How carrots are useful for the body – 10 facts

Carrots are among the healthiest vegetables on the planet. It contains a lot of biologically active substances and has been recognized in folk and evidence-based medicine.

According to research, carrots bring tangible benefits to the human body. With regular use, there is an improvement in the health of the cardiovascular and digestive systems, prevention of osteoporosis and improvement of vision. There is even an increase in life expectancy.

10 facts about the benefits

Below are 10 main points about the health effects of carrots.

1. Rich composition

Carrots are 90% water and have a fairly low calorie content (about 41 calories per 100 grams), which makes them a dietary product.

Content of essential nutrients:

Carbohydrates, to a greater extent, presented glucose and sucrose. At the same time, according to the data experts from the USA, carrots have a low glycemic index, therefore, they can be eaten by people with diabetes mellitus. During the heat treatment (cooking, stewing), the glycemic index increases.

Carrots are a source of fiber , which is extremely important for the proper functioning of the digestive system. The basis of dietary fiber is soluble fiber . She slows down absorption of glucose and starch from the lumen of the digestive tract, maintains an adequate composition of the microflora. Soluble fiber also reduces cholesterol levels in the blood and prevents the development of constipation.

Carrots are also a rich source of vitamins, minerals and antioxidant substances:

1. Beta-carotene. This substance is converted in the body into vitamin A, which supports the work of the immune system and improves visual function.
2. Biotin. Is responsible for the metabolism of fats and proteins.
3. Vitamin K2. Increases bone mineral density.
4. Potassium. Lowers blood pressure, is responsible for myocardial contractility.
5. Vitamin B6. Is necessary for the course of redox processes, obtaining energy from food entering the body.
6. Lutein. is the most common antioxidant that normalizes metabolism in the eyeball.
7. Lycopene. Reduces the risk of developing cardiovascular and malignant neoplasms.
8. Polyacetylenes. Prevent the appearance of leukemias and other cancers.

2. Cancer prevention

Any diet rich in carotenoids reduces the risk of developing malignant neoplasms.

Research by American scientists shown that carrots can significantly reduce the risk of prostate cancer in men, even with a burdened family history. It is also effective against colon and stomach cancers.

Installed that regular consumption of carrots is associated with a decrease in the incidence of breast cancer (the main role is assigned to alpha- and beta-carotene, lutein) and lung cancer.

3. Lowering cholesterol

High levels of cholesterol in the blood (especially atherogenic fractions – LDL, VLDL, TAG) leads to the formation of atherosclerotic plaques on the walls of arteries and subsequent thrombosis, leading to many fatal complications: myocardial infarction, stroke, etc.

Multiple studies demonstrate that carrots are able to normalize cholesterol levels in the blood and prevent the development of dangerous pathologies. The vegetable reduces the amount of TAG in the blood, reduces the rate of reverse absorption of cholesterol from the intestine.

One study showed that eating 200 grams of carrots once a day for 3 weeks leads to a decrease in total cholesterol in the blood by 11%, an increase in the excretion of bile acids from the body by 50%.

4. Weight Loss Aid

Overweight people are most susceptible to cardiovascular and endocrine diseases and have a shorter life expectancy.

By of information scientists from the UK, eating carrots leads to the rapid development of a feeling of satiety, which persists for the next few hours. As a result, a person eats less food, and the energy value of the daily diet decreases.

5. Improving eye health

Vitamin A, which the body receives from carrots, supports the health of the vascular and photosensitive membranes of the eyeball.

Proven that the vegetable protects the organ of vision from the development of any degenerative diseases.

Marked decrease in the frequency of age-related neovascular atrophy of the yellow heel, which is responsible for color perception.

6. Prevention of anemia

Carrots contains vitamin C (about 6 mg per 100 grams). This substance, according to scientists, increases the bioavailability of iron coming from food.

A significant role is played by antioxidant substances, which also prevent the appearance of anemia.

Carrots are an effective means of preventing anemia associated with chronic blood loss (menstruation, uterine bleeding and gastrointestinal anemia), as well as primary bone marrow damage (aplastic anemia).

7. Maintaining intestinal health

Abundance of dietary fiber The contained in carrots maintains an adequate composition of the microflora. Fiber increases the number of beneficial microorganisms, inhibits the growth and reproduction of pathogenic and opportunistic forms.

A full-fledged microbiocenosis is associated with many benefits: from reducing the risk of cancer to improving brain activity. To such conclusions researchers from the USA came.

In the opinion of Italian experts, carrots increase the production of butyrate in the intestinal lumen, which protects the cells of the large intestine from malignant transformation, as well as from toxic and infectious agents.

Identified there is also a link between a low frequency of constipation (regular and healthy stools) and frequent consumption of carrots.

