Carrots: Research & Recommendations #Carrots #Health #Food #Nutrition

Joseph Albrecht

Food Paper

            For this assignment, I chose to write about carrots because they are a very nutritious food that is also commonly available to the general public.  As someone in the health field, I’d like to promote increased awareness of how nutrient dense foods (carrots being one) can play a key role in warding off disease. 

            The earliest growth of carrots dates all the way back to 10^th century in Persia and Asia Minor.  These carrots were most likely unique from the ones we enjoy today, as they were originally considered to be purple or white with a thin root.  From this a mutant occurred, changing the pigmentation to yellow and eventually, orange.  The first time carrots were cultivated for storage is believed to be 1,100 years ago in the Afghanistan region.  Wild carrot became widespread before the crop was domesticated (1).  Today, carrots are mainly grown in cooler regions.  The U.S., Poland and China are major exporters of carrots, shipping this nutritious crop to many regions around the world (2)  In addition to being popular to eat on their own, carrots are also very popular in many varieties of soups and salads.  This helps to provide adequate access across the globe without sacrificing creativity.

            Some of the hype about carrots may attribute to their low calorie and fat content per serving.  A serving of 1 whole carrot (61g) contains just 25 calories and 0.2g of total fat, along with 42 mg sodium (1% DV), 1.7g dietary fiber (6% DV) and 0.6g protein.  One should be careful, especially if blood sugar is a concern, as nearly 85% of calories from carrots come from carbohydrate, with 5.8g (2%DV) of carbs and an additional 2.9g of sugars in each serving (3).  For those with blood sugar issues, carrots may be better in a salad, with other fibrous vegetables to neutralize the blood sugar spikes, instead of in a juice where the fiber is not as present (4). 

            It is for good reason that carrots are being attributed to good health.  A single serving has 204% of one’s daily value for vitamin A, which helps the eyes adjust to light changes and retain moisture.  One serving of carrots also has 8 mcg of vitamin K, which helps blood clot and 6% of the daily value for vitamin C, crucial for healthy immune system, teeth, skin and gums.  Carrots also have ample potassium, with 400 mg per serving (4,700 mg DV).  This essential nutrient helps regulate blood pressure and may reduce the risk of stroke and anxiety (5).  These properties help attribute carrots as one of the health food all-stars many people know today.

            Carrots have undergone many changes since their 10^th century origins in Persia and Asia Minor.  Over the years, they have been increasingly used for health as the nutrients responsible for their benefits were discovered and researched.  This versatile vegetable can be a healthy and flavorful addition to recipes all around the world. 

References

1.      History of Carrots- A Brief Summary and Timeline. http://www.carrotmuseum.co.uk/history.html

Updated August 9, 2015.

Accessed September 1, 2015

2.      Where Do Carrots Come From?  History of Carrots.

http://quatr.us/food/carrots.htm

Published 2012-2015.  Updated August 2015.

Accessed September 1, 2015

3.      Whole Carrots- Nutritional Facts.

http://www.livestrong.com/thedailyplate/nutrition-calories/food/generic/whole-carrots/

Published May 28, 2007.

Accessed September 1, 2015

4.      How Does Fiber Affect Blood Glucose Levels?

http://www.joslin.org/info/how_does_fiber_affect_blood_glucose_levels.html

Published 2015.

Accessed September 1, 2015

5.      What are the Benefits of Eating Carrots?

http://www.livestrong.com/article/492507-what-are-the-benefits-of-eating-carrots/

Published February 18, 2015.

            Accessed September 1, 2015