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Carrots nutrition facts and health benefits that you should know

Here are carrots nutrition facts and health benefits. The health benefits of carrots mentioned in this article are based on studies.

If you like crunchy snacks, carrots are a great go-to. These veggies are packed full of nutrients like vitamin A, vitamin K, and potassium.

Although carrots are a root vegetable, they are not as high in carbohydrates as many other root veggies. Carrots add a pop of color and a range of beneficial nutrients to salads, soups, stews, and side dishes.

1. Carrot Nutrition Facts

One medium-sized carrot (61g) provides 25 calories, 0.5g of protein, 6g of carbohydrates, and 0g of fat. Carrots are an excellent source of vitamin K, fiber, and vitamin A. The following nutrition information is provided by the USDA.

Calories: 25
Fat: 0g
Sodium: 42mg
Carbohydrates: 6g
Fiber: 1.5g
Sugars: 2.9g
Protein: 0.5g
Vitamin A: 509mcg
Vitamin K: 8mcg

Carbs: A cup (128g) of chopped raw carrots has 12.3 grams of carbohydrates, with 3.6 grams of fiber and 6.1 grams of natural sugars. The glycemic index for boiled carrots is low, ranging from 35 to 43.

Fats: Carrots have minimal amounts of fat (nearly 0g for one medium carrot and just 0.3g for a cup of chopped carrot), the majority of which is polyunsaturated.

Protein: Carrots are not particularly high in protein. A cup of carrots has just 1.2 grams of protein.

Vitamins and Minerals: Carrots are an excellent source of vitamin A—specifically beta carotene, which is responsible for their orange color. Carrots also offer potassium, calcium, magnesium, phosphorus, folate, vitamin E, and vitamin K.

Calories: One medium-sized carrot (61g) provides 25 calories, with 86% coming from carbs, 9% from protein, and 5% from fat.

Carrots are a healthy source of carbohydrates and fiber while being low in fat, protein, and sodium. Carrots are high in vitamin A and contain good amounts of other nutrients like vitamin K, potassium, calcium, magnesium, and folate.

Carrots nutrition facts and health benefits that you should know

2. Health Benefits of Carrots

Good for your eyes

This is probably the best-known carrot superpower. They’re rich in beta-carotene, a compound your body changes into vitamin A, which helps keep your eyes healthy. And beta-carotene helps protect your eyes from the sun and lowers your chances of cataracts and other eye problems.

Yellow carrots have lutein, which is also good for your eyes. Studies have found that it can help with or prevent age-related macular degeneration, the leading cause of vision loss in the U.S.

Lower your risk of cancer

Antioxidants have been proven to fight off harmful free radicals in your body, and that can make you less likely to have cancer. The two main types of antioxidants in carrots are carotenoids and anthocyanins. Carotenoids give carrots their orange and yellow colors, while anthocyanins are responsible for red and purple coloring.

Help your heart

First, all those antioxidants are also good for your heart. Second, the potassium in carrots can help keep your blood pressure in check. And third, they have fiber, which can help you stay at a healthy weight and lower your chances of heart disease. Red carrots also have lycopene, which helps prevent heart disease.

Boost your immune system

Vitamin C in carrots helps the body create antibodies to protect the immune system, and receive and use iron, as well as prevent infections. Vitamin C also contributes to the production of collagen – the main component of connective tissue, which is essential for wound healing and keeping the body healthy.

Help control diabetes

Carrots contain natural sugars, 10% of carrots are carbohydrates and almost half of this is sugar. Another 30% of this carbohydrate content is fiber.

Overall, carrots are a low-calorie, high-fiber, relatively low-sugar food. Thanks to a low glycemic index (GI) score, around 39 GI points for boiled carrots, carrots are unlikely to trigger blood sugar spikes and are safe for people with diabetes.

What’s more, a high-fiber diet can help prevent the development of type 2 diabetes or help you control blood sugar.

Treats constipation

If you have trouble going to the bathroom, try chewing on some raw carrots. With their high fiber content, they can treat constipation and help you pass waste more regularly. In addition, consuming more foods rich in carotene can reduce the risk of colon (colorectal) cancer and is good for digestive health in general.

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