Carrots are foods with health benefits such as helping to improve vision, enhance the health and beauty of the skin, reduce the risk of some cancers. However, not everyone should eat carrots and know how to eat them properly so that they do not harm the body.
Why are Carrots Good for Health?
1. Carrots Strengthen Eyesight and are Good for Eyes
Carrots contain beta-carotene and alpha-carotene which are two types of carotenoids that our bodies convert into vitamin A. Vitamin A plays an important role in improving vision, strengthening the immune system, and maintaining healthy cells.
This is the best use of carrots, carrots contain a lot of vitamin A, antioxidants, play an important role in improving eyesight, helping to brighten eyes, prevent night blindness, prevent crystals cataracts and other vision problems. Specifically, 250 ml of carrot juice provides more than 250% of the DV for vitamin A, mainly in the form of provitamin A carotenoids such as beta carotene. Some studies link the intake of fruits and vegetables that contain vitamin A with a reduced risk of blindness and age-related eye diseases.
Moreover, carrots also contain lutein and zeaxanthin that help prevent macular degeneration, which causes vision loss in the eyes over time.
2. Carrot Juice can Boost Immunity
Carrot juice can help boost your immune system. Both vitamin A and C contained in carrot juice act as antioxidants and protect the immune cells from the harmful effects of free radicals.
Additionally, this juice is a rich source of vitamin B6, providing more than 30% of the DV in 240 ml. Not only is vitamin B6 required for an optimal immune response, vitamin B6 deficiency has also been linked to weakened immunity. In fact, one study in rodents found that a diet lacking in vitamin B6 suppressed the growth of immune cells called lymphocytes.
3. Carrots have Anti-Cancer Effects
Studies show that certain compounds in carrot juice may protect against cancer. Specifically, polyacetylenes, beta carotene and lutein from carrot juice extracts may be effective against human leukemia cells.
Carrots also contain luteolin, a flavonoid phytochemical with antioxidant, anti-inflammatory, and anti-cancer effects. This root vegetable is also a good source of folate, fiber, and several other vitamins and minerals.
A laboratory study found that treating leukemia cells with carrot juice extract for 72 hours, resulted in cancer cell death and halted the growth cycle of cancer cells. Another study reported similar results but indicated that polyacetylenes – not beta carotene or lutein – were the main anti-cancer agents in carrot juice. While these results look promising, there are very few human studies.
- Prevent stomach cancer: Scientific research shows that carrots can reduce the risk of stomach cancer by 26%.
- Breast cancer prevention: The higher the blood level of β-carotene, the lower the risk of breast cancer recurrence. And surprisingly, patients who had been treated for breast cancer when given carrot juice for 3 weeks had higher blood carotene levels.
- Prevents skin cancer: Vitamin A precursor (β-carotene) found in carrots can prevent skin cancer by attaching itself to free radicals in the body to protect them from malignant cell growth. .
4. Carrots can Improve Blood Sugar Control
Drinking small amounts of carrot juice can help lower blood sugar levels. In particular, studies in mice with type 2 diabetes showed: fermented carrot juice reduced blood sugar levels and improved other related markers. That’s because juice contains probiotics, which are beneficial bacteria. Another study in rodents found that purple carrot juice enhanced blood sugar control due to the anti-inflammatory effects of its anthocyanin pigment.
Carrots have a low glycemic index (GI): 39 – a measure of how well a food raises blood sugar levels after eating. Consuming foods and beverages with a low glycemic index may help improve blood sugar management in people with diabetes. Therefore, carrot juice can be a good substitute for high GI juices. However, it is important to check the size of your diet because too much can cause spikes in blood sugar.
* Note: Diabetics should eat whole carrots without drinking carrot juice. Carrot juice is a drink that contains a lot of sugar, which is not good for people with diabetes. Because if you drink too much carrot juice, it can increase the sugar level, so it will be very dangerous to life. If you want to drink, people with diabetes should only drink one cup per week.
5. Carrots can Improve Skin Health
The nutrients in carrot juice may be especially beneficial for skin health. 250 ml of carrot juice provides more than 20% of the DV for vitamin C, a water-soluble nutrient needed for collagen production. This compound is the most abundant fibrous protein in the body, it provides elasticity and strength to your skin.
