Carrots Health Benefits And Nutritional Values


Carrots health benefits and nutritional values includes supporting healthy eyes. Carrots is also a good source of antioxidants, supports healthy heart, supports health teeth and gums, treating wounds, improving brain health and cognitive functions, fighting cancer, supports better digestion, it aids in maintaining youthful age, supports healthy hair and skin and lowering the risk of developing diabetes.

Knowing What Is.

The carrot (Daucus carota sativus) is a root vegetable, usually orange in colour, though purple, black, red, white, and yellow cultivars exist. Carrots are a domesticated form of the wild carrot, Daucus carota, native to Europe and southwestern Asia. The plant probably originated in Persia and was originally cultivated for its leaves and seeds. The most commonly eaten part of the plant is the taproot, although the stems and leaves are eaten as well.

Consumption. Carrots can be eaten in a variety of ways. Only 3 percent of the β-carotene in raw carrots is released during digestion: this can be improved to 39% by pulping, cooking and adding cooking oil.

Alternatively they may be chopped and boiled, fried or steamed, and cooked in soups and stews, as well as baby and pet foods. A well-known dish is carrots julienne.

Together with onion and celery, carrots are one of the primary vegetables used in a mirepoix to make various broths.

The sweetness of carrots allows the vegetable to be used in some fruit-like roles. Grated carrots are used in carrot cakes, as well as carrot puddings, an English dish thought to have originated in the early 19th century. Carrots can also be used alone or blended with fruits in jams and preserves. Carrot juice is also widely marketed, especially as a health drink, either stand-alone or blended with juices extracted from fruits and other vegetables.

Carrots Nutritional Values.

  • The carrot gets its characteristic, bright orange colour from β-carotene, and lesser amounts of α-carotene, γ-carotene, lutein and zeaxanthin. α- and β-carotenes are partly metabolized into vitamin A, providing more than 100% of the Daily nutritional Values (DNV) per 100 g serving of carrots.
  • Carrots are also a good source of vitamin K (13% DV) and vitamin B6 (11% DV), but otherwise have modest content of other essential nutrients (right table).
  • Carrots are 88% water, 4.7% sugar, 0.9% protein, 2.8% dietary fiber, 1% ash and 0.2% fat.
  • Carrot dietary fiber comprises mostly cellulose, with smaller proportions of hemicellulose, lignin and starch. Free sugars in carrot include sucrose, glucose and fructose.
  • The lutein and zeaxanthin carotenoids characteristic of carrots are studied for their potential roles in vision and eye health benefits.
  • Carrots health benefits and nutritional values had made it irresistabe in the vegetable store just as we give you the nutritional values table below.
You may also read   Oranges Health Benefits And Nutritional Values
See the table below for an in depth analysis of the nutritional values of Carrots (Daucus carota).

Fresh, raw,
Nutritional values per 100 g. Total-ORAC value 666 umol TE/100 g.

(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 41 Kcal 2%
Carbohydrates 9.58 g 7%
Protein 0.93 g 1.5%
Total Fat 0.24 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 2.8 g 7%
Folates 19 µg 5%
Niacin 0.983 mg 6%
Pantothenic acid 0.273 mg 5.5%
Pyridoxine 0.138 mg 10%
Riboflavin 0.058 mg 4%
Thiamin 0.066 mg 6%
Vitamin A 16706 IU 557%
Vitamin C 5.9 mg 10%
Vitamin K 13.2 µg 11%
Sodium 69 mg 4.5%
Potassium 320 mg 6.5%
Calcium 33 mg 3%
Copper 0.045 mg 5%
Iron 0.30 mg 4%
Magnesium 12 mg 3%
Manganese 0.143 mg 6%
Phosphorus 35 mg 5%
Selenium 0.1 µg <1%
Zinc 0.24 mg 2%
Carotene-α 3427 µg
Carotene-ß 8285 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 256 µg


Carrots Health Benefits.

Rejuvenates Skin:

Carrots are also known for its anti-aging property. The content of Vitamin E, Vitamin C as well as carotol helps shield the skin from harmful sun rays as well as keep it hydrated. It repairs the damaged parts of your skin and revitalizes the dullness of your skin, thereby, helping the growth of new cells.

Lower Blood Pressure:

They are rich sources of potassium, which is a vasodilator and can relax the tension in your blood vessels and arteries, thereby increasing blood flow and circulation, boosting organ function throughout the body, and reducing the stress on the cardiovascular system. High blood pressure is directly linked to atherosclerosis, strokes, and heart attacks, so this is yet another heart-healthy aspect of carrots! The coumarin found in them has also been linked to reducing hypertension and protecting the heart health!

Healthy Teeth And Gums:

It’s a nutrient powerhouse and their components are highly effective in improving immunity against the bacteria that enter the body through our mouth. These deadly toxins can cause the worst of dental problems such as tooth decay and bleeding gums by taking shelter in our mouths.

The essential minerals in carrots have microbial properties to prevent bacteria growth and tooth decay. Carrots have the amazing characteristic of being able to remove stains and plaque that appear after having a meal. The fiber contained in carrots also acts as a cleaning tool while it travels through the gut and cleans the insides.

Boost Immunity:

Carrots contain a number of antiseptic and antibacterial abilities that make them ideal for boosting the immune system. Not only that, they are a rich source of vitamin C, which stimulates the activity of white blood cells and is one of the most important elements in the human immune system.

Prevent Cancer:

Beta-carotene consumption has been linked to a reduced risk of several cancers, notably lung cancer. British researchers discovered that increasing beta-carotene consumption from 1.7 to 2.7 milligrams per day reduced lung cancer risk by more than 40 percent. An average carrot contains about three milligrams of beta-carotene.

In a separate study, researchers found that eating fiber-rich carrots reduced the risk of colon cancer by as much as 24 percent. Another study shows that women who ate raw carrots were five to eight times less likely to develop breast cancer than those who did not.

Improve Eyesight:

Deficiency of vitamin A can cause some difficulty seeing in dim light. Since carrots are rich in vitamin A, they are good for improving eyesight and preventing conditions like night blindness from developing as we age.

Reduce the Risk of Stroke:

Eating a carrot every day reduces the risk of stroke by 68%. Many studies have strengthened the belief in the “carrot effect” on the brain. Studies conducted on stroke patients revealed that those with the highest levels of beta-carotene had the highest survival rate.

Improve Oral Health:

The organic compounds in carrots are good mineral antioxidants and they also stimulate the gums and induce excess saliva. Saliva is an alkaline substance and combats the bacteria and foreign bodies that can often result in cavities, halitosis, and other oral health risks.

Wound Treating Ability:

It have the ability to treat wounds, which comes from the presence of beta-carotene that is required to heal them. Long ago, carrots were used as the main kind of poultice, which was applied to wounds to treat them. You can test this benefit yourself by taking a diet rich in carrots after getting a scrape or cut and notice the speedy recovery.

Brain Health And Cognitive Functions:

It have a positive impact on our neural capacities and benefit the brain by shielding it against symptoms of Alzheimer’s disease. The antioxidants in carrots such as beta-carotene can reduce the effects of dangerous radicals and boost your brain health.

Bottom Line

These compelling lists of carrots health benefits and nutritional values has proved the importance of including carrots in the diet. They provide essential nutrients that the body needs to maintain a healthy functions. Do make sure to add carrots to your grocery list and pick them up on your trip to the grocery store. Medical Discliamer


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