13 benefits of carrots: an affordable and amazing vegetable for health

Carrots are very versatile and present on Brazilian tables. That’s why we talked to nutritionist Bárbara Natacha de Lara Araújo (CRN 3-61422/P), who pointed out the main benefits of carrots, which have antioxidant power, in addition to containing several vitamins, fibers and some minerals. See all about this vegetable in the article!

13 benefits of carrots to include in your diet

In our interview, Barbara told us all about carrot consumption. Did she know that her orange color is due to beta-carotene? Carrots bring several benefits to the body and are a source of minerals such as phosphorus, potassium and calcium. See the main benefits below:

1. Helps prevent premature skin aging: due to the presence of beta-carotene, which is an antioxidant substance. Therefore, carrots help fight free radicals that act in skin aging.
2. Helps delay the appearance of wrinkles: due to beta-carotene, which acts by delaying the degradation of collagen cells and, consequently, the appearance of wrinkles.
3. Strengthens the immune system: due to the presence of vitamin C and antioxidants in its composition, carrots have anti-inflammatory properties, which stimulate our defense cells and protect against infections and inflammation.
4. Improves digestion: as a food rich in soluble and insoluble fiber, carrots can improve the digestion process. It helps in the formation of fecal cake and intestinal transit, which prevents constipation.
5. Helps with vision: due to the presence of vitamin A (retinol), which is essential for eye health, carrots reduce the risk of developing diseases related to the lack of this vitamin.
6. Decreases the risk of vision loss: according to a study published in the Journal of the American Medical Association, carrots contain carotenoids and vitamins A, C and E. These vitamins decrease the risk of age-related neovascular macular degeneration (AMD), the leading cause of irreversible blindness in adults.
7. It is a possible ally in weight loss: because it is a low-calorie food, 100g of carrot contains approximately 35 kcal. It also has good concentrations of fiber and can be included in the diet in several ways, favoring a healthy and balanced diet.
8. Contributes to the perfect tan: beta-carotene, present in carrots, helps in the formation of melanin, which is responsible for skin pigmentation.
9. It offers protection against the sun’s rays: also because of beta-carotene, which helps protect the skin from the sun’s rays.
10. Controls blood pressure levels: due to potassium, a substance that has vasodilating action. Carrots can help improve blood flow by helping to control blood pressure levels.
11. Helps prevent lung, breast and stomach cancer: because it has a concentration of antioxidants, it prevents cell damage caused by free radicals. These factors prevent, in addition to skin aging, the risk of developing cancer.
12. Lowers the risk of colon cancer: Carrots contain a substance called falcarinol, which possibly lowers the risk of colon cancer.
13. It is a versatile and affordable food: carrots can be consumed in different ways, such as raw, cooked, pureed, in juices, cakes or soups.

See how powerful this food is? The nutritionist indicated an amazing juice recipe to help with the functioning of the intestine. Write it down: you will need an orange, a carrot and a piece of ginger. Mix all the ingredients in a blender with half a glass of water and that’s it. Thus, you will have a nutritious and delicious juice!

Possible harms of carrot consumption

The nutritionist pointed out that the consumption of this vegetable should be combined with a varied diet, without excesses. There are no studies to prove it, but in some people, carrots can cause abdominal cramps, flatulence and allergic reactions. Therefore, Barbara warns: if the individual presents any of these symptoms after ingesting the food, they should avoid consuming the vegetable and seek professional guidance.

Best way to consume carrots: raw or cooked?

According to the nutritionist, for better absorption of beta-carotene and Vitamin A, it is recommended that carrots be consumed cooked and accompanied by a good source of fat, such as extra virgin olive oil. In addition, Barbara pointed out that there is no exact recommended amount of daily carrot consumption: the ideal is to consume 3 to 5 servings of vegetables per day and, in that amount, include carrots.

The benefits of carrots go beyond its properties: it is a highly accessible food, which can be found at different times of the year. To make the most of it and take advantage of its health benefits, check out other carrot juice recipes as well.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.