Ashu’s Curiosity
Since childhood, Ashu has seen his mother preparing Gajar ka Halwa (Carrot Pudding) as a seasonal dessert for the family and guests during winter.
She told him, “It is auspicious and healthy to eat carrots during winter.”
Not only in his home but even at weddings, Ashu has observed that Gajar ka Halwa (Carrot Pudding) is served as a dessert in the buffets.
Not only Carrot pudding but there are also multiple dishes and recipes that Ashu has seen prepared by using carrot as its main ingredient.
But now, Ashu needs to know about the benefits of carrot eating especially during winter. He is searching for this on Know Ur Diet, let us see what he finds:
Carrot as a Winter Food
Carrot is a plant where the root of the plant is edible and it is part of root vegetables. From ancient times, carrots have been used as Food as well as medicine to cure certain diseases.
Although the carrot originally has an orange colour, there are multiple variants of carrot with differing colours like Red, Black, Purple, White and Yellow also available in the market.
Carrot is a winter-season vegetable which means it is mostly available in the market during the cool season. China is the largest cultivator of carrots with nearly 44% of the world’s total production produced by it.
Fun Fact about Carrot
During 2nd World War, it was propagated that carrots could make a person see in the night. This propaganda is especially used by the Royal Air Force to persuade the general population that regular eating of carrots has improved the night vision ability of their pilots.
However, studies after the war contradicted the claims and concluded that carrots can only improve the vision of those people who are suffering from Vitamin-A deficiency.
Nutritional Content of Carrot
When we talk about carrot nutrition it means we want to know how many calories and other essential minerals we can get by consuming carrots. Let us see in the below table:
| Nutrients | Carrot (100g) |
|---|---|
| Energy (calories) | 41 kcal |
| Water | 89.3 g |
| Protein | 0.8 g |
| Fats | 0.14 g |
| Calcium | 42 mg |
| Carbohydrates | 9.08 g |
| Vitamin A | 835 mg |
| Fiber | 2.7 g |
Source: US Department of Agriculture
Benefits of Carrot
You might have heard from your elders about the carrot benefits and how it can help you in living a healthy life. Here are 10 such benefits of carrot that you can have by adding them to your meal:
Improves Vision
The most commonly known benefit of carrots is that they can improve your vision if you are suffering from night blindness due to Vitamin A deficiency and age-related problems. Carrot is a rich source of Vitamin A that can help in providing your daily requirements.
At the same time, carrot also carries antioxidants that can help in preventing against age-related vision degradation. But there is a thing to remember eating carrots can’t improve vision that is not associated with Vitamin A deficiency.
Anti-Cancer Properties
One of the major carrot benefits, and anti-cancer properties in carrots can help you reduce the chances of having cancer cell development in your body. Studies have shown that carrots are effective against cancers due to the presence of antioxidants.
Free radicals in your body are the primary cause behind the development of cancers. One of the antioxidants in carrots is carotenoid which can tackle the problem of free radicals and prevent the development of cancer.
Maintains Brain Health
It might be surprising for you but eating carrots regularly can help you maintain brain health. Carrot contains compounds like lutein and beta-carotene that are responsible for protecting the brain cells from free radicals.
Uncontrolled free radicals can cause brain and memory-related health problems like Alzheimer’s and Parkinson’s diseases. Studies have shown that regular carrot eaters have better memory and focusing power than non-eaters.
Aids in Weight Management
Most of us are facing the issue of obesity and want to lose some weight effectively. If you consult any dietitian, he will advise you to add low-calorie food to the diet and carrot is one such food that is low in calories but high in fiber.
Carrots can play a crucial role in your weight management because of their high fiber content and low calories in carrot. Fiber can help in boosting the metabolism and it can feel you satiated for a longer period.
Improves Gut Health
Carrots can be a good food for those suffering from gut-related problems like bloating, indigestion and constipation. The high content of Fiber is a major reason why carrots can help improve digestive health.
Studies have shown that fiber gives smoothness to the movement of food through digestion. Secondly, antioxidants in carrots promote the growth of gut bacteria which makes it easy for the blood vessels to absorb food particles.
Prevents from Heart Disease
The heart is a vital organ and you need to add foods in your meal that are essential to maintain heart health. One such food is carrots because of the presence of certain minerals and antioxidants in it. Potassium in carrots can help you in balancing the sodium in your blood.
