Crunchy goodness

Carrots are good. Munch on them raw or cook them in milk, they are a rich source of nutrients and low in calories too.
Carrots have been used as a remedy for tuberculosis, bronchitis, pneumonia, water retention, arthritis, gout and gastrointestinal complaints like colic and ulcers. They have also been found to be useful in preventing macular degeneration (retinal disease leading to loss of vision), atherocsclerosis (hardening of arteries) and cardio-vascular disease.  They are high in soluble fibre and that makes them useful in cholesterol reduction.

Of late, several people have raised doubts about eating carrots while on a weight loss programme. The fears are unwarranted. The ability of the vegetable to raise blood sugar levels (glycemic index) is high (92) but it is low in calories and high on nutrition. Traditional wisdom considers carrots as a restorative and healing vegetable. First mentioned in the writings of Greeks 2,500 years ago, they were used by Hippocrates in his remedies. 

The best nutritional benefit of carrots is the beta-carotene (pro-vitamin A) they contain. Beta-carotene is a plant form of vitamin A and a powerful antioxidant. The body converts beta-carotene into vitamin A that is needed for healthy vision as well as maintenance of mucous membranes.  It has anti–carcinogenic properties and has been found to prevent numerous chronic diseases. It also helps to slow ageing and improve longevity. One of the ways in which beta-carotene may help is protect against damage caused by free radicals. Low levels of beta-carotene in the blood have been linked with poor vision, night blindness, infection and increased risk of certain cancers, particularly cancer of the lung.

In addition, carrots also contain useful amounts of vitamin B3, C and E. When eaten raw, they also provide potassium, calcium, iron and zinc but these are partly destroyed on cooking. The red variety contains 10-15 times more carotene than the yellow-orange variety.  Eating 50 gm of carrots can help meet the daily requirement of beta-carotene. Those who eat large amounts of carrots may develop carotenemia, a yellowish tinge on palms and skin.  This can be differentiated from jaundice as the whites of the eyes are not yellow.

Unlike most other vegetables, carrots are more nutritious when eaten cooked than raw. Because raw carrots have tough cellular walls, the body is able to convert less than 25 per cent of their beta-carotene into vitamin A. Cooking, however, breaks down the cell membranes. Some fat in the meal is needed to absorb beta-carotene optimally as it is a fat-soluble vitamin. Pureed carrots are good for babies with diarrhoea. Carrots, however, have been known to contain toxic chemicals and tests found unacceptably high levels of organo-phosphrous pesticides in some. Peeling carrots and slicing off their tops removes virtually all of these residues. It is best to choose organically grown ones. The valuable nutrients lie either in or just beneath the skin. So if the carrots are young, simply scrub them.