What vitamins and minerals are in a carrot?
Vitamins and minerals
- Vitamin A: Carrots are rich in beta carotene, which your body converts into vitamin A. ...
- Biotin: A B vitamin formerly known as vitamin H, biotin plays an important role in fat and protein metabolism ( 16 ).
- Vitamin K1: Also known as phylloquinone, vitamin K1 is important for blood coagulation and can promote bone health ( 17, 18 ).
Which nutrients are present in carrot?
The main plant compounds in carrots are:
- Beta carotene: Orange carrots are very high in beta carotene. ...
- Alpha-carotene: An antioxidant that, like beta carotene, is partly converted into vitamin A in your body.
- Lutein: One of the most common antioxidants in carrots, lutein is predominantly found in yellow and orange carrots and is important for eye health ( 23 Trusted Source ).
Do carrots have any nutrients?
They are extremely low in fat and protein. Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6. Vitamin A: Carrots are rich in beta carotene, which your body converts into vitamin A.
What are the health benefits of eating carrots?
The health benefits of carrots: 7 important reasons you should aim to eat more
- Full of important nutrients. Like all veg, an 80g serving of carrots – that’s equivalent to one large carrot or three heaped tablespoons – counts as one of your ...
- Boost eye health. Your parents may have been on to something when they told you, “Eat your carrots, they're good for your eyes.”
- Anti-ageing properties. ...
- Anti-cancer properties. ...
Carrot Nutrition Facts
One medium-sized carrot (61g) provides 25 calories, 0.5g of protein, 6g of carbohydrates, and 0g of fat. Carrots are an excellent source of vitamin K, fiber, and vitamin A. The following nutrition information is provided by the USDA. 1
Health Benefits
The positive health effects of carrots can be largely attributed to their carotenoid content (vitamin A). Carrots also provide a decent amount of fiber which offers its own host of benefits.
Allergies
Carrot food allergies are rare but possible. If you are allergic to birch tree pollen, you may also experience a cross-reactivity triggered by carrots called oral allergy syndrome. Symptoms may occur immediately or up to an hour after exposure.
Adverse Effects
Carrots aren't known to cause dangerous side effects, but if you eat a large quantity of them (or other foods high in beta carotene), it's possible to develop a harmless condition called carotenemia. 8 Carotenemia is a yellowing of the skin, and it typically resolves itself shortly after you reduce your consumption of beta carotene.
Varieties
There are several varieties of carrots that differ slightly in color, shape, size, taste, and preferred growing conditions. For baby carrots (which are actually just cut carrots), varieties include Baby Spike, Little Finger, Short 'n Sweet, and Minicor.
When It's Best
You can find carrots at any time of the year due to their long shelf life. In fact, harvested carrots can last for 4 to 6 months when stored in the right conditions. 9 Find carrots in the grocery store or your local farmers' market. Look for fresh carrots that are firm and dry, without major blemishes or signs of decay (like limpness or sliminess).
Storage and Food Safety
Remove the green tops of carrots to increase their storage life. Although carrot greens are edible, you should separate them from the carrot root to reduce moisture loss. Greens only last a few days in the refrigerator. You can store carrots in the refrigerator crisper in perforated plastic bags for several weeks. 9
What Are Carrots?
Carrots are root vegetables that were first grown in Afghanistan around 900 AD. Orange may be their best-known color, but they also come in other hues, including purple, yellow, red, and white. Early carrots were purple or yellow. Orange carrots were developed in Central Europe around the 15th or 16th century.
Health Benefits of Carrots
Carrots have a wealth of antioxidants and offer many health benefits. Here are the highlights:
Risks of Carrots
If you eat too much beta-carotene, it can make your skin turn an orange-yellow color. This condition is called carotenemia. It’s relatively harmless and usually can be treated. But in extreme cases, it can keep vitamin A from doing its job and affect your vision, bones, skin, metabolism, or immune system.
How to Prepare and Store Carrots
Carrots can be part of many popular diets, like vegan, keto, paleo, and more.
Cancer
Too many free radicals in the body may increase the risk of various types of cancer, according to the National Cancer Institute.
Digestive health
Consuming more carotenoid-rich foods may lower the risk of colon cancer, according to 2014 research that included data from 893 people.
Diabetes control
Carrots have a sweet flavor and contain natural sugars. What does this mean for people with diabetes?
Bone health
Carrots contain vitamin K and small amounts of calcium and phosphorus. All of these contribute to bone health and may help prevent osteoporosis.
Antioxidants and the color of carrots
The antioxidants alpha and beta carotene give carrots their bright orange color. The body absorbs beta carotene through the intestines and converts it into vitamin A during digestion. This is why people consider carotenoids to be provitamins.
Tips for preparing carrots
Carrots are a versatile vegetable. People can eat them raw, steamed, boiled, roasted, or as an ingredient in soups and stews.
Vitamin A
Carrots are rich source of vitamin A, particularly in the form of beta-carotene, which gives them their vibrant orange color. Beta-carotene converts into retinol, the most usable form of vitamin A. Retinol protects the membranes surrounding your eyes that absorb light.
Potassium
Snacking on carrots adds to your daily potassium requirement. Potassium is an electrolyte that dissolves in cellular fluid -- along with calcium and sodium -- and conducts electricity. Adequate potassium intake is essential for muscle contraction and a steady heart rhythm.
Carbohydrates
Almost all of the calories in carrots come from carbohydrates, the main energy source for your body. As carbohydrates break down during digestion, they convert into glucose. Since all cells rely on glucose for fuel, ensure that your diet consists of 45 to 65 percent carbohydrates, notes the Dietary Guidelines for Americans.
