Le carrots (Daucus carota), rich in antioxidants and vitamins, are valuable foods for keep the intestines and eyes healthy. Let's find out better.
- Properties and benefits of carrot
- What vitamins are contained in carrots?
- Calories and nutritional values ​​of carrots
- How many carrots can you eat per day
- Carrots allied to
- How to cook carrots
- Recipe with carrots
Properties and benefits of carrots
Carrot is a rich root vegetable of nutrients and properties. There are several varieties that we distinguish mainly on the basis of color, which in turn depends on the most present pigment.
Among these, we find the classic orange carrots (rich in beta carotene), le red carrots (rich in lycopene), le purple carrots (rich in anthocyanins), le yellow carrots (rich in lutein) and the black carrots.
Overall, they are an excellent source of:
- Beta carotene: a pigment on which their characteristic orange color depends. This is used by the body for the production of vitamin A, which is important for vision, the immune system, growth and development. It is best absorbed when carrots are eaten cooked;
- Lutein: powerful antioxidant involved in visual function;
- Potassium: an essential mineral important for the regulation of blood pressure;
- Vitamin K1: Important for the blood clotting process and bone health.
Thanks to them nutritional characteristics, carrots are useful for:
- Counteracting eye diseases and diseases, such as night blindness and macular degeneration, thanks to the high content of beta carotene;
- Counteract the development of some tumors, including the stomach and colon, thanks to the presence of carotenoids;
- Promote the sense of satiety and counteract hypercholesterolemia, thanks to the high fiber content;
- Regularize intestinal functions, acting as a laxative or antidiarrheal, as needed, thanks to the presence of fibers.
What vitamins are contained in carrots?
Carrots contain many micronutrients, including some vitamins.
In particular, the main vitamins of the carrot are:
- Beta carotene, converted by our body into vitamin A;
- Biotin;
- Vitamin K1;
- Vitamin B6.
Calories and nutritional values ​​of carrots
100 g of carrots contain:
- 33/138 kcal / kj;
- Water 91,6 g
- G carbohydrates 7,6
- Sugars 7,6 g
- 1,1 g protein
- 0 g fat
- Total fiber 3,1 g
It should be noted that there are no contraindications to carrots, if consumed in moderation. In fact, compared to other vegetables and greens, carrots have a slightly higher content of carbohydrates and simple sugars, but not for this they should be demonized! On the contrary, eating them raw before a meal favors the sense of satiety, leading to consume less food.
Also, although the Glycemic Index of cooked carrots be higher, it is important always consider the glycemic load, which depends on the portion of the food consumed and which, in this case, will hardly affect the glycemic response excessively.
Anyway, the typical post-prandial glycemic peaks can be reduced by associating with a portion of carrots (and, in general, of vegetables) a source of complex carbohydrates, such as whole grains, a source of protein and a source of fat.
La full meal rule it is always valid and effective, because it allows to slow down gastric emptying and to absorb sugars more slowly.
How many carrots can you eat per day
As with all other vegetables, a standard serving of carrots is about 200 g.
It is not necessary to precisely respect the weights, but taking into account that eating too many carrots, as well as for all other foods, could lead to side effects.
Carrots allied to
Thanks to the excellent nutritional properties of carrots, they are a perfect ally of:
- Eyes
- Intestine
- Cardiovascular system.
How to cook carrots
The best way to preserve minerals and vitamins carrots is steamed.
Alternatively, boiled carrots are fine too, but the ideal would be to use the cooking water to make a broth, in order to take the micronutrients dispersed inside.
The baking is also excellent.
A recipe with carrots
In addition to the inevitable carrot cake, we recommend a very tasty recipe, to try.
A variation of the classic hummus nutritious and tasty: carrot and chickpea hummus.
ingredients:
Carrots 4
Cooked chickpeas 200 g
Tahina 10 g
EVO oil 20 g
1 clove garlic
Salt, pepper, turmeric, cumin
Preparation
Cut the carrots into thin slices and cook in boiling water for about 15 minutes, until they are very soft. In the meantime, if you use them canned chickpeas, it will be necessary to drain and rinse them well to remove excess salt.
As soon as the carrots are cooked, pour all the ingredients into a blender and, if necessary, add warm water to tasteuntil the desired consistency is reached.
Pour into a bowl e garnish with sweet paprika and 1 tablespoon of extra virgin olive oil.
Other articles on carrots:
-
Are carrots astringent?
-
Carrots, from the garden to our table
-
How to grow carrots, lettuce and zucchini
-
The benefits of carrot oil
-
Raw carrots among foods rich in vitamin A
-
Black carrots and other varieties: characteristics and properties
-
Tofu, zucchini and carrots: recipes to stay fit naturally
-
How to use black carrots
-
Carrot and parsnip, similar but different
-
Carrot of Polignano, Slow Food presidium
Bibliography and sources
Chemical composition, functional properties and processing of carrot - a review, Journal of Food Science and Technology
Vitamin A: biomarkers of nutrition for development, The American Journal of Clinical Nutrition
Vitamin K and bone health, Proceedings of the Nutrition Society
Food composition database for epidemiological studies in the country
The effect of raw carrot on serum lipids and colon function, The American Journa of Clinical Nutrition
Vitamin A, retinol, and carotenoids and the risk of gastric cancer: a prospective cohort study, The American Journal of Clinical Nutrition
Carotenoids and colon cancer, The American Journal of Clinical Nutrition
The effects of the fibre content and physical structure of carrots on satiety and subsequent intakes when eaten as part of a mixed meal, British Journal of Nutrition
