by THE carrot it is a particularly “flexible” vegetable, because it can be eaten in various forms: raw as a snack, chopped in a salad, cooked in various recipes or mashed in a dessert, there are many ways to taste it.
According “Healthstat.gr‘, although most of us associate carrots with their bright orange color, carrots were originally yellow and purple. The most commonly eaten part of the plant is the root, although the stem and leaves are also edible and are used in some parts of the world as an herb or salad leaf.
In the Western diet, carrots are an important source of dietary carotenes and contribute significantly to meeting our vitamin A needs, as reported by the bbcgoodfood.
The nutritional profile of carrots
A portion of carrots (raw) 80 g:
- 27kcal/117KJ
- 0.4g of protein
- 0.3 g fat
- 6.2g carbohydrates
- 3.1g fiber
- 142mg potassium
- 2mg vitamin C
- An 80g serving of carrots contributes to one of the five foods of the day.
The 5 health benefits of carrots
1. Rich source of dietary carotenoids
As their name suggests, carrots are rich in plant compounds called carotenoids. These compounds accumulate in the root, the part we like to eat the most. About 80% of the carotenes in carrots are of a type called beta-carotene and are often called pro-vitamin A because we convert them to vitamin A in our gut.
The majority of these carotenoids are found in the flesh or outer part of the root rather than the kernel. Carotenoids play an important role in vision.
Carotenoids also help keep the immune system working properly, are important for our skin and healthy aging, and support our mucous membranes in important areas such as the respiratory system.
Interestingly, when we cook carrots in the oven or microwave, we can improve or at least maintain their carotenoid content. Crushing them and enjoying them with a little fat or oil will further increase your ability to absorb the provitamin A content.
2. It can help balance cholesterol
Carrots are a source of fiber as well as vitamin C, which contributes to their heart-protective properties. Carrots also appear to help alter cholesterol absorption and therefore may improve cholesterol balance.
However, much of this evidence comes from animal studies and more human trials are needed before cardiac benefits can be confirmed.
3. It can help with weight loss
Low in calories and a good source of fiber, research shows that including vegetables like carrots in your diet helps increase satiety and feelings of fullness.
However, some weight loss programs, such as very low carb diets, advise avoiding carrots because they contribute more in the form of simple carbohydrates. This approach ignores the other health benefits of carrots and the fact that, when eaten whole, the structure, fiber and high water content of carrots help reduce appetite. Their natural sweetness can also help reduce other sugars in the diet.
4. It may reduce the risk of cancer
Protective plant compounds mean carrots have been linked to a reduced risk of cancer, although the supporting evidence is unclear.
The reduced risk may be because carrots are enjoyed by people who are more likely to eat a healthy diet rich in a wide variety of vegetables.
5. It May Support Gut Health
A study in young women who ate enough carrots to provide 15 grams of fiber daily over a three-week period found the fiber to be highly fermentable.
In addition, studies confirm that the vegetable has a prebiotic role, which means that carrot fiber is a good source of fuel for the beneficial bacteria present in the intestine. Many of these gut bacteria produce short-chain fatty acids, which have benefits not only for the gut, but also for our overall health.
With information: www.healthstat.gr
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