The carrot is often thought of as a portion of healthy food, and for good reason. Full of beta-carotene, fibre, vitamin K1, potassium, and antioxidants, carrots are an increasingly relevant ingredient in healthy eating.
A crunchy, sweet root vegetable that is packed with nutrients, you can enjoy carrots raw or cooked. The bright orange colour indicates the presence of beta carotene, which the body retains and converts to vitamin A. Carrots also pack a lot of fibre and vitamin K1 without many calories. Here are 101 carrots nutrition facts you should know.
Carrots are delicious vegetables that have several health benefits. They contain many carotene antioxidants, which have been linked to reduced risk of cancer and to lowering cholesterol levels. Carrots also have an antiaging property that strengthens connective tissue and can be useful in preventing age-related memory loss. A 1-cup serving has about 50 calories, is low in sodium, and contains no cholesterol.
Did you know that the orange colour in carrots comes from a substance called beta-carotene, an antioxidant the body converts into vitamin A? Or that carrot is available in a variety of colours? The white carrot is not botanically a carrot. It is a different root vegetable (Daucus carota) with a very similar appearance to the yellow and orange carrots.
This article gives you the information you need to know about carrots, along with their nutrition facts and health benefits.
Carrots’ Nutrition facts
Carrots’ water content ranges from 86–95%, and the edible portion consists of around 10% carbs. Carrots have almost no fat and little to no protein.
The nutrition facts for two small-to-medium raw carrots (100 grams) are:
Sugar: 4.7 grams
Protein: 0.9 grams
Carbs: 9.6 grams
Fibre: 2.8 grams
Fat: 0.2 grams
Not only are carrots a great source of vitamin A and antioxidant carotenoids, but they also contain pectin – a soluble fibre that can help lower blood sugar levels by slowing down your digestion of sugar and starch. Fibre can also feed the friendly bacteria in your gut, which could lead to improved health and decreased risk of disease.
Carrots are a great source of both soluble and insoluble fibre. Soluble fibres can lower blood cholesterol and insoluble fibres can promote regular bowel movements. Carrots, an excellent source of insoluble and soluble fibres, can help you with weight management, promote healthy digestion and regular bowel movements and reduce your risk of colon cancer.
Carrots are mainly composed of water, with a very small amount of fat. On the other hand, they contain quite a bit of carb. Most of this consists of starch and sugars that are converted to glucose in our system. Carrots also contain beta-carotene and other carotenoids. These pigments give carrots their rich orange colour, which is preserved during cooking. The rich orange colour means carrots contain good amounts of vitamin A.
Carbs are found in almost all foods but have different GI ratings depending on their form. Understanding this will help you follow dietary guidelines for carbohydrates and make choices that can help reduce your risk of diabetes – and make it easier to maintain a healthy weight.
3. Vitamins and minerals
A tasty and crunchy orange root vegetable, carrots are used as a garnish or salad ingredient. They also provide several vitamins and minerals, including biotin, potassium, and vitamins A (from beta carotene), K1 (phyllo Quinone) and B6.
Vitamin B6: Vitamin B6 is needed to convert the food you eat into energy. It helps maintain healthy red blood cells, nerves and skin. Vitamin B6 also works together with other B complex vitamins to help metabolize proteins, carbohydrates and fats.
Vitamin A: They look so fresh and juicy, you can just imagine biting into a crunchy carrot and getting a tasty dose of vitamin A. Vitamin A is necessary for good vision, and also helps to promote growth, development, and healthy immune function.
Vitamin K1: Vitamin K1 is also known as phyllo Quinone. It is an essential vitamin that is important for blood clotting and maintaining strong bones.
Biotin: Biotin is a water-soluble vitamin that is essential to the metabolism of fat and protein. It has received attention for its role in promoting hair and skin health, supporting healthy nerve function, and assisting in the body’s use of fats, carbohydrates and proteins.
