This page been viewed 1993 times

 11 Super Health Benefits of Gajar, Carrots

  Last Updated : Oct 26,2018






5/5 stars      1 REVIEW

 

 

11 Super Health Benefits of Gajar, Carrots + Healthy Recipes + Nutritional Information

Carrot is one veggie that’s always on our vegetable shopping list, because it adds a beautiful splash of orange to any dish it is added to, as well as a pleasant mildly-sweet taste. Kids and adults love carrots, which makes life easier too. Plus, carrot always comes with a ‘healthy’ tag attached. From cleaning your teeth, to keeping your eyes sharp and skin glowing, carrots have many popular health benefits – and a dozen unknown ones too! Let’s take you through the nutritional value and health benefits of this tasty veggie…

1. Keeps your Eyes healthy :
Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Sadly in India, poor rural families who don't get enough Vegetables like carrots have high incidence of blindness. This is easily preventable if carrot is regularly included in the diet. A study conducted on beta-carotene showed that it reversed retinal dystrophy (1). Your diet can include recipes with beta-carotene rich ingredients like Carrot, pumpkin, capsicum, spinach, orange, mango and papaya. Here is a super healthy antioxidant rich Veg Salad recipe to keep your eyes healthy.

Improve-Vision-with-Intake-of-Carrots

2. Protects against sunburn :
There is evidence that beta-carotene present in carrots protect the skin against sunburn (solar erythema) by increasing the basal defense against UV light-mediated damage (2).

Carrots-Protect-Against-Sunburn

3. Helps to relieve constipation :
The insoluble fibre present in carrots reduces risk of constipation and promote regular and healthy bowel movements (3).

Have these super fibre rich salads like Carrot Lettuce and Date Salad and Carrot Cucumber and Rajma Salad in Mint Dressing to get rid of constipation

Relieve-Constipation-with--Carrots

4. Lowers Cholesterol :
Since Carrots are a good source of Fibre, they tend to lower the bad cholesterol (LDL) in your body. Carrot consumption reduces cholesterol absorption and bile acids excretion and increases antioxidant status, thus has a cardioprotective role (4). The effect of consuming raw carrot on serum lipids in a study where 200g of raw carrots were eaten for breakfast everyday for 3 weeks and serum cholesterol levels decreased by 11% and an increase in fat excretion was observed (5).
Healthy recipes for better heart health include Grilled Zucchini and Carrots and Carrot and Black Grape Juice

Carrots-for-Healthy-Heart

5. Lowers Blood Pressure :
Carrots have good Fibre which reduces plaque formation resulting in the blood flowing smoothly in your arteries. Result will be a steady flow of blood through your system. It was found in a study that drinking carrot juice decreases systolic blood pressure and may protect the cardiovascular system by increasing total antioxidant status and by decreasing lipid peroxidation (6).

Keep-Blood-Pressure-at-Bay-with-Carrots

6. Bone health :
Carrots are a rich source of vitamin K, a cup of chopped carrots provides 23.5% of the Recommended Daily Allowance. Bone metabolism is a continuous process where mature bone tissue is removed from the skeleton and replaced by new tissue. When injuries occur to the bone like fractures or bruises, then Vitamin K sets in to heal the injury. Vitamin K prevents loss of bone density and preventing the onset of Osteoporosis (7) (8).

Carrots-for-Bone-Health

7. Rich Antioxidant :
Carrots have Beta Carotene Vitamin A which is a powerful Antioxidant. It helps fight free radicals which cause damage to the cells of our body. The net result is lower body inflammation.

Antioxidant-Rich-Carrots

8. Blood clotting and wound healing :
Carrots are rich in Vitamin K which plays an important role in blood coagulation as it helps in clotting of wound and prevents bleeding. Thus helps in healing process of the wound (9). Carrot Soup Gajar Soup is a good option to have if you recently bruised yourself

Carrots-Prevent-Blood-Clotting

9. Reduces Cancer Risk :
Carrots are rich in health-promoting bioactive compounds like carotenoids and dietary fibre. Beta Carotene which is a carotenoid present in carrots is linked to reduce cancer. Carrots contain anticancer agents and have been suggested as a potential treatment for leukemia (10) (11). Consumption of carrots has shown a significant decrease in prostate cancer risk (12) (13). Studies suggest that diets rich in carotenoids may decrease the risk of certain cancers like colon cancer (14), stomach cancer (15) and breast cancer (16).

