7 Carrot Health Benefits

Carrot is a root that is an excellent source of carotenoids, potassium, fiber and antioxidants, which provide several health benefits. In addition to promoting visual health, they also help to prevent premature aging, improve the immune system and prevent some types of cancer.

This vegetable can be eaten raw, cooked or in juice and can be found in different colors: yellow, orange, purple, red and white. The main difference between them is in their composition: orange is the most commonly found and is rich in alpha and beta carotenes, which are responsible for the production of vitamin A, while yellow ones have a higher concentration of lutein, purple ones are rich in a powerful antioxidant, lycopene, and red ones are rich in anthocyanins.

Some health benefits of carrots are:

1. Improve digestion

Carrots are rich in soluble and insoluble fibers, such as pectin, cellulose, lignin and hemicellulose, which help fight constipation because they increase the volume of feces, in addition to reducing intestinal transit and helping to stimulate the multiplication of good bacteria in the intestine.

2. Prevent premature aging and cancer

Because it is rich in antioxidants, such as vitamin A and polyphenols, it prevents cell damage caused by free radicals, preventing not only premature aging, but also decreasing the risk of lung, breast and stomach cancer. In addition, it has a substance called falcarinol, which can also decrease the risk of colon cancer.

3. Keep your tan and care for your skin

Consuming carrots during the summer can help maintain your tan for longer, as beta-carotenes and lutein stimulate skin pigmentation, favoring your natural tanning. In addition, beta-carotene can have a protective effect against UV rays, however its effect depends on the amount ingested before exposure to the sun. The intake of 100 g of curry juice contains 9.2 mg of beta-carotene and the cooked carrot about 5.4 mg.

4. Helps lower weight

Including the carrot daily in the diet helps to increase satiety, since an average raw carrot has about 3.2 grams of fiber. In addition, it has few calories and can be included in both raw and cooked salads, however its consumption alone does not promote weight loss, and should be done with a diet low in calories, fats and sugars.

In addition, raw carrots have a low glycemic index (GI) and, therefore, keep blood glucose under control, which favors weight loss, in addition to being an excellent option for people with diabetes. In the case of cooked or pureed carrots, the GI is slightly higher and, therefore, consumption should not be as frequent.

5. Protect the vision

Carrots are rich in beta-carotenes, which are precursor substances of vitamin A. In the case of yellow carrots, which contain lutein, they are able to exert a protective action against macular degeneration and cataracts.

6. Strengthen the immune system

The vitamin A present in carrots can improve the body's anti-inflammatory response due to its antioxidant effect. In addition, it stimulates the defense cells, helping to strengthen the immune system. The consumption of carrots can also improve the defense mechanism of the oral mucosa, increase the integrity of the intestinal mucosa and help maintain the morphology of the cells, it is important to note that the gastrointestinal tract is a key part of the immune system.

7. Protect against cardiovascular disease

Beta-carotenes in carrots protect the body by preventing the onset of cardiovascular disease, as it inhibits the oxidation process of bad cholesterol, LDL, and modifies its absorption at the intestinal level due to its high fiber content.

Nutritional information and how to use

The following table shows the nutritional composition of 100 g of raw and cooked carrots.

Components	Raw Carrot	Cooked carrot
Energy	34 kcal	30 kcal
Carbohydrates	7.7 g	6.7 g
Proteins	1.3 g	0.8 g
Fats	0.2 g	0.2 g
Fibers	3.2 g	2.6 g
Calcium	23 mg	26 mg
Vitamin A	933 mcg	963 mcg
Carotene	5600 mcg	5780 mcg
Vitamin B1	50 mcg	40 mcg
Potassium	315 mg	176 mg
Magnesium	11 mg	14 mg
Phosphor	28 mg	27 mg
Vitamin C	3 mg	2 mg

Recipes with carrots

Carrots can be eaten raw in salads or juices, or cooked, and can be added to cakes, soups and stews to prepare meat or fish. To obtain these benefits it is important to consume at least 1 carrot a day.

It is important to mention that the absorption of beta-carotenes is more effective when the carrot is cooked, so it is possible to alternate between raw and cooked.

1. Carrot dumplings

Ingredients

2 eggs; 1 cup of almond flour; 1 cup of oatmeal; 1/4 cup of coconut or canola oil; 1/2 of sweetener or 1 cup of brown sugar; 2 cups of grated carrot; 1 puhado crushed walnuts; 1 teaspoon of baking powder; 1 teaspoon of cinnamon; 1 teaspoon of vanilla.

Method of preparation

Preheat the oven to 180ºC. In a container, mix the eggs, the oil, the sweetener or the sugar and the vanilla. Add the almond and oat flour and mix. Then add the grated carrot, baking powder, cinnamon and crushed nuts and mix.

Put the mixture in a silicone form and leave it in the oven for about 30 minutes.

2. Roasted carrot pate with feta cheese

500 grams of carrots, peeled and cut into large slices;

100 mL of extra virgin olive oil;

1 teaspoon of cumin;

115 grams of feta cheese and fresh goat cheese;

Salt and pepper to taste;

1 sprig of chopped fresh coriander.

Method of preparation

Preheat the oven to 200ºC. Place the carrots in a tray with olive oil, cover with aluminum foil and bake for 25 minutes. At the end of that time, place the cumin on top of the carrots and leave in the oven for about 15 minutes or until the carrot is tender.

Then, crush the carrot with a fork and mix it with olive oil until it becomes a puree. Season with salt and pepper to taste and add the feta cheese cut into pieces and chopped cilantro.