Carrots, the vegetable that brings color to your salad, a crunchy snack that just needs a gentle washing before enjoy. You may not like carrots in your curry! Sometimes ignore that pretty baby carrot in your fridge, but it is a super veggie that help you see clearly! Literally! (It’s one of the Benefits of carrots)
Carrots come with a lot of beta carotene, which breaks down to vitamin A, vital for healthy vision, immunity, and metabolism. It is a rich source of antioxidants that can improve your overall wellness while protecting you from chronic disease. Compared to other regular vegetables, carrots have a lot more to offer.
Hi, we are Team My Organic BD. A passionate team of doctors, nutritionists, microbiologists, and writers working together to create the most insightful article on organic wellness. It’s so easy to read that you can grasp. With our experience and enthusiasm in this niche, we help you get a better understanding of amazing super vegetables like carrots.
In this article, we will discuss primarily the benefits and nutritional facts of the carrot. There will also be some considerations of consuming this. We humans like stories! So, we share the its origin and history. And finally, we want to address all the questions people ask frequently about carrots.
Sit comfortably and let it glide on.
Is Carrot a Superfood?
Every time you search for food, you must see some people asking if X or Y is a superfood. I guess knowing something as a superfood must have some psychological placebo effect. Serious health experts have always been banging those ideas of superfoods. But we thought it a little differently and tried to satisfy people’s desires while staying well in the highest standards of facts of nutrition.
Let’s unpack the truth. In our analysis, Carrot is a superfood. You may ask how you can say it. Well, there are no scientific definition for superfoods that everyone agrees upon. But as we are working with the superfoods, we create our criteria with a logical method.
In our criteria, superfoods need to have at least one of three characteristics:
- they should have a variety of nutrients
- should have rare nutrients in abundance,
- or they should have the special ability to improve health issue.
Definitely Carrot is a superfood. It fills up all three criteria. It has a moderate variety of nutrients, has an abundance of beta-carotene, and can effectively boost eye health. If you are more interested about superfoods check fundamentals of Superfoods: Benefits, Types, List & Uses.
Brief History
Farmed carrots as a food are relatively newer than many other vegetables. Carrot farming was started in the 12th or 13th century. One piece of evidence suggests it was cultivated in central Asia, Iran, Afghanistan, and Uzbekistan about 1100 years ago. While some others believe it was a staple food in the Roman Empire.
There is some archeological evidence of carrot seeds, which are about 3000-5000 years old. However, some historians don’t want to include them. Those were wild carrot seeds, which are quite different from the carrots we know today.
Before the 17th century, carrots were purplish, dark-looking. But thanks to the farmers of that time, they artificially selected the orange ones just for aesthetic reasons. Fun fact – Do you know the the reason of orange color? because of their beta-carotene.
After cinema and TV were invented, carrots became more popular. How is carrots’ popularity connected with TVs? You must know that rabbits like carrots. Those cinemas and cartoons presented the carrots that way on the TV. However, you may be surprised to know rabbits actually do not like carrots! They are more into the leafy parts of the carrot tree. In the modern healthy diet, carrots get a significant place. The popularity boost for their low-carb and low-calorie traits. Make them suitable for weight loss and balanced diet plans.
What are the Nutritional facts about Carrots?
Here are the nutrition facts in 100 grams of carrots—
- Water: 89%
- Calories: 41
- Protein: 0.8 g
- Carbs: 9.0 g
- Fiber: 2.7 g
- Fat: 0.1 g
Other Plant Components and Nutrients
- Vitamin A
- Biotin
- Vitamin B6
- Vitamin K1
- Potassium
- Beta Carotene
- Alpha Carotene
- Lutein
- Lycopene
- Polyacetylenes
- Anthocyanins
Now, let’s discuss those shortly in the following section. ( To know more about nutrients please read : Nutrients 101 – The Building Blocks of Organic Healthy Living.)
Brief Explanation of Carrots nutrients
Water: they have about 89% water content, which is great for a health-conscious lifestyle.
Calories: In 100 grams of carrots, you get just about 41 calories. That means you will need to eat one Kilo gram to get the equivalent energy of a burger. So, you can eat as much as you like without any tension of getting fat. If you are looking for low-calorie food for your weight loss diet, carrots are one of the foods you can rely on.
Protein: It has a very insignificant amount of protein.
