Starting today, make it a habit to relish the flavor, quality, and health benefits of carrots!
Carrots are some of the best root vegetables you use for your recipes. They’re great for making meals encouraging kids and adults to have a balanced diet and a healthy lifestyle.
These usually have an elongated body, a pointy end, and carrot tops on the other end. While usually orange, there are carrots with purple, yellow, and even white peel.
Regarding flavor, carrots have a pleasant mix of sweet, earthy, and bitter tastes. They go perfectly well with meat, vegetables, and fruits for a delightful dish or drink.
Pin this recipe on Pinterest to save for later
I’m sure you already know how delicious carrots can be, but have you heard about their health benefits?
You have come to the right place because I’ll tell you how good carrots are!
Nutrition Facts
With the nutrients you can find in carrots, there is no surprise that they are some of the healthiest root vegetables you can find. You can instantly take your diet to the next level with these nutrients.
These are the nutrients you can get from a medium-sized carrot, as suggested by the USDA Food Data Central:
| Nutrient | Amount |
| Water | 53.9 grams |
| Energy | 24 kcal |
| Protein | 0.567 grams |
| Carbohydrate | 5.84 grams |
| Fiber | 1.71 grams |
| Calcium | 20 milligrams |
| Magnesium | 7.32 milligrams |
| Phosphorus | 21.4 milligrams |
| Potassium | 195 milligrams |
| Sodium | 42.1 milligrams |
| Vitamin C | 3.6 milligrams |
| Folate | 11.6 micrograms |
| Choline | 5.37 milligrams |
| Vitamin A | 509 micrograms |
| Lutein and zeaxanthin | 156 micrograms |
| Vitamin E | 0.403 milligrams |
| Vitamin K | 8.05 micrograms |
Calories
If you want to lose weight without compromising the quality of your meals, you should definitely use carrots. A medium-sized carrot only has 25 calories, making it great for a low-calorie diet.
Carbohydrates
Compared to other vegetables, carrots are relatively high in carbohydrates, with 6 grams of carbs in a medium-sized carrot. When cutting down on carbs, eat carrots in moderation.
Fiber
You can get up to two grams of fiber from a medium-sized carrot. With this amount, you can already expect that carrots can be good for your digestion and weight loss.
You’ll definitely feel like you’re winning in life with these life-changing nutrients from carrots. Each of these can certainly cause a positive change in your diet!
Vitamins and Minerals
Carrots are not just about nutrients but all the best vitamins and minerals, too. Getting your regular dose of these supplements can make you feel and live better in many ways.
- Protein
- Fiber
- Sodium
- Iron
- Vitamin C
- Calcium
- Vitamin K
- Biotin
- Potassium
- Lutein
- Vitamin B6
- Zeaxanthin
- Vitamin A
- Pyridoxine
- Niacin
- Thiamin
- Folate
- Riboflavin
- Choline
- Manganese
- Copper
- Magnesium
- Zinc
Once you have carrots in your system, you will experience all of the healthy goodness in these vitamins and minerals!
Plant Compounds
Are there plant compounds in carrots? Of course! The main compounds you can find in carrots include alpha-carotene, beta-carotene, anthocyanins, lutein, and lycopene.
Let’s talk about what each of these can do for you.
- Alpha-carotene: It is a good source of antioxidant and anticancer properties in carrots. This compound is also known to boost your immunity to fight against many health problems.
- Beta-carotene: According to Mount Sinai, beta-carotene is responsible for the color of the carrot. It is also known to improve your vision, immunity, and skin.
- Anthocyanins: There are many diseases you can prevent with the anthocyanins from carrots. You can protect yourself from diabetes, heart problems, and cancer.
- Lutein: Healthline mentioned that lutein is one of the top compounds that can benefit your eye health, brain function, and heart health.
- Lycopene: Lycopene is an excellent carotenoid to give you stronger bones. It is also an antioxidant that can prevent cancer and other heart ailments.
Imagine how potent the health benefits of carrots can be with the nutrients, vitamins, minerals, and compounds combined!
Health Benefits of Carrots
Now, let’s talk about the health benefits of carrots!
Improves eye health
What better way to take care, protect, and maintain your healthy vision than by adding carrots to your diet? Carrots have vitamins and minerals that are essential for good eye health.
WebMD shared that vitamin A in carrots can have good effects on your eyes. It prevents night blindness and other age-related macular degeneration conditions.
Prevents cancer
Since carrots are loaded with carotenoids and antioxidants, you can also expect them to have anti-carcinogenic potential. These root vegetables can help your body fight against different types of cancer.
A study in the Cancer Epidemiology, Biomarkers, and Prevention Journals found that carrots’ carotenoids can protect against colon, stomach, and even prostate cancer.
Promotes weight loss
Low-calorie yet high-fiber food, like carrots, can help you achieve your weight loss goals in many ways. These can make healthy recipes more enjoyable to eat.
With only 25 calories and two grams of fiber in an average-sized carrot, you can feel full longer without losing nutrients and energy. BBC Good Food also shared that carrots can help you reduce sugar.
Lowers risk of diabetes
Diabetes is a health condition that can make it hard for your body to convert food into energy. It has long-lasting symptoms that can lead to a life-long battle with diabetes. Fortunately, carrots can help!
According to Everyday Health, carrots can be among the best foods to eat without spiking glucose levels. In fact, fiber from carrots can protect you from type 2 diabetes too.
Supports heart health
Once you improve your cholesterol levels with carrots, good heart health will surely follow. You can live a more active and happy lifestyle with the vitamins and minerals from carrots.
