6 Benefits Of Carrots You Should Know

“What’s up, Doc?”

I’ll tell you whats up – fiber, pottassium and vitamin A. Not only do carrots comply with any meal, but they deliver on nutrients that we can’t live without.

I have yet to meet someone who dislikes the taste of carrots. This is likely the result of their incredible versatility; they can be eaten raw, steamed, fried or baked.

Unfortunately, the standardization of carrots have made us all too familiar of their subtle glory, and their wide-range of benefits have been forgotten in the midst. Its time to remember: What You Need To Know About Carrots

 

Brief History

The carrot (Daucus Carata L.) is a member of the Apiaceae Family. Its relatives of root vegetables include parsnips, parsley, and celery (1).

Carrots are believed to have first originated in the Middle East around the 10th – 12th centuries. A few hundred later, they spread to China, who eventually sent them over to England. The British began to export carrots into North America through colonists and settlers, and they quickly became a popular vegetable. The popularization of the carrot was the result of its ability to grow in both temperate and tropical conditions (4).

Carrots are cultivated best in warm climates between 15 °C to 20 °C, and are biennial (bloom every two years). Although they can be grown in the winter, development is much slower and the roots tend to be much more slim and pale. The strongest flavours are bred in the heat (2).

Prior to the 10th century, carrots came in an array of colours – red, purple, white, or even yellow. It was not until the 16th century in the Mediterranean where the orange carrot emerged. It was the result of a hybridization process! The intent was to harvest a new species with higher contents of nutrients and antioxidants, namely beta-carotene (10).

In this article, I will dive into the 6 core reasons as to why you should eat carrots. Ranging from traditional uses, to modern day science… Do not let the familiarity of this vegetable blind you from its health benefits!

1. Traditional Uses

Traditionally carrots were the ailment used to combat a variety of illnesses. They have been documented to treat:

• Stomach problems
• Wounds
• Ulcers
• Liver dysfunction
• Kidney disease (2)

The classical carrot remedies vary depending on the country they were used in. For instance, water carrot extract was used as an emmenagogue in France, Peru, Iran and New Caledonia. In Italy, carrot juice was taken orally to treat leukorrhea, due to its anthelmintic properties. Infusion of the vegetable was even used in Morocco to treat urinary tract infections (4).

 

2. Nutrient Dense

Notably, carrots are one of the highest-ranking vegetables in terms of nutritional value.

Although they have a very low energy index (calories), they are a great source of:

• Dietary fiber
• Magnesium
• Manganese
• Folate
• Vitamin A
• Potassium (13)

Additionally they contain the trace mineral molybdenum, which assists the metabolizing process of fats and carbohydrates, rarely found in vegetables (3).

 

3. Antioxidants

Carotenoids, polyphenols, and anthocyanins are the prominent sources of antioxidants found in carrots.

Antioxidants detox the arteries and blood vessels of plaque. In essence, plaque is made up of a fat, cholesterol, and calcium build up along with other excessive degradation. Moreover, antioxidants (mainly beta-carotene) are the agents responsible for inducing the pigment of the carrot (3).

Carotenoids play a large role in plant life, as they provide essential photo-protective functions during photosynthesis that prevent oxidative stress. In humans, they function similarly: they deter free radicals from oxidizing the body, which can lead to harmful consequences such as cardiovascular disease. Carotenoids are recognized to:

• Enhance the immune system
• Protect the skin from sun burns
• Prevent atherosclerosis
• Inhibit the development of certain cancers (6)

Carrots also supply a hearty serving of lutein, which is an antioxidant that contributes to eye health. Yes, the age old myth of carrots enhancing eyesight actually has some truth to it.

This is because lutein protects the eye from age-related macular degradation, and supports the overall macular region. Lutein generally has a higher content in yellow carrots, however yellow carrots lack the carotenes that are available in orange carrots. Choose wisely (5).

 

4. Anti-Cancer

Various studies indicate that carrots have an inverse relation to the production of cancer in the:

• Mouth
• Pharynx
• Larynx
• Lungs

This is most likely due to their high presence of carotenoids, which are known to rid the body of disease (5). 

Research suggests that beta-carotene, a principle carotenoid found in carrots, exhibits chemo-preventative activity through its role of anti-oxidation.

Diets rich in beta-carotene are associated with a reduced risk of cancer in the lungs and stomach. A further study involving mice indicates that beta-carotene can prevent cancer of the sarcomas (connective tissues) and skin (6).

Lycopene, the prevalent carotenoid in red carrots, is arguably more potent than beta-carotene regarding anti-carcinogenic activity. The advantage of beta-carotene, however, is that it bears a much greater absorption rate in the body.

Nonetheless, lycopene has a wide variety of anti-cancer benefits and can even be used in the treatment of cardiovascular disease. Animal studies suggest that lycopene may prevent cancer in the:

• Prostate
• Heart
• Lungs
• Mammary glands
• Liver
• Spleen (7)

 

5. Liver Protective 

Within the Vitamin A content of carrots lies a powerful constituent that is termed retinoic acid.

The cellular activities of this compound regulate the cell proliferation and differentiation of many cancer cell lines, predominantly of the liver. It has a duel action on cancer cell differentiation: by inducing cell maturity, or cell death (12).

Retinoic acid also carries anti-inflammatory properties, as it has been documented to suppress nitric oxide (free radical) and TNF production (tumor necrosis factor) that lead to inflammation in the liver. Remarkably, retinoic acid is credited with the suppression of hepatitis and hepatic disease (8).

 

6. Diabetes

In a study measuring the effects of carrot juice on blood glucose levels, it was determined that carrot juice significantly decreased blood glucose levels, despite its high glycemic index (9).

Notably, diabetes is completely dependent on how much sugar is in the bloodstream. Thus, the blood sugar regulating properties of carrot juice suggests that it has a positive effect of reducing diabetic symptoms. Carrot juice is actually preferred over animal fats, refined sugar, bread, and flour products.

Conclusion

And so, as I finish off this article summarizing my thoughts, a dramatic realization popped into my head – is the term ‘carotenoid’ based off its noble name bearer ‘the carrot’?

My curiosities lead me to the Google search bar, in which my hypothesis was verified – carotene is indeed derived from the latin word ‘carota’. I would have been very disappointed if this was a mere coincidence. Thank goodness (11).

I figure now is also a good time to talk about the orange carrot. I don’t know how I feel about it. Learning its existence is based off of a bio-engineered incentive has me feeling slightly betrayed. Yes, it has more carotenoids than the other species… but its commercialization has made it nearly impossible to find its red, white, and purple cousins on the shelves at supermarkets.

I suppose I will be grateful that my ancestors took the time to consider my carotenoid intake. Carrots have always been one of my favourite vegetables, raw or cooked, and they shall continue to be no matter their history of bio-engineering.

There are plenty of reasons to include the carrot in your diet. They possess remarkable quantities of antioxidants, nutrients, anti-cancer and liver-protective qualities that no one should pass up.