Prevent-Cancer,-Add-carrots-to-your-Diet

10. Builds immunity :
About 1 cup of Carrots provide 11.5% of your recommended daily allowance of Vitamin C. The Vitamin C enables your body to process WBC (white blood cells) provided you have the correct amount each day. This will boost your immunity. Carotenoids have been linked with the enhancement of immune system (17). For boosting your immunity have juices like Carrot Tomato and Beetroot Juice and Carrot Spinach and Parsley Juice

Build-Immunity-with-Carrots

11. Good for Diabetics :
Since it has a low glycemic load, Carrots will not raise your blood sugar rapidly due to the presence of fiber in it. Also the Carotene present in it helps to prevent degeneration of the eyes through Diabetes. Diabetics should eat carrots in moderation because the glycemic index is high which is 71.
Diabetics should eat delicious healthy recipes like Carrot Methi Subzi and Carrot Garlic Chutney for better glucose control.

Low-Glycemic-Load-Carrots-for-Diabetics

11-Health-Benefits-of-Carrot


11-Super-Health-Benefits-of-Gajar-Carrots

Nutrition Information for Carrots, Gajar

Nutritional Information for 1 cup Chopped Carrots
One cup of Chopped Carrots is 154 grams.
RDA stands for Recommended Daily Allowance.

74 Calories
1.38 grams of Protein
16.32 grams of Carbs
0.30 grams of Fat

816.2 mg of Phosphorus = 136% of RDA (about 600 mg)

2910.6 mcg of Vitamin A = 60.6 % of RDA (about 4800 mcg)

6.77 grams of Fibre = 27.08% of RDA (about 25 grams)

28.25 mcg of Vitamin K = 23.5 % of RDA (about 120 mcg)

123.2 mg of Calcium (Ca) = 20.5% of RDA (about 600 mg)

23.1 mg of Folic Acid = 11.6% of RDA (about 200 mg)

4.62 mg Vitamin C = 11.5% of RDA (about 40 mg)

0.924 mg of Vitamin B3, Niacin = 7.7% of RDA (about 12 mg)

1.58 mg of Iron (Fe) = 7.5% of RDA (about 21 mg)

26.18 mg of Magnesium (Mg) = 7.4% of RDA (about 350 mg)

0.061 mg of Vitamin B1, Thiamine = 6.1% of RDA (about 1.2 to 1.5 mg)

0.55 mg of Zinc = 5.5% of RDA (about 10 to 12 mg)

166.32 mg of Potassium (K) = 3.5% of RDA (about 4,700 mg)

54.82 mg of Sodium (Na) = 2.8% of RDA (about 1902 mg)

0.030 mg of Vitamin B2, Riboflavin = 2.7 % of RDA (about 1.1 mg)

 

Carrots-Nutritional-Information


Ways to have Carrots in your Diet

Here's a peppy drink that will make you feel refreshed after an exhausting day at work, try Carrot Coriander Juice and tickle your taste buds. Carrot Tomato and Egg Smoothie is a great Vitamin A and C rich beverage to get the proteins.

Kids are picky eaters and always run away from eating vegetables, Carrot Paratha is a great recipe for kids as the carrots are bound with flour and kids cannot remove them. Another delicious recipe for kids is Carrot and Cabbage High Fibre Chutney Open Toast, kids can't say no for this one.

Pair up your boring paratha's with Carrot and Beetroot Raita, looks good as it's got a nice pink colour.

Try our other recipes using carrot from our website and app.

Happy Cooking!



