Carrot ( Botanical name – Daucus carota subsp. natives ) is a root vegetable famous all over the because of its use in salad, as a vegetable and as a main ingredient in “ Gajar Ka Halwa” ( a sweet dessert made of grated carrot).The most commonly found variant of carrot is of orange color and red color, but some carrots are also found in some other colors like purple, yellow, white etc. Carrot is very beneficial for our health, and in this article, we will know about the major health benefits of carrots, but before we do that let’s take a look at the below-mentioned table to know about the nutrients present in carrot. After all, all the benefits of carrot are because of the nutrients present in carrot.
Nutrition Chart of Carrot
Health Benefits of Carrot
(1) Lower cholesterol
Eating carrots has been found to be very effective in lowering down bad cholesterol level of our body. This benefit of carrot has been confirmed by a study done by the U.S government in which it was found that participants who were given a cup of carrots each day for a period of three weeks showed significant drop in their bad cholesterol level, because of the presence of a soluble fiber ( known as pectin) present in carrots.
(2) Reduces risk of cancer
Carrots are found to be very beneficial for our health when it comes to reducing the risk of several types of cancer like lung cancer, stomach cancer etc. because of the presence of compounds like alpha-carotene, beta-carotene, and bioflavonoids in it. In a research done by the British researchers, it was found that if consumption of beta carotene is increased from 1.7 milligrams to 2.7 milligrams then it can reduce the risk of development of lung cancer by as much as 40 percent.
An average size carrot contains about 3 milligrams of beta carotene which mean eating a single carrot ( regularly ) can reduce the risk of development of lung cancer by 40 percent. In an another study, it was found that eating a fiber-rich food like carrots reduce the risk of colon cancer by around 24 percent. In this study, it was also found eating raw carrots is also effective in reducing the risk of development of breast cancer in women by as much as five to eight times.
(3) Keep our vision sharp
Our eyes are our window the world and it is, therefore, important for us to take good care of them. One of the simplest and effective ways to do so is to eat the raw carrot every day. Carrots are rich in beta-carotene that gets converted to vitamin A by our body and this way carrots prevent us from the sight issues caused by the vitamin A deficiency. As per Hans Fischer, Ph.D., a professor emeritus of nutritional biochemistry, Rutgers University carrots are also effective in reducing the risk of development of macular degeneration and night blindness.
(4) Prevents Macular Degeneration
The beta carotene present in carrots get converted into vitamin A by our body which is good for our eyes as it protects our eyes from various sight issues and one of these sight issues is macular degeneration which mainly affect the elders in which functions of macula get weakened. As per a research, it was found that people who ate more beta carotene had a 40 percent lower risk of macular degeneration in comparison to the people who ate less beta carotene. This benefit of carrots makes them very effective in reducing the risk of macular degeneration. Other than this, beta carotene also increases the antioxidant property of our body by going for an enzymatic reaction with provitamin A and provide sight benefits.
Suggested Read- 11 Wonderful Beauty Benefits of Carrots For Skin And Hair
(5) Reduces the Risk of Cognition Disease
Eating carrots are found to be very effective when it comes to reducing the risk of cognitive diseases because o the presence of beta-carotene in carrots which protects the central nervous system against aging. .
As a per a Netherlands study involving some middle aged people, it was found that people ate the lowest amount of root vegetables were more than three times higher risk f cognitive declines in comparison to those who eat root vegetables.
As per an another study ( long study done for a period of 18 years), it was found that men who consumed 50 mg of beta carotene every alternate day showed a significant improvement and their cognitive decay was delayed on an average 1 to 1.5 years in comparison to those who underwent placebo.
(6) Prevent diabetes
Carrots are rich in beta-carotene which is a powerful antioxidant and can lower the risk of diabetes. This benefit of carrot has been confirmed by a study in which it was found that people with most beta-carotene level in their blood showed 32 percent lower insulin levels in comparison to people with lower beta-carotene level.
(7) Make Our Bones Stronger
Eating Carrots are good for our bones because of the presence of vital nutrients like vitamin C ( 5 milligrams per cup serving ) and calcium ( 96 milligrams per cup serving ) in it.
(8) Prevention of Heart Disease
Eating carrots on a regular basis is good for our health and helps in the prevention of various heart disease because of the ability to carrots to reduce the bad cholesterol level of our body.
