We all know winter vegetables are good for health, and fresh winter vegetables taste excellent too. But many people do not know how much nutrition just one carrot a day can give the body in this season.
That carrots are good for the eyes is an old idea. Modern research says carrots may also help the heart, skin and immunity, and even play a role in preventing cancer, which is why nutritionists list them among vegetables that are safe to eat every day.
1. Most effective for eye protection
Carrots contain high levels of beta-carotene, which the body converts into vitamin A. Vitamin A protects eye cells, lowering the risk of night blindness and dry eye.
Harvard Medical School says regular intake of beta-carotene helps reduce age-related vision loss.
2. Keeps the heart healthy
Carrots contain potassium, which helps control blood pressure, and their fibre helps lower LDL, or "bad", cholesterol. Research published in the Journal of Nutrition found that eating carrots regularly can cut cholesterol by 5-10 per cent.
3. Keeps skin bright and healthy
Beta-carotene is a powerful antioxidant that protects the skin from harmful sun rays, pollution and free radicals. As a result, wrinkles are less visible, the complexion brightens and signs of ageing appear more slowly.
4. Boosts immunity
The vitamin C and beta-carotene in carrots increase the activity of immune cells. So during colds, coughs or seasonal infections, a carrot a day gives a good deal of protection.
5. Aids digestion
Carrots are high in fibre, which encourages good bacteria in the gut and helps prevent constipation. Eating carrots regularly improves the detoxification process and supports normal liver function.
6. May lower cancer risk
Some studies suggest that the antioxidants in carrots, especially beta-carotene and lutein, may slow the growth of cancer cells. The National Cancer Institute says colourful vegetables such as carrots protect the body's cells from oxidative damage, a major cause of cancer.
7. Helps with weight loss
Carrots are low in calories but keep you full for a long time, making them an ideal snack for anyone on a weight-loss diet.
How much is safe?
One medium carrot a day (about 60-70 g) is entirely safe and can meet 70-90 per cent of the daily vitamin A requirement.
Sources cited: Harvard Medical School, National Cancer Institute (United States), Journal of Nutrition.
Source: Jagonews24. First published in Bengali on The Agro News.
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