Benefits of Carrots, Risks and Tips

Native to Afghanistan, carrots are our most abundant source of beta-carotene, a compound that can function as an antioxidant and can also be converted by the body into vitamin A. The more vivid the color of the carrot, the higher the levels of this important carotenoid. One cup of cooked carrots has 70 calories, 4 g of fiber, and about 18 mg of beta-carotene. This provides more than 100% of the Recommended Dietary Allowance of vitamin A—a nutrient essential for healthy hair, skin, eyes, and bones.

Carrots are usually orange, but also come in purple, red, white, and yellow colors. “Baby carrots” aren’t actually baby carrots—they’re regular-size carrots that have been cut and shaped by machines to achieve a uniform appearance.

Health Benefits 

Reduces the risk of cardiovascular disease.
A U.S. government study found that volunteers who ate about one cup of carrots a day had an average 11% reduction in their blood cholesterol levels after only 3 weeks. The cholesterol-lowering effect is likely because of the high soluble-fiber content of carrots, mostly in the form of pectin.

Reduces the risk of diabetes.
Beta- carotene is linked to a lower risk of diabetes. One study found that people with the highest blood levels of beta-carotene had 32% lower insulin levels (suggesting better blood sugar control) than those with the lowest levels.

Helps prevent cancer.
Carrots also contain other carotenoids, including alpha-carotene as well as bioflavonoids, which have been linked to reducing the risk of cancer, especially lung cancer. However, studies have shown that beta-carotene supplements may be particularly harmful to smokers.

QUICK TIP:
Consume carrots with a small amount of fat To properly absorb beta-carotene, the body needs a small amount of fat, because carotenoids are fat soluble. Adding a pat of butter or a tsp of olive oil to cooked carrots will help body will fully utilize this nutrient. Helps prevent certain vision problems. Carrots will help protect against two sight-robbing conditions, macular degeneration and cataracts. It also prevents and treats night blindness, an inability of the eyes to adjust to dim lighting or darkness.

Health Risk

Yellowish tinge in the skin.
Excessive consumption of carrots may cause a yellowish tint in the skin. This harmless condition called carotenemia will disappear with reduced intake. If the yellow skin color persists, or if the white portions of the eyes are also discolored, consult your doctor to rule out jaundice, a liver disorder.

Eating Tips
• Serve shredded carrots, tossed with lemon and garlic sauce, on cucumber slices.
• Cook with potatoes, then coarsely mash.
• Add ½ cup shredded carrots to tomato ragú.

Old School
Raw carrots are more nutritious than cooked carrots.
New Wisdom
Cooking increases carrots’ nutritional value; it breaks down the tough cellular walls that encase the beta-carotene.

Buying Tips
• Buy carrots with bright green tops; this indicates freshness.
• If the carrots are on display without their green tops, look for firm carrots with smooth, even color without cracks.

Storing Tips
 • Store carrots with the green tops trimmed; during storage, the greens rob the carrots of nutrients and moisture.
• Carrots keep in the crisper drawer of the refrigerator for several weeks in perforated plastic bags.