Health benefits of carrots And nutrition facts

Naturally sugary, delicious and crunchy, carrots
are healthy additions that you can make to the
vegetable list in your diet. Indeed, these root
vegetables come with wholesome health
benefiting compounds such as beta-carotenes,
falcarinol, vitamin A, minerals and anti-oxidants
in ample amounts.
Botanically they are the taproots belonging in
the Apiaceae or umbelliferous family of the
genus; Daucus . Scientific name: Daucus carota .
The other close Apiaceae members include
parsnips, parsley, dill, cumin, etc.
Carrots- Daucus carota, European type.
Note for bright orange color and
cylindrical shape.
Note for
color carr
Photo co
wordridde
Carrot plant is cultivated across the world for
its prized taproot. It is biennial and bears
flowers during second year of life. However, in
general, the whole plant is harvested much
prematurely without wait for the bloom when
its root reaches about an inch in diameter,
tender and juicy.
Carrots vary
widely in color
and shape
depending on the
cultivar types.
Generally,
oriental taproots
are long,
featuring flat
upper end with
tapering, tail like, lower ends. They are winter
season crops in many parts of Asia.
European carrots, on the other hand, have more
rounded ends with almost cylindrical body. In
addition, European-variety feature bright
orange color in contrast to saffron colored
Asian cultivars.
Health benefits of carrots
Sweet and crunchy carrots are notably rich in
anti-oxidants, vitamins and dietary fiber. They
provide only 41 calories per 100 g, negligible
amount of fat and no cholesterol.
They are exceptionally rich source of carotenes
and vitamin-A . 100 g fresh carrot contains
8285 µg of beta-carotene and 16706 IU of
vitamin A. Studies have found that flavonoid
compounds in carrots help protect from skin,
lung and oral cavity cancers.
Carotenes are converted into vitamin A in the
liver. Beta-carotene is the major carotene that
is present in these roots. Beta carotene is one
of the powerful natural anti-oxidant that helps
protect body from harmful oxygen-free radical
injury. In addition, it also has all the functions
of vitamin A such as maintaing good eye
health, reproduction (sperm production),
maintenance of epithelial integrity, growth and
development.
Carrots are rich in poly-acetylene antioxidant,
falcarinol . Research study conducted by
scientists at University of Newcastle on
laboratory animals has found that falcarinol in
carrots may help fight against cancers by
destroying pre-cancerous cells in the tumors.
Fresh roots are also good in vitamin C; provide
about 9% of RDA. Vitamin C is water soluble
anti-oxidant. It helps the body maintain healthy
connective tissue, teeth and gum. Its anti-
oxidant property helps the human body protect
from diseases and cancers by scavenging
action on harmful free radicals.
In addition, they are especially rich in many B-
complex groups of vitamins such as folic acid,
vitamin B-6 (pyridoxine), thiamin, pantothenic
acid, etc., that acts as co-factors to enzymes
during substrate metabolism in the body.
Further, They also compose healthy levels of
minerals like copper, calcium, potassium,
manganese and phosphorus. Potassium is an
important component of cell and body fluids
that helps controlling heart rate and blood
pressure by countering effects of sodium.
Manganese is used by the body as a co-factor
for the antioxidant enzyme, superoxide
dismutase.
Selection and storage
Fresh carrots and green bell peppers in a
market.
Fresh carrots are available in the markets
around the season. While buying, look for
young, tender, bright-colored roots with firm
consistency. Avoid soft, flabby roots, with cuts
or mold. Furthermore, avoid very large-sized
roots as they are indication of over maturity;
ensuing poor eating quality.
Undue exposure of carrot to sun light
would result in greenish discoloration near its
top end because of chlorophyll photo-pigment
deposition. Although this may not affect on
health badly, however, the condition may
diminish its sweet taste. Avoid forking or
twisting carrots as they may be the indication
of either disease infestation or close crop
cultivation.
Once at home, wash them thoroughly in cold
water to remove dust, soil, or insecticide/
fungicides. Generally, the top greens are
severed from the root before storing in the
vegetable compartment of the refrigerator
where they keep well for 1-2 weeks. Set
refrigerator temperature level below 35 degree
F and high humidity to maintain vitality.
Preparation and serving methods
Wash carrots thoroughly before use. Trim both
ends; gently scrape off outer skin and smaller
hairy roots. The younger roots have crispy,
pleasant taste with rich flavor. Raw carrots are
naturally sweet and juicy; however, boiling
them in water for few minutes enhances the
bioavailability of nutrients.
Here are some serving tips:
Fresh carrots can be enjoyed as they are, or
can be used raw in vegetable as well as fruit
salads.
Its slices easily blend with other common root
vegetables like radish, beets, kohlrabi, turnips
or with greens/tomato in mixed salads.
Carrot juice is a refreshing drink, enjoyed either
alone or with fruit/vegetable juice.
Carrots mix well with vegetables like green
bean