cancer in the Japanese population. Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer.
Vision
According to Duke ophthalmologist Jill Koury, MD, Vitamin A deficiency causes the outer segment of the eye's photoreceptors to deteriorate, damaging normal vision. Correcting Vitamin A deficiencies with foods high in beta-carotene will restore vision.
Macular Degeneration
This is a common eye disease of the elderly that impairs the function of the macula. Research has found that people who ate the most amount of beta-carotene had a forty percent lower risk of macular degeneration compared with those who consumed the least. Beta-carotene can also split itself via an enzymatic reaction to form provitamin A, which is often associated with antioxidant capacity in relation to vision. Therefore, carrots are an all-around vision booster.
Macular Degeneration
This is a common eye disease of the elderly that impairs the function of the macula. Research has found that people who ate the most amount of beta-carotene had a forty percent lower risk of macular degeneration compared with those who consumed the least. Beta-carotene can also split itself via an enzymatic reaction to form provitamin A, which is often associated with antioxidant capacity in relation to vision. Therefore, carrots are an all-around vision booster.
Brain Health
Carrot extract has been found to be useful for the management of cognitive dysfunctions and may offer memory improvement and cholesterol-lowering benefits.
Digestion
Carrots, like most vegetables, have significant amounts of dietary fiber in those orange roots, and fiber is one of the most important elements in maintaining good digestive health. Fiber adds bulk to stool, which helps it to pass smoothly through the digestive tract, and it also stimulates peristaltic motion and the secretion of gastric juices. Altogether, this reduces the severity of conditions like constipation, and protects your colon and stomach from various serious illnesses, including colorectal cancer. Fiber also boosts heart health by helping to eliminate excess LDL cholesterol from the walls of arteries and blood vessels.
Diabetes
Carrots are good for blood sugar regulation due to the presence of carotenoids in this delicious vegetable. Carotenoids inversely affect insulin resistance and thus lower blood sugar, thereby helping diabetic patients live a normal, healthy live. They also regulate the amount of insulin and glucose that is being used and metabolized by the body, providing a more even and healthy fluctuation for diabetic patients.
Liver Protection
Digestion
Carrots, like most vegetables, have significant amounts of dietary fiber in those orange roots, and fiber is one of the most important elements in maintaining good digestive health. Fiber adds bulk to stool, which helps it to pass smoothly through the digestive tract, and it also stimulates peristaltic motion and the secretion of gastric juices. Altogether, this reduces the severity of conditions like constipation, and protects your colon and stomach from various serious illnesses, including colorectal cancer. Fiber also boosts heart health by helping to eliminate excess LDL cholesterol from the walls of arteries and blood vessels.
Diabetes
Carrots are good for blood sugar regulation due to the presence of carotenoids in this delicious vegetable. Carotenoids inversely affect insulin resistance and thus lower blood sugar, thereby helping diabetic patients live a normal, healthy live. They also regulate the amount of insulin and glucose that is being used and metabolized by the body, providing a more even and healthy fluctuation for diabetic patients.
Liver Protection
Carrot extract may help to protect your liver from the toxic effects of environmental chemicals
Immune Booster
Carrots contain a number of antiseptic and antibacterial abilities that make it ideal for boosting the immune system. Not only that, carrots are a rich source of vitamin C, which stimulates the activity of white blood cells and is one of the most important elements in the human immune system.
Oral health
The organic compounds in carrots all by themselves are good for mineral antioxidants, but carrots also stimulate the gums and induce excess saliva. Saliva is an alkaline substance and combats the bacteria and foreign bodies that can often result in cavities, halitosis, and other oral health risks.
Immune Booster
Carrots contain a number of antiseptic and antibacterial abilities that make it ideal for boosting the immune system. Not only that, carrots are a rich source of vitamin C, which stimulates the activity of white blood cells and is one of the most important elements in the human immune system.
Oral health
The organic compounds in carrots all by themselves are good for mineral antioxidants, but carrots also stimulate the gums and induce excess saliva. Saliva is an alkaline substance and combats the bacteria and foreign bodies that can often result in cavities, halitosis, and other oral health risks.
