Health Benefits/Nutritional Facts of Carrots

 

HEALTH BENEFITS OF CARROT

Carrots (Daucus carota) are root vegetables which belong to the Umbelliferae/Apiaceae family. The name “carrot” was derived from the Greek word “karoton”

There are about five varieties of carrots which are identical in colours of orange, purple, yellow, white and red.

 

NUTRITIONAL CONTENT OF CARROTS PER 100g.(SOURCE: USDA)

NameRawcooked
Water88.29g90.17g
Energy41kcal35kcal
Energy173kj147kj
Calories caloriescalories
Protein0.93g76g
Total lipid(fat)0.24g0.18g
Ash0.97g0.67g
Starch1.43g0.17g
Carbohydrate9.58g8.22g
Fiber2.8g3g
Sugars, total4.74g3.45g
Sucrose3.59g2.7g
Glucose0.59g0.4g
Fructose0.55g0.36g
Maltose0g0g
Calcium, Ca33mg30mg
Iron, Fe0.3mg0.34mg
Magnesium12mg10mg
Phosphorus35mg30mg
Potassium320mg235mg
Sodium69mg58mg
Zinc0.24mg0.2mg
Copper0.045mg0.017mg
Manganese0.143mg0.155mg
Fluoride3.247.5
Selenium0.1ug0.7ug
Vitamin C5.9mg3.6mg
Thiamin0.066mg0.066mg
Riboflavin0.058mg0.044mg
Niacin0.983mg0.645mg
Pantothenic acid0.273mg0.232mg
Vitamin B60.138mg0.153mg
Folate, Total19ug14ug
Folic Acid0ug0ug
Folate, Food19ug14ug
Folate, DFE19ug14ug
Choline8.8mg8.8ug
Betaine0.4mg0.1mg
Vitamin A, UI16706UI17033ug
Vitamin A, RAE835ug852UG
Carotene, beta8285ug8332ug
Carotene, alpha3477ug3776ug
Lycopene1ug0ug
Lutein+zeaxanthin256ug687ug
Vitamin E (alpha-tocopherol)0.66mg1.03mg
Tocopherol, beta/alpha0.01mg0.02mg
Vitamin K( phylloquinone)13.2ug13.7ug
Saturated fatty Acid0.032g0.03g
Monounsaturated Fatty Acid0.012g0.006g
Polyunsaturated Fatty Acid0.102g0.089g
Nutritional Content Of Carrot (raw and cooked compared)

 

  1. Carrot May Help Prevent Cancer

Carrot is a rich source of beta and alpha carotene. These antioxidants have been found to reduce the risk of lung, colon and prostate cancer. (1)

A research found a statistically significant inverse association between higher plasma lycopene concentrations and lower risk of prostate cancer, which was restricted to older participants and those without a family history of prostate cancer. The research also suggested that, among younger men, diets rich in beta-carotene may also play a protective role in prostate carcinogenesis. (6)

 

According to The National Institute of Environmental Medicine, High intakes of vitamin A, retinol, and provitamin A carotenoids may reduce the risk of gastric cancer. (7)

 

Research conducted by University of Utah Medical School concluded that, Incorporating Lutein rich foods like carrots into the diet may help reduce the risk of developing colon cancer.(8)

Scientific analysis suggests women with higher circulating levels of α-carotene, β-carotene, lutein+zeaxanthin, lycopene, and total carotenoids may be at reduced risk of breast cancer. (9)

 

  1. Good vision

Carrots are great source of pro vitamins such as alpha/beta- carotene which convert into vitamin A in the body. Sufficient amount of vitamin A in the body enhances good vision. Vitamin A deficiency leads to night-blindness initially and if not treated can develop into permanent blindness, said by Dr Lindeboom, PubMed.

  1. Bone Health

Carrot contains enough vitamin K and minerals such as calcium, magnesium, phosphorus and potassium which are good for the bone. Carrots contain 33mg of calcium, 320mg of potassium, 12mg of magnesium and 35mg of phosphorus which confirms a good ration of proper bone mineral content. The phosphorus and vitamin K are best regulators of bone and blood calcium content.

  1. Helps to Regulate Blood Cholesterol.

Carrots are rich source of fiber (2.8g per 100g), this assures reduction of cholesterol level in the body when enough carrots are eaten regularly. Carrot consumption modifies cholesterol absorption and bile acids excretion and increases antioxidant status and these effects could be interesting for cardiovascular protection. (2)

  1. Carrots May Lower Blood Pressure

Carrots are rich source of potassium and Coumarin glycosides (DC-2, DC-3) which play vital role in lowering blood pressure. (3)

Potassium helps to relax the tension in the blood vessels thereby lowering the pressure of the blood.

