Health Benefits of Carrots & Carrot Nutrition Facts

The carrot is a colorful and crunchy vegetable that is a staple in many dishes. They are versatile and can be eaten raw or cooked. Carrots make a great snack and are a go-to item to make a salad feel complete.

They have been around for centuries in one form or another. The carrots of early days don’t look the same as the carrots we know and love today.

Let’s take a look at the history of carrots and how they have evolved over time, including the story behind baby carrots. Then, we’ll discuss some of the health benefits you may get from consuming them. Finally, you’ll learn the best ways to eat carrots to boost your health.

The History of Carrots

Carrots have a lengthy history, going back to at least the 10th century. They are thought to have originated from Persia and parts of Asia. The wild carrots of those days were purple and white, with the white variety sometimes mistaken for parsnips.

They are of the species Daucus carota. In some countries, the word carrot is the same for root. Carrots would be hardly recognizable today from their earlier wild versions. 

They were originally cultivated for their leaves and seeds for medicinal purposes. The taproot, which is the part we eat now, was usually small, thin, and divided by forks. Earlier carrots also did not have the taste they do now, instead tasting much more like a root.

There are two varieties of cultivated carrots today: Eastern/Asiatic carrots and Western/Carotene carrots. The Eastern variety is purple and yellow whereas the Western variety is either red, orange, or white. It would end up taking centuries to cultivate the long, thick, sweet carrots that we know today. 

At some point, a mutation occurred, turning the purple carrots into yellow carrots. Domestication over time caused a change in genetics, creating the orange carrots we love today. This didn’t occur until at least the 16th century, maybe as late as the 17th century.

In 2016, scientists were able to determine the carotenoid gene that produces the orange pigment in carrots. It’s this gene that gives the carrot the nutritious profile that it has today.

What’s up with Baby Carrots?

Baby carrots are in almost every grocery store and market, usually sold right alongside normal-sized carrots. Have you ever wondered where baby carrots come from and if they’re different from regular carrots?

In the 1980s, California farmer Mike Yurosek was tired of all the waste he was seeing in his produce. If carrots weren’t the right size and shape, they were tossed or used for animal feed. Frustrated by a lack of other options, Mike came up with a plan.

He took the “ugly” carrots, peeled them, and cut them down into smaller pieces. He sent them out for sale to test the waters and found that there was a market for these petite orange vegetables. 

The specific carrot variety used for this purpose are smaller and sweeter and lack the core you see in larger carrots. By the late 1980s, carrot consumption increased by over 30 percent. Today, these “baby cuts” make up at least half of the total sales for carrots.

You may have heard that baby carrots are bathed in a chlorine solution, and this is true. It’s done primarily to reduce the contamination of bacteria like E. coli. The chlorine in the solution is about the same or less than the levels approved by the EPA in tap water.

Baby carrots not only revitalized the carrot market, they also did wonders to reduce waste. Any waste is used to make juice and then from there, used in animal feed.

But just how nutritious are carrots? Let’s look at the nutritional profile.

Carrot Basic Nutrition Facts

Here are the nutrition facts for 100 grams of raw carrots, which is about the size of a medium carrot:

• Total Fat: 0.2 g
• Sodium: 69 g
• Total Carbohydrate: 9.6 g
• Dietary Fiber: 2.8 g
• Sugar: 4.7 g
• Vitamin K: 13.2 mcg
• Water: 88.29 g
• Vitamin B6: 0.138 mcg
• Protein: 0.9 g
• Vitamin A: 16,706.00 IU
  •     Vitamin A, RAE: 835.00 mcg
  •     Alpha Carotene: 3477.00 mcg
  •     Beta Carotene: 8285.00 mcg
  •     Lutein + zeaxanthin: 256.00 mcg
  •     Lycopene: 1.00 mcg

Carrots are mostly water and carbs, and low in fat and protein. They are a good source of several vitamins, including Vitamin A, B6, and K. 

Over time, carrots have come to be known as a nutritious food for many. Here are health benefits you may find from eating or juicing carrots regularly.

Health Benefits of Carrots

Given it’s nutrition profile, carrots are considered to have antioxidant properties. This is due to a few nutrients, including carotenoids, hydroxycinnamic acids, and anthocyanins. The highest concentration of anthocyanins are found in the purple and dark red carrot varieties.

Now let’s look at some of the ways carrots may benefit your health.

Eye Health

When discussing the health benefits of carrots, many go first to eye health. Do you remember being told as a child that eating carrots would improve your eyesight? 

While it turns out this is a myth, carrots are good for your eye health. This is because of the high levels of vitamin A, specifically beta carotene, in these yummy orange vegetables. 

But do you know the history behind what started the propaganda that carrots would improve your eyesight?

It all started back in World War II. The British were able to expertly take out enemy bombers, even under total darkness. Rather than admit to new radar technology, on-board Airborne Interception Radar (AI), they hatched a plan.

