Carrots – vitamins, calories, juice recipes

The content of vitamins and other useful elements in carrots

Carrots are considered one of the most important cultivated vegetable crops in history and the most popular root vegetable worldwide. It is excellent both raw and cooked or in the form of carrot juice. People of almost all cultures have consumed carrots in one way or another throughout history.

Carrots get their orange color from antioxidants called carotenoids. One of these carotenoids is beta-carotene, a precursor to active vitamin A, which is responsible for many of the health benefits of carrots and carrot juice that we know about today.

Carrots are one of the main sources of vitamin A, the main vitamin for many parts of our body. It also contains high amounts of vitamins C, D, E and K and many minerals such as magnesium, potassium and calcium.

It is also very nutritious and high in fiber. Research shows that eating carrots can boost the immune system, protect against stroke, high blood pressure, osteoporosis, arthritis caused by cataracts, heart disease, asthma, and urinary tract infections.

The content of vitamins in carrots

Mineral content in carrots

Nutritional value, calorie content of carrots

Nutritional value of carrots:

Carrots (raw) contain 9,6 g of carbohydrates per 100 g of the product, which is approximately 86% of the total energy from a serving or 38 kcal.

Calorie content – 41 kcal.

Composition of raw carrots:

Total content:

• sugars – 4,7 g;
• fiber – 2,8 g;
• starch – 1,4 g;
• cholesterol – 0,0 mg;
• trans fats – 0,0 g.

Some people avoid eating carrots because they think they are high in sugar, which can raise blood glucose levels. However, this advice is not supported by research.

One cup of raw carrots contains only about 10 grams of carbohydrates and almost 4 grams of fiber. The fiber in vegetables helps slow the release of sugar in the form of glucose into the bloodstream.

Including carrots in a healthy diet can be safe, even for people with diabetes, as they prevent blood sugar spikes. That being said, diabetics or anyone who may have problems balancing blood sugar levels should limit their intake of carrot juice, as making juice from carrots can concentrate the sugar in vegetables (removing “protective” dietary fiber).

Nutritional value of one serving of carrot juice:

• 95 calories
• 21 grams of carbohydrates;
• 2 grams of fiber;
• 9 town Sahara;
• 2 grams of protein;
• 45133 IU of vitamin A (903% DV);
• 20,1 mg vitamin C (33% DV);
• 36,6 micrograms of vitamin K (46% DV);
• 0,5 micrograms of vitamin B6 (25% DV);
• 689 mg potassium (20% DV).

The benefits of carrots for the body

Carrots protect eye health

Three essential nutrients – beta-carotene, lutein and zeaxanthin – contained in carrots significantly improve eye health by helping to maintain good vision.

1. For example, without beta-carotene (a form of vitamin A), various forms of eye disease can occur, including macular degeneration and even blindness.
2. Meanwhile, lutein and zeaxanthin reduce the risk of age-related vision loss.
3. Just one cup of chopped carrots provides over 400 percent of your vitamin A needs (contain vitamin A in the form of beta-carotene).
4. Vitamin A is one of the most important nutrients needed to protect eye health and vision, especially as we age.
5. Vitamin A deficiency can lead first to night blindness and then to permanent blindness. In fact, it is the #1 cause of preventable blindness worldwide.
6. Carrots can also reduce the risk of cataracts and macular degeneration, a common cause of age-related vision loss.

Carrots are a high source of antioxidants (especially carotenoids/beta-carotene)

The carotenoids found in carrots are powerful antioxidants that can help reduce the risk of various forms of disease. Carrots and carrot juice benefit the immune system by helping protect the body from free radical damage, harmful bacteria, viruses, and inflammation.

Antioxidants that are responsible for immune boosting effects include: vitamin C, beta-carotene, lycopene, lutein, zeaxanthin, and polyphenols. Carrots are one of nature’s richest sources of carotenoid phytochemicals and the antioxidant beta-carotene, both of which studies show can help fight cancer by stopping DNA damage, inflammation levels and cell mutation.

They also contain succinic acid, α-ketoglutaric acid, lactic acid, glycolic acid, and caffeic acid (the most common phenolic acid in most carrots).

