Health Benefits of Carrots

Vegetables are loaded with essential nutrients that help your body function properly and enhance overall well-being. One such vegetable is carrots, and you can include it in your daily diet to maintain a healthy lifestyle.

The nutritional value of carrots is undeniably strong, and it is beneficial for individuals of all ages. If you are interested to know about the benefits of eating carrots, continue reading.

What Are the Health Benefits of Eating Carrots?

A few of the top benefits of eating carrots are –

1. Supports Immune System

According to The Ohio State University Wexner Medical Center, Vitamin A is essential to support the immune system. As it supports the T-cells, which help our immune system, the consumption of carrots can be highly beneficial for overall wellbeing.

2. Enhances Good Eyesight

Carrots are loaded with beta carotene, which the body converts to Vitamin A. Hence, eating carrots can support the health of your cornea, which is a clear outer layer at the front of your eye. However, individuals should also note that only half a cup of servings of carrots contains 51% of the daily recommendation of Vitamin A.

Also, the consumption of carrots in recommendable amounts can reduce the risk of vision loss, macular degeneration, and night blindness.

3. Keeps Gut Healthy

About one cup serving of carrots contains 3.58 grams of fibre which supports gut health and is one of the advantages of carrots. Also, it maintains regular and healthy bowel movements that strengthen the immune system and improves overall gut health. So, if you require fibre, consuming raw carrots might be the best choice for you.

4. Benefits Your Skin

One of the primary health benefits of carrots is that it is beneficial for your skin. Moreover, a review published in 2012 states that consuming foods rich in beta carotene can defend the skin against UV radiation. Also, carrots contain fairly low amounts of fats and high amounts of Vitamin A that can be easily absorbed into your body.

5. Lowers Cholesterol Level

Non-starchy vegetables are very good for the heart and cholesterol. This is because veggies like carrots have an ample quantity of fibre that naturally lowers cholesterol. So, if you are dealing with high cholesterol that might lead to heart problems, consuming a considerable amount of carrots might help. However, if you are changing your diet, it might be beneficial to consult a nutritionist. Also, a change in diet might need to be accompanied by lifestyle changes such as exercising, quitting smoking and others.

6. Helps Control Blood Sugar

Carrots are low in Glycemic Index (GI) and help to cease sudden spikes in blood sugar levels. Consuming food with a lower Glycemic Index is helpful for everyone, primarily for individuals with diabetes and prediabetes. For example, cooked carrots have a GI of around 39, which is substantially lower than other foods such as potatoes, snacks or bread, which have a GI of 70 or higher. Hence, one of the primary benefits of eating carrots daily is that it can effectively maintain a healthy blood sugar level for everyone.

7. Assists in Weight Loss

One of the most prominent advantages of eating carrots is it promotes weight loss. This is because the fibre content of carrots is significant to help in proper bowel movement and digestion. Also, carrots are a great way to add important nutrients to your diet without adding many calories.

8. Fights Inflammation Within the Body

Purple carrots are rich in anthocyanin, which is a carotenoid that acts as an antioxidant. This pigment is crucial in fighting inflammation, arthritis, Alzheimer’s and heart diseases.

What Are the Nutritional Values of Carrots?

About 100 g of raw carrots contains –

Nutrients	Values
Vitamin A	16706 IU
Carotene, alpha	3477 µg
Carotene, beta	8285 µg
Energy [kJ]	173
Protein [g]	0.93
Fibre	2.8 g
Potassium	320 mg
Phosphorus	35 mg
Magnesium	12 mg
Iron	0.3 mg
Calcium	33 mg
Vitamin C	5.9 mg
Manganese	0.14 µg
Copper	0.05 µg
Zinc	0.24 mg
Sodium	69 mg
Vitamin B-6	0.14 mg
Fatty acids, total saturated	0.03 g
Vitamin K (phylloquinone)	13.2 g

How to Include Carrots in Your Diet?

The benefits of eating raw carrots are no secret. However, if you don't like to have it raw, there are a lot of ways to prepare a low carb diet using carrots. A few of the preparations include –

Prepare soups
Add carrots to fried rice
Make carrot pickles
Add carrots to baked foods
Prepare carrot dips

What Are the Risks of Over-Consumption of Carrots?

Apart from its health benefits, over-consumption of carrots can cause –

May Change the Flavour of Breast Milk

The flavour of breast milk depends on the type of food you ingest. So, breastfeeding mothers are advised not to consume carrots in large quantities, as it might alter their flavour of it.

Increase in Blood Sugar Levels

Carrots are comparatively high in sugar content. Most importantly, your body can easily convert this sugar into glucose, which can increase the sugar levels in the blood. So, individuals with diabetes must avoid consuming carrots in large quantities.

Can Cause Carotenemia

Carotenemia is a yellow discolouration of the skin, which can be caused by a high intake of carrots. This results when the beta carotene of carrots is converted into Vitamin A, leading to high levels of carotene in the blood.

Might Intrigue Allergic Reactions

Although it is rare to have an allergic reaction against carrots, it is quite evident. This allergic reaction to carrots can lead to allergies, rashes, diarrhoea etc.

Who Should Avoid Eating Carrots?

Eating carrots is considered safe in reasonable quantities. But, avoid it if -

You have any allergic reactions.
You are pregnant and breastfeeding
You have high blood sugar.

Hence, eating carrots is beneficial for everyone. Doctors and nutritionists widely recognise the nutritional value of carrots. So, carrots are possibly the best way for a healthy lifestyle and to improve eyesight. If you have a sweet tooth, you can make Gajar Ka Halwa, which is a dessert for the family.