Health benefits of carrots: Superfoods for your heart, brain, gut and eyesight

Most of us grew up being told, “Eat your carrots; they’re good for your eyes.” Turns out, the advice was actually true. Multiple study results vouch for the health benefits of carrots: These superfoods, rich in vitamin A, are essential for night vision, immunity, and even your heart and lungs.

Studies say that adding carrots to your daily diet, especially with a little fat, can help boost your health. According to the American Heart Association (AHA), getting vitamin A from foods like carrots is safer because the body adjusts how much it converts based on its needs. Plus, they also come in a variety of colours.

As per AHA, one raw carrot (about 60 gm) has 25 calories and provides around 72 percent of an adult woman’s, and 56 percent of a man’s, daily vitamin A needs. Additionally, carrots are no longer just orange. With roots in Central Asia and flavours that go back centuries, today’s carrots are colourful, nutrient-rich, and more powerful for your health; from your vision to your heart, and more.

Also read | Diet tips for children: Improve vision, boost immunity, support growth with carrots

6 health benefits of carrots:

• They help you see in the dark: Carrots are rich in beta-carotene, which your body turns into vitamin A. This vitamin is crucial for healthy eyesight, especially at night.

• The power of colours: Purple carrots have anthocyanins (good for your heart and brain), red ones have lycopene (linked to lower stroke risk), and yellow carrots have lutein, which helps with memory and vision.

• They’re great for your immune system: Vitamin A doesn’t just help your eyes. It also keeps your immune system strong and your lungs healthy — useful in a world full of germs and pollution.

• They’re easy on your waistline: One medium carrot has just 25 calories and gives over half your daily vitamin A needs. They’re filling, sweet, and low in calories — a smart snack for weight-watchers.

• Cooked or raw: Carrots are healthy whether you eat them raw, cooked, or even juiced. Cooking them slightly can make their nutrients easier to absorb — just don’t overdo it.

• Eat them with a little fat: Your body absorbs more nutrients from carrots when there’s some fat around. Pair it with salad dressing, a little cheese, or add them in a stew.