Carrot Nutrition Facts And Health Benefits



Carrot is a root of the carrot plant (‘Daucus carota’), an herb of the family Umbelliferae that reaches up to one meter in height. It is usually orange in color although there are varieties purple or yellow It originates from Southern Europe and the Near East. Today it is cultivated in temperate regions throughout the world, primarily China, United States, and France.
One hundred grams of carrots (about one medium sized carrot) provide enough beta-carotene for the body to produce almost three times the vitamin A needed daily by an adult. Lack of vitamin A is manifest by a loss of night vision and dry, irritated eyes.


Carrot nutrition facts and health benefits

Carrots, together with alfalfa greens, are the food richest in provitamin A, which makes them a true dietary medicine. Car­rots contain a small but significant amount of proteins (1.03%), approx­imately half of that of the potato. Fats are almost completely absent (0.19%), and carbohydrates make up 7.14% of their weight. They are a rather good source of B group vita­mins, as well as vitamins C and E. All minerals and trace elements are pre­sent, including iron (0.5 mg/100 g).

Three substances stand out in the composition of carrots:

Carotenoids are among the most no­table of which is beta-carotene, which the body transforms into vitamin A.  Carotenoids are essential for the proper functioning of the retina, par­ticularly for night vision or in low light situations. They also help maintain the skin and mucosa in good condition.
Vegetable fiber: Carrots contain about 3%, most of which is in the form of pectin. This helps regulate the transit of stool and soothes the in­testinal mucosa.
Essential oil: This is active against in­testinal parasites. Carrots are very useful in diseases of the retina and of the eyes in general, skin disorders, gastritis, excess of gas­tric acid, colitis, and in the prevention of cancer.
carrot juice

Preparation and Use

Raw: In salads, whole or grated and dressed with lemon juice Carrots strength­en children’s teeth.
Cooked: Carrots combine well with potatoes and other vegetables. They are sweet­er when cooked. They main­tain their beta-carotene con­tent after cooking.
Juice: Carrot juice makes a refreshing, delicious, and nutritious beverage. It com­bines very well with apple juice or lemon juice.

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Health Benefits of Carrots

Energy and nutrition value

Energy and nutrition value are for 100 g.

Nutrient Unit Value per 100 g
Water g 95.23
Energy kcal 15
Protein g 0.65
Total lipid (fat) g 0,11
Carbohydrate, by difference g 3.63
Fiber, total dietary g 0.5
Sugars, total g 1.67
Calcium, Ca mg 16
Iron, Fe mg 0,28
Magnesium, Mg mg 13
Phosphorus, P mg 24
Potassium, K mg 147
Sodium, Na mg 2
Zinc, Zn mg 0.20
Vitamin C, total ascorbic acid mg 2.8
Thiamin mg 0,027
Riboflavin mg 0,033
Niacin mg 0,098
Vitamin B-6 mg 0,040
Folate, DFE µg 7
Vitamin B-12 µg 0,00
Vitamin A, RAE µg 5
Vitamin A, IU IU 105
Vitamin E (alpha-tocopherol) µg 0.03
Vitamin D (D2 + D3) mg 0,00
Vitamin D IU 0
Vitamin K (phylloquinone) µg 16.4
Fatty acids, total saturated g 0,037
Fatty acids, total monounsaturated g 0,05
Fatty acids, total polyunsaturated g 0,032
Fatty acids, total trans g 0,000
Cholesterol 0 0,000
Caffeine 0 0,000

*Source National Nutrient Database for Standard Reference Release 28

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