Not wanting the Germans to know what they were really doing, the British started spreading propaganda. Advertisements started popping up everywhere, stating that carrots could help you see during the blackouts.

When pantry staples like sugar were in short supply, the German Food Ministry turned to carrots. They advised people to use them to sweeten dishes and started offering recipes using carrots. The Ministry even urged citizens to grow carrots to help them become more self-sufficient.

Pretty soon, cartoon characters started popping up depicting carrots, and Bugs Bunny was also introduced. Read more here to learn more about the history of carrots and World War II.

While carrots won’t outright improve your eyesight, they will help your eye health. The high levels of beta-carotene protect the eye’s photoreceptors, responsible for vision.

The lutein plus zeaxanthin in carrots can also help fight age-related macular degeneration in otherwise healthy adults.

Weight Loss

Some of the best vegetables to improve nutrition and lose weight are carrots, cucumber, celery, and broccoli.

The high fiber content in carrots has been found to improve satiety and reduce overall caloric intake. Eating whole carrots can help you lose weight better than juicing carrots since the fiber is removed when juiced.

If you struggle with other health issues, like high cholesterol, eating carrots might help reduce your serum levels.

Cholesterol

When raw carrots were eaten three times a week, one study showed a significant reduction in serum cholesterol levels. Bile acids also reduced, and levels persisted, even when checked again three weeks later.

Another study shows a significant reduction in cholesterol and triglyceride levels in the liver. Eating carrots as part of your diet can not only improve cholesterol levels but reduce the risk of cardiovascular disease.

Cancer

Diets high in carotenoids have also been associated with reducing the risk of certain cancers.

Carrots have been studied for years in how they affect cancer. Having high concentrations of carotenoids, vitamin A, lutein, and retinol have shown a reduced risk of:

• Colon cancer in men and women
• Prostate cancer
• Breast cancer in women
• Lung cancer, even in smokers
• Leukemia progression
• Gastric cancer

Carrots are also proven to improve skin health, especially when out in the sun.

Skin Health

Carrots have high concentrations of vitamins A and C which are great for skin health.  

Carotenoids have long been linked to protecting the skin from harmful UV rays that can cause sunburn. Some sun protectant products include carrot seed extract, helping to boost UV protection. Eating carrots regularly may also provide some protection from the sun’s rays.

The antioxidant properties of carrots can also help improve the health of your skin. Some medications and creams used to resolve acne and skin conditions like psoriasis and eczema include retinol, a source of vitamin A.

The vitamins in carrots are good for your immune system and aid in growing healthy cells.

The Best Ways to Eat Carrots

To get the most out of the carotenoids in carrots, eat them cooked rather than raw. The cell walls are broken down in the cooking process, making it easier to digest them.

It’s best to saute, steam, or roast carrots for the full benefits. If you prefer them boiled, keep them whole to maintain as much of the nutrition as possible. Eating carrots with a bit of healthy fat or butter will ensure the carotenoids are absorbed.

If you can get carrots with the greens still attached, include them as part of your dish. They are not only edible, but they also have higher concentrations of vitamin C, protein, and potassium. The greens can be bitter, but sauteing them along with the carrot root will soften their bite.

Certain health issues are helped better by eating raw carrots, like trying to lower cholesterol levels. When raw, carrots have the same nutrition value, whether whole, shredded, or made into baby carrots.

Though carrots have health benefits, certain people may not be able to consume them.

Proceed with Caution

Carrots can cause allergic reactions in some people who have pollen allergies. If you are allergic to any of the following pollens, you may want to avoid eating carrots:

• Celery
• Mugwort
• Birch 

If you consume carrots and notice any tingling or itching of the mouth or throat, you could be having an allergic reaction. If you develop hives, swelling, or have trouble breathing, get medical attention immediately.

Too much vitamin A can also be a bad thing. Vitamin A toxicity can happen if you regularly consume over 25,00 IU per day. This usually happens from taking vitamins or using topical items that contain vitamin A.

You could experience skin dryness, headaches, or skin irritation with vitamin A toxicity. This could also present itself as an orange tint to the skin. 

While it’s unlikely to happen from consuming carrots, proceed with caution if you are using or taking other items containing vitamin A.

Final Thoughts

Carrots are a nutritious and delicious vegetable that packs a powerful crunch when eaten raw. They are best served sauteed or roasted with a bit of healthy fat to get the most benefits out of the carotenoids.

Whether you’re looking to lose weight or improve your eye or heart health, carrots are a great choice. The seeds and stems have a long history in ancient medicine, and the roots and stems are still enjoyed today.

Chances are you’re reading this because you are conscious of the nutrition in your diet. To be sure you’re getting all the vitamins and minerals necessary for high cognitive and physical performance, try Vintage Base™. It includes vitamin A, along with other important vitamins and minerals, plus probiotics, to keep you healthy and strong.

Do you include carrots as part of your diet? Did you know the history behind the myth that carrots will improve your night vision? Have a recipe to share that includes this tasty root vegetable? Let us know in the comments.