What is a carrot, fruit or vegetable? What is it used for? How do its carotenes and vitamin A benefit our health? Or best of all, how did it become the star of both stews and carrot cake? Today, all about carrots.
Carrot is a vegetable that has inhabited the earth for thousands of years, born in a wild, whitish and pungent version and that became, once domesticated, a fundamental part of recipes around the world, from stews and Korean cuisine to cakes and creams. China is the world leader in its production and export and the entire world enjoys its benefits, among which the reduction of cholesterol and a wonderful summer tan thanks to its carotenes and vitamins stand out. Below, is everything about carrots and their virtues.
What is carrot
The carrot is a vegetable known for the culinary uses of its orange, pointed root. It is the perfect addition to stews, the ideal crudité for hummus and, if that were not enough, the star of one of the most beloved pastry inventions in history: carrot cake. And the fact is that the carrot is one of the vegetables with the highest carbohydrate content, which was a peculiarity that had to be taken advantage of, right?
The morsel that reaches our plate is a domesticated version of the wild carrot ( Daucus carota ). In addition, depending on the region of the world we are in, we can find subvarieties of yellow, white, black, and even purple. Each of them has unique properties, although, yes, they all share an enviable nutritional profile with a high content of carotenes, antioxidants, vitamin A and B vitamins.
The ideal time to sow carrots is between April and July, in temperate climates. Its optimal growth temperature is between 16 °C and 18 °C, although it can withstand minimum temperatures of 9 °C and maximum temperatures of 28 °C. Another important factor to take into account is the humidity that must be ensured in the form of irrigation and with soils with a high percentage of sand that retain more water. Its growth is biennial and the reason its root contains many carbohydrates is that these are the ones that feed the plant throughout the second year of growth.
On the peninsula, the main carrot crops are in Andalusia and Castile, and Leon, where they are sown before or after the summer season. Worldwide, more than 50% of production comes from China.
Origin and history of the carrot
The origin of the carrot dates back to Afghanistan thousands of years ago. The entire region from Kashmir to Afghanistan is considered the epicentre of the great diversity of carrots. A theory that is increasingly supported by molecular studies.
However, it was not always used as we do now. Seeds found in settlements more than 5,000 years old indicate that carrots were used for medicinal purposes and as a condiment. Of course, in ancient Rome they were also used as an aphrodisiac. Even so, when and how they became the orange, edible root we know today is not known for sure. Some theories suggest that they were selected in Europe from wild varieties, other hypotheses claim that the orange carrot appeared as a hybrid between two varieties in the cradle of the Mediterranean, and other authors argue that it was selected from the yellow variety. We also do not know exactly how they landed on the American continent and in whose hands.
What we do know is that the unprocessed wild carrot has a conical shape, a whitish root, a pungent taste and, according to diners who have tried it, it does not have a pleasant taste on the palate. Studies claim that this is the only wild version and that the appearance of any hint of colour, such as the famous purple and slightly orange inside, are signs of domestication.
Nutritional information of carrots
Carrots contain carbohydrates and are the vegetables with the highest carbohydrate content. This does not mean that they should be eliminated or replaced in our diet since their value is still within healthy limits and the large contribution of other nutrients such as minerals and vitamins makes them a very nutritious vegetable. This is their nutritional profile according to the Center for Research in Endocrinology and Clinical Nutrition for every 100 g of carrot:
- Energy: 34.6 kcal
- Water: 88.7 g
- Protein: 0.9 g
- Total fat: 0.2 g
- Carbohydrates: 7.3 g
- Dietary fiber: 2.9 g
What vitamins does carrot have?
- Folic Acid: 10 μg
- Vitamin C: 6 mg
- Vitamin A: 1346 μg
- Carotenes: 9523 μg
- Vitamin E: 0.5 mg
What minerals does carrot contain?
- Calcium : 41 mg
- Iron : 0.7 mg
- Iodine : 9 μg
- Magnesium : 13 mg
- Sodium : 77 mg
- Potassium : 255 mg
- Phosphorus : 37 mg
- Selenium : 1 μg
The glycemic index (GI) of raw carrots is 30 and cooked carrots 85. Raw carrots contain significant amounts of iron, representing up to 8% of the recommended daily intake for an average adult and 5% for adult women. As for the question of whether raw or cooked carrots are better, it is important to know that each has its own properties, but like any food, and especially vegetables, when cooked or preserved they lose a number of nutrients, specifically vitamins. For this reason, it is a good idea to make room for their raw version often in our dishes and salads.
Properties and benefits of carrots
You’ve heard that carrots are good for cholesterol and you know that they are good for your eyesight, although you don’t know exactly why. Below is a compilation of the benefits and properties of carrots so that you have no doubts:
Carrot and cholesterol
LDL are low-density lipoproteins responsible for transporting cholesterol to cells where it performs a series of biological functions. When their concentration is too high, it can cause cholesterol plaques and hardening of the arteries. Studies show that consuming carrots reduces LDL cholesterol levels in the blood, helping to take care of our cardiovascular health.
