Carrots are a vegetable rich in carotenoids, potassium, fiber, and antioxidants, nutrients that promote eye health, prevent premature aging, and strengthen the immune system.
Carrots can be found in yellow, orange, purple, red, or white varieties and are consumed raw or cooked in recipes such as juices, cakes, stir-fries, soufflés, soups, and stews.
The difference between carrot types lies mainly in their composition: orange carrots are rich in alpha- and beta-carotenes, which are responsible for vitamin A production; yellow carrots contain more lutein; and purple and red carrots are rich in lycopene and anthocyanins, powerful antioxidants.
Health benefits
The main health benefits of carrots include:
1. Supports gut health
Carrots are high in fiber, such as pectin, cellulose, lignin, and hemicellulose, which help prevent constipation by increasing stool volume and stimulating natural bowel movements.
Also recommended: High Fiber Foods: Food List, Benefits and Types of Fiber tuasaude.com/en/high-fiber-foodsIn addition, the fiber in carrots also acts as food for beneficial gut bacteria, maintaining healthy gut flora and preventing issues like diarrhea and inflammatory bowel disease.
2. Prevents premature aging
Because they are rich in antioxidants like vitamin A, beta-carotene, lutein, and flavonoids, carrots help prevent skin damage caused by free radicals, which helps reduce sagging, wrinkle formation, and premature aging.
3. Maintains a tan and protects the skin
Carrots may help maintain a tan for longer since beta-carotene and lutein stimulate skin pigmentation, favoring a natural tan.
Carrots are also rich in zeaxanthin, a carotenoid that helps protect the skin from damage caused by ultraviolet rays, improving its appearance and reducing the risk of skin cancer.
4. Aids weight loss
Carrots can support weight loss because their fiber forms a gel-like substance in the stomach, increasing digestion time and prolonging satiety.
They are also low in carbohydrates and calories, making carrots a good choice for weight-loss diets.
5. Protects vision
Carrots help protect vision because they are rich in lutein and zeaxanthin, carotenoids that shield the eyes from free radicals and ultraviolet rays, helping to prevent conditions like cataracts and macular degeneration, a disease that impairs sharp vision.
6. Strengthens the immune system
Carrots are high in vitamin A, an antioxidant vitamin that strengthens the immune system, improving the body's defense against viruses, bacteria, and fungi.
Carrots also contain falcarinol, a bioactive compound with antioxidant and immunomodulatory properties that may help prevent the development and spread of cancer cells.
7. Reduces “bad” cholesterol
Beta-carotenes in carrots help fight free radicals and prevent fat cell oxidation, lowering levels of LDL cholesterol in the blood and reducing the risk of heart attack and heart failure.
8. Helps control blood pressure
Because they contain beta-carotenes, which act as antioxidants and anti-inflammatory compounds, carrots support healthy arteries and blood flow, helping control blood pressure.
Carrots are also a good source of potassium, a mineral that helps remove excess sodium from the body through urine, promoting blood pressure balance and reducing the risk of hypertension.
9. Helps regulate blood sugar
Because of their low glycemic index, carrots help stabilize blood sugar levels, supporting diabetes control.
Carrots are also rich in fiber, which slows down sugar absorption from foods, helping to balance insulin and glucose levels in the blood and reducing the risk of insulin resistance and diabetes.
10. Promotes wound healing
Carrots are rich in vitamin K, an essential vitamin for blood clotting, which helps prevent hemorrhage and promotes wound healing.
Do carrots make you gain weight?
Carrots are low in calories, carbohydrates, and fats, making them a helpful food for weight loss. They are also rich in fiber, which helps prolong digestion time and reduces hunger throughout the day.
However, when prepared with excessive fat or sugar, such as in cakes with frosting or deep-fried recipes, carrots may contribute to weight gain.
Nutritional information
The table below shows the nutritional information for 100 g of raw and cooked carrots.
To obtain all the health benefits of carrots, it is essential to maintain a balanced and varied diet and exercise daily.
How to eat carrots
Although there is no specific recommended daily amount of carrots, the minimum daily vegetable recommendation is 2 to 3 servings, which corresponds to 160 to 240 g of carrots.
Carrots can be eaten raw or cooked in recipes such as salads, juices, soufflés, cakes, soups, and stews with meat or fish.
Carrots can also be used to make homemade syrups that may help relieve cold and flu symptoms.
Healthy carrot recipes
Some healthy and delicious recipes with carrots include cake, soufflé, and juice.
1. Carrot cake
Ingredients:
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2 medium grated carrots
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2 tbsp coconut oil
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2 tbsp baking powder
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½ cup brown sugar
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2 ½ cups oat flour
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1 tsp cinnamon
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3 eggs
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½ cup milk or plant-based milk
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2 tbsp cocoa powder
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2 tbsp brown sugar
Directions:
Preheat the oven to 350°F (180°C). In a mixer, add the grated carrots, eggs, sugar, cinnamon, and oil, and blend for 3 minutes. Add the oat flour and mix for 2 more minutes. Add the baking powder and fold it in with a spoon or spatula. Pour the batter into a greased baking pan and bake for about 30 minutes. Remove from the oven and let it cool.
In a saucepan, add the milk or plant-based milk, cocoa powder, and 2 tbsp of brown sugar. Cook over medium heat for 15 minutes, stirring constantly. Let it cool and spread over the cake.
2. Carrot soufflé
Ingredients:
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4 medium cooked and chopped carrots
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1 cup milk or plant-based milk
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2 tbsp all-purpose flour
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1 tsp salt
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4 eggs
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Pepper and nutmeg to taste
Directions:
Separate the egg yolks from the whites and set aside. In a blender, add the cooked carrots, milk, flour, salt, pepper, and nutmeg, and blend until it reaches a soup-like consistency. Pour the mixture into a saucepan and cook over medium heat, stirring until thickened.
Remove from the heat and set aside. Add the egg yolks one by one, mixing with a spoon. In a mixer, beat the egg whites until stiff peaks form and gently fold into the mixture. Pour into small baking dishes and bake in a preheated oven until golden. Remove from the oven and serve immediately.
3. Carrot and vegetable juice
Ingredients:
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5 medium carrots
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1 small apple
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1 cup (200 ml) filtered or boiled water
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1 medium beet
Directions:
Wash the carrots, apple, and beet thoroughly. Chop the apple and vegetables into small pieces. Place everything in a blender with the water and blend until smooth. Pour into a glass and serve.