|
Carrots
Native to Afghanistan, carrots
are our most abundant source of beta carotene, a compound that can function
as an antioxidant and can also be converted by the body into vitamin A. The
more vivid the color of the carrot, the higher the levels of this important
carotenoid. One cup of cooked carrots has 70 calories, 4 g of fiber, and
about 18 mg of beta carotene. This provides more than 100 percent of the
recommended Dietary Allowance of vitamin A – a nutrient essential for
healthy hair, skin, eyes, bones, and mucous membranes. Vitamin A also helps
prevent infections.
A US government study found that
volunteers who ate about one cup of carrots a day had an average 11 percent
reduction in their blood cholesterol levels after only 3 weeks. Lowered
cholesterol levels, in turn, decrease the risk of heart disease. The
cholesterol-lowering effect is likely due to the high soluble-fiber content
of carrots, mostly in the form of pectin.
Seeing in the the Dark
Carrots will not prevent or
correct our most common vision problems, such as nearsightedness or
farsightedness. But a deficiency of vitamin A does cause night blindness, an
inability of the eyes to adjust to dim lighting or darkness. Vitamin A
combines with the protein opsin in the retina's rod cells to form rhodopsin,
switch is needed for night vision. Eating one carrot every few days provides
enough vitamin A to prevent or overcome night blindness, if this condition
is caused by vitamin A deficiency.
Cooked or Raw ?
Naturally sweet, carrots make an
ideal high-fiber, low-calorie snack food. Interestingly, cooking actually
increases carrots' nutritional value, because it breaks down the tough
cellular walls that encase the beta carotene. To properly absorb beta
carotene, the body needs a small amount of fat, because carotenoids are fat,
not water soluble. Adding a pat of butter or margarine to cooked carrots
ensures that the body will fully utilize this nutrient. Cooked and pureed
carrots are an ideal beginner food, as they are naturally sweet and high in
nutrients.
Carrots also contain other
carotenoids, including alpha carotene, as well as bioflavonoids. The
beneficial effects of carrots may not be reproduced by taking isolated
supplements. Indeed, a number of studies have shown that beta carotene
supplements may actually be harmful, particularly to smokers. This is not a
problem with an excessive intake of carrots, but it can result in the skin
taking on a yellow-orangish tinge. This harmless condition, called
carotenemia, disappears in a few weeks of reducing carrot intake. If the
yellow skin color persists, or if the white portions of the eyes are also
discolored, the problem may be jaundice, a symptom of a liver disorder. |