Carrots reduce the risk of heart disease and stroke

Eating brightly colored orange vegetables like carrots can help reduce your risk of heart disease. Current research shows that drinking carrot juice is beneficial for heart health, as it reduces oxidative stress and improves the body’s defenses against various forms of cardiovascular disease. High plasma levels of alpha- and beta-carotene are also associated with a lower risk of atherosclerosis.

This effect is likely due to the high antioxidant content and high fiber content of carrots. They lower cholesterol levels and increase bile production, which increases the body’s ability to digest fats.

Fiber can help remove excess LDL cholesterol from the walls of arteries and blood vessels. In addition, carrots contain potassium, which is useful for maintaining normal blood pressure.

Protection against cancer

Evidence suggests that consuming high amounts of carotenoids from fruits and vegetables may protect against cancer recurrence. Research shows that these antioxidants found in carrots may help fight leukemia cells and play a role in reducing the risk of some of the most common types of cancer, including prostate cancer, ovarian cancer, and breast cancer.

One study observed effects in women with breast cancer consuming fresh orange and carrot juice daily over a three-week period. The results showed that daily consumption of fresh carrot juice improves the body’s defenses against cancer and is an effective approach to increase blood levels of protective antioxidant carotenoids, which reduce oxidative stress that promotes cancer growth.

A meta-analysis that examined the association between dietary carrot intake and breast cancer risk found that dietary carrot intake may be associated with a reduced risk of breast cancer.

Other research also suggests that the benefits of carrots for men include the ability to reduce the risk of prostate cancer. And a number of studies have shown that eating carrots can play an important role in preventing stomach cancer, the third leading cause of cancer deaths.

In addition, carrot juice extract has been proposed as a potential treatment for leukemia due to its “anti-cancer agents” including polyacetylenes (falcarinol, falcarindiol, and falcarindiol-3-acetate) and carotenoids (beta-carotene and lutein).

Carrots for oral health

The nutrients found in carrots help improve immunity, including the body’s ability to fight bacteria and toxins that enter through the mouth and live in the gums and teeth. Some minerals in vegetables have antibacterial properties and help prevent cavities.

Carrots Improve Skin Health and Wound Healing

The benefits of carrots for the skin are due to the presence of compounds in them, including beta-carotene, lutein and lycopene. Beta-carotene is critical for wound healing, which is why carrots have been used as a remedy for centuries.

If you have any skin infections, cuts, or other wounds, you’ll find that carrots and carrot juice will benefit your skin’s health by boosting your ability to heal faster, fight infections, and even reduce signs of skin inflammation.

Carrots Protect Brain Health and Cognitive Function

Carrot benefits may also include improving brain health by helping prevent Alzheimer’s, improving memory, and protecting against other types of cognitive impairment. This is due to the ability of carrots to reduce oxidative stress in the brain, which can impair nerve signaling.

How to eat carrots for better absorption of vitamins

How to eat carrots

Carrots should not be peeled, as many of the nutrients and fiber are found in the skin. Just use a strong brush to thoroughly wash the vegetables to remove dirt and debris.

It’s ideal to buy organically grown carrots whenever possible, especially if you’re using them to make carrot juice. Root vegetables grow in the soil and are able to absorb toxins and pesticides present in the soil. When you make carrot juice, you are consuming a large amount of this vegetable at one time; this means that if toxins are present, you will also absorb large amounts of these chemicals.

According to various sources, including Organic Guides, the residual levels of toxic pesticides in traditionally grown carrots are much higher than in organic varieties, and of the 48 most popular fruits and vegetables, the Environmental Working Group ranks carrots as the 22nd most polluted.

So to get the most benefit from carrots and carrot juice without consuming a lot of toxins, always try to buy organically grown varieties.

How to store carrots

How long do carrots keep? Fresh whole varieties keep in the refrigerator for 4 to 5 weeks.

How to cook carrots. Boiled carrots: benefit or harm

Ways to cook carrots

Carrots are consumed in a variety of ways: raw, boiled, in the form of juice, concentrated to obtain a dried powder, canned, candied and pickled.

raw carrot

The fiber content may be higher in raw carrots as it does not break down when cooked.

Raw carrots can be a great snack. You can put a few pieces in a small bag and take it with you to work. Some studies have even shown that meals made with whole carrots and/or mixtures of carrots result in significantly higher satiety and reduced hunger.

cooking carrots

Eating boiled carrots is also important, as some studies have shown that cooked foods may have higher antioxidant activity than raw ones. Add carrots to soups, stews, or simply cook them in coconut oil for a delicious side dish.

