Carrots 101: Nutrition Facts and Health Benefits

Carrots are a great source of essential vitamins, minerals, and antioxidants with a very limited amount of fat and protein. The water content in carrots ranges from 86%-95%, and the edible portion consists of about 10% of carbs.

One serving (½ cup) of carrots can provide up to:

• 73% of the daily requirement of vitamin A
• 9% of the daily requirement of vitamin K
• 8% of the daily requirement of potassium and fiber
• 5% of the daily requirement of vitamin C
• 2% of the daily requirement of calcium and iron

Carbs

Carbs are often ranked low on the glycemic index (GI), a measure of blood sugar increasing time after a meal. Their GI index ranges from 16 to 60. Consuming foods with a low GI index is associated with numerous health benefits, especially for people with diabetes.

Fiber

Carrots contain pectin, a type of soluble fiber. Soluble fiber helps lower blood sugar levels by slowing down the digestion process of sugar and starch. Moreover, soluble fiber can feed the friendly bacteria in the gut, which can lower the risk of several diseases and promotes regular bowel movements.

Fiber can also impair the absorption of cholesterol from the digestive tract, lowering blood cholesterol levels.

Vitamins and minerals

Carrots are an excellent source of vitamins and minerals:

• Vitamin A: Carrots are rich in beta carotene, which is converted into vitamin A in the body. Vitamin A promotes eye health and is crucial for overall development and immune function.
• Biotin: Formerly known as vitamin H, biotin is crucial for fat and protein metabolism.
• Vitamin K1: Vitamin K1 plays an important role in blood coagulation and promotes bone health.
• Potassium: Potassium is an essential mineral that is crucial for controlling blood pressure.
• Vitamin B6: Vitamin B6 is involved in the process of converting food into energy.

Plant compounds

Apart from carotenoids, carrots contain several plant compounds that have powerful antioxidant properties. Antioxidants are linked to improved immune function and reduced risk of many diseases. Plant compounds in carrots include:

• Beta carotene
• Alpha carotene
• Lutein
• Lycopene
• Polyacetylenes
• Anthocyanins

Carrots are a highly nutritious vegetable and offer several health benefits. Here are the 10 health benefits of carrots.

1. Good for eye health

Carrots are rich in beta carotene, which changes into vitamin A in the body and promotes good vision, protects eyes from the sun, and lowers the risk of cataracts and other eye problems.

Studies have shown that yellow carrots contain lutein, which can help with or prevent age-related macular degeneration.

People with low vitamin A levels are more likely to have night blindness, a condition that may be helped by eating carrots and other foods rich in vitamin A or carotenoids.

2. Lowers the risk of heart disease

Carrots contain antioxidants and lycopene that are good for heart health, as well as potassium that can help keep blood pressure in check. 

Since carrots are also rich in fiber, they can help prevent obesity and lower the risk of heart disease.

3. Lowers the risk of cancer

Antioxidants have been proven to fight harmful free radicals in the body and lower the risk of some cancers including prostate, colon, and stomach cancer. Women with high circulating levels of carotenoids may have a reduced risk of breast cancer.

4. Boosts immunity

The vitamin C content in carrots helps the body build antibodies that strengthen the immune system. Vitamin C also helps the body absorb and use iron and prevent infections.

5. Prevents constipation

Eating raw carrots can help ease constipation due to their high fiber content.

6. Helps control diabetes

The fiber in carrots can help keep blood sugar levels under control. Because they are loaded with vitamin A and beta carotene, carrots can also lower diabetes risk.

7. Helps strengthen bones

Carrots contain calcium and vitamin K, both of which are crucial for bone health.

8. Promotes weight loss

Carrots are low in calories and high in fiber, which increase feelings and fullness and can help prevent overeating.

9. Improves dental health

A recent study found that a higher intake of beta-carotene had a protective effect against dental issues.

10. Prevents cognitive decline

A higher intake of carrots and other nutritious vegetables appears to reduce the risk of dementia and other age-related issues.

Excessive consumption of carrots can cause problems such as:

• Skin color change: Consuming too much beta carotene can make your skin turn an orange-yellow color, a condition called carotenemia. Carotenemia is a relatively harmless and treatable condition, but in rare cases, it can prevent vitamin A function, thus affecting vision, bones, skin, metabolism, or the immune system.
• Problems with hypothyroidism: Excess beta carotene can cause problems for people who are unable to convert it to vitamin A, such as people with hypothyroidism.
• Itchy mouth: Eating carrots in large amounts can lead to mouth itch, a condition called oral allergy syndrome. For some people, the body reacts to proteins in certain fruits and vegetables as if they were pollen. This generally occurs when carrots are consumed raw and not when they are cooked.

Carrots are a crunchy, tasty, and highly nutritious vegetable that is a part of many popular diets including vegan, keto, paleo, and more.

Always wash them thoroughly in water and scrub off any dirt before preparing them to eat raw or cooked. They can be consumed in various ways, ranging from slicing them into sticks and eating them with hummus or steaming, boiling, or roasting them and serving them as a side dish. They work well in savory dishes such as beef stew, chicken pot pie, or stir-fry. Pureed carrots make excellent baby food.