In addition, vitamin C acts as an antioxidant to protect your skin from the damaging effects of free radicals. The beta carotene in carrot juice can also support the skin. One study showed that a carotenoid-rich diet can protect your skin from harmful ultraviolet (UV) and improved its outside.
6. Carrot Juice can Protect Your Liver
What is the effect of carrots in removing toxins from the body? Carrots contain glutathione, which can help you treat liver damage caused by oxidative stress. Carrots and vegetables are also high in plant flavonoids and beta-carotene, both of which stimulate and support overall liver function, helping you prevent liver disease.
The carotenoids in carrot juice are thought to promote liver health. Several studies indicate that the anti-inflammatory and antioxidant effects of carotenoids protect against non-alcoholic fatty liver disease (NAFLD). NAFLD occurs when fat builds up on your liver, often as a result of a poor diet, being overweight or obese. It can eventually progress to liver scarring and long-term damage.
An 8-week study in mice found that carrot juice reduced several markers of NAFLD. Another study in rodents showed similar results, revealing that carrot juice did not reduce fat on the liver but reduced markers of inflammation in the blood. However, human studies still need to be clarified.
7. Helps Stabilize Blood Pressure
Carrot juice is considered a “panacea” for people with high blood pressure. The reason is because in the composition of carrots contain a very large amount of potassium, they work to help control blood pressure more effectively. In addition, the high concentration of potassium in carrot juice also helps control cholesterol levels, while preventing cardiovascular diseases.
8. Carrots can Boost Heart Health
Carrots may help reduce risk factors for heart disease. First, carrot juice is a good source of potassium, a mineral that plays an important role in proper blood pressure regulation. A diet rich in potassium has been shown to be protective against high blood pressure and stroke.
The antioxidant compounds in carrot juice may also benefit your heart. A 3-month study in 17 adults with high cholesterol and triglyceride levels found that drinking 480 ml of carrot juice per day significantly increased blood antioxidants and decreased blood lipid oxidation, which can lead to heart disease. However, more human studies are still needed.
9. Help Bones Stronger
Recently, scientists from the University of Texas – USA have discovered that eating carrots in a reasonable dose can help promote the performance of genes responsible for transporting calcium to provide calcium. to cell membranes. This will make the bones stronger, stronger and especially beneficial for people with osteoporosis.
Reasons NOT to Eat Carrots often
1. Causes Constipation
According to experts, carrots have an effective effect when having diarrhea, especially for children with diarrhea, if eating carrot porridge, drinking carrot juice will have an effective effect.
Because carrots are rich in fiber, but in insoluble form, if you eat too much without drinking enough water, it will clog the intestines and cause constipation.
2. Causes Jaundice
Long-term consumption of a large number of carrots not only causes carrot poisoning due to increased methemoglobine in the blood, but the high amount of carotene stored in the body that is not fully metabolized will also cause stagnation in the liver, causing jaundice, display on the nose, palms, soles …), indigestion, fatigue…
This condition is only cosmetic, not dangerous and easy to control (just stop or reduce eating carrots for a while, the jaundice will go away) but it is also easy to make the patient worry. Therefore, it is better for adults not to use more than 300g and children not to use more than 150g of carrots per week.
3. Can Cause Vitamin A Poisoning
Half a cup of carrots has 459mcg beta-carotene, about 1,500 IU of vitamin A. Vitamin A levels in excess of 10,000 IU have been shown to cause toxicity including loss of appetite, nausea, vomiting, hair loss, fatigue and nosebleeds, inhibits bone formation, leading to fractures. Long-term vitamin A toxicity can also affect kidney function.
4. Menstrual Disorders
For women, if using more than 0.5 liters of carrot juice or more than 300g of carrots / day on a regular basis, it will affect ovulation, cause menstrual disorders, even amenorrhea for a while.
Many studies have proven that women who eat a lot of carrots can inhibit ovulation, reduce ovarian function due to the effect of too many carotenoids. Therefore, a week you should only eat 2-3 times to absorb nutrients and help maximize the value of carrots.
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