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Super Foods that Heal - CARROTS PDF Print E-mail
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Written by Toma Grubb   
Thursday, 23 November 2006
CARROTS
 
Super Foods that Heal - CARROTSCarrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision.

Carotenoids and Heart Disease

High-carotenoid diets are associated with a reduced risk of heart disease. In one study that examined the diets of 1,300 elderly persons in Massachusetts, those who had at least one serving of carrots and/or squash each day had a 60% reduction in their risk of heart attacks compared to those who ate less than one serving of these carotenoid-rich foods per day.

VISION
 
Beta-carotene helps to protect vision, especially night vision. After beta-carotene is converted to vitamin A in the liver, it travels to the retina where it is transformed into rhodopsin--a purple pigment that is necessary for night-vision. Plus, beta-carotene's powerful antioxidant actions help provide protection against macular degeneration and the development of senile cataracts. the leading cause of blindness in the elderly.

Carrots are by far one of the richest source of carotenoids

Just one cup provides 16,679 IUs of beta-carotene, more than 250% of the RDA, and 3,432 REs (retinol equivalents), or roughly 686.3% the RDA for vitamin A. High carotenoid intake has been linked with a 20% decrease in postmenopausal breast cancer and an up to 50% decrease in the incidence of cancers of the bladder, cervix, prostate, colon, larynx, and esophagus. Extensive human studies suggest that a diet including as little as one carrot per day could conceivably cut the rate of lung cancer in half. Scientists now think that carrots' protective effects are the result of a team effort among several substances abundant in carrots, including alpha-carotene--another, less publicized carotenoid. A recent National Cancer Institute study found lung cancer occurence was higher in men whose diets did not supply a healthy intake of alpha-carotene.
 
Carotenoids and Blood Sugar

Intake of foods such as carrots that are rich in carotenoids may be beneficial to blood sugar regulation. Research has suggested that physiological levels, as well as dietary intake, of carotenoids may be inversely associated with insulin resistance and high blood sugar levels.

Falcarinol in Carrots Protects against Colon Cancer

Although best known for their high content of beta-carotene, carrots also contain a phytonutrient called falcarinol that may be responsible for the recognized epidemiological association between frequently eating carrots and a reduced risk of cancers.

Protection against Emphysema
 
A common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency. A diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema. Vitamin A's protective effects may help explain why some smokers do not develop emphysema. The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it. Protect yourself by making sure the foods rich in vitamin A (carrot's beta-carotene is converted in the body into vitamin A) are a daily part of your healthy way of eating.

CARROTS

Nutrition Facts

 serving size:  servings: 11.0
  Calories per serving:

calories 52.48;Calories from fat 0.2

% daily value*
 Total Fat 0.2
   Saturated Fat 0.0
   Trans Fat 0.00 g
  Polyunsaturated Fat 0.15 g
   Monounsaturated fat 0.02 g
Cholesterol 0.00 mg
Sodium 88.32 mg
Potassium 409.60 mg
Total Carbohydrate 12.26 g
Net Carbohydrate 8.68 g
   Dietary fiber 3.58 g
   Sugars 5.81 g
Protien 1.19 g
Vitamin A 21518.08            Vitamin C 7.55 mg
Calcium 42.24 mg             Iron 0.38 mg
Actual values are used in this label instead of % of DRV
Total Protien 8.41% 
Total Carbohydrate 86.70% 
Total Fat 4.88% 
 

Serves 1.0    •   
52.48 Calories per serving.    •    PCF Ratio: 8-87-5
Protein  per serving: 1.19 g g    •    Carbohydrate per serving: 12.26 g g    •

   Fat per serving: 0.31 g g

Ingredients:
1 cup - CARROT, RAW, chopped

Recipe Directions:

Complete Nutrient Analysis:

 

Nutrient

 

  

Calories  52.48

Food Energy (kj) 219.58 kj

  

Protein (g) 1.19 g

Calories from Protein 4.42

 % Calories from Protein 8.41

Carbohydrates (g) 12.26 g

Calories from Carbohydrates  45.50

 % Calories from Carbohydrates 86.70

Est. Net Carbs (g) 8.68 g

Starch (g)* 1.83 g

 Sugars (g) 5.81 g

Glucose (g)* 0.76 g

Fructose (g)* 0.70 g

 Galactose (g)* 0.00 g

Sucrose (g)* 4.60 g

Lactose (g)* 0.00 g

 Maltose (g)* 0.00 g

Dietary Fiber (g) 3.58 g

   

    

Total Fat (g) 0.31 g

Calories from Fat 2.56

 % Calories from Fat 4.88

Saturated Fat (g) 0.05 g

 

  

Trans Fat (g) 0.00 g

Trans-Monoenoic Fat (g)0.00 g

 Trans-Polyenoic Fat (g) 0.00 g

Monounsaturated Fat (g) 0.02 g

Polyunsaturated Fat (g) 0.15 g

 Omega-3 (g) 0.00 g

Omega-6 (g) 0.15 g

 

  