Why Carrot Juice Has More Vitamins Than Carrots

What is better to drink carrot juice or eat carrots?

Juices are a great way to incorporate carrots into your diet, but don’t go overboard as juicing vegetables removes fiber and can increase sugar content.

What are the benefits of carrot juice?

One of the main reasons people avoid eating lots of vegetables is often because they don’t have much time to cook. If you don’t have much time to prepare and don’t always have the opportunity to make a fresh salad or other recipe using carrots, fresh carrot juice can be a great option for getting nutrients like vitamin A, C, K, and potassium.

When is the best time to drink carrot juice?

You can drink it at any convenient time, for most people it is more convenient in the morning. Some people prefer to drink juice on an empty stomach before breakfast, but this is a matter of preference.

It is recommended that you drink juice at least an hour before or after coffee, as coffee can impair the absorption of certain nutrients.

Benefits of carrot juice

1. Benefit Concentration Juicing fruits and vegetables for maximum live enzymes and all concentrated nutrients has become more popular in recent years, and carrot juice is no exception. As people have learned more about the benefits of carrot juice, carrots have become one of the most beloved additions to any homemade juice.
2. Health Benefits If you consume carrot juice regularly, it benefits your health because it can easily and quickly add many beneficial micronutrients to your diet.

   Regular consumption of vegetable carrot juice improves immunity, increases energy levels and improves digestion. It can also help with weight loss by addressing underlying nutrient deficiencies that can lead to overeating as the body is on the lookout for micronutrients.

   When should you drink carrot juice for weight loss?

   Try drinking a small serving before breakfast or lunch to reduce your hunger.

3. Helps digestionJuicing carrots and other vegetables can also help the digestive tract absorb nutrients more easily, because the vegetable fibers are already broken down and the body has to work less hard to absorb the vitamins and minerals. This is important given the fact that many people have digestive disorders such as irritable bowel syndrome (IBS).

   Most high quality juicers break down vegetables to the point where their nutrients are “pre-digested” to some extent. This means that once the nutrients enter the stomach, they are quickly absorbed into the bloodstream and with less stress on the stomach, intestines, liver and other digestive organs.

How to make carrot juice

Making carrot juice

You can make carrot juice in a high speed blender or juicer. Three large carrots will make about 250 ml of carrot juice.

1. Wash the carrots and peel them if you like (although this is not necessary, the “skin” contains important nutrients). You can also simply cut the dirt off the skin.
2. Cut into smaller pieces to make them easier to use in a blender or juicer.
3. If using a blender, place all ingredients in a blender and blend until smooth, adding a little water or freshly squeezed orange or apple juice if needed.
4. Then place the sieve in a large bowl and pour over the juice, straining out the fibrous pieces. This is not necessary if you are using a juicer.
5. Discard the strained pulp and pour the juice into a glass. You can also keep the strained pulp and use it to make muffins or carrot cakes.
6. You can always add some cold water as the amount of juice will be relatively small. Ideal for juicing right away.
7. To add even more flavor to carrot juice, try mixing it with other flavor-enhancing ingredients.

After preparing carrot juice, you can not throw away the remaining cake, but cook carrot cutlets from it.

carrot cake recipe

Ingredients:

• carrot cake – 500 g;
• pea flour – 150 g;
• olive oil – 30 g;
• spice;
• pumpkin seeds (or any other).

Method of preparation:

1. Mix the carrot pulp, pea flour, olive oil and spices in a bowl. Mix all the ingredients well to get a uniform consistency.
2. Form cutlets from the resulting mixture and send to the pan.
3. Garnish the finished cutlets with seeds and serve with any vegetable side dish.

Dangerous properties of carrots and contraindications

While eating carrots daily is good for most people, eating large amounts of carrots can turn your skin orange (a condition known as carotenemia).

This is due to eating large amounts of beta-carotene, the chemical that gives color to vegetables (sweet potatoes, pumpkins, and carrots). Eating large amounts of carotene can cause it to accumulate under the skin, which can give it an orange tint (especially the face, hands, and feet), although it is otherwise fairly harmless.

Is it safe to drink carrot juice every day or can too much carrot juice be harmful?

Drinking large amounts of carrot juice is associated with the same risk as drinking large amounts of raw carrots; in excess, it can cause carotenemia and also bring more sugar with it.

