One of the most common sayings about carrots is "carrots improve eyesight." This phrase is popular with parents to encourage kids to eat carrots from a young age. So today, we'll look at the benefits of carrots and whether they solely help eye health or have many other benefits.
Carrots were first grown in what is now Afghanistan. They looked, tasted, and sized very different from the carrots we know today. The Dutch were the first to develop the carrot plant. We'll review the nutrients and vitamins found in carrots.
Carrot benefits:
First benefit: Rich in antioxidants
Carrots have a lot of antioxidants that fight free radicals, which cause cancer cells in the body. The body fights free radicals on its own, but antioxidants help it, especially since many types of cancer have spread worldwide, particularly in the Arab world. So eating antioxidant-rich foods helps protect against these diseases.
Second benefit: Boosts eyesight
Carrots contain 500 mg of vitamin A. A vitamin A deficiency can cause dry eyes, which may weaken vision, especially night and low-light vision. Many kids get temporary blindness from lack of vitamin A, which makes parents keen on giving their children carrots regularly.
Third benefit: Its effect on different types of cancer
According to US FDA guidelines, adult women need 700 mg of vitamin A daily, while adult men need 900 mg daily. So eating one carrot a day covers the daily vitamin A need for women. Some research in 2011 found carrot juice helps the body resist leukemia, a blood cancer, and improves the body's response to treatment.
Many smokers get cancer. Drinking carrot juice may reduce smoking effects on lungs and lower lung cancer risk. Lots of studies show diet helps fight and prevent cancer.
Fourth benefit: Improves digestive system health
Carrots have carotenoids. Eating enough lowers risk of colon cancer. A 2014 study on 893 people confirmed that those with high fiber diets have lower colon cancer risk. Carrots are very rich in fiber. A medium carrot has 1.7 grams fiber, which is 7% of an adult’s daily fiber need. Fiber needs depend on age, gender, and activity.
Fifth benefit: Fights diabetes
Carrots taste sweet because they have natural sugars. Carbs are 10% of carrot calories, the rest is fiber. One carrot has about 25 calories. So carrots help lower blood sugar. Diabetics can eat them as a sweet veggie with lots of fiber and low GI, meaning they don't spike blood sugar.
Also, many studies confirm that eating foods high in fiber and low in sugar helps stop type 2 diabetes from progressing. If you don't like raw carrots, you can boil them and eat with your meal. Boiled carrots also keep their fiber content.
Benefit six: Blood pressure control and heart health
Fiber and potassium likely help control blood pressure. The American Heart Association (AHA) encourages people to add a little salt and sodium or eat potassium-rich foods like carrots. Carrots help relax blood vessels, reducing the risk of heart disease and strokes.
Carrots provide 4% of daily potassium needs. This group also said eating lots of high-fiber veggies lowers bad cholesterol. So add carrots and other veggies to your diet.
Benefit seven: Strengthen the immune system
One key carrot benefit is it gives vitamin C. Vitamin C is really important now for boosting your immune system to fight coronavirus. It also helps wounds heal fast without scars. Nutrition experts say women should eat a lot of vitamin C to get healthy glowing skin. They say real foods work way better than beauty products.
Benefit eight: Bone health
Carrots also have vitamin K, some calcium, and phosphorus, so they are good for bones. They help prevent osteoporosis. A balanced diet supports bone health overall.
Benefit nine: Antioxidants and carrot color
The antioxidants in carrots give them their reddish-orange color. These antioxidants turn into vitamin A inside the body. Interestingly, each carrot color has a specific type of antioxidant: orange has anthocyanin, yellow has lutein, and red has lycopene.
Nutritional values of carrots
A medium carrot has 25 calories, including 5.8 grams of carbs, 1.7 grams of fiber, 20.2 mg of calcium, 21 mg of phosphorus, 195 mg of potassium, 3 mg of vitamin C, and 509 of vitamin A.
How to include carrots in a healthy diet?
Carrots used to be available only in fall and spring, but now you can find them year-round in most markets and supermarkets. They come frozen, fresh, juiced, and pickled. Here are some ways to regularly add carrots to your diet:
1- Peel the carrot well, grate it, and add it to your green salad, cabbage salad, or onto some baked goods.
2- Make carrot juice. It's tasty and healthy to drink.
3- Cut carrots into small pieces. You can dip them in hummus, making a healthy and easy snack.
4- You can steam it with some other veggies like peas, zucchini, and potatoes. Add a healthy fat source and you get a complete meal.
If you don't know how to stick to a healthy, beneficial eating plan that helps you have a fit and healthy body, you can join one of our expert trainers. So ask how to start following up through messages on the Fitness Garage page.
