Secrets of proper consumption of carrots so that they are better absorbed

Carrots are a product of the daily human diet. Both adults and children love her. But few people think about the composition of a crunchy vegetable, rich in vitamins and microelements. Thanks to its composition, carrots not only strengthen the immune system and replenish the lack of nutrients, but also fight some diseases. We will tell you how to eat carrots correctly to get maximum benefits for the body.

Useful properties of carrots

This familiar vegetable has enormous benefits for human health. Eating carrots helps:

• improving the functioning of the respiratory organs;
• treatment of eye diseases, such as conjunctivitis and blepharitis;
• strengthening gums and teeth;
• reducing the risk of cancer;
• skin health;
• treatment of vitamin deficiency;
• elimination of kidney diseases;
• strengthening the walls of blood vessels and heart muscle;
• improving brain function;
• increasing concentration and improving memory;
• strengthening bones;
• increasing resistance to colds and infections;
• improving blood composition;
• slowing down aging;
• and also has an antioxidant, diuretic and choleretic effect and reduces the number of bacteria in the oral cavity immediately after consumption.

What vitamins and microelements does it contain?

First of all, carrots are known for their high content of carotenoids. (beta-carotene and lycopene).These substances help resist diabetes, atherosclerosis, and cancer.

In addition, the root vegetable contains:

• 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 orange color of the vegetable comes from lycopene.. This substance has a powerful antioxidant effect.

Vitamin composition of carrots:

• B vitamins – help 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. Do not throw away the tops - it is better to dry them and use them as a healthy addition to dishes.

Calories in 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 best absorbed?

The quantity and quality of digestible 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.

Let's look at how carrots are better digested.

Boiled

Digestibility boiled vegetable much higher than raw. However, the amount of vitamins (especially vitamin C) does decrease - the root vegetable 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 boiled vegetables – high content of antioxidants, which is extremely useful for some diseases.For example, heat-treated root vegetables have a pronounced laxative effect, and therefore are effective for constipation.

Raw

Raw vegetables are an integral part of the human diet.. Exactly raw carrots it is richest in vitamins and minerals, which are destroyed during heat treatment.

The downside to raw carrots is that It contains coarse fiber, which takes a long time to digest and can cause 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

Carrot juice has a milder effect on the digestive system due to the absence of coarse fiber. In this form, carotene is perfectly absorbed. However, there is a prerequisite - strictly follow the quantity recommendations drinking juice per day.

What foods are carrots best digested 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, let’s find out What is the best way to eat carrots for absorption?:

1. Sour cream or mayonnaise.
2. Butter or vegetable oil.
3. Cheese.
4. Nuts.

That is, In order for vitamin A and other beneficial elements to be absorbed, it is recommended to combine carrots with fatty additives and foods.

Besides, When boiled, the root vegetable is recommended to be eaten along with meat. This promotes iron absorption.

Standards of use

Optimal consumption rate of boiled carrots – up to 300-350 g per day.

To prevent the 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 may 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 norm has been reduced - 100-150 g per day.

What happens if you eat it every day?

You can eat carrots every day. But it is important not to exceed the recommended amount. An excess of vegetables can lead to 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, this side effect does not pose a serious danger to the body and in most cases goes away on its own without consequences.

Lack of carrot consumption also has a negative effect on the body. Provitamin A deficiency weakens the immune system and reduces visual acuity. In addition, the gastrointestinal tract, heart and blood vessels suffer from a lack of substances that the root vegetable is rich in.

Contraindications

Despite their usefulness and richness in vitamins, carrot consumption should be limited or excluded from the diet:

• for allergies;
• kidney stones;
• chronic liver diseases;
• exacerbation of diseases of the digestive system.

There is a belief that carrot juice It is 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 for constipation, grated vegetables can be consumed on an empty stomach until the problem is eliminated.

Conclusion

Carrots are a source of vitamins and beneficial microelements. If you are still in doubt as to whether it is healthier to eat carrots raw or cooked, experts say: boiled.This product is better absorbed, and the amount of carotene in it is 14% higher. However, always remember the daily dose and contraindications for consuming root vegetables.