health benefits of gajar carrots

It is so much fun to munch on a multi-textured, brightly coloured and awesomely flavoured salad for lunch ! This salad is full of different colours and that’s always a sign of healthy eating, as it means your food has more vitamins and antioxidants . The crunchy carrots are loaded with vitamin A, which is good for your eyes, wile avocado is rich in vitamin E and good fat. The coloured capsicums are bursting with the goodness of vitamin C , while the dark leafy greens will top up your iron reserves. Tossed with a tangy, garlicky dressing with touches of honey, the vitamin A , Vitamin E, Iron Rich Healthy Antioxidant Lunch Veg Salad gives you the best of both worlds – taste and good health too.
2.  
 by Tarla Dalal
This colourful and tasty Carrot, Lettuce and Date Salad is a brilliant cure for constipation. The lemon juice and pepper dressing contrasts well with the sweetness of dates, and helps to accentuate the flavours of the other ingredients too, adding a spicy dimension to the salad. You will find this irresistibly tasty salad to be a welcome change from the raw veggies and mashed dates usually recommended to get the required amount of fibre.
A light salad loaded with vitamin A from carrot and mint together with protein-rich rajma too, the Carrot, Cucumber, Rajma Salad in Mint Dressing is a treat to your taste buds and eyes, in more ways than one. Not only is the salad beautiful to behold, it also provides excellent nourishment for your eyes and eye muscles. Don’t forget the honey in the dressing as it goes very well with the mint.
4.  
 by Tarla Dalal
Hungry kya? Try this instant snack instead of reaching out to junk foods. Grilled Zucchini and Carrots is an elegantly flavoured and healthy snack that cooks instantly. A simple snack of veggies drizzled with olive oil and seasoned with sea-salt and pepper, this is a good way to benefit from the goodness of zucchini. A low-calorie food with over 95 per cent water content. Zucchini is ideal for those on a diet. It is a powerful antioxidant , which meets around 45 per cent of your daily vitamin C requirement. This not only boosts your immunity but also protects the lining of your blood cells and lowers blood pressure. Carrot, as we all know, is a common but beneficial veggie. Loaded with Vitamin A , it improves your vision, and also has antioxidant compounds that prevent cancer and cardiovascular diseases. To top it all, olive oil gives you a good dose of good fat. Indeed, this snack is great health in a tasty package -- not to be missed! Try other recipes like Grilled Pumpkin Recipe or Grilled Sesame Eggplant .
5.  
 by Tarla Dalal
This carrot and black grape combination is of an eye-appealing colour and is high in potassium. Hypertensives will undoubtedly benefit from this healthy juice. The potassium from the carrot helps to balance the high sodium levels during hypertension this maintaining normal blood pressure. The black grapes perk up the juice with their sweetness and lend the necessary striking colour.
6.  
 by Tarla Dalal
This mildly-flavoured zero oil Carrot Soup is an ideal start to a light dinner. Carrots have a large amount of vitamin A, an excellent antioxidant that cleanses your body of free-radicals. Prepared with low-fat milk, this soup features surprisingly low on the calorie meter too. Thickened smartly with protein-rich moong dal, and flavoured with onions and black pepper, the Carrot Soup is indeed a very tasty way to stay young and energetic.
7.  
 by Tarla Dalal
This low-calorie combination of easily available carrot, tomato and beetroot provides large doses of fibre and vitamin a, and is a perfect way to kick start the day! the lovely colour makes it especially appealing to kids.
8.  
 by Tarla Dalal
Juices are a good way of keeping up your veggie consumption even on busy days. You can quickly prepare a glassful of Carrot Spinach and Parsley Juice and slurp it up in a jiffy, or even carry it along in a leak-proof container to relish on-the-go. This lovely juice helps you top up on fibre, to keep cholesterol problems at bay. While we have used spinach and parsley, you can also use other greens of your choice. However, make sure you toss in a little celery and lemon juice because they pep up the flavour remarkably. Healthy snacks like Jowar Upma , Mixed Vegetable Open Hot Dog Roll or Sprouts Dhokla are good accompaniments to have with this juice.
This is a great combination of textures and fragrant, spicy flavours that has the added advantage of being quick to make. Enriched with vitamin A, iron and fibre, it is nutritious too.
Carrots, garlic, chilli powder and lemon juice are combined to make a tasty accompaniment for rotis, parathas or a spread for sandwiches. Carrots are rich in fibre and vitamin a and the garlic is good to control the sugar and cholesterol levels in the blood. This chutney can be stored if refrigerated for upto a week. Enjoy this chutney with hot bajra turnovers.
 
No reviews
Subscribe to the free food mailer

Manage Diabetes Better!!!

Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email
Rate and review this recipe and get 15 days FREE bonus membership!

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name
Password

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with Tarladalal.com, the accounts will be merged. If the respective id is not registered, a new Tarladalal.com account will be created.

Are you sure you want to delete this review ?

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Reviews