Carrots are a root that is an excellent source of carotenoids, potassium, fiber and antioxidants, which offer various health benefits. In addition to promoting visual health, they also help prevent premature aging, improve the immune system and prevent certain types of cancer.
This vegetable can be eaten raw, cooked or juiced and is found in different colors: yellow, orange, purple, red and white. The main difference between them lies in its composition: orange is the most common and is rich in alpha and beta-carotene, responsible for the production of vitamin A, while yellows have a higher concentration of lutein, violets are rich in a powerful antioxidant, lycopene and reds are rich in anthocyanins.
Health benefits of carrots include
Carrots are rich in soluble and insoluble fibers, such as pectin, cellulose, lignin and hemicelulose, which help fight constipation by increasing stool volume, as well as reducing intestinal transit and helping stimulate the growth of good bacteria in the gut.
Being rich in antioxidants, such as vitamin A and polyphenols, it prevents cell damage caused by free radicals, not only preventing premature aging, but also reducing the risk of lung, breast and stomach cancer. In addition, it contains a substance called falcarinol, which can also reduce the risk of colon cancer.
Consumption of carrots during the summer can help keep tanning longer, as beta-carotees and lutein stimulate skin pigmentation and promote natural tanning. In addition, beta-carotene may have a protective effect against UV rays, but its effect depends on the amount ingested before sun exposure. Ingestion of 100 g of curry juice contains 9.2 mg of beta-carotene and cooked carrot approximately 5.4 mg.
The daily inclusion of carrots in the diet helps increase satiety, as an average raw carrot contains about 3.2 grams of fiber, plus it contains few calories and can be included in raw, cooked salads, but consumption alone does not promote weight.should be done on a low calorie, fat and sugar diet.
In addition, raw carrots have a low glycemic index (GI) and therefore control blood sugar, which promotes weight loss, as well as being an excellent choice for people with diabetes.is slightly higher and, therefore, consumption should not be as frequent.
A cenoura é rica em beta-carotenos, que são substâncias precursoras da vitamina A. No caso das cenouras amarelas, que contém luteína, conseguem exercer uma ação protetora contra a degeneração macular e as cataratas.
A vitamina A presente nas cenouras podem melhorar a resposta anti-inflamatória do organismo devido ao seu efeito antioxidante. Além disso, estimula as células de defesa, ajudando a fortalecer o sistema imune. O consumo de cenouras também podem melhorar o mecanismo de defesa da mucosa oral, aumentar a integridade da mucosa intestinal e ajudar a manter a morfologia das células, sendo importante destacar que o trato gastrointestinal é uma peça chave do sistema imune.
Carrot beta-carotetee protects the body by preventing the development of cardiovascular disease by inhibiting the oxidation process of bad cholesterol, LDL, and altering its absorption at the intestinal level by its high fiber content.
The following table shows the nutritional composition of 100 g of raw and cooked carrots.
Carrots can be eaten raw in salads or fruit juices, or cooked, and can be added to cakes, soups and stews to make meat or fish. To achieve these benefits, it is important to eat at least 1 carrot a day.
It is important to mention that the absorption of beta-carotes is most effective when the carrot is cooked, so it can be alternated between raw and cooked.
Ingredients
Preparation mode
Preheat oven to 180oC. In a bowl, combine eggs, oil, sweetener or sugar and vanilla. Add almond and oatmeal and mix. Then add the shredded carrot, baking powder, cinnamon and crushed nuts and mix.
Put the mixture in the form of silicone and leave in the oven for about 30 minutes.
500 grams carrots, peeled and cut into large slices;
100 ml extra virgin olive oil;
1 teaspoon cumin;
115 grams feta cheese and fresh goat cheese;
Salt and pepper to try;
1 sprig of fresh coriander, chopped.
Preparation mode
Preheat the oven to 200 degrees C. Place the carrots on a plate with olive oil, top with foil and bake for 25 minutes. After this time, place the cumin over the carrots and leave in the oven for about 15 minutes or until the carrot is tender.
Then crush the carrot with a fork and mix it with olive oil until pureed. Season with salt and pepper to taste and add the chopped feta cheese and chopped coriander.
Ingredients
Preparation mode
Wash carrots, apples and beets thoroughly, cut into small pieces, mix and put in a blender to make the juice.