Myths about food: the benefits and harms of carrots, does it improve eyesight, how to choose a tasty one

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Everyone is used to the fact that carrots have a characteristic orange shade. Also, many have heard that if you eat it every day, your vision improves. And some believe that they will even begin to see better. Someone chooses a root vegetable by size, believing that the bigger it is, the better. We tell you what is wrong here, we deal with the main myths and statements about the benefits and harms of carrots. And now we find out which one is better to choose in the store or on the market, so that it is both useful and tasty.

Truth and myths about carrots

Carrots improve eyesight

Carrots are only orange

Not necessary at all. The color of the vegetable depends on the natural pigments, carotenoids and anthocyanins contained in it. Red, pink, yellow, and orange carrots contain more carotene, and purple or almost black varieties contain more anthocyanins. There is a white carrot that contains almost no pigments. There are also multi-colored varieties that allow you to grow fruits of different shades on the bed.

The best carrots are the biggest

No. Experts advise choosing medium-sized carrots – they potentially contain less nitrates.

Long carrots are less sweet

As a rule, yes – such varieties have less sugar. Also, long, thin carrots are usually less juicy.

Useful substances from carrots are better absorbed when oil or sour cream is added

Yes. Carotenoids are better absorbed together with fats when consuming foods rich in them. Chopping, pureeing and cooking vegetables in oil usually increases the bioavailability of these substances.

The harm of carrots

When using carrots and especially carrot juice in large quantities, carotenemia may occur – an increased content of carotenes (yellow-red pigments from the class of carotenoids) in the blood plasma. At the same time, yellowish-orange pigmentation of the skin and mucous membranes can occur (the skin color of the palms and feet is especially intense in this case) – carotenosis. Also, these conditions can occur in the event of a violation of the metabolism of carotenes in the body.

Nursing women should use carrots with caution. Studies show that this vegetable and juice can change the taste of milk.

In addition, carrots contain quite a lot of sugar. Sugar from boiled or baked root crops and especially from carrot juice, which lacks fiber, are absorbed much faster. The glycemic index (GI) of carrot juice is 86 on a scale on which the GI of bread is 100. Also, the glycemic index of cooked carrots is almost twice as high as that of fresh carrots. Accordingly, after eating such a heat-treated root vegetable, there is a rapid increase in the level of insulin in the blood, and then the feeling of hunger quickly reappears.

Food allergies to carrots are quite common. According to some data, it is noted in 25% of people who suffer from food allergies. The most common reactions are swelling of the larynx and bronchospasm, experts say. White carrots are considered the least allergenic.

Carrots can also accumulate nitrates. Root crops, especially early varieties, can accumulate up to 1000 mg/kg of nitrates. These substances are especially abundant in the top, closer to the leaves, and in the tail. Nitrates quickly turn into nitrites in shredded carrots. In salads, the processes are accelerated by sour cream, mayonnaise and dressings based on them. At the same time, the oil restrains the reaction.

The benefits of carrots

• calcium – 33 mg;
• iron – 0.3 mg;
• potassium – 320 mg;
• magnesium – 12 mg;
• phosphorus – 35 mg;
• sodium – 69 mg;
• zinc – 0.24 mg;
• copper – 0.04 mg;

< li>manganese – 0.14 mg;

• selenium – 0.1 μg;
• fluorides – 3.2 μg;
• vitamin C – 5.9 mg;
• vitamin A – 835 μg RAE;
• beta-carotene – 8280 μg;
• alpha-carotene – 3480 μg;
• thiamine – 0.07 mg;
• riboflavin – 0.06 mg;
• niacin – 0.98 mg;
• pantothenic acid – 0.27 mg;
• vitamin B6 – 0.14 mg;
• folate – 19 μg;
• vitamin E – 0.66 mg;
• vitamin K – 13.2 μg.

Yellow and orange varieties of carrots are rich in lutein and other xanthophyll pigments. These carotenoids protect the retina. Observational studies have shown that diets rich in lutein and zeaxanthin can help slow the progression of age-related macular degeneration. In addition, lutein has a beneficial effect on other tissues of the body, including the brain, where it is associated with improved cognitive functions.

As scientists note, phenols, carotenoids, polyacetylenes and ascorbic acid are present in carrots. , help reduce the risk of cancer and cardiovascular diseases thanks to their antioxidant, anti-inflammatory, anti-tumor properties.

Which carrot is better to choose

As we have already found out , it is better to choose a medium-sized root crop. Also, pay attention to the appearance of the carrot.

• The surface should be smooth, not deformed, without damage or cracks.
• A good juicy carrot will be firm – a sluggish one will taste hard and dry.
• The area between the top and the root should have a sufficiently saturated green shade. But it should not be very large – if this area exceeds 1 cm in size, then the carrot is not ripe. And a brown shade indicates too long storage or over-ripening.
• Dark spots or dots can be signs of the beginning of rotting, and green spots indicate that the carrots have not ripened or they have been stored in the sun for too long. The taste of such a vegetable is bitter.
• Carrots with appendages look funny, but their taste qualities are usually inferior to “normal” fruits. In addition, growths may indicate the presence of nitrates or a root disease.
• If the surface of the carrot is wet and seems to be covered with fat, then it is better not to buy such a root either – it is either spoiled or treated with chemicals.