Calories in Fruits and VegetablesNutritional Ingredients

Carrots and everything you need to know about carrots and their health benefits


Carrots People have cultivated carrots for thousands of years. in the area that is now Afghanistan, The original carrots had a bitter, woody flavor and were very different from the carrot we know today.

Purple, red, yellow, and white carrots were cultivated by farmers long before the now-common, delicious orange variety appeared.

Dutch farmers probably developed this type in the 16th century.


nutrients in carrots

Carrots are among the best food choices that provide a wide range of vitamins, minerals and nutrients in a very light package.

The USDA Nutrition Database also reports that 1 cup of chopped, raw carrots contains:

  • 50 calories.
  • 1 gram of protein.
  • 3 grams of fat.
  • 12 grams of carbohydrates.
  • 6 grams of fiber.
  • 6 grams of natural sugar.

A single medium carrot weighing about 60 grams contains about 25 calories, 0.5 grams of protein, 6 grams of carbohydrates, 1.7 grams of fiber and 3 grams of sugar.


Dietary fiber

Whether you choose baby carrot or mild carrot, You will get about 3.4 grams of fiber. or 14 percent of the daily value, per cup of sliced ​​vegetables.

Carrots contain a special type of soluble fiber known as calcium pectin.

Vitamin A in carrots

prepare carrot, Along with other orange vegetables, an important source of vitamin A, It is, in fact, a group of compounds that support a number of important bodily functions.

These functions including immunity, enhance visual acuity, reproductive ability.

It is known that one cup of carrot provides ample amounts of Vitamin A which far exceeds the recommended daily value.

Vitamin A deficiency can lead to night blindness, diarrhea, and skin problems. High doses of vitamin A can cause toxicity.

The amount of vitamin A in carrots

One cup of carrots provides more than 26,000 international units of vitamin A.

Carrots are a huge source of vitamin A since an adult woman needs about 2,300 IU daily and the average man needs about 3,000 IU.


Read about: Vitamin A between benefits and harms

Vitamin C C

Regular carrots are a good source of vitamin C, providing 12 percent of the daily value per cup of sliced ​​raw vegetable.

The water-soluble nutrient is essential for healthy skin, gums, teeth and bones.

It also enhances iron absorption and protects cells from free radical damage.

Vitamin K

A cup of carrots provides 20 percent of the Food and Nutrition Board’s daily value for vitamin K. It is a nutrient that supports bone health and enables blood to clot.

While your body makes a large amount of vitamin K, not stored in large quantities; So you still need to get some from your diet.

Baby carrots have about 30 percent less vitamin K than the regular variety. But — an average of 14 percent of the recommended daily value per serving.



Carrots are also a good source of potassium , with one cup providing more than 10 percent of the daily value.

Potassium helps maintain fluid and mineral balance throughout the body.

It also counteracts the effects of sodium and helps reduce high blood pressure.


Health benefits of carrots

Carrots are rich in vitamins, minerals and fiber. It is also a good source of antioxidants. They are nutrients found in plant foods.

It helps the body remove free radicals. Which can cause cell damage if too much builds up in the body.

Here are some of the health benefits of carrots


  • Enhance vision

Can carrots help you see in the dark? actually somehow, Yes.

Carrots contain vitamin A, Vitamin A deficiency may lead to dry skin. It is an eye disease.

Dry mouth can cause night blindness or difficulty seeing when light levels are low.

According to the Office of Dietary Supplements, Vitamin A deficiency is one of the main causes of blindness in children.

therefore Somehow, Carrots can help you see in the dark.

Carrots also contain the antioxidants lutein and zeaxanthin. The combination of the two may help prevent age-related macular degeneration. It is a type of vision loss.


  • Fighting cancer

Too many free radicals in the body may increase the risk of various types of cancer. According to the National Cancer Institute.

A medium-sized raw carrot contains, which weighs 61 grams, Contains 509 mcg of RAE Vitamin A.

According to the 2015-2020 Dietary Guidelines for Americans, Adult females need to consume at least 700 mcg RAE of vitamin A per day, While adult males need at least 900 mcg RAE.

This substance helps fight prostate cancer. leukemia, Where the researchers found, Evidence that the nutrients in carrot juice extract can kill cancer cells.


  • Digestive health

Consuming more foods rich in carotenoids may reduce the risk of colon cancer , according to 2014 research that included data from 893 people.

Results of a study in 2015 indicate that people who eat a diet high in fiber have a lower risk of developing colon cancer.

One medium carrot contains 1.7 grams of fiber. Or between 5% and 7.6% of a person’s daily requirement.


  • Diabetes control

Carrots have a sweet flavor and contain natural sugars. What does this mean for people with diabetes.

