Introduction
The carrot (Daucus carota subsp. sativus) is a root vegetable, typically orange in color, though purple, black, red, white, and yellow cultivars exist, all of which are domesticated forms of the wild carrot, Daucus carota, native to Europe and Southwestern Asia. The plant probably originated in Persia and was originally cultivated for its leaves and seeds. The most commonly eaten part of the plant is the tap root, although the stems and leaves are also eaten. The domestic carrot has been selectively bred for its enlarged, more palatable, less woody-textured tap root.
Nutritional composition of carrot:
Raw carrots are 88% water, 9% carbohydrates, 0.9% protein, 2.8% dietary fiber, 1% ash and 0.2% fat. Carrot dietary fiber comprises mostly cellulose, with smaller proportions of hemicellulose, lignin and starch.Free sugars in carrot include sucrose, glucose, and fructose.
The carrot gets its characteristic, bright orange colour from β-carotene, and lesser amounts of α-carotene, γ-carotene, lutein, and zeaxanthin. α- and β-carotenes are partly metabolized into vitamin A, providing more than 100% of the Daily Value (DV) per 100 gm serving of carrots. Carrots are also a good source of vitamin K (13% DV) and vitamin B6 (11% DV), but otherwise have modest content of other essential nutrients .DV means daily value.
Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants.
Eating carrots in moderation is good for your health.
One medium carrot provides around 4% of a person's daily requirement of potassium. Besides, carrots are also rich in fibre, vitamins C, K and B Vitamins, phosphorus and potassium.
They also have a number of health benefits.
*Top health benefits of carrots:
•Rich source of dietary carotenoids.
•May support cholesterol balance and heart health.
•May help with weight loss goals.
•May reduce the risk of cancer.
•May support gut health.
•Help Promote Healthy Vision
•Aids Weight Loss
•Improves Skin Health
•Helps Improve Immunity
•May Support Heart Health.
Eating vegetables high in red fiber, such as carrots, may also lower a person's risk of developing cardiovascular disease and reduce levels of low-density lipoprotein, or “bad” cholesterol.
•Digestive Health:
Eating carrots in the morning before a meal on empty stomach is good for health. It may help boost digestion.Also, the fiber in carrots can keep one satiated and prevent overeating.
•Diabetes Management.
•May Help Bones.
•Prevents hair loss.Beta-carotene rich carrots can help in preventing hair loss. They are rich in Vitamin A, which can help in improving scalp health and strengthening hair follicles.
Carrots're a weight loss friendly food and have been linked to lower cholesterol levels and improved eye health.
Uses as food:
Carrots can be eaten in a variety of ways. Only 3 percent of the β-carotene in raw carrots is released during digestion: this can be improved to 39% by pulping, cooking and adding cooking oil. Alternatively they may be chopped and boiled, fried or steamed, and cooked in soups and stews, as well as baby and pet foods. A well-known dish is carrots julienne.
In India carrots are used in a variety of ways, as salads or as vegetables added to spicy rice or dal dishes. A popular variation in north India is the "Gajar Ka Halwa("गाजर का हलवा") carrot dessert, which has carrots grated and cooked in milk until the whole mixture is solid, after which nuts and butter are added.Carrot salads are usually made with grated carrots with a seasoning of mustard seeds and green chillies popped in hot oil.
Carrots can also be cut in thin strips and added to rice, can form part of a dish of mixed roast vegetables or can be blended with tamarind to make chutney.
Juices:
(1)Carrot juice:
To enjoy the benefits of carrot juice without consuming too much vitamin A or beta-carotene, drink no more than half a glass — or 4 ounces a day.
(2) Beetroot and carrot juice: Beetroots and carrots together help relieve constipation by stimulating the metabolic system. The phyto-nutrients in these veggies help improve digestion due to the presence of fibre that helps keep the gut healthy.The flavourful combination also helps balance the blood sugar levels.
(3) Amla Carrot Juice is a refreshing and healthy juice. It has the goodness of carrots and amla/Indian gooseberry alongwith a few ingredients to make for a healthy drink.
(4) Carrot and coriander juice:
The fiber from the juice helps to manage blood cholesterol levels better. The antioxidants like lycopene from carrot and coriander help to reduce inlfammation in the arteries and thus ensure normal blood flow to the heart.
(5) Carrot and coriander soup:
Carrots are great sources of beta-carotene, which is a precursor to vitamin A and gives the vegetable its characteristic orange color. Thanks to the contributions of both the cilantro and carrots, this soup provides a wonderful variety of vitamins, minerals, and antioxidants.
The disadvantages of eating carrot daily:
Eating carrots in excess, however, can cause a condition called "carotenemia". This refers to yellowish discoloration of the skin because of the deposition of a substance called beta-carotene that is present in carrots.
Carrots are full of vitamins, minerals and fibers that are good for your health. But eating too many carrots can bring in too much beta-carotene the molecule responsible for carrots' bright orange hue and a precursor of vitamin A. This can lead to excess blood carotene which can discolor the skin.Some people are hypersensitive that is allergic to carrots and some common side effects among such people are skin rashes, diarrhea, anaphylactic reactions, hives, and swelling. Such allergies are caused due to the allergen present in carrot pollen.
Information compiled by:
Dr. Bhairavsinh Raol
