Unpeeled raw carrots provide provitamin A carotenoids that are good for your eyes, but there are plenty of other nutrients in carrots as well. According to the American Dietetic Association, carrots contain nutrients that keep your skin healthy, support your immune system and may decrease your risk of cancer and heart disease.
Macronutrients
Macronutrients are those that you need to consume in significant quantities daily in order to stay healthy. Macronutrients also provide calories, which give your body the energy it needs. Fat, protein and carbohydrates are all macronutrients. The U.S. Department of Agriculture defines a medium carrot as one that weights about 61 grams. You probably don’t think of carrots as a source of fat or protein, but they do contain trace amounts of these macronutrients. One medium unpeeled raw carrot contains extremely low quantities of fat – just 0.15 grams – and only 0.57 grams of protein. Carrots are mostly composed of water and carbohydrates. One medium carrot contains 5.84 grams of carbohydrate.
Fiber
Fiber differs from macronutrients in that it does not provide calories, vitamins or minerals, but passes through your body without being absorbed. Nevertheless, fiber plays an important role in preventing constipation, and some forms of fiber even help lower blood cholesterol levels. One medium unpeeled raw carrot provides 1.7 grams of dietary fiber.
Vitamins
The vitamins provided by one unpeeled raw carrot include: 3.6 milligrams of vitamin C; 0.040 milligrams of thiamin; 0.035 milligrams of riboflavin; 0.600 milligrams of niacin; 0.167 milligrams of pantothenic acid; 0.084 milligrams of vitamin B-6; 12 milligrams of folate; 5,4 milligrams of choline; 10191 international units of vitamin A; 0.40 milligrams of vitamin E; and 8.1 micrograms of vitamin K. Although many espouse the virtues of raw vegetables, beta-carotene, a form of vitamin A, may actually be more bioavailable in cooked carrots than in raw, according to “The Journal of Nutrition.” Cooking makes the beta-carotene more easily absorbable.
Minerals
The minerals provided by one unpeeled raw carrot include 20 milligrams of calcium, 0.18 milligrams of iron, 7 milligrams of magnesium, 21 milligrams of phosphorus, 195 milligrams of potassium, 42 milligrams of sodium, 0.15 milligrams of zinc, 0.027 milligrams of copper, 0.087 milligrams of manganese, 2.0 micrograms of fluoride and 0.1 micrograms of selenium. Even with all these nutrients, one unpeeled raw carrot has just 25 calories, so crunch away.
References
- USDA National Nutrient Database
- All About Vision; Vitamin A and Beta Carotene: Eye Benefits; Gary Heitling, OD
- "The Journal of Nutrition"; Bioavailability of β-Carotene Is Lower in Raw than in Processed Carrots and Spinach in Women; Cheryl L. Rock, et al.; 1998
- American Dietetic Association: Carrots Are Good for More than Your Eyesight
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