Research at MDPI revealed that carrots’ phenolic compounds can help prevent many heart problems. They also contain antioxidants that help maintain healthy blood sugar and cholesterol levels.
Boosts immunity
Keeping yourself safe from health problems is fun and easy when you eat carrots. They contain many nutrients that can prevent diseases and promote faster healing.
An article in Health mentioned that vitamins C and A are crucial for your immune system. Carrots can also keep germs and bacteria out of your body for good health, even in the long term.
Enhances brain function
What you eat can have a big impact on how you think. You need fruits and vegetables, like carrots, to keep your mind alert and active. I’m sure you’ll become more effective with carrots in your diet.
Access Health Care Physicians found that carrots can promote brain function by reducing oxidative stress. These vegetables can also prevent Alzheimer’s disease while improving your memory.
Strengthens bones
Keep your bones strong and healthy for daily activities to make each day productive. Thanks to carrots, you can take better care of your bones for an active lifestyle.
According to Medical News Today, carrots have vitamin K, phosphorus, and calcium to improve bone health. Such nutrients from carrots can even protect you from osteoporosis and other bone problems.
Cleanses the gut
Having a healthy gut can benefit your body in many ways. By keeping your gut clean, you also support other organs in your body to help them function better.
A study in Nutrients found that fiber in carrots is a natural source of good bacteria in the gut. You can surely secure the proper function of all your organs for better overall health.
Who knew that carrots would be the root of all these tremendous health benefits? With carrots, your meals are tastier, your future is brighter, and you are healthier!
Ripening Process
Unripe and ripe carrots are both safe to eat, especially if you love how they taste. However, most recipes require ripe carrots because of their sweet flavor and crunchy texture.
Simply let unripe carrots ripen at room temperature or in the fridge. You can also store them in a paper bag with an apple or banana for faster ripening.
When it comes to buying carrots, The Produce Moms suggests buying firm carrots with a deep and rich color. Remember that larger carrots tend to taste sweeter than smaller ones.
Check if the carrot tops are still attached and if they are healthy green. Avoid carrots with wilting leaves to keep your carrots fresh and yummy.
Side Effects
No matter how delicious and healthy carrots are, there is still a limit to how much you can eat. There will be consequences when you eat these in excess.
- Allergic reactions – a negative reaction to food
- Carotenemia – yellow to orange skin pigmentation
- Blood sugar spike – a rise in blood sugar levels
- Flatulence – a build-up of gas
- Vitamin A toxicity – too much vitamin A with symptoms
- Constipation – difficulty moving bowels
- Bloating – feeling too full
You can eat one to two carrots a day. Since you need about three cups of vegetables daily, be sure to incorporate carrots into your diet!
Conclusion
No matter how you choose to enjoy these veggies, the health benefits of carrots will surely not disappoint!
With every bite, you can ensure you get many nutrients, vitamins, and minerals that can improve your health in many ways. You can experience the incredible flavor and the powerful health benefits.
Keep these health benefits of carrots in mind when you eat them:
- Improves eye health
- Prevents cancer
- Promotes weight loss
- Lowers risk of diabetes
- Supports heart health
- Boosts immunity
- Enhances brain function
- Strengthens bones
- Cleanses the gut
One to two carrots can already mean a big difference in your overall health. While you satisfy your cravings, you are also fulfilling your dietary needs!
Suggested Recipes
Carrots are widely used in many recipes in the world. Here are some of the best carrot recipes you can do at home:
- Apple Carrot Beetroot Baby Food
- Banana Carrot Baby Food
- Carrot Oil
- Carrot Puree
- Carrot Powder
- Apple Beetroot Carrot Juice
- Carrot Juice
- Carrot Cake
- Apple Carrot Ginger Juice
- Apple Carrot Sweet Potato Baby Food
- Coleslaw
- Anti-Inflammatory Juice
- Chicken Fried Bulgur
- Belly Fat Burner Smoothie
- Ramen Noodle Soup
- Chicken and Broccoli Stir Fry
Indeed, the possibilities are endless with these carrots!
Frequently Asked Questions
What are the 5 health benefits of carrots?
Well, carrots actually have more than five benefits! With the many nutrients you can get from these root vegetables, they present many benefits for your body.
- Improves eye health
- Prevents cancer
- Promotes weight loss
- Lower blood cholesterol
- Supports heart health
- Boosts immunity
- Enhances brain function
- Strengthens bones
- Cleanses the gut
Are carrots OK to eat every day?
Yes, it is safe to eat carrots every day as long as you limit your intake to up to two carrots only. Eating too many carrots can lead to side effects like carotenemia, bloating, and even vitamin A toxicity.
What is the nutritional value of carrots?
Here are the nutrients you can get from a medium-sized carrot:
| Nutrient | Amount |
| Water | 53.9 grams |
| Energy | 24 kcal |
| Protein | 0.567 grams |
| Carbohydrate | 5.84 grams |
| Fiber | 1.71 grams |
| Calcium | 20 milligrams |
| Magnesium | 7.32 milligrams |
| Phosphorus | 21.4 milligrams |
| Potassium | 195 milligrams |
| Sodium | 42.1 milligrams |
| Vitamin C | 3.6 milligrams |
| Folate | 11.6 micrograms |
| Choline | 5.37 milligrams |
| Vitamin A | 509 micrograms |
| Lutein and zeaxanthin | 156 micrograms |
| Vitamin E | 0.403 milligrams |
| Vitamin K | 8.05 micrograms |
What is the healthiest way to eat carrots?
According to ACS Publications, the healthiest ways to eat carrots include boiling and steaming. These methods can increase the beta-carotene content for more potent health benefits.
