Nutrition of Raw Carrots: A Comprehensive Table

Carrots are a versatile and widely consumed vegetable that offer numerous health benefits. Whether eaten as a snack, incorporated into meals, or juiced, raw carrots pack a powerful nutritional punch. In this article, we will provide a comprehensive table outlining the various nutrients found in raw carrots.

Carrots are known for their vibrant orange color, which comes from the pigment called beta-carotene. This antioxidant compound is converted into vitamin A in the body, promoting healthy vision, immune function, and cell growth. In addition to beta-carotene, raw carrots are also a rich source of other essential vitamins and minerals.

Let’s delve into the comprehensive table outlining the nutrition content of raw carrots per 100 grams:

– Calories: 41
– Carbohydrates: 10 grams
– Fiber: 2.8 grams
– Protein: 0.9 grams
– Fat: 0.2 grams
– Vitamin A: 8,285 international units (166% of the daily recommended intake)
– Vitamin C: 5.9 milligrams (10% of the daily recommended intake)
– Vitamin K: 13.2 micrograms (16.5% of the daily recommended intake)
– Vitamin B6: 0.1 milligrams (5% of the daily recommended intake)
– Potassium: 320 milligrams (9% of the daily recommended intake)
– Manganese: 0.1 milligrams (5% of the daily recommended intake)

Carrots also contain smaller amounts of other essential vitamins and minerals such as vitamin E, thiamin, riboflavin, niacin, folate, and pantothenic acid. These nutrients contribute to the overall health benefits of consuming raw carrots.

The high fiber content in raw carrots helps promote healthy digestion and prevents constipation. Fiber also aids in weight management by providing a feeling of fullness, reducing the urge to overeat. Moreover, it helps regulate blood sugar levels by slowing down the absorption of glucose.

The low calorie content of raw carrots makes them an excellent choice for those watching their weight or looking to maintain a healthy weight. Additionally, the natural sugars found in carrots are released slowly into the bloodstream, preventing sudden spikes in blood sugar levels.

The high potassium content in raw carrots supports heart health by regulating blood pressure. Potassium acts as a vasodilator, helping relax and widen blood vessels, reducing strain on the cardiovascular system.

Raw carrots also offer a considerable amount of vitamin C, which is essential for collagen production, wound healing, and boosting the immune system. Vitamin C is also known for its antioxidant properties, protecting cells from damage caused by harmful free radicals.

It is important to note that overcooking carrots can reduce their nutritional value. Raw or lightly cooked carrots are the best way to enjoy their maximum benefits. Incorporating raw carrots into salads, as a snack with hummus or dip, or juicing them is an easy and delicious way to reap their nutritional goodness.

In conclusion, raw carrots are a nutritional powerhouse that provides a wide range of vitamins, minerals, and fiber. Regular consumption of raw carrots can support overall health, promote weight management, boost the immune system, and contribute to heart health. So why not include these crunchy and delicious vegetables in your daily diet and enjoy the amazing benefits they have to offer?

References:
1. United States Department of Agriculture. (2019). Carrots, raw [Nutrition Facts]. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169148/nutrients

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