Cholesterol (mg) 0.00 mg

Ash (g) 1.24 g

 Water (g) 113.01 g

Alcohol (g) 0.00 g

Calories From Alcohol 0.00

 % Calories from Alcohol 0.00

Vitamins

Vit-A IU                                          21518.08

Vit-B1 Thiamine (mg)            0.08 mg

Vit-B2 Riboflavin (mg)                 0.07 mg

Vit-B3 Niacin (mg)                  1.26 mg

Vit-B5 Pantothenic Acid (mg)    0.35 mg

Vit-B6 Pyridoxine (mg)           0.18 mg

Total Folate (mcg)                        24.32 mcg

Folate, Food (mcg)                  24.32 mcg

Folic Acid (mcg)                            0.00 mcg

Folate, DFE (mcg_DFE)          24.32 mcg_DFE

Vit-B12 Cyanocobalami (mcg)      0.00 mcg

Vit-H (mcg) Biotin*                  0.00 mcg

Vit-C (mg)                                         7.55 mg

Vit-D (IU)*                                 0.00 IU

Tocopherol, Alpha (mg)                0.85 mg

Tocopherol, Beta (mg)*           0.01 mg

Tocopherol, Gamma (mg)*            0.00 mg

Tocopherol, Delta (mg)*          0.00 mg

Vit-E (IU)*                                        0.00 IU

Vit-K (mcg)                                  16.90 mcg

Minerals

Calcium (mg)          42.24 mg

Magnesium (mg) 15.36 mg

 Phosphorus (mg) 44.80 mg

Potassium (mg)     409.60 mg

Sodium (mg)         88.32 mg

 Chloride (mg)*      0.00 mg

Chromium (mcg)* 0.00 mcg

Copper (mg)         0.06 mg

 Fluroide (mg)*       0.00 mg

Iodine (mcg)*        0.00 mcg

Iron (mg)                0.38 mg

 Manganese (mg)   0.18 mg

Molybdenum (mcg)* 0.00 mcg

Selenium (mcg)     0.13 mcg

 Zinc (mg)                 0.31 mg

Carotenoids, Flavonoids, Phytonutrients

Theobromine (mg) 0.00 mg

Phytosterols (mg)* 0.00 mg

 Stigmasterol (mg)* 0.00 mg

Campesterol (mg)* 0.00 mg

Beta-sitosterol (mg)* 0.00 mg

 Vit-A (mcg_RAE) 1076.48 mcg_RAE

Retinol (mcg) 0.00 mcg

Carotene, beta (mcg) 10604.80 mcg

 Carotene, alpha (mcg) 4450.56 mcg

Cryptoxanthin, beta (mcg) 160.00 mcg

Lycopene (mcg) 1.28 mcg

 Lutein+zeaxanthin (mcg)  327.68 mcg

Amino Acids

Histidine (g)*0.02 g

Isoleucine (g)*0.06 g

 Leucine (g)*0.06 g

Lysine (g)*0.06 g

Methionine (g)*0.01 g

 Phenylalanine (g)*0.05 g

Threonine (g)*0.05 g

Tryptophan (g)*0.02 g

 Valine (g)*0.06 g

Alanine (g)*0.08 g

Arginine (g)*0.06 g

 Aspartic acid (g)*0.19 g

Cystine (g)*0.01 g

Glutamic acid (g)*0.29 g

 Glycine (g)*0.04 g

Hydroxyproline (g)*0.00 g

Proline (g)*0.04 g

 Serine (g)*0.05 g

Tyrosine (g)*0.03 g

 

  

Fatty Acids

Saturated Fatty Acids

FA 4:0 (g)0.00 g

FA 6:0 (g)0.00 g

 FA 8:0 (g)0.00 g

FA 10:0 (g)0.00 g

FA 12:0 (g)0.00 g

 FA 13:0 (g)*0.00 g

FA 14:0 (g)0.00 g

FA 15:0 (g)*0.00 g

 FA 16:0 (g)0.05 g

FA 17:0 (g)*0.00 g

FA 18:0 (g)0.00 g

 FA 20:0 (g)*0.00 g

FA 22:0 (g)*0.00 g

FA 24:0 (g)*0.00 g

  

     Monounsaturated Fatty

Acids

 The good fats

FA 14:1 (g)*0.00 g

FA 15:1 (g)*0.00 g

 FA 16:1 undifferentiated (g)0.00 g

FA 16:1 c (g)*0.00 g

FA 16:1 t (g)*0.00 g

 FA 17:1 (g)*0.00 g

FA 18:1 undifferentiated (g)0.02 g

FA 18:1 c (g)*0.00 g

 FA 18:1 t (g)*0.00 g

FA 20:1 (g)0.00 g

FA 22:1 undifferentiated (g)0.00 g

 FA 22:1 c (g)*0.00 g

FA 24:1 c (g)*0.00 g

 

  

       Polyunsaturated Fatty

Acids

 More good fats

FA 18:2 undifferentiated (g)0.15 g

FA 18:2 n-6 c,c (g)*0.00 g

 FA 18:2 i (g)*0.00 g

FA 18:2 t not further defined (g)*0.00 g

FA 18:2 CLAs (g)*0.00 g

 FA 18:3 undifferentiated (g)0.00 g

FA 18:3 n-3 c,c,c (g)*0.00 g

FA 18:3 n-6 c,c,c (g)*0.00 g

 FA 18:3 i (g)*0.00 g

FA 18:4 (g)0.00 g

FA 20:2 n-6 c,c (g)*0.00 g

 FA 20:3 undifferentiated (g)*0.00 g

FA 20:4 undifferentiated (g)0.00 g

FA 20:5 n-3 (g)0.00 g

 FA 22:5 n-3 (g)0.00 g

FA 22:6 n-3 (g)0.00 g

 

  

Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Food manufacturers usually do not report all food nutrient values.

These nutrient values generated from the USDA Nutrient research Database using NutriBase 7 Nutrition software

Copyright © 2007, by NutriCoach. All rights Reserved.
Last Updated ( Thursday, 15 February 2007 )
 
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