Are you ready to add a pop of colour and nutrition to your meals? Look no further than the humble carrot! These root vegetables are not only delicious but also pack a punch when it comes to health benefits. From promoting healthy eyesight to boosting your immune system, here are five wonderful health benefits and uses of eating carrots that you won’t want to miss.
But before we dive into the health benefits of eating carrots, let’s see some nutritional facts about carrots.
Nutritional facts about carrots
Carrots are packed with benefits and mostly made up of water, with a range of 86–89% water content. The edible part of a carrot is composed of approximately 10% carbohydrates while containing little to no fat and protein.
A medium-sized carrot (61g) has 25 calories, 6g of carbs, 0.5g of protein, and 0g of fat. Carrots are excellent sources of fibre and vitamins A and K. The USDA provides the nutritional information described below:
- Calories: 25
- Sodium: 42mg
- Carbohydrates: 6g
- Sugars: 2.9g
- Protein: 0.5g
- Fibre: 1.5g
- Fat: 0g
- Vitamin A: 509 mcg
- Potassium: 195.2mg
- Vitamin C: 3.6 mg
- Vitamin K: 8 mcg
- Beta-carotene: 5053.8 mcg
Health benefits and uses of eating carrots
Carrots’ beneficial health effects are mostly due to their vitamin A content (carotenoid). Carrots also contain a fair quantity of fibre, which has its own set of perks.
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Good for eye health
Carrots are high in beta-carotene, a type of carotenoid that is converted into vitamin A in the body. Vitamin A is one of the essential components required for eye health and plays a key role in maintaining good vision. It also reduces the risk of age-related macular degeneration.
However, these are not the only nutrients found in carrots that may be beneficial to vision. Carrots include the antioxidant substances zeaxanthin and lutein, which improve eye health. The two natural substances shield the lens and retina.
In addition to this, a vitamin A deficiency can result in a condition named xerophthalmia, which can impair your normal vision and lead to night blindness. -
Boosts the immune system
Eating a well-balanced diet that provides sufficient vitamin C can boost the body’s ability in fighting infections and diseases as well as maintain overall wellness.
Carrots consist of vitamin A and vitamin C, that are useful to the immune system.
According to 2019 research, carrots contain vitamin C, which plays a role in keeping your immune system healthy. -
Reduces the risk of cancer
Carrots contain vitamin A, which shields DNA from oxidative damage, which can lead to cancer.
Carrots also contain antioxidants that have been linked to a lower risk of a number of cancers, such as prostate, colorectal, lung, and leukaemia. The carotenoid antioxidant beta-carotene has been related to a lower rate of cancer, including colorectal cancer.
Carrots additionally contain lycopene, another carotenoid that can help fight certain cancers.
According to a 2022 study, lycopene has the ability to fight cancers including prostate, stomach, breast, and lung cancer, and it may also be associated with the prevention of cardiac problems as well as promotes vascular health. -
Helps control diabetes
Individuals with diabetes are encouraged to eat plenty of non-starchy veggies, including carrots. Carrots are also rich in fibre and beta-carotene, which can help keep diabetes in check.
Moreover, a study published in 2018 revealed that eating a high-fibre diet can help in preventing the development of diabetes type 2.
Additionally, the glycaemic index (GI) may help individuals with diabetes in determining the foods that are most likely to increase their blood glucose levels.
Carrots, both cooked and raw, have a relatively low GI. As a result, they are not likely to cause a spike in blood sugar levels. -
Helps in regulating blood pressure
Carrots contain potassium, which helps with blood pressure regulation.
This mineral regulates sodium levels and assists the kidneys in the removal of excess fluid and sodium from the body, relieving pressure on the heart.
Carrots are also a fantastic alternative for those who want to de-bloat after consuming a lot of salty food. -
Carrot (or carrot juice) benefits for skin
Carrots are packed with carotenoids, particularly beta-carotene and lycopene, which have potent antioxidant properties and contribute to battling skin damage, lightening dark spots, and promoting overall skin health. Carrot (juice), both consumed and used topically, may help reduce dullness and enhance skin radiance.
A research study in Scotland found that participants who ate carotenoid-rich foods such as carrots experienced an enhancement in their appearance. After six weeks, their skin had a pink tone and it glowed. -
Negative impacts
Carrots are not known to have any harmful side effects but consuming a lot of them (as well as other foods that contain high beta-carotene) can lead to a disease called carotenemia.
Carotenemia is a harmless condition that refers to a yellowing of one’s skin that usually goes away when you lower your intake of beta-carotene.
Takeaway
In conclusion, carrots offer a range of benefits and uses for our overall health and well-being. Eating carrots can provide numerous health benefits, such as improved vision, boosted immunity, and a reduced risk of chronic diseases. Carrot juice is also a great way to obtain these benefits while promoting skin health and hydration. Additionally, carrots are a versatile vegetable that can be used in a variety of ways, from salads to soups to snacks. Overall, incorporating carrots into our diet and skincare routine can offer numerous benefits for both our health and beauty.
