Published April 2024
Carrots
These root vegetables are renowned for their high beta-carotene content, a precursor to vitamin A, which is essential for healthy vision, skin, and immune function. In addition to beta-carotene, carrots provide a wealth of other nutrients, including vitamin K, vitamin C, potassium, and fiber, making them a valuable addition to any diet.
Carrots, with their vibrant orange hue and sweet, earthy flavor, are one of the most beloved and versatile vegetables. Rich in essential vitamins, minerals, and antioxidants, carrots offer a wide range of health benefits and culinary possibilities.
Beyond their culinary appeal, carrots offer numerous health benefits. The antioxidants found in carrots help combat oxidative stress and inflammation, potentially reducing the risk of chronic diseases. The fiber content supports digestive health and may aid in weight management by promoting feelings of fullness.
Nutrition of Carrots.
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Calories: 41 kcal
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Protein: 0.9 grams
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Carbohydrates: 9.6 grams
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Dietary Fiber: 2.8 grams
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Sugars: 4.7 grams
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Fat: 0.2 grams
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Saturated Fat: 0.03 grams
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Monounsaturated Fat: 0.02 grams
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Polyunsaturated Fat: 0.1 grams
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Vitamins:
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Vitamin A (as Beta-Carotene): 835 mcg (93% of Daily Value)
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Vitamin C: 5.9 mg (7% of Daily Value)
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Vitamin K1 (Phylloquinone): 13.2 mcg (11% of Daily Value)
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Vitamin B6: 0.1 mg (6% of Daily Value)
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Folate: 19 mcg (5% of Daily Value)
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Minerals:
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Potassium: 320 mg (7% of Daily Value)
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Calcium: 33 mg (3% of Daily Value)
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Magnesium: 12 mg (3% of Daily Value)
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Phosphorus: 35 mg (3% of Daily Value)
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Iron: 0.3 mg (2% of Daily Value)
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Other Nutrients:
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Beta-Carotene: 8285 mcg
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Lutein + Zeaxanthin: 256 mcg
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Carrots are low in calories and fat and high in fiber, making them an excellent choice for those watching their calorie intake or looking to support digestive health. They are also a good source of several vitamins and minerals.
One of the most significant nutritional benefits of carrots is their high beta-carotene content, which the body converts into vitamin A. Vitamin A is essential for maintaining healthy vision, supporting immune function, and promoting skin health.
Carrots also provide a moderate amount of vitamin C, which is important for immune function and collagen synthesis. Additionally, they contain vitamin K1, which is vital for blood clotting and bone health, as well as vitamin B6 and folate, which are important for metabolism and cell division.
In terms of minerals, carrots contain potassium, which helps regulate blood pressure and muscle function, as well as small amounts of calcium, magnesium, phosphorus, and iron.
Carrots are also rich in antioxidants like beta-carotene, lutein, and zeaxanthin, which help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases such as heart disease and certain cancers.
Carrot Ribbon Salad.
Use a vegetable peeler to create long, thin ribbons of carrots. Toss the ribbons with a citrusy dressing made from lemon juice, olive oil, and a touch of honey. Add in some toasted nuts (such as almonds or walnuts), crumbled feta cheese, and fresh herbs like parsley or mint for a refreshing and visually stunning salad.
Carrot Top Pesto
Don't discard the leafy green carrot tops! Instead, use them to make a vibrant and flavorful pesto. Blend carrot tops with garlic, toasted nuts (such as pine nuts or almonds), Parmesan cheese, olive oil, and a squeeze of lemon juice until smooth. Serve the carrot top pesto tossed with pasta, spread on crostini, or drizzled over roasted vegetables.
Carrot and Lentil Curry
Combine diced carrots with cooked lentils, diced tomatoes, coconut milk, and aromatic spices like curry powder, turmeric, and cumin in a pot. Simmer until the carrots are tender and the flavors have melded together. Serve the carrot and lentil curry over rice or with naan bread for a hearty and satisfying vegetarian meal.
Carrot Cake Oatmeal
Make a cozy and nutritious breakfast by cooking rolled oats with grated carrots, warm spices like cinnamon and nutmeg, and a touch of maple syrup or honey for sweetness. Top the carrot cake oatmeal with chopped nuts, raisins or dried cranberries, and a dollop of Greek yogurt for added creaminess.
Carrot Ribbon Wraps
Use carrot ribbons (created using a vegetable peeler or mandoline slicer) as a healthy alternative to traditional wraps. Fill the carrot ribbons with a combination of hummus, shredded chicken or tofu, avocado slices, crunchy vegetables (such as cucumber, bell pepper, and sprouts), and fresh herbs. Roll up the carrot ribbon wraps and secure with toothpicks for a colorful and nutritious meal or snack.
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