Fiber: One of the most important nutrients of carrots is their fiber content. In 100 grams of this veggie, you will get 2.7 grams of fiber. A majority of this fiber is pectin. Fiber is essential for our body for regular bowel movements, blood sugar control, and gut health.
Fat: They have so little fat that you can call it a no-fat food. Carrots may also help you reduce bad cholesterol.
Vitamin A: This is a great source of vitamin A, providing 70-90% of the daily required amount. Vitamin A is a crucial component of the protein of the eye. It helps to sense light and see in low light. It is also crucial for the immune system, skin health, and cell formation.
Vitamin B6: Carrots contain vitamin B6, which is required to make neurotransmitters like dopamine and serotonin. It is also a necessary nutrient that helps in oxygen transport in the body.
Vitamin K: Vitamin K is primarily essential for blood clotting. It prevents excessive bleeding and injuries. Vitamin K is also important for bone formation and the prevention of bone diseases like osteoporosis.
Potassium: It provides a small amount of potassium which is essential for muscle construction, nerve signaling, and proper blood circulation.
Beta-carotene: The name carotene suggests it is the active component of carrots. Beta carotene breaks down into vitamin A.
Alpha-carotene: Similar to beta-carotene, some part of alpha-carotene converts into vitamin A.
Lutein: It is a good antioxidant component that can protect the body from free radicals.
Lycopene: It is another antioxidant that may reduce the chance of the formation of certain cancers. It may also play a role in lowering bad cholesterol.
Polyacetylenes: They come with anti-inflammatory and anti-cancer potential.
Anthocyanins: It is another type of antioxidant that may play a good role in brain health and memory.
What are the proven benefits of Carrot?
We discussed most of the essential nutrients of carrots, and along the way, we mentioned several benefits. Now let’s discuss the proven benefits more specifically.
Eye Health
Carrots are one of the best vegetables for your eye health. It is more beneficial for the elderly and growing children. It has two types of carotenes: alpha and beta. Both of the carotenes break down into vitamin A. Vitamin A protects from a disease called xerophthalmia, which reduces the eyes’ ability to see in the dark. This vitamin is an essential component of rod cells of the eyes. This enables us to see in the dark. One large size of carrot can fill up your daily eye wellness requirements easily. Not just vitamin A, it contains antioxidants lutein and zeaxanthin which are vital for eye health.
Protection from Cancer
This super veggie can protect you from different forms of cancer according to Healthline. It can stop the growth of stomach, colon, and prostate cancer. A diet rich in carotenoids can prevent breast cancer. The fiber reduces the risk of colon cancer. Antioxidants in carrots also contribute to cancer prevention. However, cancer is still very unpredictable. But a healthy diet and lifestyle can reduce the risk of cancer. See Healthy Diet: Benefits, Tips, and Mindful Nutrient Needs.
Weight loss
Carrot contains very low calories and almost zero fat, which makes it one of the ideal foods for weight management. As we already mentioned, you can take plenty of this super vegetables. Never gain weight from it. This is because it has 88% water content. Even a small pack of chips contains more calories than a carrot. This is an amazing snack to take between meals, keeping your mouth busy. This stop food cravings while not adding much calorie. Almost all types of weight loss diets contain this super vegetables.
Immune system
It contain vitamins A and C, which are some of the essential vitamins for the immune system. Vitamin A keeps the mucosal barrier healthy. Also plays a role in the creation of white blood cells. It also has an anti-inflammatory response. A deficiency of vitamin A can weaken the immune system. Make you more prone to disease and infection.
Vitamin C is an amazing antioxidant. It also increases the production of white blood cells. It contributes to the formation of a skin barrier. Increases the absorption of plant-based Iron. This superfood protect you from disease. Also speed up the recovery process.
Managing Blood Sugar
Carrots have a higher sugar content than many other vegetables. Still, it has potential benefits in blood sugar and diabetes control. Carotenoids may improve insulin sensitivity which helps the body manage blood sugar better and limit dramatic spike. This veggie also contain fibers, which also play a key role in limiting blood sugar in the blood. More research is required to know how effective in different contexts.
Heart health
Carrots have potential benefits for heart health. It contains antioxidants, fiber, and potassium. Potassium plays a key role in blood pressure control, which is also important preventing heart disease. The fiber can reduce bad blood cholesterol and improve heart health. Antioxidant protects the body from oxidative stress, minimizing the risk of chronic heart disease.