Also, studies have shown that beta-carotene in carrots can reduce the risk of heart disease like strokes. At the same time, low calories in carrot prevents the occurrence of obesity another cause of heart disease.
Side Effects of Carrot
No doubt, there are numerous benefits of carrot. But at the same time, you need to remember that eating too much of that can have health issues as well. Here are some health risks that can be developed due to the over-consumption of carrots:
Discolouring of Skin
The overconsumption of carrots for a long period can cause discolouring of skin. This health condition is called Carotenemia, caused by excessive beta-carotene in the blood. It is particularly noticeable in people with lighter skin tones and visible in the areas of palms, elbows and knees.
Carotenemia has no health consequences and it can be cured when you stop eating carrots for a period.
Allergic Reaction
There are numerous cases where people have allergic reactions after eating carrots. The chances of having allergies are especially high when you eat carrots in the raw form. Cooked carrot lacks allergenic proteins because cooking lessens the impact of those proteins.
Allergic reactions from carrots can have mild to serious symptoms. These symptoms are also associated with oral allergy syndrome such as Itchy mouth & lips, Itchy ears, Dizziness, Difficulty swallowing and sore throat.
Foodborne Illness
In recent history, there has been an E. coli outbreak, a disease related to the stomach that is cause by eating foods that is contaminated with E. Coli bacteria. The more likely chance of having this disease is when you consume organic farm food when bacteria surviving in manure can contaminate the soil.
Try to avoid organic carrots as they can cause E. coli infection. You can consume carrots that are produced by some well-known organic brands. They use manure that is processed to eliminate such pathogens.
Easy-to-Make Carrot Recipes
When you want to take the benefits of carrot nutrition then you should try these easy-to-make carrot recipes:
Gajar Ka Halwa (Carrot Pudding)
This delicious winter dessert is commonly prepared in North India. This sweet dish is preferred as a post-dinner delight for celebrations and parties.
This recipe carries a lot of benefits of carrot along with the goodness and taste of nuts and seeds. You can prepare it with desi ghee to make it healthier and more nutritious.
To prepare this dish you need to use Khoya or Mawa, another daily product that is a good source of Protein, Calcium and Vitamins.
Carrot Soup
Carrot soup is a great recipe to help you in weight management, especially during the winter season. One of the major reasons why people love to have soup in their daily meals is because preparing it requires less time and effort.
Moreover, carrot soup has a thick texture and to make it more satiating, you can add croutons in it. Also, if you love to give creamy texture to your carrot soup then either add some cream or paste made from overnight soaked Almond.
Carrot Salad
A healthy and tasty at the same time, Carrot salad is an easy-to-make dish that you can enjoy during any time of your day. You can prefer this carrot salad as an evening snack with a glass of fresh juice.
As we have discussed Carrot nutrition carries a lot of Fiber, which can help you feel satiated for a long period. This makes it a good option for having it in the morning breakfast.
You can also include broccoli, cabbage and other vegetables to make your carrot salad more nutritious and flavourful.
Carrot Juice
Homemade fresh carrot juice can be a great substitute for any other beverage that you take in the morning. Rich in various minerals and vitamins, carrot juice is also low in calories.
Taking carrot juice as a daily beverage can help to boost your immunity against winter illness. You can enjoy this juice at any time of day or during any meal.
Also, you can include ginger and orange to prepare your juice for more nutrients and antioxidants. It will also taste delicious, delightful and naturally sweet.
Carrot Curry
Carrot curry is a South Indian delicacy you can add to the meal during celebrations like anniversaries and parties. To prepare this delicious recipe you need carrots, onions tomatoes and spices like turmeric and red chillies.
Due to the presence of carrots, this dish is rich in fiber and protein. But to make it healthier, you can add other vegetables like cauliflower and bell pepper. Serve this curry with roti or steamed rice.
Conclusion
In the end, Ashu is convinced by the information provided by Know Your Diet. Carrot is a root vegetable and is a healthy winter food that can provide a lot of health benefits. Ashu is now also aware about carrot nutrition value and how these nutrients can help in tackling various health problems.
Carrot benefits include help in weight management, improved vision, and maintaining gut and brain health. But at the same time eating carrots can also cause Skin discolouring, Allergic reactions and Foodborne illness.
Ashu also has received some tasty and flavourful options of recipes that can be prepared using carrots as a main ingredient. Thanks to the low calories in carrot, Ashu can enjoy these delicious dishes without worrying about his calorie intake.