Fiber
Carrots add fiber to your diet -- nearly 4 grams per 1 cup of raw chopped carrots. You need 14 grams of fiber for every 1,000 calories you consume, or 35 grams for a 2,500-calorie diet. Soluble fiber from carrots attracts fluid in your intestines, which slows digestion and gives micronutrients enough time to absorb through intestinal walls.
Benefits of Carrots
Due to the nutrients and compounds they contain and their versatility, carrots have several potential benefits.
Nutrition Facts
Here are the full nutritional values for carrots. The data source is the USDA’s FoodData Central database, and all values are for one large (72-gram) carrot ( 5 ).
Are Frozen Carrots Just as Nutritious As Fresh Carrots?
Generally speaking, most fruits and vegetables are nutritionally comparable when fresh versus frozen.
How To Use Carrots
Fortunately, carrots are one of the most versatile vegetables, and we can use them in various ways.
Final Thoughts
Carrots are delicious, and they offer a wide range of nutrients, despite being very low in calories.
Health Benefits
Carrots are rich in nutrients that promote your health. They contain antioxidants, which may help protect your cells from damage and prevent conditions like cancer and heart disease.
Nutrition
One serving of fresh, grated carrots (half a cup) provides the following nutritional facts:
Carrots promote healthy vision
Just one large carrot can provide more than 200% of the daily target for vitamin A. This important nutrient (which acts as a cell-protective antioxidant) supports lung and skin health, and has been shown to protect against cognitive decline. It also supports eyesight.
Carrots balance your blood sugar
The soluble fiber in carrots has been shown to help regulate blood sugar and insulin levels, and support digestive health. Raw or slightly cooked carrots are also low on the glycemic index, which helps them provide a steady supply of energy.
They might lower cancer risk
Antioxidants found in carrots have been tied to a reduced risk of several cancers, including lung, colorectal, prostate, and leukemia. A study in the American Journal of Clinical Nutrition found that people with a high intake of a type called carotenoid antioxidants had a 21% lower risk of lung cancer.
Carrots help with blood pressure regulation
The potassium in carrots plays a key role in regulating blood pressure. This mineral balances sodium levels, and helps sweep excess sodium and fluid out of the body, which takes pressure off the heart. This also makes carrots a good choice if you want to de-bloat after consuming too much salty food.
And may reduce the risk of heart disease
One study from the Netherlands looked at the extent to which fruit and vegetable color groups contribute to heart protection. Researchers found that each 25 gram per-day increase in the intake of deep orange produce was inversely associated with heart disease. Carrots, in particular, were associated with a 32% lower risk of heart disease.
Carrots support your immunity
The vitamin C in carrots is vital for immune support and healing. The veggie's vitamin A supports the immune system, too, and plays an important role in forming and protecting mucous membranes, which act as barriers to keep germs out of the body.
And they've got bonus nutrients too
Natural compounds in carrots have been shown to act as anti-inflammatories, to support brain and liver health. Carrots also provide smaller amounts of bone-supporting vitamin K, as well as B vitamins, which help with energy production. For a wider array of antioxidants, eat carrots in various colors, including purple and red.
Carrot Nutrition Facts
Health Benefits
- The positive health effects of carrots can be largely attributed to their carotenoid content (vitamin A). Carrots also provide a decent amount of fiber which offers its own host of benefits.
Allergies
- Carrot food allergies are rare but possible. If you are allergic to birch tree pollen, you may also experience a cross-reactivity triggered by carrots called oral allergy syndrome. Symptoms may occur immediately or up to an hour after exposure.7If you suspect an allergy to carrots or oral allergy syndrome, see an allergist to discuss your concerns.
Adverse Effects
- Carrots aren't known to cause dangerous side effects, but if you eat a large quantity of them (or other foods high in beta carotene), it's possible to develop a harmless condition called carotenemia.8Carotenemia is a yellowing of the skin, and it typically resolves itself shortly after you reduce your consumption of beta carotene.
Varieties
- There are several varieties of carrots that differ slightly in color, shape, size, taste, and preferred growing conditions. For baby carrots (which are actually just cut carrots), varieties include Baby Spike, Little Finger, Short 'n Sweet, and Minicor. Other popular carrot varieties include Orbit, Thumbelina, Royal Chantenay, Danvers, Avenger, Gold Pak, Tender Sweet, and Belgium White…
When It's Best
- You can find carrots at any time of the year due to their long shelf life. In fact, harvested carrots can last for 4 to 6 months when stored in the right conditions.9Find carrots in the grocery store or your local farmers' market. Look for fresh carrots that are firm and dry, without major blemishes or signs of decay (like limpness or sliminess).
Storage and Food Safety
- Remove the green tops of carrots to increase their storage life. Although carrot greens are edible, you should separate them from the carrot root to reduce moisture loss. Greens only last a few days in the refrigerator. You can store carrots in the refrigerator crisper in perforated plastic bags for several weeks.9 Before eating or cutting into carrots, it's important to scrub off any outside dir…
How to Prepare
- Carrots may be eaten raw or cooked into a variety of dishes. Cooked carrots are a popular ingredient in soups and stews. Add freshly shredded carrots to salads or soups, or dip baby carrots in hummus. Roasting carrots helps to bring out their natural sweetness. With a strong blender, you can make carrot juice or smoothies. Carrots may also be sliced thin and marinated …