Potassium: An essential mineral, potassium is important for blood pressure control. The body needs potassium to help regulate muscle contraction, nerve transmission and fluid balance.
Other Major Plant Compounds
When the farmer’s market is covered in snow, carrots are one of the few vegetables that can still be enjoyed in a variety of forms. From this hearty root vegetable, food chemists have isolated several powerful plant compounds, including carotenoids.
Carrots are a good source of beta carotene, the main carotene in carrots. Beta carotene can be converted into vitamin A in your body. However, this conversion process may vary by individual. Eating fat with carrots can help you absorb more of the beta carotene. Beta-carotene is the main carotene found in carrots. It can be converted into Vitamin A in your body, which can help maintain healthy vision and skin.
Important plant compounds in carrots are:
Beta carotene: Did you know carrots are a good source of antioxidants, specifically beta-carotene and alpha-carotene? Beta-carotene is partly converted into vitamin A in your body. Orange carrots are very high in beta carotene. The absorption is better (up to 6.5-fold) if the carrots are cooked.
Lycopene: Lycopene may decrease your risk of cancer and heart disease. Lycopene is a bright red antioxidant found in many red fruits and vegetables, including red and purple carrots.
Polyacetylenes: High levels of Polyacetylenes are found in carrots. These bioactive compounds may help protect against leukemia and other cancers.
Lutein: A natural antioxidant, lutein is made up of reddish-orange coloured pigments found in certain foods, including yellow and orange carrots. Lutein is an especially important nutrient for the eyes and brain.
Anthocyanins: Enhance macular and other types of eye vision with the antioxidants found in dark-colored carrots.
Health Benefits of Carrots
Prevent from the risk of cancer
Containing abundant levels of phytonutrients, carotenoids found in carrots have numerous health benefits. Carotenoids are antioxidants, meaning they can help prevent damage to cells that may be linked to cancer.
A healthy diet, rich in fruits and vegetables, is linked with a reduced risk of cancer. Carrots are one of the vegetables for which a link has been established. Carotenoids are believed to be one of the main contributors to this effect.
Improve your eye health
Carrots are a tasty and nutritious snack food that is especially popular with kids. They’re rich in carotenoids, which may help to maintain healthy vision. Carrots also provide an excellent source of vitamin A that helps support eye health and growth.
Helps in maintaining Weight
Carrots are a low-calorie food, but they are high in fibre and water, which makes them feel like they have a lot more calories than they do. This can help you and your diet feel fuller sooner while decreasing calories eaten in the next meal and help you in weight loss.
Helps in controlling your blood cholesterol
Carrots are rich in beta-carotene, an antioxidant that can lower blood cholesterol and help prevent heart disease. Carrots also have many vitamins, including A and C, which can strengthen the immune system.
You probably don’t think of carrots as being particularly healthy. But eating carrots provides a variety of health benefits, including lower levels of cholesterol in your blood.
Can Grow Carrots Organic Vs Conventionally
Are carrots grown using natural methods superior to conventionally grown ones? Are they healthier for you? That depends on what you mean by “healthy.” Organic farming proponents point out that crops from organic farms contain lower levels of pesticide residues. While that’s a valid point, there’s no real evidence that this translates into detrimental health effects. However, conventionally farmed carrots do contain considerably more carotenoids and other antioxidants than organic ones.
“HealthLink.news does not have any intention to provide specific medical advice, but rather to provide its users and/ or the general public with information to better understand their health. All content (including text, graphics, images, information, etc.) provided herein is for general informational purposes only and is not a substitute for professional medical advice, care, diagnosis, or treatment. HealthLink.news makes no representation and assumes no responsibility/ liability for the accuracy of the information, advice, diagnosis, treatment provided herein or on its website. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY IN SEEKING TREATMENT BECAUSE OF SOMETHING YOU HAVE READ IT HERE OR ACCESSED THROUGH THE HealthLink.news WEBSITE.”