Anti-aging
It contain some of the best components for fighting age signs in the skin. The antioxidants protect the skin from oxidative damage. Vitamins A and C work together for healthy, beautiful skin. If you want to take vegetables for good skin, carrots should be on your diet list.
Consideration of Carrot
Carrots are pretty harmless for most people. But in rare cases, it may pose some issues for few individuals. It may cause allergies to few people. About 25% of people with food allergies may experience reactions from this vegetable. It may cause an itch in the mouth or skin irritation. If you have an allergy to birch pollen or mugwort pollen, you may also experience an allergy to carrots.
This is prone to storing heavy and toxic metals. Carrots farmed in contaminated soil may contain arsenic, cadmium, lead, and mercury. Buying this super veggie from a trusted source help you avoid this.
Uses and Healthy Recipes
Carrots are pretty versatile and fit nicely in both sweet and spicy food recipes. You can eat it raw, can add it to your curry, make a salad, or make a sweet pie, cake, or muffins. You can also make carrot soups and add them to noodles or ramen. Simply Put it in your blender with other fruits, and make a delicious smoothie. Trust your creativity and make healthy recipes with this super veggie. The snowman noses will not disappoint you.
Taste of Carrot
Carrots have an earthy, sweet, and crunchy taste. The middle part tastes sweeter. Younger carrots are preferable to most people. That’s why baby carrots are the most popular in the USA. But actually, baby carrots are cut, reshaped, and polished carrots. There are more than a hundred species of carrots. So the taste can vary quite a lot. But the popular ones taste almost the same.
Organic Carrot in the Wellness Industry?
In today’s wellness industry, this is a part of many different diet plans. But carrot tablets and supplements intuitively seem a bad plan. Who wants a carrot tablet if he can enjoy a carrot available nearby shop? However, There are some supplements in powder, Beta-carotene concentrate, extract, herbal blend form. That also works well. Carrot rocks in the wellness enthusiasts’ shopping list. No way the world can forget its excellence.
Future of Carrot in Human Civilization
In the future, this superfood hold a similar position within us. People may become more interested in the organic carrots. As people prioritize health and wellness, this will remain a go-to food in a balanced diet. Vegetarian diets also peaking in popularity, so vegetables like carrots will be consumed more. Carrot farming is a lot more sustainable than other vegetables. This can play a predominant role in sustainable farming.
FAQ
Can I eat carrots every day?
Yes, generally you can eat every day without a problem.
Is a carrot good for the skin?
Yes, carrots are one of the best foods for skin health. With Vitamin A, C and high antioxidant content, it boosts the skin’s wellness.
What time is good to eat carrots?
There is no bad time for eating carrots. But the best time is probably between the meal to keep your food carving in control and your mouth busy. It tastes best with a midnight craving!
Is a carrot good for hair?
Yes, These may have great benefits for hair. It contains vitamin C and antioxidants, which can play an important role in protecting hair follicles. Carrots also improve blood circulation in the scalp.
Are carrots high in protein?
No, carrot has a very minimal amount of protein.
Do carrots have vitamin K?
Yes, this is a good source of vitamin K1, which is essential for blood clotting and bone health.
Can we eat carrots on an empty stomach?
Yes, you can eat carrots on an empty stomach without any problem.
Can carrots clear acne?
Yes, these are good for skin and beauty. May help reduce acne and other skin conditions.
How many carrots per day?
While one is enough, you can eat up to 5 without any problem.
Are boiled carrots good for health?
Boiled carrots are good for health, while raw ones are best.
Do carrots have a lot of sugar?
100 grams of this veggie contain about 4.7 grams of sugar, which is higher than another vegetable. But it has a low to moderate glycemic index of 35–50, which makes it suitable for most diets.
Conclusion
No matter whether you are making a snowman, or a healthy man (body) carrot is one of the essentials. With its amazing health benefits, and of course, crunchy goodness, it deserves more attention from us. We cover almost all you should know.
Want to learn more about super veggies like carrot? Check out Super Vegetables: List, Health Benefits, Types, Wellness, & More.
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life with mother nature.
A Microbiologist, full time Content writer in MyOrganic Bd relentlessly trying people aware green lifestyle. Apart from working MyOrganic, he is an Environmental activitist.