  1. Improves brain health.

Carrots contain Lutein, beta-carotene and choline. These carotenoids play major role in brain functioning, from cell communication to enhanced nervous response and neurotransmitters.

Choline is used by the body to produce neurotransmitters called acetylcholine involved in memory, regulating of heartbeat and other basic functions. (4)

  1. Boosts Immune system

Carrots contain Vitamins; A, B6, C and E, and minerals; Iron, Selenium and Zinc. These nutrients are major contributors of strong Immune system.

The phagocytes and the T-cells in the body need vitamin C to perform their defensive tasks.

Vitamin C and zinc play important roles in immune functions and modulation of host resistance to infectious agents, reducing the risk, severity and duration of infectious diseases. (5)

  1. Good for hair and skin.

Studies suggest that, the carotenoids, vitamins A and C and Potassium may help maintain healthy and good looking hair and skin. (10)

  1. Carrots May help Regulate Blood Sugar

Carrots have lower glycemic Index (16-60) and high in fiber (2.8 grams), these two properties help to regulate blood sugar.

  1. Promotes Good Oral Health

Chewing of raw carrots stimulates saliva secretion in the mouth which enhances tartar and plaque removal, exercise the gum and jaws for good blood flow.

Vitamin A, vitamin K1, Biotin and potassium in carrots contribute to good oral health. (11)

Vitamin A strengthens mucous membranes and keeps the mouth from drying out, empowering you to recover dental lacerations speedily. (12)

  1. Reduces Risk of Type 2 Diabetes

Studies show that, the carotenoids, antioxidants, lower glycemic index and the fiber present in carrots may help reduce the risk of type 2 diabetes.

  1. Prevents Cardiovascular Diseases

The potassium, good proportion of calcium ; phosphorus , phytochemicals, lower glycemic index, lower calories, low fat and higher  fiber content of carrots gives the property of preventing cardiovascular diseases.

 

Reference.

  1. Megan Ware, RDN, LD, MedicalNewsToday, Health benefits of Carrot, 5th December, 2017
  2. Nicolle C1, Cardinault N, Aprikian O, Busserolles J, Grolier P, Rock E, Demigné C, Mazur A, Scalbert A, Amouroux P, Rémésy C, Unité des Maladies Métaboliques & Micronutriments, INRA Clermont-Ferrand/Theix, Saint Genès Champanelle, France. [email protected], Eur J Nutr. 2003 Oct;42(5):254-61.
  3. Phytomedicine, volume 7, Issue 5, October 2000, pages 423-426
  4. Mary Jane Brown, PhD, RD(UK), Healthline, December 7, 2018.
  5. Kager AG, Bayer Consumer Care Ltd, Basel, 2006.
  6. Wu K1, Erdman JW Jr, Schwartz SJ, Platz EA, Leitzmann M, Clinton SK, DeGroff V, Willett WC, Giovannucci E. Department of Nutrition, Harvard School of Public Health, Boston, Massachusetts 02115, USA. [email protected]
  7. Larsson SC1, Bergkvist L, Näslund I, Rutegård J, Wolk A. Vitamin A, retinol, and carotenoids and the risk of gastric cancer: a prospective cohort study. Division of Nutritional Epidemiology, The National Institute of Environmental Medicine, Karolinska Institute, Stockholm, Sweden. [email protected]
  8. Slattery ML1, Benson J, Curtin K, Ma KN, Schaeffer D, Potter JD. Carotenoids and colon cancer. University of Utah Medical School, Salt Lake City, USA. [email protected]
  9. Channing Division of Network Medicine, Department of Medicine, Brigham & Women's Hospital and Harvard Medical School, 181 Longwood Ave, Boston, MA 02115, USA. [email protected] https://www.ncbi.nlm.nih.gov/pubmed/23221879
  10. Ravi Teja Tadimalla, Health Benefits of carrots, Stylecraze, Oct 22, 2019
  11. Snodgrass-King, a Multi-Specialty Dental Practice, Why Eating Carrots is so benefitial for your oral health, 1997-2019
  12. Stephanie S. Karlin, DDS & Justin S. Petracek, DDS, Dacota Ridge Dental, 20th January, 2018