About 'food nutrients chart'|Charting Tests, Getting Food Right
I have always been a big fan of carrots. I don't think I ever bought into the carrots-are-good-for-your-eyes argument (for the record -- that would be the beta-carotene which converts to vitamin A in the body which helps improve vision) but carrots are one of those things that never go out of style. When I was a kid, carrots were a lot cheaper than potato chips, and just as crunchy as popcorn, so it was no big deal to sneak a handful into the movies. According towww.health24.com,carrots can do a lot for you. The beta-carotene in carrots is an anti-oxident combating the free radicals that contribute to conditions like cancer, heart disease, and macular degeneration. Medical studies conducted in Texas and Chicago indicates that men with the high levels of beta-carotene and vitamin C had a 37% lower risk of cancer than the men with lower levels. Carrots also contain another anti-oxidant called alpha-carotene. So why the sudden interest in carrots? Carrots are one of those foods that are often overlooked on top-ten lists but are being re-discovered by nutritionists. The site www.whfoods.compoints out that cooking carrots actually increased their nutritional benefits. The fiber in carrots can trap the beta carotene, making it difficult for your body to extract. By cooking carrots slightly, you free the beta-carotene, from the fiber, which allows your body to absorb it better. Eating only a half-cup serving of carrots per day will give you more than the recommended dosage of beta-carotene. Many nutritionists recommend the best way to consume your daily dose is to add carrots to your favorite juice blends. This actually breaks apart the fibers allowing the beta-carotene direct access to absorption. For my money, juicing a carrot is not nearly as fun as munching on a carrot, but the important thing is to eat them. Carrots really are good for your eyes (you never saw Bugs Bunny wearing glasses did you?) but carrots are beneficial in a variety of other ways as well. The site www.homenaturalremedies.com breaks it all down for you - the finicky eater and informed consumer: Better 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. Carotenoids and Optimal Health: Carrots are by far one of the richest source of carotenoids. Just one cup provides 16,679 IUs of beta-carotene 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. 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 Promote Colon Health: 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. Falcarinol provides protection against colon cancer - that according to a study published in the Journal of Agricultural and Food Chemistry. The study showed that three groups of laboratory animals with precancerous colon lesions were fed a standard diet, one supplemented with freeze-dried carrots naturally containing falcarinol, or one supplemented with an extract of falcarinol. After 18 weeks, precancerous lesions in the animals given diets containing carrots or falcarinol were much smaller than those in the control animals, and far fewer of the lesions had grown in size or progressed to become tumors. Promotes Lung Health: If you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as carrots, part of your healthy way of eating may save your life, suggests research conducted at Kansas State University. Thanks to www.whfoods.com, the following carrot chart shows the nutrients for carrots. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents; the nutrient density rating; and the food's World's Healthiest Foods Rating. Carrots, raw1.00 cup122.00 grams52.46 calories Nutrient Amoun tDV(%) Nutrient Density World's Healthiest Foods Ratingvitamin A34317.40 IU686.3235.5excellentvitamin K16.10 mcg20.16.9very goodvitamin C11.35 mg18.96.5very gooddietary fiber3.66 g14.65.0very goodpotassium394.06 mg11.33.9very goodvitamin B6 (pyridoxine)0.18 mg9.03.1goodmanganese0.17 mg8.52.9goodmolybdenum6.10 mcg8.12.8goodvitamin B1 (thiamin)0.12 mg8.02.7goodvitamin B3 (niacin)1.13 mg5.61.9goodphosphorus53.68 mg5.41.8goodmagnesium18.30 mg4.61.6goodfolate17.08 mcg4.31.5goodWorld's HealthiestFoods RatingRuleexcellentDV>=75%ORDensity>=7.6ANDDV>=10%very goodDV>=50%ORDensity>=3.4ANDDV>=5% goodDV>=25%ORDensity>=1.5ANDDV>=2.5%And now a few words on longevity. Carrots are hardy vegetables that will keep longer than many others if stored properly. The trick to preserving the freshness of carrot roots is to minimize the amount of moisture they lose. According to www.whfoods.com, the trick is to store carrots in the coolest part of the refrigerator in a plastic bag or wrapped in a paper towel, which will reduce the amount of condensation that is able to form. They should be able to keep fresh for about two weeks. Carrots should also be stored away from apples, pears, potatoes and other fruits and vegetables that produce ethylene gas since it will cause them to become bitter. And don't forget -- If you purchase carrots with their green tops still attached, the tops should be cut off before storing in the refrigerator since they will cause the carrots to wilt prematurely as they pull moisture from the roots. Not only that, but the greet tops will suck the vitamins out of the carrot. And you don't want that to happen either. |
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