Carrots: Health Benefits, Risks & Nutritional Facts

Carrots are root vegetables usually orange in color, though purple, red, yellow and white varieties exist. They are widely known for their high content of Vitamin A. However, I am sure Vitamin A isn’t the only reason why most people include carrot in their daily food. So, what other nutrients can be found in carrots? And what are the possible health benefits of eating carrot?

While we are yet to answer these questions, here are some facts you need to know about this orange crunchy powerfood, carrot.

• Carrots are biennial plants in the umbellifer family, Apiaceae. It grows a rosette of green leaves in summer and spring, while building up a stout taproot – which is the food, harvested in autumn and winter.
• Carrots we know today (orange color) are the domesticated forms of the wild carrot Daucus carota, native to Europe and Southwestern Asia. There are over 100 species of carrot fruits.
• Carrots are widely used in many cuisines, especially in preparation of salads.
• These taproots (carrots) contain high qualities of alpha and beta carotene and are good source of vitamin B6, K and others which are necessary for healthy living.

This article features the nutritional facts about carrots, possible health benefits and risks.

A. Nutritional Facts

The carrot gets its characteristic, bright orange colour from β-carotene, and lesser amounts of α-carotene, γ-carotene, lutein and zeaxanthin.[61] α- and β-carotenes are partly metabolized into vitamin A, providing more than 100% of the Daily Value (DV) per 100 g serving of carrots (right table). Carrots are also a good source of vitamin K (13% DV) and vitamin B6 (11% DV), but otherwise have modest content of other essential nutrients (right table).

Carrots are 88% water, 4.7% sugar, 0.9% protein, 2.8% dietary fiber, 1% ash and 0.2% fat. Carrot dietary fiber comprises mostly cellulose, with smaller proportions of hemicellulose, lignin and starch. Free sugars in carrot include sucrose, glucose and fructose.

The lutein and zeaxanthin carotenoids characteristic of carrots are studied for their potential roles in vision and eye health.

Source: Wikipedia

B. Health Benefits

Series of study suggests that increased intake of antioxidant-rich fruits and vegetables, including carrots reduce the risk of cancer and cardiovascular disease. Here are more health benefits of eating carrot.

1) Vision:
Beta-carotene in carrots is a good source of Vitamin A. Ophthalmologist Jill Koury, MD suggests that it helps to correct deteriorated eye's photoreceptors caused by lack of Vitamin A.

2) Leukemia
According to MNT, carrot juice extract was shown to kill leukemia cells and inhibit their progression in a 2011 study.

3) Cancer
Studies have shown that carrots may reduce the risk of lung cancer, breast cancer and colon cancer. Researchers found Polyacetylenes in carrots, falcarinol and falcarindiol which they feel cause the anticancer properties. A study showed 1/3 lower risk of cancer in carrot eating mice.

4) Anti-aging
Study suggests that increased levels beta-carotene in the body act as an antioxidant, and help to replenish the cells damaged during regular metabolism.  This helps to slow down aging.

5) Beautiful Skin
Carrots are used as an inexpensive and very convenient facial mask.  Just mix grated carrot with a bit of honey.

6) Reduce risk of heart disease and cholesterol level
Carrots contain beta-carotene, alpha-carotene and lutein. Studies show that carotenoid-rich diets are associated with a lower risk of heart disease. Also, a study shows that the soluble fibers in carrots bind with bile acids and reduces cholesterol level in the body.

7) Cleanse the Body
Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fibers present in carrots are found to help clean out the colon and hasten waste removal.

8) Healthy tooth and gum
Study indicates that the minerals in carrots help to prevent tooth damage by scraping off plaque and food particles in the mouth. Carrots stimulate gums and trigger production of saliva, which being alkaline, help to balance acid forming and kill bacteria.

9) Reduce risk of stroke
A study conducted in Harvard University found that, people who ate more than six carrots a week are less likely to suffer a stroke than those who ate only one carrot a month or more.

10) Other benefits
The antioxidants and phytochemicals in carrots may also help in blood sugar regulation and improve immune function.

C. Health Risks

There are no serious health risks over the consumption of carrots. However, according to MNT:

• Overconsumption of vitamin A can be toxic to humans, but is unlikely to be achieved through diet alone (most vitamin overconsumption occurs by supplementation).
• Overconsumption of carotene may cause a slight orange tinge in skin color but is not harmful to health.

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Photo: mercola.com