Health benefits of carrots

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1. Nutritional value of carrots

Carrots were first grown in Afghanistan around 900 AD. Many people know carrots for their signature vibrant orange color, but in reality, carrots also come in other colors, such as purple or yellow, red and white.
This popular and versatile tuber can taste slightly different depending on color, size and location. The sugar in carrots produces a mild sweetness, but can also be earthy or slightly bitter at times.
A half-cup serving of carrots has:
25 calories; 6 grams of carbohydrates; 2 grams of fiber; 3 grams of sugar; 0.5 grams of protein.

Carrots are a rich source of important vitamins and minerals. Based on a person's daily nutritional needs, half a cup of carrots can cover up to:
73% of vitamin A needs; 9% vitamin K ; 8% of potassium and fiber; 5% vitamin C ; 2% calcium and iron.

2. Health benefits of eating carrots

Carrots are rich in antioxidants and offer many health benefits. Here are some highlights that will demonstrate how healthy carrots are:
2.1. Very good for eyes This is considered the most famous health use of carrots. They are rich in beta-carotene - a compound that the body converts to vitamin A , also known as provitamin A , which helps keep eyes healthy . Furthermore, beta-carotene helps protect eyes from the sun and reduces the risk of cataracts and other vision problems.
Yellow carrots contain lutein, which is also good for your eyes. Studies have found that this nutrient can prevent age-related macular degeneration, the leading cause of vision loss in the United States.

2.2. Reduces Cancer Risk Antioxidants have been shown to destroy harmful free radicals in the body, thereby reducing the risk of cancer. The two main types of antioxidants in carrots are carotenoids (orange and yellow carrots) and anthocyanins (red and purple carrots).
2.3. Supports Heart Health All these antioxidants are good for your heart. Besides, a medium carrot will provide about 4% of the daily requirement of potassium, which helps relax blood vessels, avoiding the risk of high blood pressure and other cardiovascular problems. What's more, carrots have fiber, which helps maintain a healthy weight and lowers the risk of heart disease. Eating more fiber can also lower blood low-density lipoprotein, or “bad” LDL cholesterol. Finally, red carrots also have lycopene, which helps prevent heart disease.
2.4. Strengthens the immune system Vitamin C in carrots helps the body create antibodies to protect the immune system, and receive and use iron, as well as prevent infections. Vitamin C also contributes to the production of collagen - the main component of connective tissue, which is essential for wound healing and keeping the body healthy.
2.5. Treats Constipation If you have trouble going to the bathroom, try chewing on some raw carrots. With their high fiber content, they can treat constipation and help you pass waste more regularly. In addition, consuming more foods rich in carotene can reduce the risk of colon (colorectal) cancer and is good for digestive health in general.

2.6. Control diabetes Carrots contain natural sugars, 10% of carrots are carbohydrates and almost half of this is sugar. Another 30% of this carbohydrate content is fiber. Overall, carrots are a low-calorie, high-fiber, relatively low-sugar food. Thanks to a low glycemic index (GI) score, around 39 GI points for boiled carrots, carrots are unlikely to trigger blood sugar spikes and are safe for people with diabetes. What's more, a high-fiber diet can help prevent the development of type 2 diabetes or help you control blood sugar.
2.7. In addition, carrots contain vitamin K, small amounts of calcium and phosphorus, which contribute to bone health and help prevent osteoporosis.

3. Risks of eating too many carrots

Although carrots are good for health, if you take too much beta-carotene, your skin can turn yellow-orange. This condition, called carotenemia, is relatively harmless and treatable. But in severe cases, blood carotene can interfere with vitamin A's function, affecting your vision, bones, skin, metabolism or immune system.
Too much beta-carotene can also cause problems for people with impaired vitamin A metabolism, such as patients with hypothyroidism.

Some people are also allergic to compounds in carrots. If you experience hives, swelling and difficulty breathing after eating carrots, you should seek emergency medical attention. When symptoms become severe, people can go into anaphylaxis - a reaction that progresses quickly and is life-threatening. People with a history of allergy to carrots should carefully check the ingredients in smoothies, vegetable soups and a variety of other products before consuming them.

4. How to prepare carrots

Carrots are often present in many popular diets, like vegan, keto, eat-clean, low carb, etc. It is also a versatile vegetable that can be eaten raw, steamed, boiled, grilled or used as an ingredient in familiar soups and stews.
For preliminary processing, it is necessary to wash carrots thoroughly in water to remove all dirt. You can peel the carrots with a grater or knife if you like, but you don't have to.
You can then:
Cut the carrots into small sticks and eat in hummus or coleslaw; Add chopped carrots to baked goods; Make juices and smoothies for a naturally sweet, mild taste. Note, boiling can reduce or eliminate some of the vitamin content. So eating raw or steamed carrots is the way to ensure the most nutritional value. In addition, carotenoids and vitamin A are better absorbed in the presence of fat. Therefore, people should eat carrots with a source of healthy fats, such as avocados or nuts.
Reference source: webmd.com; medicalnewstoday