Carbohydrates make up about 10% of carrots. Almost half of it is sugar.

In general, This makes carrots a low-calorie, high-fiber food that is relatively low in sugar.

For this reason, It scores low on the glycemic index (GI).


  • Promote cardiovascular health

The fiber and potassium in carrots may help manage blood pressure.

The American Heart Association (AHA) encourages people to eat more foods that contain potassium. Like carrots.

Potassium helps relax blood vessels. Reducing the risk of high blood pressure and other cardiovascular problems.

at the same time , A 2017 review concluded that people with a high fiber intake are less likely to develop cardiovascular disease.


  • Boost immunity

Another antioxidant that carrots provide is vitamin C.

Vitamin C contributes to the production of collagen, It is a major component of connective tissue and is essential for healing wounds and maintaining a healthy body.

The vitamin is also found in immune cells that help the body fight disease.

A healthy immune system may prevent a range of diseases. including cancer, According to a 2017 study.


  • Promote bone health

Carrots contain vitamin K and a small amount of calcium and phosphorus. All of these factors contribute to bone health and may help prevent osteoporosis.


  • Carrots for lactating women

when you are breastfeeding, Anything you eat will reach your child.

Although carrots are a healthy food, full of vitamins and minerals, Carrot allergy can occur and it can affect your baby.

Carrots can also cause harmless changes in the color of your baby’s skin. Eating carrots may make solid foods more acceptable to your baby.

Carrots contain large amounts of beta-carotene. It is a precursor to Vitamin A.

And beta-carotene can build up in your skin if you eat a large amount of foods that are high in the nutrient.

If a baby eats foods like carrots in breast milk, he may be more likely to enjoy them when starting solid foods.

A 2006 article reported that infants exposed to carrots in breast milk or before birth were more likely to eat carrot-flavored cereal without negative facial expressions.


  • Carrots and sexual intercourse

Carrots could be the secret to a long and happy sex life. Researchers have found that eating certain plant materials can slow down the rate of aging. and that females prefer mates who will have a long lifespan.


  • Carrots and weight loss

as a low-calorie food, Carrots can increase fullness and reduce calorie intake in subsequent meals.

For this reason, May be a useful addition to an effective weight loss diet.

Design your eating schedule


Precautions for eating carrots



Foods commonly known to cause indigestion include fatty and acidic meals and sugar.

Avoiding foods that cause indigestion is not always enough to prevent the problem. You should also increase the consumption of alkaline foods, which neutralize stomach acids.

These include raw vegetables such as cabbage, spinach, celery, lettuce, broccoli and bell peppers. and the skin of potatoes and carrots.

However, in some cases, Eating these foods can cause gastrointestinal upset.


Organic carrots are better than conventional carrots

Studies comparing organic and conventionally grown carrots found no difference in the amount or content of carotenoids and antioxidant quality.

However, Conventionally grown carrots contain pesticide residues.


black carrots

Many people have probably never seen or eaten a black carrot. But this type of carrot is very common in parts of the world, especially in Asia.

black carrot, a type of carrot, Scientifically known as Daucus carota subsp. sativus, It is most common in China and India.

The variation in color is mainly due to the concentration of compounds present in the different species.

The darker color of the purple and black varieties indicates a high concentration of the chemical anthocyanin.

Black carrots have a unique taste. very different from parsnip or orange, Black carrots have an unexpected sweetness.

Black carrots are more common in the east, where it is cultivated, Black carrot extract is also widely used for its health properties.


Health benefits of black carrots

black carrot, rich in nutrients, It gets its color from anthocyanins and has some health benefits, including its ability to treat diseases like Alzheimer’s.

It also enhances cognition, reducing inflammation, improving digestion among other things, And treatment of rheumatoid arthritis .


  • Promote digestion

Black carrots contain a high percentage of dietary fiber. It is essential for a healthy digestive system.

Fiber can help stimulate peristaltic motion and improve nutrient absorption in the intestines.

Moreover, Fiber can help lower cholesterol levels and regulate the release of insulin and glucose in the body.


  • Enhance neurological abilities

The antioxidants present in black carrots are known to reduce beta-amyloid plaque deposition in the brain. Which may lead to congestion and neurodegenerative diseases .


  • Black carrot uses

Black carrots can be used in many ways like regular carrots. Thanks to its sweet flavour, It can also be steamed. Or add it to soup.


  • Black carrot side effects

Although there are a number of benefits, However, some side effects are possible after taking it. such as skin discoloration, allergic reactions, flatulence, and blood pressure.

Most of these side effects come when this high-fiber, high-potassium, beta-carotene vegetable is eaten in excess.


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