Before being used as food intake, carrots that have many colors were first used as medicine. Indeed, what are the benefits of carrots for health? Come on, thoroughly peel the benefits and content of carrots!
Carrot nutrition
Carrots are a food that is rich in nutrients and full of benefits. According to data from the Indonesian Ministry of Health, in 100 grams of fresh carrots, you can use 80% of the tubers. Here are some nutritional content of carrots that you need to know.
- Energy: 36 kcal
- Protein: 1 gram
- Fat: 0.6 gram
- Carbohydrates: 7.9 grams
- Fiber: 1 gram
- Vitamin A: 7.1 micrograms
- Thiamin (Vitamin B1): 0.04 milligram
- Riboflavin (Vitamin B2): 0.04 milligram
- Niacin (Vitamin B3): 1 milligram
- Vitamin C: 18 milligrams
- Calcium: 45 milligrams
- Phosphorus: 74 milligrams
- Iron: 1 milligram
- Sodium: 70 milligrams
- Potassium: 245 milligrams
- Copper: 0.06 milligrams
- Zinc: 0.3 milligrams
Carrots also have high antioxidant content which is good for the body. Here are some of them.
- Beta carotene. Orange carrots are very high in beta carotene. The process of absorption by the body will be better if the carrots are cooked.
- Alpha carotene. In addition to beta carotene, these colorful tubers also contain antioxidants from vitamin A in the form of alpha carotene.
- Lutein. Carrots that are yellow, white, and yellowish are rich in lutein. It is an excellent antioxidant for eye health.
- Lycopene and anthocyanins. Red fruits and vegetables have a lot of lycopene and anthocyanins, especially red and purple carrots.
- Polyacetylenes. It is a bioactive compound in carrots that helps protect the health of blood cells.
Health benefits of carrots
When you look at the nutritional content, you can already guess if this tuber has abundant benefits. Here are the benefits that you can get from this plant named Latin Daucus carota.
1. Potentially lowers cancer risk
Cancer begins with the uncontrolled formation of abnormal cells. Although not directly prevent cancer, some foods rich in antioxidants may reduce the risk.
Carrots contain antioxidants in the form of carotene and lycopene. Based on a study in The American Journal of Clinical Nutrition, these antioxidants may be able to protect the body's cells from the possibility of blood cancer or leukemia.
2. Lowers blood pressure and protects the heart
Carrots contain fiber, potassium, and are complete with antioxidants such as lycopene. These various nutrients are believed to keep blood pressure stable. In addition, carrots also do not contain bad cholesterol so it is good for blood vessels.
If your blood pressure is maintained, it means you avoid hypertension and heart disease. You can get these benefits by eating carrots that are still fresh, not in canned form.
3. Prevent eye disease and damage
Carrots are known for their vitamin A content which is very good for the eyes. These benefits can help prevent a number of eye problems, such as glaucoma, cataracts, and vision disorders such as short-sightedness, farsightedness, and astigmatism.
Eye cells are also not spared from free radicals. Free radicals are molecules that can cause damage to cells. Fortunately, the antioxidants in the form of carotene and lutein in carrots can help prevent eye damage caused by these factors.
4. Maintain brain health
As you age, brain function will decline. This condition is again related to the influence of free radicals. Free radicals are actually part of the body's chemical reactions, but they can also damage brain and nerve cells.
One of the benefits of beta carotene in carrots is to prevent the impact of free radicals on the brain. Although the amount is small, beta carotene which is a powerful antioxidant may be able to inhibit the decline in brain function in later life.
5. Clean the mouth from bacteria
In addition to brushing your teeth, eating certain vegetables can also protect your teeth. This is because when you chew strong fibrous vegetables like carrots, the gum muscles are trained to become stronger.
It can also stimulate the salivary glands to produce more saliva. Saliva will clean the mouth and teeth from the remnants of food that sticks. That way, germs don't grow and cause cavities.
6. Make skin healthier
If you have a history of skin problems such as rashes or psoriasis, consuming carrot juice can be the right natural solution. The reason is, vitamin C in carrots encourages the formation of collagen, a type of protein that is important for repairing skin tissue.
In addition, beta carotene in carrots also reduces inflammation of the skin, fights sun damage, and speeds up the healing process. Overall, these root vegetables can improve the appearance of your skin.
7. Help lose weight
If you are on a diet, drinking carrot juice can help you lose weight. This is because carrots are low in calories and high in fiber. Eating these tubers can make you full longer without having to give the body extra calories.
Carrots can also increase bile production. This can increase the metabolic rate because the body has to convert food into energy. In addition to fiber that makes you full, you also still have energy even though you haven't eaten.
Pay attention to this when eating carrots
Although rich in benefits, carrots should not be consumed in excess. When eaten in large quantities, the beta carotene in carrots can make your skin appear temporarily yellowish.
In addition, also pay attention to the intake of vitamin A contained in it. Excess vitamin A in the body can cause poisoning, especially if you are taking medicines that are based on this vitamin, such as isotretinoin.
Some people can also experience an allergic reaction after eating large amounts of carrots. So, stick to eating carrots in moderation so that you can reap the benefits of this food without experiencing any negative effects.