By Mr. Maondu
Carrot is a super root vegetable with a wide range of nutritional values that play a vital role in enhancing body's' health. [1]
When I decided to feature this article, I was curious to hear the opinions people hold about carrots. I realized that what prompts people to use carrots is because of its availability. Most people didn't know if carrots have anti-cancer and immune enhancing nutritional values. All the subjects I interrogated used to peel their carrots before cooking which can change the carrot in the sufuria from super-root vegetable to just mere vegetable because of the trivial act of peeling it.
Despite these subjects use of carrots governed by availability, the consumption of carrots and its products have been in the rise. People have become health conscious to promote their health and prevent most chronic diseases like cancer, osteoarthritis, high blood pressure, stroke, cataracts and others by being careful on what to include in their meals. [1]
HEALTH BENEFITS OF CARROT AS A ROOT VEGETABLE.
Carrots are super-nutritious.
Carrots nutritional values includes:-
- Carbohydrates.
- Proteins
- Crude fiber.
- Ascorbic acid.
- Sugars.
- Sodium.
- Potassium.
- Thiamine.
- Niacin.
- Riboflavin.
- Carotenoids.
- Polyphenols.
- Trace nutritional elements; Zinc, Magnesium, Iron, Calcium, Phosphorus. [1]
Carrots helps in prevention of cancer.
Free radicals has been implicated with the onset of chronic diseases like cancer. The air we breath, effect of sunlight on skin and metabolism of food substrates are some of the ways free radicals are generated in the body. Because of the reactive nature of free radicals, they cause cellular DNA damage which forms the grounds for cancerous cell transformation. [4]
In vitro studies to substantiate the antioxidant and anti-cancer effects of wild carrot oil extract found that carrot oil extract demonstrated anti-cancer effect on both colon and breast cancers and antioxidant property with a propensity to act as free radical scavenger [2].Beta carotene and vitamin C are free radical scavengers. They donate the missing electron to the free radical rendering it non-reactive halting the process of cell DNA damage. [1][3][4]
Carotene are also loaded with polyphenols found mostly on the surface and this quality may decrease in carrots when they are peeled. Polyphenols are antioxidants and have anti-tumor and anti-mutagenic effect. [1]
Carrots help in promoting eye health.
Carotenoids, Vitamin A, Vitamin C and Zinc play a vital role in enhancing eye health. Beta carotene, a carotenoid, helps in reducing risks of age-related macular degeneration and cataract formation. [1][4]
Carotene is a precursor of Vitamin A in plants.[1] It functions in formation of visual purple pigment in the eye for enhancing night vision. It also helps in building a healthy cornea and epithelium in the eye. [5]
Carrots promotes healthy skin and prevents early ageing.
As the skin ages there are noticeable changes on the skin which may include:-
- Skin wrinkles.
- Sagging of skin as outer layer thins out.
- Dry skin as the sebaceous gland is less active. [7]
Compromised skin strength and elasticity as a result of defective connective tissue. Skin prone to shearing between the layer and bleeding under the skin occur.
Free radicals have been implicated with damage of the protein and fats in the body cell. Evidence shows that damage to the cellular protein and fats forms the basis in which skin wrinkles form. [6] Beta Carotene, polyphenols and Vitamin C play a crucial role as antioxidants to neutralize the reactive free radicals and prevent protein and fat destruction imposed by the free radicals. [1]
Carrots contains ample source of Vitamin C which helps in formation of collagen fibers.[5] Collagen fiber is responsible for skin elasticity and tensile strength.[8]Carrots can cardiovascular health.
Cholesterol and heart diseases is an area of growing public concern in everyday life. LDL cholesterol or 'bad' cholesterol causes thickening and narrowing of blood vessels. [ ] Oxidation of LDL cholesterol in the blood has by free radicals confers onset of chronic inflammatory process in the body and artherosclerotic changes in the blood vessel. (formation of fat plaque). [6][9]
The body perceives the fat plaque as a foreign material along the wall of blood vessel and it mounts its own defense to wall it off. In that event the plaque may dislodge or rapture into the blood forming a clot. This sequelae is detrimental to the health status of an individual and may lead to heart attack or stroke. [10]
Carrots in their mothers nature do confer a cardio- protective merit by the virtue of being loaded with carotenoids, Vitamin C and phenolics which play an antioxidant role to neutralize free radicals and prevent oxidation of LDL cholesterol which is responsible for instigating the inflammatory process in heart diseases. [1][5][10]
Carrots and body immunity.
Carrots are well loaded with carotene; a provitam A compound. [1] Vitamin A function to boost the bodys' immune system.[5]
1. Chemical composition, functional properties and Processing of carrot- A review : Dept. of Food Science & Technology; Parma University. By Krishan Dutt Sharma, Swati Karki, Narayan Singh Thakur, Surekha Attri. Address: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3550877. Revised 14 Oct 2014.
2. The antioxidant and anticancer effects of wild carrot oil extract-PubMed- NCBI by Shebaby WN, El-Sibai M, Smith KB, Karam MC, Mroueh M, Daher CF. 2013 May; 27(5):737-44. Address: http://www.ncbi.nlm.nih.gov/pubmed/22815230.
3. Inflammation, free radicals, and antioxidants -PubMed. Conner EM, Grisham MB. 1996 April;12(4):274-7. Address: http://www.ncbi.nlm.nih.gov/pubmed/8862535.
4. Fighting Free Radicals: Do You Need Antioxidants? - Pharmacy Times. Charles H. Brown, MSPharm, RPh, CACP Published Online: January 14, 2013. Address: http://www.pharmacytimes.com/publications/issue/2013/january2013/fighting-free-radicals-do-you-need-antioxidants.
5. Introduction to nutrition - Ross and Wilson Anatomy and Physiology in Health and Illness. By Anne Waugh and Allison Grant. 10th edition, 2006. Page 274.
6. Free radical theory of ageing- Wikipedia, the free encyclopedia. Revised on: May 15, 2015 by Kulmanseidl. Address: http://en.m.wikipedia.org/wiki/free-radical_theory_of_ageing.
7. Ageing changes in skin- MedlinePlus Medical Encyclopedia. Updated: 9/15/2014. Address: http://www.nlm.nih.gov/medlineplus/ency/article/004014.htm.
8. The skin -Ross and Wilson Anatomy and Physiology in Health and Illness. By Anne Waugh and Allison Grant. 10th edition, 2006. Page 359.
9. Circulation: Inflammation as a Cardiovascular Risk Factor- American Heart Association by James T. Willerson, MD; Paul M. Ridker,MD, MPH. Address: http://m.circ.ahajournals.org/content/109/21_suppl_1/II-2.full.
10. Inflammation and heart diseases: American Heart Association. Address: http://www.heart.org/HEARTORG/Conditions/Inflammation-and-Heart-Disease_UCM_432150_Article.jsp#mainContent. Viewed on: 25/06/2015.
