The nutritional power of carrots

Carrot is a popular vegetable that is often used in salads, soups and many other dishes. Besides being delicious and versatile, carrots are also very nutritious, providing numerous health benefits.

1. Source of Vitamins

Carrots are an excellent source of vitamin A, an essential nutrient for vision, skin and the immune system. Vitamin A is important for maintaining good night vision, preventing night blindness and reducing the risk of age-related macular degeneration.

In addition, carrots are rich in antioxidants, such as vitamin C and beta-carotene. Antioxidants help protect the body's cells from damage caused by free radicals, which are unstable molecules that can cause damage to cells and contribute to ageing and the development of chronic diseases.

2. Source of Fibre

Carrots are also a good source of fibre, which helps promote good digestion and regulate the intestinal tract. Fibre helps maintain the regularity of the digestive system and can reduce the risk of constipation, irritable bowel syndrome and inflammatory bowel disease.

3. Source of Bioactives

Another nutritional advantage of carrots is that they contain bioactive compounds, such as luteolin and falcarinol, which have anti-inflammatory and anti-cancer properties. These compounds have been associated with reducing the risk of lung cancer, breast cancer and colon cancer.

4. Source of Minerals

Carrots are a good source of essential minerals such as potassium, phosphorus and calcium. Potassium is important for cardiovascular health and helps regulate blood pressure, while phosphorus is needed for the formation of healthy bones and teeth. Calcium is needed for bone and dental health and for proper muscle contraction.

Recipes

Carrot and Ginger Soup

Ingredients:

• 4 medium carrots
• 1 medium onion
• 1 tablespoon fresh grated ginger
• 2 tablespoons olive oil
• 4 cups vegetable stock
• Salt and pepper to taste

Preparation:

• Peel the carrots and cut into small cubes.
• Peel and chop the onion.
• Heat the olive oil in a pan and sauté the onion until soft.
• Add the carrots and grated ginger to the pan and saute for about 5 minutes.
• Add the vegetable stock and simmer for 20 minutes or until the carrots are soft.
• Use a hand blender or blender to whisk the soup until smooth.
• Season with salt and pepper to taste and serve.
  
  

Carrot, Apples and Walnut Salad

Ingredients:

• 3 medium carrots
• 1 green apple
• 1/2 cup chopped walnuts
• 1 tablespoon olive oil
• 1 tablespoon apple cider vinegar
• Salt and pepper to taste

Preparation:

• Peel the carrots and cut them into thin slices.
• Cut the apple into small cubes.
• Mix the carrots, apple and nuts in a bowl.
• In another bowl mix together the oil, vinegar, salt and pepper.
• Pour the dressing over the salad and mix well.
• Serve cold.
  
  

Conclusion

Carrot is a highly nutritious vegetable that offers many health benefits. It is rich in vitamins, antioxidants, fibre and bioactive compounds, making it an excellent food to include in a balanced and healthy diet. Adding carrots to your meals can help improve your overall health, prevent chronic disease and improve quality of life.

Ana Neto
(Pharmaceutical)

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