If you enjoy snacks that are crunchy carrots are an excellent choice. They are with vitamins like Vitamin A and vitamin K and potassium.
Although they are considered to be a root vegetable however, they aren’t so high in carbs like other root vegetables. Carrots bring a splash of color and offer a variety of nutritious nutrients to soups, salads stews, and even side dishes.
Carrot Nutrition Facts
A moderate-sized carrot (61g) contains 25 calories. It also contains 0.5g proteins, 6g carbohydrates and zero grams of fat. Carrots are a good source of fiber, vitamin K, as well as vitamin A. The information below on nutrition is supplied through the United States Department of Agriculture.
Carbs
One cup (128g) in chopped, raw carrots contains 12.3 grams of carbs. It also has 3.6 grams of fiber as well as 6.1 grams of organic sugars. The glycemic index (GI) for cooked carrots is low and ranges between 35 and 43.
Fats
Carrots are low in fat (nearly zero grams for a medium carrot and 0.3g for one portion cut carrot) and the most of them are polyunsaturated.
Protein
Carrots aren’t particularly rich in protein. The average cup of carrots provides only 1.2 grams of protein.
Vitamins and Minerals
Carrots are a great source of vitamin A, specifically beta carotene. This is responsible for their bright orange color. Carrots also contain magnesium, calcium, potassium folate, phosphorus vitamin E, as well as vitamin K.
Calories
A moderate-sized, medium-sized carrot (61g) contains 25 calories and 86% of them come from carbohydrates, 9 percent from protein and 5% of fat.
A cup (128g) of chopped carrots has 52 calories. One cup (110g) of grated carrots contains 45 calories. 1 Cooked carrots are similar in calories compared to raw provided that there are no other ingredients added, for example butter. A cup (156g) of cooked, boiled and drained carrots has 55 calories.
As compared to other root veggies they are a lower calorie alternative. A cup cooked boiling parsnip slices has 112 calories. 3A half-cup serving (100g) of sweet potato has 90 calories in a cup and plenty of vitamin A similar to carrots.
Summary
Carrots are a good source of fiber and carbohydrates and are low in protein, fat and sodium. Carrots are rich in vitamin A. They also contain plenty of other nutrients, including potassium, vitamin K magnesium, calcium, and folate.
Health Benefits
The health benefits of carrots could be attributable to their carotenoid level (vitamin A). Carrots also have a significant amount of fiber, which has numerous advantages.
Supports Cardiovascular Health
Carrots are rich in phytochemicals, which have antioxidant and anti-inflammatory properties that to reduce the risk of developing heart disease. The polyphenols present in carrots have been proven to boost bile secretion which lowers cholesterol levels and triglycerides.
The fiber found in carrots aids in lowering cholesterol. In addition, carrots are a good source of 9 percent of the recommended potassium intake. Potassium is believed to lower the blood pressure level.
Protects Eyesight
Carrots are a fantastic supply of Vitamin A including carotenoids like lutein and the zeaxanthin. Since the carotenoids tend to build up within the retinas, they can be especially beneficial in preventing the onset of macular degeneration caused by age, which is the most common cause of losing vision.
A regular intake of carrots as well as other citrus vegetables is an excellent method to guard your eyes from the consequences of aging and environmental damage.
Improves Dental Health
A study that examined teeth loss rates in an older Japanese population suffering from cognitive impairment revealed that greater consumption of beta carotene from carrots as well as other vegetables like pickled leafy green vegetables, cabbage squash, green leafy vegetables and Chinese cabbage demonstrated an anti-dentist effect. problems. 7
Consuming foods rich in beta carotene is not a substitute for proper dental hygiene practices, like the reduction of added sugar intake eating sugary food in moderation, as well as regular flossing and brushing.
Prevents Cognitive Decline
The same study highlighting the advantages of carrots and other vegetables to maintain tooth health has also linked this eating routine with the cognitive advantages. A higher intake of carrots and other vegetables that are nutritious lower the risk of developing dementia. Eating cooked and raw carrots as a part of an overall healthy eating routine is an effective strategy to keep your mind sharp throughout the passage of time.
Reduces Risk of Cancer
The vitamin A contained in carrots shields DNA from damage caused by oxidative stress that can cause cancer. Carrots come in a variety of colors, such as red, yellow, orange and purple, each having different levels and types of antioxidants.
Orange carrots are rich in beta carotene. They are also yellow carrots that are lutein-rich and red carrots are rich in lycopene, and the purple ones with anthocyanins. The extract of purple carrots has been found to shield colon cells from DNA damage from oxidative sources by up to 20 percent. 4 The antioxidants present in various colors of carrots function across the entire body, to fight cancer
May Help Manage Diabetes
The beta-carotene and fiber found in carrots can help control diabetes. Beta-carotene, an ingredient that is precursor to vitamin A, shields cells from oxidative damage and fights inflammation. Studies have shown that b-carotene protects in the fight against diabetes type II obesity, cardiovascular diseases and metabolic syndrome.
Additionally, fiber is vital in helping to regulate blood sugar since it reduces digestion of food, thereby reducing your blood sugar levels following the consumption of a meal.
Allergies
Food allergies to carrots are not common but they could be. If you’re allergic pollen from the birch tree, you may also suffer from an allergic reaction that is triggered by carrots referred to as oral allergy syndrome. The symptoms may manifest within a few minutes or an hour following exposure. If you suspect that you are allergic to oral allergens such as carrots or aphthous, consult an allergist for a discussion of your concerns.
Adverse Effects
Carrots don’t have any known harmful side effects, however when you consume a significant quantity you could be diagnosed with a harmless disease called carotenemia. Carotenemia causes a yellowing of the skin. usually, it disappears after you have reduced your intake of beta carotene.
Varieties
There are many varieties of carrots, which differ in appearance, color and size, as well as taste and the preferred conditions for growing. Baby carrots are Baby Spike, Little Finger, Short ‘n Sweet and Minicor. Other varieties of carrots that are popular are Orbit, Thumbelina, Royal Chantenay, Danvers, Avenger, Gold Pak, Tender Sweet as well as Belgium White.
There are many varieties of carrots that vary in color, including white and yellow to orange and purple to red, and black. Carrots are typically bought fresh, but can also be in canned or frozen form. Carrots that are shreds are a great ingredient to add to salads and sandwiches.
When It’s Best
There are carrots available at any season because of their lengthy shelf lives. Indeed, carrots harvested can last up to six months when stored in the proper conditions. Look for carrots at the supermarket or at your local farmer’s market. Find fresh carrots that are dry and firm with no major flaws or indications of decay.
Storage and Food Safety
Take off the green tops of carrots to prolong the storage capacity of carrots. While the greens of carrots are edible, it is best to be sure to separate them from the root in order to minimize loss of moisture. Greens are only good for a couple of weeks in the fridge. You can keep carrots in the crisper of your refrigerator in plastic bags with perforations for many days.
Prior to having a meal or cutting in carrots it’s essential to clean off any dirt or bacteria with a vegetable brush in cool water. A lot of people prefer peeling carrots, but it’s not required if you don’t want to. You can preserve the carrots in your kitchen using the pressure canner. It is also possible to blanch and then freeze them.