Secrets to Eating Carrots Properly for Better Absorption
Carrots are a product of the daily human diet. Both adults and children love her. But few people think about the composition of a crispy vegetable, rich in vitamins and minerals. Due to its composition, carrots not only strengthen the immune system and compensate for the lack of nutrients, but also fight some diseases. We will tell you how to eat carrots correctly in order to get the maximum benefit for the body.
The content of the article
Useful properties of carrots
Such a familiar vegetable has tremendous benefits for human health. Eating carrots contributes to:
- improving the functioning of the respiratory organs;
- treating eye diseases such as conjunctivitis and blepharitis;
- strengthening the gums and teeth;
- reducing the risk of cancerous tumors;
- health of the skin;
- the treatment of vitamin deficiency;
- elimination of renal diseases;
- strengthening the walls of blood vessels and heart muscle;
- improving brain function;
- increasing concentration of attention and improving memory;
- strengthening bones;
- increasing resistance to colds and infections;
- improving blood composition;
- slowing down aging;
- and also has antioxidant, diuretic and choleretic effects and reduces the number of bacteria in the oral cavity immediately after consumption.
What vitamins and minerals does it contain
Carrots are primarily known for their high carotenoid content. (beta-carotene and lycopene). These substances help to resist diabetes, atherosclerosis, and oncological diseases.
In addition, the root crop includes:
- magnesium (for proper heart function);
- calcium (for bones and teeth);
- phosphorus (for the brain);
- iron (to saturate blood cells with oxygen);
- potassium (to reduce the risk of osteoporosis).
The vegetable has an orange color thanks to lycopene.... This substance has powerful antioxidant effects.
Vitamin composition of carrots:
- B vitamins - help to lower blood sugar and fight anemia;
- vitamin C - strengthens the immune system;
- vitamin K - increases blood clotting.
Important! Carrot leaves are a source of valuable folic acid. Don't throw away the tops - it's better to dry them and use them as a useful addition to your meals.
Calorie content of raw carrots - 35 kcal per 100 g (1% of the daily value for adults). BZHU content per 100 g:
- proteins - 1 g;
- fats - 0.2 g;
- carbohydrates (sugars, fiber) - 4.5 g.
In what form is it better absorbed?
The amount and quality of digested substances depends on the type of carrot consumption.... Many people know that heat treatment reduces the amount of useful elements. However, there are diseases in which it is preferable to eat boiled carrots.
Consider how carrots are better absorbed.
Digestibility boiled vegetable much higher than raw... However, the amount of vitamins (especially vitamin C) really decreases - the root crop becomes less useful.
Advice! When cooking, it is recommended to cover the dish with a lid to reduce the loss of nutrients.
The main advantage of a boiled vegetable - the hanging content of antioxidants, which is extremely useful in some diseases. For example, a thermally processed root vegetable has a pronounced laxative effect, therefore it is effective for constipation.
Raw vegetable is an integral part of the human diet... Exactly raw carrots the richest in vitamins and minerals that are destroyed during heat treatment.
The downside of raw carrots is that the composition contains coarse fiber, which takes a long time to digest and can cause an exacerbation of diseases of the digestive system.
Important! If you like fresh carrots, choose small root vegetables. They taste sweeter and contain more nutrients.
Carrot juice has a milder effect on the digestive system due to the lack of coarse fiber. In this form, carotene is perfectly absorbed. However, there is a prerequisite - strictly follow the recommendations for quantity drinking juice per day.
What foods are carrots better absorbed with?
Beta-carotene, also known as provitamin A, which the root vegetable is rich in, is poorly absorbed in its pure form. To solve this problem and help the body get the necessary dose of vitamins, we will find out what is better to eat carrots for assimilation:
- Sour cream or mayonnaise.
- Butter or vegetable oil.
I.e, to assimilate vitamin A and other useful elements, it is recommended to combine carrots with fatty additives and foods.
Besides, boiled root vegetable is recommended to be eaten with meat... This promotes the absorption of iron.
Optimal consumption of boiled carrots - up to 300-350 g per day.
To prevent fiber in raw vegetables from harming the digestive organs, eat no more than 200-300 per day (about 3-4 small carrots).
Excessive consumption of carrot juice can cause increased load on the liver. It is not recommended to drink more than 250 ml per day.
For pregnant women and small children the rate is reduced - 100-150 g per day.
What will happen if you eat it every day
You can eat carrots every day... But it is important not to exceed the recommended rate. An excess of vegetables is fraught with an "overdose" of vitamin A. Because of this, the color of the skin may change - it will become yellowish or slightly orange. This problem is especially common in children. However, such a side effect does not pose a serious danger to the body and in most cases passes on its own without consequences.
Lack of carrot consumption also has a negative effect on the body.... Deficiency of provitamin A weakens the immune system and reduces visual acuity. In addition, the digestive tract, heart and blood vessels suffer from the lack of substances that the root crop is rich in.
Despite the usefulness and richness of vitamins, the consumption of carrots should be limited or excluded from the diet:
- with allergies;
- kidney stones;
- chronic liver disease;
- exacerbation of diseases of the digestive system.
There is a belief that carrot juice better to drink on an empty stomach. However, experts categorically do not recommend doing this. The juice contains substances that can cause severe irritation of the intestinal mucosa. The result will be diarrhea and unpleasant belching. But with constipation, the grated vegetable can be consumed on an empty stomach until the problem is eliminated.
Carrots are a source of vitamins and minerals. If you are still in doubt as to how healthier - raw or cooked - to eat carrots, experts say: boiled. Such a product is better absorbed, and the amount of carotene content in it is 14% higher. However, always remember about the daily dose and contraindications for the use of root crops.