Carrots are root vegetables. They are rich in vitamins, minerals and fiber. They are a good source of antioxidants and beta carotene. The human body turns beta carotene into vitamin A.
Believe it or not, carrots were first grown for medicinal purposes. They were originally white, purple, red, yellow, green and black. It is alleged that in the 17th century, Dutch growers cultivated orange carrots as a tribute to William of Orange, who led the struggle for Dutch independence.
This vegetable, which is rich in beta carotene and other carotenoids, is considered one of the best anti-cancer foods, due to its antioxidant, immune stimulating and anti-ageing properties. They improve vision and make your cheeks red because carotene also has anti-anemic properties and it increases the number of red blood cells.
What is the best way to eat carrots? Generally, we tend to think that many vegetables, including carrots, should be eaten raw, or else they lose many vitamins. Although, this is the right way not to make them lose vitamin C, which is easily destroyed with heat, carrots hold other surprises– beta carotene is not a heat-sensitive nutrient. Therefore, it is not destroyed with a short cooking time, actually, when this vegetable is cooked, the cell walls of the plant tissues soften, making it easier for our digestive system to absorb.
Do not over-cook it, it should still remain compact and crunchy.
Another useful ‘trick’ to absorb more beta carotene is to season the carrots with fats (oil, butter, oily seeds). Fat increases the bioavailability of beta carotene and it can triple your body’s ability to absorb it.
In 2017, I accused the person that sells fruits to me that his carrots are not clean like those sold by carrot hawkers. Then, he told me something that shocked me. He said, most of those clean carrots are washed with bleach. I had no reason to doubt him because he has been in the business for years and he is a big-time fruit seller.
Let us look at some of its benefits:
Eye care: Carrots are excellent for the eyes, thanks to the presence of abundant amounts of beta carotene which is converted into Vitamin A in the liver. This vitamin is converted in the retina to rhodopsin, a purple pigment necessary for night vision. Beta carotene improves night vision and protects against eye problems like glaucoma, macular degeneration and senile cataracts. A study has proven that, consumption of beta carotene reduces the risk of macular degeneration by 40 per cent.
Cardiovascular benefits: Carrots contain a variety of antioxidants which provides a protective shield to the heart. Studies have shown that the consumption of foods high in carotenoids lower the risk of heart disease.
Besides being extremely rich in beta carotene, carrots also contain alpha-carotene and lutein. Regular consumption of carrots protects your heart from oxidative damage, plaque formation and bad cholesterol.
Prevents cancer: Studies have shown that the consumption of carrots can reduce the risk of lung cancer, breast cancer and colon cancer.
Studies show that the juice from carrots can combat leukemia as well. Carrots are also found to lower oral cancer risk.
A 2015 review of studies suggested a link between a diet rich in carotenoids and a lower risk of prostate cancer.
Boosts the immune system: Carrot contains a variety of nutrients and antioxidants along with Vitamin C and these will boost your immune system. Regular consumption of carrots creates a protective shield for our body.
Dental health: Carrots are beneficial for your teeth and mouth as they scrape off plaque and food particles, the way a toothbrush and toothpaste do. Carrots stimulate the gums and facilitate the formation of a lot of saliva. The minerals present in carrots kill harmful germs in the mouth and prevent tooth decay.
Prevents aging: The high level of beta carotene in carrots acts as an antioxidant to prevent and reverse cell damage done to the body through regular metabolism. Thus, it helps in slowing down the aging of cells.
Prevents stroke: According to a research conducted at Harvard University, people who consumed more than six carrots a week are less likely to suffer from strokes in comparison to those who ate only one carrot a month or less.
Source of calcium: Few of us are aware of the fact that carrots contain calcium which is vital for the growth and development of bones.
Digestive health: Carrots are a good source of fiber which helps in regularising bowel movements and aids digestion. It is also beneficial in conditions like constipation and acid reflux. Besides, this fiber aids in weight loss and in avoiding sugar hikes in the blood. Consuming more carotenoid-rich foods may lower the risk of colon cancer, according to 2014 research that included data from 893 people.
The findings of a study published the following year suggest that people who consume a high-fiber diet have a lower risk of colorectal cancer than those who consume little fiber.
Regulates blood pressure: The high potassium content in carrots helps in balancing the high levels of sodium associated with hypertension.
Reduces Cholesterol: Here comes an amazing benefit of carrot juice. The potassium present in carrot juice can reduce cholesterol levels. It is good for the liver as it reduces fat and bile in it.
Aids in blood clotting: Vitamin K present in carrot juice helps blood to clot.
Protein building and bone health: Vitamin K, present in carrot juice is essential for the protein-building process in the body. It also helps in the binding of calcium that in turn leads to the faster healing of broken bones.
Controls sugar levels: Magnesium and manganese present in carrot Juice can stabilise sugar levels and help to reduce weight due to diabetes. Carrots do not contain a lot of calories per serving. Since they are also relatively low in carbohydrates and glycemic index, they are not likely to cause your blood sugar levels to spike after you eat them.
Studies show that high blood levels of vitamin A may lower the risk of type 2 diabetes. Carrots, being abundant in this nutrient, make it an ideal addition to a diabetic meal.
Promotes skin health: Carrots are rich in carotenoids. Research suggests that fruits and vegetables rich in these compounds can improve complexion and one’s overall appearance. They achieve this by giving your skin a healthy glow. Be mindful, though – over-consuming carrots (or other foods high in carotenoids) can result in a condition called carotenosis, wherein your skin appears yellow or orange.
When buying carrots, look for firm, smooth, relatively straight and those bright in colour. The deeper the orange-colour, the more beta carotene is present in the carrot. Tightly seal unwashed carrots in a plastic bag and keep in the coolest part of your refrigerator.
Wash just before using, since added moisture in the bag could cause spoilage.
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