The carrot is one of the most consumed vegetables in France. For good reason, its sweet and mild flavor lends itself to all kinds of combinations in the kitchen and appeals to young and old alike.
Here is the list of benefits of eating carrots.
This success is excellent news since the nutritional profile of the carrot is remarkable and unique.
The benefits of eating carrots
The dark color of the carrot comes from its numerous pigments. They would contribute to prevent several diseases, including cardiovascular diseases and certain cancers.
Cardiovascular diseases
Two animal studies have shown that eating carrots has an effect on certain factors that promote cardiovascular health. Thus, consuming carrots (or juice, but to a lesser extent) would improve the antioxidant capacity and the level of vitamin E in the blood, in addition to decreasing cholesterol and triglycerides in the liver and blood.
Cancer
The consumption of carrots would have protective effects against lung cancer. A study of more than 120,000 women concluded that those who consumed 2 to 4 servings of carrots per week had a 40% lower risk of developing lung cancer than those who did not. With a consumption of 5 portions or more, the risk reduction reached 60%.
In addition, an observational study found that people who ate 2 or more servings of carrots or spinach per week had a 44% lower risk of breast cancer than those who did not.
Cataracts
Two observational studies found a decreased prevalence of cataracts in men and women with higher levels of alpha and beta carotene in their blood.
The same results were observed in those who consumed the most lutein and zeaxanthin. All of these compounds are present in carrots.
Antioxidant power
The main carotenoids found in carrots (raw, cooked or in juice) are beta-carotene, lutein and zeaxanthin. Carotenoids are compounds that have, among other things, antioxidant properties, i.e. they are able to neutralize free radicals in the body.
The consumption of foods rich in carotenoids is linked to a lower risk of suffering from several diseases, such as cancer, cardiovascular disease and certain diseases related to aging, such as cataracts. Several carotenoids are also precursors of vitamin A, meaning that the body transforms them into vitamin
Improves Vision:
The high levels of beta-carotene in carrots are beneficial for eye health. Vitamin A is essential for good vision, and a deficiency can lead to vision problems. Regular consumption of carrots can help prevent conditions like night blindness and age-related macular degeneration.
A according to its needs.
Moreover, carotenoids would have a protective effect against cancer, since foods containing them would reduce oxidative damage to DNA. When DNA is damaged, there may be a greater risk of cancer.
It has also been shown that people with cystic fibrosis have blood levels of carotenoids that are lower than normal limits. A few studies have found that beta-carotene supplementation in CF patients improved their plasma antioxidant capacity.
To date, however, no studies have evaluated the effects of carrot consumption on carotenoid levels in CF patients.
Dietary fiber
Some authors have suggested that the simultaneous intake of fiber and carotenoids, both present in carrots, would maximize the protective effect of this vegetable. Indeed, it has been shown that certain types of fiber, particularly soluble fiber, can reduce cholesterol and prevent the process of atherosclerosis in animals as well as in humans.
In the study, carrot juice (which contains little fiber) had less effect on blood lipids compared to carrot consumption. The synergistic effect between the 2 compounds could explain, in part, this phenomenon.
benefits of eating carrots : Characteristics of carrots :
1-Excellent source of beta-carotene;
2-Source of soft fiber;
3-Good content of B vitamins;
4-Promotes healthy eyes and skin;
5-Strong antioxidant power.
benefits of eating carrots : Focus on the micronutrients contained in carrots
Carrots are full of vitamins and minerals that are essential for good health, among which we can mention
Vitamin A: carrots (raw or cooked) and carrot juice are excellent sources of vitamin A;
Vitamin B6: carrot juice is a good source of vitamin B6. Raw or cooked carrots are a source of vitamin B6;
Vitamin K: carrot juice is a good source of vitamin K;
Vitamin B1 (thiamine): carrot juice is a source of vitamin B1;
Vitamin B2 (riboflavin): carrot juice is a source of vitamin B2;
Vitamin B3: raw carrots are a source of vitamin B3;
Vitamin C: raw carrots are a source of vitamin C;
Vitamin E: Cooked carrots and carrot juice are sources of vitamin E;
Iron: carrot juice is a source of iron;
Phosphorus: Carrot juice is a source of phosphorus;
Potassium: Carrot juice is a source of potassium.
benefits of eating carrots : Juice version of carrots
Carrots can also be enjoyed in juice, alone or mixed with other vegetables or fruits and condiments:
three or four carrots with a few mint leaves, in summer ;
two carrots, a tomato and a stalk of celery in the fall;
two carrots and a squeezed orange in winter.
Incorporating carrots into your diet can provide these health benefits while adding a delicious and versatile vegetable to your meals.