Carrot and sight
The key to the carrot’s properties as an ally for vision is found in its content, and promotion of synthesis, of vitamin A. This vitamin, also known as retinol, produces retinal pigments, which promote good vision and helps with visual accommodation, especially in dim light.
Carrot for gas and digestive system
Carrots can reduce flatulence, colic, intestinal infections, peptic ulcers, and hemorrhoids. In addition, it is an astringent vegetable, which is why it is recommended in cases of diarrhea, and even for liquid stools in children. A common remedy is to eat carrots with lemon before going to sleep to prevent bloating.
Natural tan and healthy skin
The high vitamin A content of carrots is crucial for healthy skin. This vitamin is directly involved in cell regeneration and repair. Together with the B vitamins capable of increasing the synthesis of melanin, responsible for our summer tan, carrots become the tastiest beauty resource.
Energy for your brain
Glucose is the only direct source of energy for the brain. Carbohydrates are a very important source of this simple sugar, which is why carrots, with their good supply of carbohydrates, keep our brain active.
Carrot to reduce anxiety and nerves
Each carrot contains approximately 4% of the recommended daily magnesium. This mineral, along with selenium, which provides almost 2%, are key to reducing anxiety and maintaining a good mood.
Anticancer and anti-inflammatory
The polyacetylenes present in carrots are related to anti-cancer and anti-inflammatory activity, and their action in the elimination of different cell lines has been reported. Depending on the variety, purple, black, etc., their content of these compounds is higher and may have a greater anti-inflammatory action, as is the case of the purple carrot.
Contraindications of carrots
The beta-carotene in carrots can lead to yellowing of the skin if consumed excessively, which is difficult to occur if we follow the framework of a balanced and balanced diet. Studies have shown that this contraindication is much more related to the use of carotene supplements than to the consumption of fresh carrots.
On the other hand, fructose is a type of simple sugar present in honey, jams, juices, and in fruits such as grapes and apples. In carrots, it represents between 1% and 2% of their composition. In recent decades, cases of fructose intolerance have increased due to excessive use of this sugar in ultra-processed products. For this reason, limited carrot consumption is recommended for people who are intolerant to this sugar.
Similarly, carrot consumption is not recommended for people with intestinal disorders such as SIBO (small intestinal bacterial overgrowth). It is also not the right vegetable for a ketogenic diet, which is characterized by being low in carbohydrates.
Varieties and types of carrots
The traditional classification of carrots divides this vegetable into the following types: round varieties of Paris, Amsterdam, Nantes, Chantenay, Flakee, Danvers and Imperator.
Parisian round carrot
This variety is early, reaching maturity in just two months when the average is two years. It is one of the ideal varieties for urban gardens and the result is a small, rounded carrot. Its pointed tip is striking.
Amsterdam carrot
This variety is also part of the early group, reaching harvest time in 3 or 4 months. Its optimum temperature is slightly higher than the standard, between 26 °C and 30 °C, and the root is of medium length.
Nantes carrot
Another variety of carrot that matures in just three months. It has an average length and an approximate weight of 70 to 160 g, and is considered one of the juiciest and sweetest varieties, widely used for juices and smoothies. These carrots are cylindrical, straight and smooth, with a rounded neck and are ideal for eating fresh.
Chantenay carrot
A carrot that matures in 3 to 4 months for its optimum ripening and with an average length of around 16 cm, slightly longer than the Paris carrot. It is said to come from the European wild lineage and is one of the varieties that can survive in denser soils.
Flakee Carrot
This type has large, long, conical roots and vigorous leaves. It is used both in the fresh market and for industry and is one of the oldest domesticated crops. They are also juicy and easy to store, making them one of the most widely used crops in world production.
Danvers Carrot
This variety has a wide neck and is shorter than average. Its most popular growing point is that of the young carrot, since when it matures the head can be too fibrous. It has the honour of having been one of the first orange varieties.
Imperator Carrot
It is a much more slender type than the previous one in the neck area and considerably longer. It only needs between one and two months to reach its optimum point and has an average size of up to 20 cm. It is one of the largest and smoothest carrot roots, and yes, orange.
How to eat carrots, uses in cooking and recipes
Carrots are no longer just a grated and preserved vegetable to add to a green salad. Now, whole, with skin and cooked in the oven, they are served covered in a thin layer of tahini as a main dish in the best signature restaurants.
Well cooked, it is a tender morsel perfect for surprising even the most curious diner. Among its lesser-known presentations are carrots dipped in honey or in crunchy snack-like pieces baked in curry.
Of course, no one can take away its place and virtues in carrot and ginger cream, just as it is difficult to find a vegetable that can serve as crudité with hummus or become an ingredient in the dish itself: carrot hummus . At home, on autumn Sundays it can always be added to stews with beef and at any time it is ready to give an extra flavour to vegetable burgers.
In summer, it helps us get a better tan while we enjoy it in a carrot, lemon, and ginger smoothie. And, as we all know, in cake or pie it can even brighten up our birthday.