Carrot-Benefits And Nutritional Facts
March 13, 2020 | by Yashaswi Pathakamuri | Posted in Nutrition Facts
The carrot is a root vegetable, they are domesticated form the wild carrot, Daucus carota, native to Europe and Southwestern Asia. Carrots are usually orange in colour, though purple, black, red, white, and yellow cultivars exist Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A. Antioxidants are nutrients present in plant-based foods. They help the body remove free radicals, unstable molecules that can cause cell damage if too many accumulate in the body.
Benefits
Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health. Vitamin A is important for good vision, growth, development, and immune function. A B vitamin formerly known as vitamin H, biotin plays an important role in fat and protein metabolism.
- Helps in weight-loss.
- Reduces cholesterol levels.
- Improves eye-sight.
- Reduces risk of cancer.
Nutritional Facts
Carrots are about 10% carbs, consisting of starch, fiber, and simple sugars. They are extremely low in fat and protein. In 100 g of carrot 88% of water content is present .
| Nutrients | Amount per 100 g |
| Energy | 33.22 kcal |
| Carbohydrates | 5.55 g |
| Protein | 0.95 g |
| Fat | 0.47 g |
| Calcium | 35.09 mg |
| Phosphorous | 43.06 mg |
| Fiber | 4.18 g |
| Omega-3 fats | 24.38 mg |
| Sodium | 52.33 mg |
| Potassium | 273 mg |
| Folate (vitamin-B9) | 24.04 mcg |
| Vitamin-C | 6.22 mg |
| Beta carotene | 5423 mcg |
| Vitamin A | 903.83 mcg |
| Magnesium | 16.73 mg |
Pectin is the main form of soluble fiber in carrots. Soluble fiber can lower blood sugar levels by slowing down your digestion of sugar and starch. They can also feed the friendly bacteria in your gut, which may lead to improved health and decreased risk of disease. Certain soluble fibers can impair the absorption of cholesterol from your digestive tract, lowering blood cholesterol Insoluble fibers in carrots are cellulose, hemicellulose, and lignin. Insoluble fibers may reduce your risk of constipation and promote regular bowel movements .
They are also a relatively good source of fiber, with one medium-sized carrot (61 grams) providing 2 grams. Carrots often rank low on the glycemic index (GI), which is a measure of how quickly foods raise blood sugar after a meal.