A “healthy” amount of beta-carotene is considered to be between six and eight mg per day, although up to 20 mg per day is safe for most people. This is equivalent to about three large carrots or three small glasses of carrot juice.

Carrot Recipes

Juice “Spicy Carrot”

Ingredients:

Method of preparation:

Add everything to the juicer. Drink immediately after preparation.

Vitamin salad

Ingredients:

• Cabbage – 100 g.
• Carrots – 30 g.
• Greens to taste.
• Apple cider vinegar – 10 g.
• Salt – 3
• Pepper – 1 g.
• Olive oil – for drizzling.

Method of preparation:

Chop everything into thin strips. Drizzle with olive oil.

Carrot fettuccine with pomegranate

Ingredients:

• Carrots – 2-3 pcs.
• Kinza is a beam.
• Olive oil – 100 ml.
• Walnut – 20 g.
• Salt to taste.
• Jerusalem artichoke syrup – 20 ml.
• Lemon – 1 pcs.
• Hot pepper to taste.
• Pomegranate seeds – a handful.

Method of preparation:

1. Wash the carrots and peel with a housekeeper knife. Then they also cut the carrots. How to remove the shavings. Ideally, you should get something like fettuccine.
2. Refueling. Fry the nuts in a dry frying pan, add oil, squeeze the lemon juice, add cilantro, hot pepper, salt and Jerusalem artichoke syrup. Bring all this almost to a boil, put carrots there. Mix for a minute, no more. Remove from the heat and add the carrots, shaking off the oil thoroughly.
3. Sprinkle with pomegranate seeds.

Carrot cake with cinnamon

Ingredients:

• 250 carrot gr;
• 4 tbsp oat bran (grind or buy small ones);
• 3 eggs;
• sweetener to taste;
• 1 tsp ground cinnamon;
• 1 tsp baking powder;
• a peel of one lemon;
• raisins – optional.

Method of preparation:

1. Preheat oven to 180 gr. Separate the yolks from the proteins, mix the yolks and sweetener, cinnamon, bran, baking powder, grated carrots and lemon zest.
2. Grate carrots on a fine grater. Whisk the whites until stiff (important) and add to the yolks, you should get a liquid mixture. Pour the mixture into the mold and bake for 45 minutes (or until done).
3. Cut in half, brush with yogurt with sweetener and let stand for a couple of hours in the refrigerator. It is better to eat cold.

carrot soup

Ingredients:

• carrots – 1 kg;
• onions – 2 pcs;
• garlic – 2 tooth;
• ginger root – 1 pc;
• olive oil;
• cinnamon;
• turmeric.

Method of preparation:

1. Peel the carrots from the peel, cut into rings.
2. Grind onion and garlic in a blender.
3. Saute the onions, garlic and carrots with a few drops of olive oil.
4. Pour all the ingredients with water and cook until tender.
5. Send the cooked products and spices to a blender and beat until a homogeneous mass is obtained.
6. Send carrots, onions, garlic, ginger to a blender and chop until smooth. Ready carrot soup puree immediately serve to the table.

baked carrots

Ingredients:

• carrots – 2 pcs .;
• nutmeg – 0,5 tsp;
• black pepper – 0,5 tsp;
• cinnamon – 0,5 tsp;
• rosemary – 0,5 tsp;
• olive oil.

Method of preparation:

1. Wash the carrots, peel and cut into strips.
2. Mix spices in a bowl: nutmeg, pepper, salt, cinnamon, rosemary.
3. Place carrots in a baking dish and drizzle with olive oil.
4. Then sprinkle the carrot straws with a mixture of spices and mix.
5. Bake diet carrots for 40-45 minutes at 180 degrees. Serve hot.

Conclusion

1. Carrots are a type of root vegetable in the Apiaceae family.
2. Carrots are low in calories but high in vitamins, minerals, and antioxidants. Carrots are especially rich in vitamins A, C, K and B6, as well as potassium and antioxidants such as lutein, zeaxanthin and lycopene.
3. The positive effects of carrots include: reduced oxidative stress and inflammation; maintaining eye and skin health; protection against cancer and heart disease; brain protection; maintaining oral/dental health; and much more.
4. If you’re short on prep time and don’t always have the option of making a fresh salad or other recipe using carrots, fresh carrot juice can be a great option.