Carrots offer more than extra color on your plate. They are an excellent source of vitamins, minerals and antioxidants that deliver numerous health benefits. Though most vegetables lose some nutritional benefits when they are cooked, the healthy compounds in carrots are more accessible cooked than they are raw. The December 2003 issue of the "European Journal of Nutrition" states that cooking carrots makes their healthy compounds more available to the body. Carrots, raw or cooked, improve your overall health.
Carotenoid Content
A 1/2 cup serving of cooked carrots offers more than 200 percent of the recommended daily intake of vitamin A, according to the USDA National Nutrient Database. The vitamin A is in the form of carotenoids, primarily alpha-carotene, beta-carotene and the pair lutein and zeaxanthin. Carrot carotenoids not only improve and maintain your eyesight, as with lutein and zeaxanthin, but they also help prevent heart disease. Researchers from Arizona State University list carrots as a functional food that fights inflammation and other risk factors for cardiovascular disease, according to the July 2009 issue of "American Journal of Lifestyle Medicine."
Cancer Protection
Carrots contain a flavonoid called luteolin, which is shown to protect the body against the formation and spread of cancer cells. Published in the January 2009 issue of "Mini Reviews in Medicinal Chemistry," researchers from the University of Seville explain that luteolin has the ability to stop a cancerous tumor from spreading, reduce its size and initiate spontaneous death of the cancer cells. Along with anticancer properties, the luteolin in carrots has anti-inflammatory and antioxidant properties.
Fiber Content
Dietary fiber is valuable to your health, no matter what the source, but carrots contain an especially high fiber content, with 2.3 g of fiber in a 1/2 cup serving of boiled carrots. Though that may not seem like much, it is 9 percent of the reference daily intake, or the amount of fiber you should consume every day -- a sizable amount for a small serving of a vegetable. Fiber helps keep the digestive tract functioning properly and prevent and treat heart disease. Fiber also plays a role in fighting obesity by making you feel full and satiated after eating.
Nutritional Profile
The nutrition in carrots is valuable to your overall health. Along with vitamin A, carrots contain vitamins K, C, E and the B vitamin family. Minerals in a 1/2 cup serving of cooked carrots include manganese, potassium, calcium, magnesium, phosphorous, sodium, iron, zinc, copper, selenium and a trace of fluoride. The serving also contains 0.6 g of protein, no fat, only 6 carbohydrates and 27 calories, making them a safe addition to any diet.
References
- "European Journal of Nutrition"; Beta-Carotene Bioavailability From Differently Processed Carrot Meals in Human Ileostomy Volunteers; O. Livny, et al.; December 2003
- USDA National Nutrient Database: Keyword--carrot
- "American Journal of Lifestyle Medicine"; Functional Foods as Modifiers of Cardiovascular Disease; C Johnston; July 2009
- "Mini Reviews in Medicinal Chemistry"; Distribution and Biological Activities of the Flavonoid Luteolin; M. Lopez-Lazaro; January 2009
- MedlinePlus: MedLine Plus: Fiber
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