Carrot is an important root vegetable packed with antioxidant, fibre, micronutrients and beta carotene. It has profound health benefits and should be consumed daily for improving overall health status.
Nutritional profiles
- It contains large amount of moisture (more than 80%) thus it is known as perishable food
- It contains very less amount of carbohydrate hence it is considered as low glycemic food. Basically, it contain glucose and sucrose as the main source of carbohydrate
- It contains desirable amount of dietary fibre. It contains both soluble and insoluble fibre. Pectin is considered as the main soluble fibre of carrot whereas lignin, cellulose and hemicelluloses are insoluble fibres of carrot
- It contains too some extent of protein as well
- It contains very negligible amount of fat and it is totally free from cholesterol
- It contains several micronutrients like Vitamin A, Vitamin K, Vitamin C, Vitamin B6, biotin, calcium, potassium, iron and magnesium
- It contains numerous bioactive compounds like alpha carotene, beta carotene, lycopene, lutein, anthocyanins and polyacetylenes
Which one is better to consume, conventionally grown carrot or organic carrot?
Both of the carrot has similar nutritional composition and no differences are found among their phytochemicals and antioxidant components but it is better to consume organic carrot as conventionally grown carrot contains pesticide residues that exert harmful effects on health
Health benefits
Role on immunity
- It is closely related with boosting up the overall immunity and helps to reduce the susceptibility of developing infectious diseases
- It also helps to make the defense mechanism of the body stronger
- Consumption of carrot is associated with providing profound antioxidant that helps to protect the body from free radical induced oxidative damages and also reduces oxidative stress
Role on eye health
- Carrot is considered as one of the richest sources of Vitamin A or carotenoids, which plays significant role in promoting eye health
- It helps to improve vision
- Consumption of carrot is extremely effective for reducing the prevalence of night blindness, bitot spot, keratomalacia, xerophthalmia, corneal xerosis
- Its lycopene and lutein components are also responsible for enhancing eyesight and helps to promote vision, especially night vision
Role on oral health
- Consumption of carrot is very beneficial for improving oral health
- It helps to prevent gum infection, commonly known as periodontitis
- It also helps to reduce the prevalence of gum inflammation (gingivitis)
- It has seen that chewing carrot increases salivary secretion, which shows antibacterial activities that help to prevent oral infections and also inhibits dental plaque formation
- It helps to reduce tooth decay
- It also helps to prevent cavity formation
Role on digestive health
- Fibre content of carrot is responsible for preventing constipation as it makes the defecation process easy by making the stool bulky and soft
- Its consumption is very helpful for improving bowel movement as well
- It helps to increase peristalsis hence promotes colonic health
- It helps to protect the gastrointestinal tract from oxidative damages and reduces the prevalence of various gastrointestinal disorders
Role on detoxification
- Consumption of carrot is extremely helpful for stimulating detoxification process and makes the body healthy
- Its fibre as well as Vitamin A content is responsible for inhibiting bile and fat accumulation within liver hence promotes hepatic function and facilitates detoxification
Role on hepatic health
- Glutathione component of carrot plays significant role for treating hepatic damages caused by oxidative stress
- Its fibre content is responsible for reducing the prevalence of fatty infiltration that helps to prevent hepatic cell necrosis
- It helps to promote hepatic functions
- It also helps to reduce the risk of developing fatty liver
Role on skin
- Carrot is loaded with antioxidant, which helps to protect the skin from oxidative damages and promotes skin health
- Beta carotene component of carrot helps to protect the skin from the harmful effects of UV radiation
- It also helps to improve skin glow
- It helps to treat acne, blemishes, wrinkles and scars
- It help to prevent ageing as well
- Its potassium content is extremely useful for preventing dry skin
Role on hair
- Consumption of carrot is very effective for promoting hair growth
- Vitamin A and Vitamin E component of carrot is responsible for enhancing blood circulation to the scalp, which helps to make the hair strong and also inhibits premature graying of hair
- It helps to prevent hair loss by strengthening the root of the hair
Role on skeletal system
- Carotenoid component of carrot is responsible for promoting bone health as it plays significant role in improving bone cell metabolism
- It helps to improve bone mineral density and also increases bone mass
- It helps to increase bone strength as well and reduces the prevalence of bone losses
Role on weight management
- Individual who wants to reduce body weight should include carrot in their daily diet
- It contains both soluble and insoluble fibre which take long time for digestion hence provide a feeling of satiety that helps to decrease calorie consumption by reducing food intake and facilitates weight reduction
- Its fibre contents also help to reduce the prevalence of fat accumulation within body by increasing fat catabolic rate that also helps to prevent obesity
- Carrot helps to increase bile secretion that promotes fat metabolism and facilitates weight reduction
Therapeutic usages
Effect on preventing hypertension
- Carrot contains significant amount of potassium, which plays principal role in reducing hypertension
- It is associated with relaxing the blood vessels and arteries, which helps to promote blood circulation hence reduces both systolic and diastolic pressure
Effect on preventing menstrual complication
- Carrot is very useful for preventing menstrual issues
- Women who suffer from heavy menstrual bleeding or irregular menstrual bleeding should consume carrot
- It is incredibly helpful for dealing with various menopausal symptoms like mood swing, flashes etc.