In a study conducted by the researchers of Wilson Gastrointestinal Laboratory, Edinburgh, Scotland, it was found that eating seven ounces of carrots per day for a period of three weeks can reduce the bad cholesterol level of our body by around 11 percent. As per an another study done by the Swedish scientists, it was found that eating root vegetables like carrot reduces the risk of having a heart attack and.
A study conducted at the Mario Negri Institute of Pharmacological Research, Italy it was found that people who ate more carrots were at three times lower risk of getting a heart attack in comparison to those who ate fewer carrots.
Suggested Read- 10 Side Effects of Eating Too Many Carrots
(9) Reduce The Risk of Stroke
Eating carrots has been found to be healthy for our heart as it reduces the risk of development of various heart problems by lowering the bad cholesterol level of our body. Carrots have also been found to reduce the risk of stroke by around 68 percent and many studies conducted on the stroke patients showed that people who with the high level of beta carotene in their body had the highest survival rate.
(10) Controls Blood Pressure
Carrots are rich in potassium which is a vasodilator which means it can widen the blood vessels, relaxes the tension in arteries and blood vessels and increase the blood flow and improves blood circulation. All these benefits are linked with blood pressure and this is what make carrots a healthy food for controlling high blood pressure level.
High blood pressure is also linked with cardiovascular health and by controlling the blood pressure of our body, carrots also helps in keeping our cardiovascular system healthy and reduces the risk of atherosclerosis, strokes, and heart attacks. Carrots are also rich in coumarin which also helps in controlling high blood pressure.
(11) Boost Immune System
The immune system of our body plays a very important role in keeping us healthy by preventing the disease causing bacteria, virus, and other pathogens from invading our body, and even if they somehow enter our body, our immune system fights with them, damage them and make us healthy again. It is, therefore, important for us to make sure that our immune system stays stronger.
Eating carrots on a regular basis can help in boosting our immune system and making it stronger because of the presence of a good level of vitamin C in carrots which stimulates the white blood cells which are also known as fighter cells of our body. The antibacterial and antiseptic abilities of carrots are a perfect reason to include carrots in our salad.
(12) Good For Digestion And Prevents Constipation
Carrots are very healthy for our digestive system because of the significant amounts of dietary fibers in them. These dietary fibers plays a very important role in the absorption of minerals and water from our body and make sure that no excess water or nutrition get passed through the body while removing waste and at the same time it ensures that waste gets removed out of the body smoothly without causing any pain or problem and reduces the severity of conditions like constipation, protects our colon and stomach from various serious illness like colorectal cancer. Dietary fibers are also good for our heart health because of their ability to remove the excess bad cholesterol from the walls of arteries and blood vessels.
(13) Good For Oral Health
Eating carrots is good for our oral health and keeps our mouth healthy because of the ability of carrots to stimulate the gums and induces excess saliva, which is an alkaline substance get that get formed in our mouth by the salivary glands. The Saliva so formed not only helps in softening and proper chewing of food but also helps in combating the bacteria and foreign bodies which can cause various oral health risks like cavities, halitosis etc.
(14) Helps In Liver Protection
Our liver is a vital organ of our body as it plays a very important role in the digestion of food and in the removal of toxic materials that get formed during the digestive process. However, with the current lifestyle and environment, we are living in, our liver is getting more and more exposed to toxic materials from the environment which is reducing the strength of our liver. So, it is therefore very important for us to take good care of our liver and eating carrots on a regular basis can help us to do so because carrots are rich in compounds that protect our liver from the toxic effects of environmental chemicals.
(15) Anti-Inflammatory Properties
Eating carrot has been found to be very effective in reducing the inflammation of our body because of the anti-inflammatory properties of the certain compound present in carrot. In fact, anti-inflammatory benefits of carrots are found to be even more than the anti-inflammatory drugs like Aspirin, Ibuprofen, Naproxen and Celebrex.
These were some of the major health benefits of carrots. Being a good source of vitamins, minerals, antioxidants, dietary fibers etc. they are very benefecial for our health, and interestignly there are also some beauty benefits of carrots for our hair and skin. However, it is important to remember that one should not eat too many carrots as there are some side effects of overeating carrots.
The information contained in the post is for general purpose only and shouldn’t be considered as a medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, but I make no guarantee of the accurateness of the same.
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