Health Benefits of Carrots

 The root vegetable does much more than only protect your vision.

You've undoubtedly heard since you were a child that carrots are excellent for your eyes. That is accurate, but carrots have additional advantages. Here are some more health benefits of the exquisite root vegetable as well as easy, nutritious ways to consume it.

The Benefits of Carrots on Eye Health

According to the Office of Dietary Supplements at the National Institutes of Health, just one large carrot (one cup) can satisfy 100% of the recommended daily intake for vitamin A. This crucial nutrient, which functions as an antioxidant to preserve cells, may even help stave off diseases like cancer, age-related macular degeneration, and measles. Vitamin A deficiency can cause xerophthalmia, a disorder that can impair daytime vision and cause night blindness.

Alpha- and beta-carotene, two carotenoids, are the source of vitamin A in carrots. Carrots include other elements as well that are crucial for vision. Carrots include the antioxidants lutein and zeaxanthin, which also improve eye health. The retina and lens are shielded by these two organic substances.

They're Excellent for Losing Weight

In addition to fiber, carrots are a great source of water. (A carrot's actual water content is 88%) This mixture increases fullness.

According to a study published in Nutrients in 2021, carrots have also been linked to reduced body mass index and lower incidences of obesity when compared to other vegetables.

Additionally, carrots have few calories. Only 52 calories are in one cup of chopped food. Instead of 10 pita chips, use a cup of raw, sliced carrots to scoop up your hummus or guacamole, which will save you 80 calories and add more fiber and nutrients to your diet.

They may lower the risk of cancer.

Carrots' antioxidant content has been linked to a lower risk of developing a number of malignancies, including as lung, colorectal, prostate, and leukemia. According to a 2020 study published in Nutrients, the carotenoid antioxidant beta-carotene has been discovered to be associated with a reduced incidence of malignancies, including colorectal cancer.

Lycopene is a different carotenoid found in carrots. According to a 2022 study published in the International Journal of Molecular Sciences, lycopene has the ability to fight cancers like stomach, prostate, lung, and breast cancer—and it may also be linked to vascular health and the prevention of cardiovascular problems.

Carrots Maintain Blood Sugar Balance

Despite having a reputation for having a high sugar content when compared to other vegetables, carrots do contain anti-diabetic characteristics, according to a review that was published in Food and Nutrition Sciences in 2014. According to the research, persons with lower amounts of carotenoids—the pigments responsible for the orange color of carrots—had higher blood sugar levels and higher fasting insulin levels. The management of diabetes may benefit from the use of carotenoids, according to this.

According to the same review, it has been demonstrated that the soluble fiber in carrots aids in controlling post-meal insulin and blood sugar levels. Carrots are low on the glycemic index when consumed raw or barely cooked, which makes them a good source of sustained energy.

Blood Pressure Regulation Helped by Carrots

Carrots contain potassium, which is essential for controlling blood pressure. This mineral helps keep salt levels in check and facilitates the removal of extra fluid and sodium from the body, relieving pressure on the heart. Carrots are therefore a wise choice if you wish to reduce bloating from eating too much salty food.

Carrots, along with a few other fruits and vegetables, were shown to have among of the biggest advantages on cardiovascular health, according to research from a 2020 meta-analysis that was published in the Journal of the American Heart Association.

Carrot might improve mental health.

Carrots' natural anti-inflammatories have been demonstrated to work. One of these is lutein, an antioxidant that also helps to prevent macular degeneration in the retina and may perhaps play a role in brain function. According to a study from 2021 that was published in Nutrients, lutein may help elderly persons with good cognitive health.

And Might Decrease the Risk of Heart Disease

According to a review research that was published in the 2019 issue of the journal Foods, carrots' phenolic components may help prevent cardiovascular illnesses. Antioxidant qualities of these substances also support normal cholesterol and blood sugar levels.

How to Increase Your Carrot Diet

You're undoubtedly eager to enjoy the many positive antioxidant, anti-inflammatory, and disease-prevention advantages that these root veggies have on your health. And they give your plate a dash of color.

But, according to the Food article, each hue of carrot has a little something unique to offer. Polyacetylenes, which are similarly anti-inflammatory, are present in the purple type. The yellow variant contains the greatest lutein. Alpha- and beta-carotene are abundant in orange carrots, while phenolic chemicals are prevalent in black carrots. Additionally, red carrots contain a lot of lycopene.

But should they be consumed raw or cooked? Throughout the week, change things up. Eating raw or cooked carrots both has significant health advantages. Although cooked carrots have a higher antioxidant absorption, raw carrots have a lower glycemic index. Additionally, switch up the carrot's color.

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