Nutritional Facts & Health Benefits Of Carrots

Dr. Purushothaman
May 26, 2024

Carrot is the most common crunchy vegetable which familiar even to small kids. It is rich in all the essential nutrients that help in maintaining a healthy body. This vegetable has a sugary taste and is delicious. It is extremely crunchy and nutritious. This is a root vegetable that has a long list of health-beneficial compounds like Vitamin A, minerals, beta carotenes, and antioxidants. They are actually tapping roots and belong to the family of Apiaceae family. Some other members of this family are dill, cumin, parsley and parsnips.

Carrots are available in a wide range of colours and are cultivated all around the world. This is a winter season crop in Asian countries. Asian carrots are long and have a flat top. European carrots are mostly cylindrical and have round edges. Asian carrots have saffron colour while European ones are bright orange coloured.

Some of the health benefits of Carrots

  • Carrots contain a generous amount of antioxidants, dietary fibre and vitamins. They have calories and a small amount of fat and do not have cholesterol.
  • Vitamin A and carotenes can be found in carrots. Consuming carrots on a regular basis helps in protecting skin, lungs and mouth from cancers.
  • Carotenes are converted into vitamin A inside the liver cells. Carrots are rich in carotene and hence regular consumption of carrots helps in keeping away harmful oxygen-derived free radicals. It also helps in promoting eye health, production of sperm, growth, development and more.
  • Polyethene antioxidant, falcarinol is found in abundance in carrots. Studies show that falcarinol helps in fighting against cancers as it helps in destroying cancerous cells in tumours.
  • Fresh carrots are rich in vitamin C. since Vitamin c is a water-soluble antioxidant. If you want healthy connective tissue, gum and teeth, regular consumption of carrots helps a lot. It has antioxidant properties that help in protecting the body from all kinds of diseases that are caused by harmful free radicals.
  • Carrots have an abundance of B-complex groups of vitamins like pantothenic acid, folic acid, vitamin B-6 and thiamin. These work side by side for maintaining the body’s metabolism.
  • This vegetable has high levels of minerals such as phosphorus, calcium, potassium, manganese and copper. Potassium is extremely essential for maintaining cell health and body fluids that are needed for controlling heart rate and blood pressure. It reduces the effects of sodium.

Selection and storage

Carrots are normally considered a common vegetable that is available in the market any time of the year. Choosing fresh carrots is mandatory if you want to gain the right benefits. All you need to do is pick the firm, fresh, bright ones.

Make sure you avoid soft and mushy ones. Picking large rooted ones should be avoided as such carrots are over matured ones. This will decrease the taste of the dish or salad.

If carrots are overexposed to sunlight, they get a green pigmentation on top. This should also be avoided as they affect the quality of taste. If carrots have root diseases, they might look twisted. Avoid them too.

Make sure to wash the vegetable well to remove the dirt, insecticides and fungicides. Cut off the top greens and then store in the refrigerator. You can store fresh carrots for two weeks. The temperature of the refrigerator should be below 35 degrees. The humidity maintains the freshness of the vegetable.

Preparing and serving

Carrots should be washed well before use. Both the ends should be trimmed and the outer skin should be peeled with the help of a peeler. The small roots should also be removed. Pick young carrots as they are crispier and tastier. Consuming raw carrots is really healthy. It is sweet and juicy and kids love having them.

Serving tips

  • Enjoy sliced carrots in vegetable or fruit salads.
  • For mixed salads, carrot slices are perfect. Add them with turnips, tomato, beets and radish.
  • Make a refreshing carrot juice for energizing yourself after a long workout session
  • Use carrots with other vegetables like beans, peas and potatoes in stir-fries or curries.
  • It can also be used to make sweets like Gajar ka halwa along with butter, milk and sugar
  • Use it to prepare cakes, soups, tarts and puddings.
  • Cooked carrots serve as healthy baby food full of nutrition.

Include carrots in your daily diet for a healthy body and mind.


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