Amazing health benefits of carrots

Carrots are a healthy vegetable, with a crunchy, delicious taste and are rich in beta carotene, fiber, vitamin K1, potassium and antioxidants. Eating carrots is great for weight loss, helps lower cholesterol, improves eye health and even reduces the risk of cancer.

Nutritional value of carrots

An article on the Vinmec Hospital website says that a half-cup serving of carrots contains:

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 provide up to:

73% of vitamin A needs
9% vitamin K
8% potassium and fiber
5% vitamin C
2% calcium and iron.

Health benefits of eating carrots

Here are some important health benefits of carrots

Good for eyes

This is arguably the most well-known health benefit of carrots. They are rich in beta-carotene, a compound that the body converts into vitamin A, also known as provitamin A, which helps keep your eyes healthy. Furthermore, beta-carotene helps protect your 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.

Reduce the risk of cancer

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).

Support heart health

All of these antioxidants are good for your heart. Plus, one medium carrot provides about 4% of your daily potassium needs, which helps relax blood vessels and ward off high blood pressure and other heart problems. Plus, carrots are high in fiber, which helps maintain a healthy weight and reduces your risk of heart disease.

Eating plenty of fiber can also lower low-density lipoprotein, or LDL, cholesterol in the blood. Finally, red carrots also contain lycopene, which helps prevent heart disease.

Boost immune system

Vitamin C in carrots helps the body create antibodies that protect the immune system, absorb and use iron, and prevent infection. 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.

Treatment of constipation

If you have trouble going to the bathroom, try chewing on some raw carrots. With their high fiber content, they can help relieve constipation and help you pass stool more regularly.

Additionally, consuming foods rich in carotene may reduce the risk of colon (colorectal) cancer and is good for overall digestive health.

Diabetes Control

Carrots contain natural sugars, 10% of the carrot is carbohydrates, and nearly half of this is sugar. Another 30% of this carbohydrate content is fiber. Overall, carrots are a low-calorie, high-fiber food that is relatively low in sugar.

Thanks to its low glycemic index (GI) score of around 39 for boiled carrots, carrots are unlikely to trigger a spike in blood sugar levels and are safe for diabetics.

Furthermore, a high-fiber diet can help prevent the development of type 2 diabetes or help people control their blood sugar levels.

Helps strengthen bones

Carrots also contain vitamin K, small amounts of calcium and phosphorus, which contribute to bone health and help prevent osteoporosis.

Fights inflammation in the body

Thanh Nien newspaper quoted an expert on Insider saying that orange carrots are the most common, you can also find red, yellow, purple and white carrots. Of these, purple carrots contain the most anthocyanins.

Anthocyanin is a carotenoid that functions as an antioxidant. In addition to fighting free radicals, this compound may help reduce inflammation in the body.

Risks of eating too many carrots

While carrots are healthy, too much beta-carotene can turn your skin orange. This condition, called carotenemia, is relatively harmless and treatable. In severe cases, carotenemia can interfere with the function of vitamin A, affecting your vision, bones, skin, metabolism, or immune system.

Too much beta-carotene can also cause problems for people with vitamin A metabolism disorders, such as hypothyroidism.

Some people are also allergic to compounds in carrots. If you experience hives, swelling, and difficulty breathing after eating carrots, you need emergency medical attention. If symptoms become severe, you may experience anaphylaxis, a rapidly progressing and life-threatening reaction.

People with a history of carrot allergies should carefully check the ingredients in smoothies, vegetable soups, and a variety of other products before consuming them.

Nguyen Mai

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