From improving eyesight, warding off risk of cancer and heart diseases, they also boost your immune system. If you have diabetes, you should definitely not exclude this root vegetable from your winter diet which can keep your blood glucose levels in control.
Eat them as salads, stuff them in your parathas or enjoy them in desserts like halwa and cakes, carrots (gajar) add just the right colour, taste and nutrition to your winter diet. The verstaile carrots with a slightly sweet taste are loaded with nutrients like vitamins, fibre, carbohydrates, potassium, calcium and iron. And you can certainly trust carrots for your daily dose of antioxidants.
From improving eyesight, warding off risk of cancer and heart diseases, they also boost your immune system. If you have diabetes, you should definitely not exclude this root vegetable from your winter diet which can keep your blood glucose levels in control.
"With countless benefits, carrots are one of the best foods we can lay our hands on, this winter season. Whether you include them in your salads, as a mid-meal snacking option, add them in sabzis or cook an occasional sweet halwa- this versatile root vegetable should be on top of your grocery list for sure," says dietician Garima Goyal.
Goyal gives you 8 reasons to include carrots in your daily diet.
1. Eye Health
You must have heard that consuming carrots helps in ensuring better eye health. This is due to the presence of Beta-Carotene, an active compound of Vitamin A. In addition, carotenoids lutein and zeaxanthin also help in promoting your eye health and in preventing degenerative diseases like cataracts and vision loss.
2. Weight Loss
Carrots are low in calories and contain tons of dietary fibre which helps promote satiety. So, you actually feel fuller faster when you munch on carrots as compared to other low-fibre foods. It can be considered a great snacking option for late-night hunger pangs as well.
3. Gut health
The high content of fibre in carrots helps in aiding digestion and results in better gut health. Carrots contain both soluble and insoluble fibre which would ensure a beneficial gut microflora as well as firmer stools, thus preventing conditions like constipation.
Stir up winter conversations with a bowl of Gajar ka Halwa.
4. Immunity
The high Vitamin A content ensures a healthy immune system. Carrots also contain some amount of Vitamin C- known for their disease-prevention properties. The antioxidants present not only ensure free radical control but help in boosting your body’s immunity as well.
5. Blood sugar control
Carrots, though falling under the category of medium to high Glycemic Index (GI) foods, have surprisingly low glycemic load, i.e., the amount of carbohydrates in per gram of food. Hence, making them excellent food choice for diabetics and those watching their carbohydrate intakes.
6. Anti-oxidant properties
Carrots are rich in two main antioxidants- Carotenoids and Anthocyanins. Not only do these antioxidant properties of carrot protect against serious health conditions such as cancer but they are also good for our heart as well.
7. Cholesterol-lowering properties
The soluble fibre in carrots apart from providing better gut health also helps in reducing cholesterol levels, particularly LDL cholesterol in the blood. As high cholesterol levels and heart diseases go hand in hand, regular consumption of carrots is recommended for people with cardiovascular problems.
Carrots can be part of your salad.(Pixabay)
8. Healthy skin and hair
Consumption of carrots can give you glowing healthy skin and beautiful hair, thanks to the antioxidative, anti-inflammatory properties of this superfood. Carrots also contain the beauty vitamin- vitamin E, known for its anti-ageing properties, which benefits both the hair and the skin.
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What happens if you eat carrots everyday for a week?
Eating about 10 carrots every day for a couple of weeks may cause carotenemia. This occurs due to the deposition of beta-carotene in the skin. Thus, you must consume various fruits and vegetables, including carrots, in moderation to get their beneficial effects without causing any unwanted effects.
Carrots belong to the group of root vegetables that are loaded with several nutrients. They come in various colors, such as yellow, orange, black, white and purple. They are crunchy and delicious with just 25 calories in one medium-sized carrot.
Table 1. Nutrient Content in 100 Grams of Carrots
Calories 41 kcals Carbohydrates 9.58 g Protein 0.93 g Fat 0.24 g Vitamin A 835 micrograms Vitamin C 5.9 milligrams Vitamin E 0.66 milligrams Potassium 320 milligrams Sodium 69 milligrams Calcium 33 milligrams Phosphorus 35 milligrams Magnesium 12 milligrams
Besides these nutrients, carrots also contain several other important nutrients, such as B complex vitamins and minerals, such as iron, zinc and manganese. Carrots have various antioxidants that protect the body against harmful free radicals. Antioxidants may help decrease the risk of high blood pressure, heart disease and various cancers. Carrots are high in fiber, so they help regulate bowel movements and prevent constipation. They also help keep weight in check since they are a low-calorie food loaded with fiber. Carrots are an excellent source of vitamin A, which is essential for eye health and good vision.
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