Anti-carcinogenic activities
- It is well known for its anti-carcinogenic property and its consumption is very effective for reducing the prevalence of carcinoma
- Falcarinol, is a poly-acetylene antioxidant found in carrot is responsible for destroying malignant cells in tumor
- It also helps to suppress the growth of cancerous cells by regulating cellular proliferation and apoptosis
- Consumption of carrot is very effective for reducing the prevalence of breast, colon and prostate cancer
It is extensively used as an effective therapeutic agent for preventing type 2 diabetes mellitus as it helps to maintain blood sugar concentration in normal range
It is very beneficial to be consumed for improving the symptoms of polycystic ovarian syndrome
Pectin content of carrot is extremely useful for reducing triglyceride and LDL concentration hence individual with elevated lipid profile should consume carrot
It is also used for promoting cardiac health. As it is related with reducing obesity, hypertension and cholesterol concentration within body hence it helps to inhibit the prevalence of atherosclerosis and reduces the risk of developing cardiovascular diseases
Risk factors
Consumption of carrot is health worthy, but its excess consumption causes various health complications, like –
- It may develop allergic reaction
- It causes discoloration of skin due to excessive accumulation of carotene in blood
- It also causes breathing related problems
Source:
Ahmad, T., Cawood, M., Iqbal, Q., Ariño, A., Batool, A., Tariq, R.M.S., Azam, M. and Akhtar, S., 2019. Phytochemicals in Daucus carota and Their Health Benefits. Foods, 8(9), p.424.
Jayaprakasha, G.K., Murthy, K.C., Pellati, F. and Patil, B.S., 2019. BetaSweet carrot extracts have antioxidant activity and in vitro antiproliferative effects against breast cancer cells. Journal of Functional Foods, 62, p.103552.
Liu, S., Yu, Q., Huang, H., Hou, K., Dong, R., Chen, Y., Xie, J., Nie, S. and Xie, M., 2020. The effect of bound polyphenols on the fermentation and antioxidant properties of carrot dietary fiber in vivo and in vitro. Food & Function, 11(1), pp.748-758.
Nagraj, G.S., Jaiswal, S., Harper, N. and Jaiswal, A.K., 2020. Carrot. Nutritional Composition and Antioxidant Properties of Fruits and Vegetables, pp.323-337.
Prasad, K., Haq, R., Bansal, V., Siddiqui, M.W. and Ilahy, R., 2016. Carrot secondary metabolites and their prospective health benefits. Plant Secondary Metabolites, 2.
Šeregelj, V., Vulić, J., Ćetković, G., Čanadanovć-Brunet, J., Šaponjac, V.T. and Stajčić, S., Natural bioactive compounds in carrot waste for food applications and health benefits. Studies in Natural Products Chemistry, 67, pp.307-344.
Singh, B.K., Koley, T.K., Maurya, A., Singh, P.M. and Singh, B., 2018. Phytochemical and antioxidative potential of orange, red, yellow, rainbow and black coloured tropical carrots (Daucus carota subsp. sativus Schubl. & Martens). Physiology and Molecular Biology of Plants, 24(5), pp.899-907.
