Health Benefits Of Carrots

Introduction

Carrots, also known as Daucus carota, are root vegetables known for their vibrant orange colour, green shoots, and delicious crunchy taste. The many health benefits associated with carrots make them the perfect choice for people who want to improve their diet.¹ 

About carrots

We  associate carrots with their beautiful orange colour, but in the past carrots used to be a variety of different colours, including yellow and white. After the 16th century, farmers started to selectively breed orange carrots due to their better taste and vibrant colour. Alongside the orange phenotype, the selectively bred carrots also possessed more health benefits due to the high levels of beta-carotene and other micronutrients.¹

On average, a carrot is about 86-95% water and around 10% carbohydrates. 100g of carrots has a total of 41 calories and the following nutritional values:

• 0.9g of protein
• 9.6g of carbohydrates
• 4.7g of sugar
• 2.8g of fibre
• 0.2g of fat

Compounds found in carrots

One medium carrot contains 4mg of beta carotene which contributes to their orange colour. Our body absorbs the antioxidant of beta carotene and converts it into vitamin A. In addition to beta carotene, carrots are composed of other components that contribute to improving health. These extra components include:¹

• Alpha Carotene is an antioxidant that enhances the immune system and has anti-carcinogenic functions²
• Lutein is an antioxidant which contributes to eye health by reducing inflammation in the eyes and enhancing vision 
• Lycopene is an antioxidant that reduces the risk of getting cancer, sunburns, and heart disease 
• Polyacetylenes have anticancer and anti-inflammatory properties helping with reducing the risk of certain cancers like leukaemia
• Anthocyanins are antioxidants, found in higher concentrations in carrots with darker colours. They have anti-diabetic, anti-cancerous, anti-inflammatory, and antimicrobial properties and contribute to the prevention of many cardiovascular diseases³

Nutrients we can get from carrots

• Vitamin A is converted from beta and alpha carotene naturally. Vitamin A has a lot of benefits, including improving eye health, and it is also vital in the growth, development, and improvement of the immune system
• Vitamin C is an essential vitamin to maintain the health of our gums, teeth, and skin⁶
• Vitamin B6 contributes to the formation of myelin, the protein sheath found in the nerve cells. One medium-sized carrot contains approximately the same amount of vitamin B6 as a glass of milk⁷ 
• Biotin, also known as vitamin H, can metabolise carbohydrates, fats, and amino acids. It can also improve hair, nails, and skin
• Vitamin K1 is also sometimes referred to as phylloquinone and is used for blood coagulation and improving overall bone health
• Potassium is an essential mineral used by the body to regulate blood pressure
• Fibre is found in carrots in both soluble and insoluble forms. Soluble fibres such as pectin can slow the digestion of sugar and starch, regulating and lowering blood sugar levels in the process. Insoluble sources of fibres in carrots include cellulose, hemicellulose, and lignin, which help reduce constipation¹

Health benefits of carrots

The composition of carrots makes them the perfect health food with a lot of health benefits. Some of the health benefits associated with carrots are listed below:

• Improving eye health - Carrots are rich in vitamin A, which improves eyesight and overall eye health. This is because vitamin A is one of the crucial components involved in sending visual signals to the brain and helps the eyes adjust to dark surroundings more efficiently⁴ 
• Reducing the risk of chronic disease and cancer - Carrots have been linked with lowering blood cholesterol levels, hence reducing the chances of getting heart disease. In addition, the high levels of carotenoids in carrots reduce the risk of certain cancers such as prostate, colon, breast, and stomach cancers¹ 
• Improving digestion - The fibre in carrots helps to stimulate bowel movements and prevent constipation⁵
• Enhance the immune system- the different minerals, vitamins, and core components of carrots like anthocyanins and polyacetylenes strengthen the immune system

Including carrots in our diet

The good thing about carrots is their versatility, meaning that we can incorporate carrots into our daily lives in various ways.The main ways in which carrots can be incorporated into your diet are listed below:

• Raw Carrots can be incorporated into your diet in salads or just as an afternoon snack. Moreover, if you dislike the taste of carrots, shredded carrots may be the ideal solution for you as you can add them to any food source. Eating the skin of carrots is also beneficial after it has been thoroughly washed. In general, carrots are at their healthiest when eaten raw⁶
• Boiled Carrots are better absorbed by the body due to the high level of carotenoids. In addition, by cooking the carrots, the flavour of the carrots can intensify. This may be a better option for those who struggle to chew hard foods⁸
• Carrot Juice can be the perfect refreshing drink on a hot summer's day, especially when combined with fruits such as oranges. This method increases the daily uptake of carrots and can be easier to digest

How much is enough?

The recommended portion is 3 medium-sized carrots or 1 or 2 regular carrots. This portion ensures that you consume sufficient nutrients without any unwanted side effects⁹

In general, carrots are safe vegetable to consume. However, eating too many carrots can have unwanted effects. Due to the high beta carotene in carrots, the main problem that can occur after eating carrots is a change in skin phenotype. According to the Cleveland Clinic, consuming an average of 20 to 50 milligrams of beta carotene every day for a week is sufficient to gradually make your skin slightly orange in a process known as carotenemia. Carotonemia mostly affects the palms and soles, but in severe circumstances, it can spread to other body parts. It is also important to note that there are other vegetables that are not necessarily orange or yellow that also contain high levels of beta-carotene. Some of the vegetables containing beta carotenes include spinach, lettuce, tomatoes, broccoli, and sweet potatoes.¹¹ 

Whilst the possibility of turning orange can be scary and shocking, it is good to know that it is completely harmless and can be easily reversed simply by reducing the amount of carotene-rich foods consumed.¹⁰

Summary

Due to their wealth of vitamins and nutrients, carrots are the perfect healthy food. There are many ways to add carrots to your diet, so make sure you take advantage of this healthy and delicious vegetable.