7 Reasons To Eat More Carrots

Reasons To Eat More Carrots

Carrots are one of the most popular and commonly consumed vegetables in the modern diet.

The versatile root vegetable is a great source of many nutrients and phyto-chemicals including vitamins, minerals, carotenoids, phenolic compounds, polyacetylenes and dietary fiber.

Here are seven reasons to start including more carrots in your diet.

1. Great Source Of Vitamin A(Beta-Carotene)

Carrots Great Source Of Vitamin A Beta Carotene

Carrots are one of the most important dietary sources of β-carotene, also known as provitamin A.

Beta-carotene is the bioactive compound that is responsible for giving carrots their bright orange colour.

Carotenoids such as beta-carotene aren’t only a precursor to Vitamin A, they also have potent antioxidant properties and may be associated with anti-cancer and cardiovascular benefits.

One medium carrot provides around 10190IU of Vitamin A in the form of beta-carotene, which is around 204% of the recommended daily value (DV).

2. Source Of Dietary Fiber

Root vegetables such as carrots are generally a good source of dietary fiber to support intestinal transit and for maintaining gastrointestinal health.

One medium raw carrot provides 1.7g of dietary fiber.

3. Packed With Antoxidant Phyto-Chemicals

Carrots Phytochemicals

Carrots have been referred to in the nutritional literature as containing as “gold mine” of antioxidant phyto-chemicals such as carotenoids, phenolic compounds, polyacetylenes and vitamins such as ascorbic acid.

Research has found these phyto-chemicals to possess a diverse range of biological activities including antioxidant, anti-inflammatory, anti-tumor, plasma lipid modification and much more.

Carrots are rich in phenolic acids, such as p-hydroxybenzoic, caffeic, and chlorogenic, as well as in anthocyanins, a class of flavonoids.

They are rich in a variety of carotenoids such as β-carotene (75%); α-carotene (23%); lutein (1.9%); and β-cryptoxanthin, lycopene, and zeaxanthin. [2]

Polyacetylenes are another type of bioactive phytochemical which carrots have been shown to contain and studies have found many potential health benefits including anti-cancer, antifungal, antibacterial, anti-inflammatory, and serotogenic effects.

4. Carrots May Protect Against Breast Cancer Risk

Carrots Decrease Breast Cancer Risk

Epidemiological studies have suggested that carrot intake is associated with a decreased risk of developing breast cancer.

Carrots are a rich source of many excellent cancer fighting phyto-chemicals such as carotenoids and phenolic acids, which have shown various anti-cancer related mechanisms in research such as antioxidant, antimutagenic, and antitumor activities.

A meta-analysis published in 2018 investigated the association between carrot intake and risk of developing breast cancer.

The results showed that high carrot intake was associated with a 21% decreased risk of breast cancer. [3]

5. Carrots Good For Eyesight

Carrots Improve Eyesight Carotenoids

The age old folk tale of carrots being good for seeing in the dark and improving eyesight may not actually be all that far from the truth.

Not only can a deficiency in Vitamin A cause a variety of vision related problems, βcarotene the most abundant carotenoid in carrots has also been shown to offer protection against macular degeneration and development of senile cataract, the leading cause of blindness in aged people.

Carrots are also rich in other carotenoids such as lutein and zeaxanthin, both of which are important for eye health.

6. Carrots Good Source Of Vitamin C & Other Vitamins/Minerals

Carrots are a good source of many Vitamins and Minerals including Vitamin C, Vitamin K1, Thiamin, Niacin, Vitamin B6, Folate, Manganese and Potassium.

7. Carrots May Decrease Gastric Cancer Risk

Carrots Decrease Gastric Cancer Risk

The results from observational studies(case-control, cohort) have shown that the consumption of carrots are associated with a significantly decreased risk of developing gastric cancer.

The results showed that Carrot intake could reduce the risk of gastric cancer by up to 26% [5]

The anti-cancer health benefits associated with carrots are largely thought to be due to its rich and diverse phyto-chemical content such as carotenoids and phenolic compounds.

Although carrots are also an excellent source of dietary fiber for gastrointestinal health support.

References

[1] Carrots Raw – Nutrition Data

[2] Phytochemicals in Daucus carota and Their Health Benefits—Review Article

[3] Association between dietary carrot intake and breast cancer – A meta-analysis

[4] Nutritional and Health Benefits of Carrots and Their Seed Extracts

[5] Effect of Carrot Intake in the Prevention of Gastric Cancer: A Meta-Analysis

The information in this article has not been evaluated by the FDA and should not be used to diagnose, cure or treat any disease, implied or otherwise.

Always consult with a qualified healthcare professional before making any significant dietary or lifestyle changes including supplements and herbs.

 



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