Healthy Foods List: Carrots

Carrots are not just a treat for your taste buds but also contain many important nutrients.

Available in a range of colours,  including purple, orange, yellow, red, and white, carrots make it easy to add a splash of colour to your plate. 

Are carrots good for your eyes?

Yes and no. A high carrot diet will not give a blind person 20/20 vision. What is true is that the vitamins found in carrots promote eye health. These include beta-carotene, which the body converts to vitamin A, an important eye health nutrient.  Vitamin A can prevent the formation of cataracts and macular degeneration, the world’s leading cause of blindness. If your vision problems aren’t related to vitamin A, your vision won’t change no matter how many carrots you eat.

Carrots also contain lutein, an antioxidant. Foods rich in lutein have been found to increase pigment density in the macula. The greater pigment density in the macula, the better protected your retina is and the lower your risk for macular degeneration.

Are carrots good for overall health?

Carrots contain mainly soluble fibre, which slows digestion and helps to stabilize blood sugar levels. It also contributes to improved cardiovascular health by moderating levels of LDL ("bad") cholesterol.

Vitamins and Minerals in Carrots

Typical nutrient intake per 100 grams of raw carrots:

  • Energy: Approximately 41-42 kilocalories (kcal)
  • Carbohydrates: Approximately 9-10 grams
  • Sugars: Approximately 4-5 grams
  • Protein: Approximately 0.9-1 gram
  • Fat: Approximately 0.2-0.3 grams
  • Fiber: Approximately 2.8-3 grams
  • Vitamin A: Approximately 683-726 micrograms (µg) (equivalent to Retinol Activity Equivalents, RAE)
  • Vitamin C: Approximately 5-6 milligrams (mg)
  • Vitamin K: Approximately 13-15 micrograms (µg)
  • Vitamin B6: Approximately 0.1-0.2 mg
  • Potassium: Approximately 320-333 mg
  • Manganese: Approximately 0.1-0.2 mg

Please note that these values can vary slightly depending on factors such as the carrot's size, freshness, and growing conditions. Always refer to specific packaging or local nutrition databases for precise values.

Nutritionist tips!

The nutrients in carrots are fat-soluble, and cooked carrots contain more beta-carotene than raw carrots, so carrots should ideally be cooked and prepared with olive oil or butter. They are great steamed, roasted, or made into soups. You can also serve them as carrot sticks, grate them and make carrot slaw. We will be adding recipes to our site in the near future.

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