Nine advantages of carrots: How they can help you lose weight, strengthen your immune system, and more. Carrots and other vegetables are high in nutrients that help keep your eyes and heart healthy. 

Carrots are a low-calorie, nutrient-dense food that should be included in a healthy diet, whether you snack on baby carrots or eat a carrot casserole for dinner.

To get you excited about this versatile vegetable, here are nine significant health benefits.

1. Improves vision Carrots contain a lot of beta carotene, a substance that your body converts into vitamin A. This substance helps your cornea, the outermost layer of your eye, stay healthy. According to Natalie Allen, RD, clinical assistant professor of Biomedical Sciences at Missouri State University, 1/2 cup serving of carrots contains 51% of your recommended daily intake of vitamin A, which can help reduce the risk of macular degeneration, vision loss, and night blindness.

2. Vitamin A is essential for immune system support, according to The Ohio State University Wexner Medical Center RD Emily Rice. 

This is because T-cells—white blood cells that support our immune system—are supported by vitamin A. Your body has a better chance of fighting infection if your immune system is stronger. 

3. Benefits for your skin According to a 2012 study, eating foods high in beta carotene can help protect your skin from UV damage. 

Eat carrots with a small amount of fat if you want to help your body convert more beta carotene into vitamin A. Since vitamin A is a fat-soluble vitamin, the body needs to dissolve it in fat to absorb it, this helps. 

4. Improves digestion Carrots are a high-fiber food; one cup of raw carrots contains 3.58 grams of fiber. According to Rice, fiber can aid in the overall health of your gut and help some people maintain healthy and regular bowel movements. 

Choose raw carrots over cooked ones if you want the most fiber. According to Rice, “when a food is cooked, the fiber walls get softer and may break down slightly, reducing some of the food’s fiber, although not significantly.”

5. Assists with weight reduction

High-fiber food varieties like carrots can be useful for weight reduction, assuming this is the sort of thing your PCP has suggested for you. 

“This sense of fullness may result in eating fewer calories during the day and potentially lead to weight loss over time,” says Rice. This is because the fiber in carrots adds volume, which fills your stomach without adding too many calories. 

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