Tropical Weight Loss
Tropical Weight Loss
Photo: Jill Burrow
Carrots are a versatile vegetable. People can eat them raw, steamed, boiled, roasted, or as an ingredient in soups and stews. Boiling vegetables can reduce or eliminate some of the vitamin content. Raw or steamed carrots provide the most nutritional value.
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Read More »Carrots are rich in vitamins, minerals, and antioxidant compounds. As part of a balanced diet, they can help support immune function, reduce the risk of some cancers and promote wound healing and digestive health. In this article, learn more about the nutrients in carrots and their health benefits. We also look into tips for adding carrots to the diet and any precautions. Benefits Share on Pinterest Isaac Lane Koval/Stocksy Carrots are rich in vitamins, minerals, and fiber. They are also a good source of antioxidants. Antioxidants are nutrients present in plant-based foods. They help the body remove free radicals — unstable molecules that can cause cell damage if too many accumulate in the body. Free radicals result from natural processes and environmental pressures. The body can eliminate many free radicals naturally, but dietary antioxidants can help, especially when the oxidant load is high. Below are some ways carrots can support health. Nutrition The table below lists the amount of each nutrient in a medium-sized, raw carrot that weighs around 61 g . It also shows how much of each nutrient an adult should consume each day, according to the Dietary Guidelines for Americans, 2020–2025 . Needs vary, however, according to sex and age. Nutrients Amount in 1 medium, raw carrot Daily recommendation for adult males Daily recommendations for adult females Energy (calories) 25 1,800–2,400 1,600–2,000 Carbohydrate (g) 5.8 — including 2.9 g of sugar 130 130 Fiber (g) 1.7 28–34 22–28 Calcium (mg) 20.1 1,000–1,300 1,000–1,300 Phosphorus (mg) 21.4 700–1,250 700–1,250 Potassium (mg) 195 3,000–3,400 2,300–2,600 Vitamin C (mg) 3.6 75–90 65–75 Folate (mcg DFE) 11.6 400 400 Vitamin A (mcg RAE) 509 900 700 Vitamin E (mg) 0.4 15 15 Vitamin K (mcg) 8.1 75–120 75–90 Beta carotene (mcg) 5,050 no data no data Alpha carotene (mcg) 2,120 no data no data Lutein & zeaxanthin (mcg) 156 no data no data Carrots also contain various B vitamins and traces of iron and other minerals. Carrots in the diet There are two seasons for carrots — the spring and fall — but they are usually available in supermarkets all year. People can buy them fresh, frozen, canned, pickled, or as juice. It is best to store carrots in a sealed plastic bag in the refrigerator. Remove any greens from the tops before storing to prevent them from drawing moisture and nutrients from the roots. Tips for preparing carrots Carrots are a versatile vegetable. People can eat them raw, steamed, boiled, roasted, or as an ingredient in soups and stews. Boiling vegetables can reduce or eliminate some of the vitamin content. Raw or steamed carrots provide the most nutritional value. Organic vs. non-organic Organic vegetables are the product of farming practices that do not use synthetic fertilizers, pesticides, or additives. A 2019 study found that organic carrots had significantly higher levels of vitamin C, vitamin E, beta-carotene, phosphorus, and calcium, than their non-organic counterparts. Eating organic foodstuffs can also reduce a person’s exposure to potentially harmful pesticides.
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Read More »Bread contains a wide range of vitamins and minerals including B group vitamins thiamine (B1), Niacin (B3) which are important for releasing energy from food and maintaining healthy skin, eyes and nails.
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