8. Lowering blood pressure

High blood pressure leads to the development of chronic and acute heart failure, increases the risk of stroke and myocardial infarction.

According to the data that leads American Heart Association, carrots are a product with an ideal ratio of fiber and potassium, which protect the heart muscle from any damage and promote relaxation of vascular smooth muscles, which leads to a decrease in blood pressure.

9. Increasing bone strength

Carrots contains vitamin K2, which normalizes metabolism in bone tissue, prevents the leaching of calcium from bones.

As a result, prevention of osteoporosis is ensured (especially important for the elderly and women after menopause) and the risk of pathological fractures is reduced.

Belgian scientists discovered that against the background of the systematic inclusion of carrots in the diet, the absorption of calcium from food increases, Bone mineral density increases . The effect is associated with a high level of fiber in the vegetable.

10. Overall increase in life expectancy

Research discovered that the use of beta-carotene is associated with a decrease in overall mortality from all causes and an increase in life expectancy.

Also, do not forget that carrots, due to the abundance of other valuable substances, are a means of preventing a wide range of common and deadly diseases from the cardiovascular and endocrine systems, malignant neoplasms.

Harm and contraindications

In general, carrots are a safe food product. However, in some cases, even it can be harmful to health.

The main contraindications and other negative factors include:

1. Allergic reactions. Unfortunately, allergies to carrots are quite common. Cases of cross-sensitization are described. People who are allergic to pollen from various plants (wormwood, birch) have a high risk (about 25%) of developing allergic reactions when eating carrots. Allergopathologies can be anything from contact dermatitis or mucosal lesions to Quincke's edema or anaphylactic shock.
2. Breast-feeding. Beta carotene gets into breast milk and is passed on to the baby, which can lead to skin discoloration and hypersensitivity to solar radiation.
3. Incorrect growing conditions. Carrots are capable of absorbing any dangerous substances from the surrounding air or soil. If grown incorrectly, it accumulates all toxic substances in the pulp, which can lead to poisoning.

The issue of eating carrots during pregnancy deserves special attention. In the first trimester, the vegetable provides a huge list of vitamins and minerals that enhance the adaptive mechanisms of the mother's body, reduce the severity of toxicosis and prevent the development of anemia.

When eating vegetables in the late stages, normalization of uterine tone is observed, the likelihood of premature birth decreases. But during breastfeeding, carrots are contraindicated.

Which carrot is healthier: raw or boiled?

Raw carrots contain significantly more nutrients (vitamins, minerals and antioxidant components).

But taking boiled, baked or stewed carrots leads to a higher bioavailability of valuable nutrients. For example, only 3% of beta-carotene is absorbed from fresh carrots, and 21-30% from boiled carrots.

However, during heat treatment, the glycemic index increases, which can adversely affect the general condition of people suffering from obesity or diabetes mellitus.

The percentage of carbohydrates and fiber in dried carrots increases several times, which also negatively affects body weight.

It is better to give up fried carrots, they contain many carcinogenic substances that increase the likelihood of malignant degeneration of colon cells.

Other reception features

The following are controversial situations regarding how best to cook carrots and in what form it is most useful to use them.

1. Carrot juice contains fewer vitamins and minerals than the pulp of the plant. It is better to eat whole raw carrots. And the cake after making the juice should definitely be thrown away.
2. Carrot tops are rich in selenium, strengthening the immune system and reducing the risk of developing cancer. Carrot leaves are also used in folk medicine to normalize uterine tone, eliminate edema and prevent urolithiasis. However, these properties have not been scientifically confirmed.
3. Carrots in Korean have pronounced antiviral, antibacterial, antiseptic and choleretic effects. However, it is better for people with chronic diseases of the stomach and duodenum to refuse such a prescription.
4. An apple with carrots on a grater is useful for strengthening the immune system, accelerating the healing of any wounds and reducing body weight. Carrots also go well with beets and celery.
5. Carrot tea is effective in reducing blood pressure, treating prostatitis and strengthening the immune system.
6. Carrot oil is usually used to normalize the emotional background ( eliminate depression , stimulation of mental activity ). It is also used in cosmetology to increase elasticity and eliminate wrinkles on the face and other parts of the body.
7. Young carrots (baby carrots) are absolutely no different from mature ones. The qualitative composition is similar.

Conclusion

1. Carrots are rich in vitamins (B6, C, K1), minerals (potassium) and antioxidants (biotin, lutein, lycopene, etc.).
2. With regular use, there is a decrease in total cholesterol and blood pressure, the development of many dangerous cardiovascular diseases and malignant tumors is prevented, eye health improves and body weight decreases.
3. Carrots are recommended during pregnancy to prevent pregnancy complications, but are not recommended during breastfeeding.