Health Benefits of Carrot

Carrot is a root vegetable, which is commonly used in daily cooking purposes. It is usually orange to red in color though the color varies from purple, red, orange, yellow and white. Carrots are used in a variety of dishes, salads, desserts, juices, shakes etc. The scientific name for carrot is Daucus carota.

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Origin of Carrot:
Carrot plant is native to Europe and South West Asia. The plant has its origin in Persia where it was cultivated for its leaves and seeds. Now more commonly the taproot of the plant is used as food, although the stem and the leaves are also consumed.

Carrot Crop:
The carrot plant is a biennial plant and the plant is cultivated by sowing seeds. After germination, the seedlings show the differentiation between the taproot and the stem. The first leaf appears at about 10-15 days after germination. The leaves are alternate and arranged spirally with the leaf  bases sheathing the stem. The bases of the leaves are pushed apart near the taproot as the plant grows. During the first year, the plant produces a large store of food material in the form of starch and sugar in its tap root. This store of food material provides the plant with energy to flower in the second year. The taproots are mostly long and conical, cylindrical and spherical varieties are also available.

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Structure of Carrot:
The length of the taproot ranges from 5 to 50 cm and the root diameter ranges from 1-10 cm.  The taproot consists of an outer cortex, the phloem that is pulpy in nature and an inner core which is the xylem that is slightly hard.

Nutritional Value of Carrot:
Raw carrots are composed of 88% water, 9% carbohydrate, 0.9% protein, 2.8% dietary fiber, 1% ash and 0.2% fat. The dietary fiber in carrot consists of cellulose and small amounts of hemicellulose, lignin and starch. The sugars present in carrot are sucrose, glucose and fructose.

Health Benefits of Carrot
Carrots are mostly composed of water and carbohydrates. The carbohydrates present in carrot are the starches and sugar. Carrots are also rich in vitamins, minerals, fibers and antioxidants. The pro-vitamin A beta-Carotene is an important antioxidant present in adequate quantities in the orange-colored carrot. The other antioxidants present in carrot are the lutein/zeaxanthin, which helps to remove free radicals that may cause cell damage when they accumulate in the body.

Prevents Vision Loss:
The pro-vitamin A beta-carotene that is present in carrot can prevent nyctalopia or night blindness, which is impairment of seeing in the dark or dim light. Dryness of the conjunctiva known as xerophthalmia happens due to the lack of vitamin A. Bitot’s spots are grayish-white plaques or areas of increased thickness in the eye is also caused due to vitamin A deficiency.  The beta-carotene is a fat soluble vitamin and its absorption is enhanced by fat in the diet. Carrots also contain antioxidants such as lutein/zeaxanthin that prevents age-related vision loss known as macular degeneration or degeneration of the retina.

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Prevents Cancer:
The increasing amounts of free radicals that are formed in the body can cause various types of cancers such as prostate cancer, lung cancer, leukaemia etc. Carotenoids, the antioxidant present in carrot helps to protect against different types of cancer by destroying the harmful free radicals that are present in the body. Lutein/zeaxanthin is another powerful antioxidant that also helps to fight against cancer.

Promotes Digestive Health:
Carrot contains good amount of dietary fiber such as cellulose, hemi-cellulose and lignin, which helps in bowel evacuation and prevents constipation.

Control Diabetes:
Carrot is a low calorie and high fiber diet. It has a low glycemic index. About 10% of carrot is composed of carbohydrate and  50% of it is sugar and 30% is dietary fiber. Consumption of carrot does not considerably increase the blood sugar levels.

Regulation of Blood Pressure:
The potassium content in the carrot helps to relax and dilate the blood vessels and thus reduces high blood pressure. High fiber content in the diet helps to reduce the levels of LDL cholesterol that is harmful for the arteries and thereby helps in the prevention of cardiovascular diseases. The antioxidants present in the carrot also helps in maintaining the heart health.

Immune Functions and Healing:
Carrot contains vitamin C which helps in the production of collagen, an important component in connective tissue. Collagen is essential for wound healing and maintaining the structure of the body. Vitamin C also helps the body to fight diseases and assist healing. Vitamin C is an antioxidant that destroys free radicals that are formed in the body.

Bone Health:
Carrots contain vitamin K and small amounts of calcium and phosphorus. The vitamin K, calcium and phosphorus are necessary for the overall bone health and prevents osteoporosis. Vitamin K is needed for the functional activity of osteocalcin, which is a protein that binds to the hydroxyapatite crystals of bone.

Culinary Uses of Carrot:
Carrots are also used as vegetable added to spicy rice and dal, such as fried rice and biriyani. Carrots are dehydrated, sliced and fried to make chips, flakes and fries. Grated carrots are also used to make carrot cakes and puddings. Carrot is used alone or mixed with other fruits for making sauces, pickles etc. Carrot along with other fruits are blended together to make juices or health drinks.

Health Concerns in Carrot Consumption:
Excessive and persistent intake of carrot or supplemental use of vitamin A can cause hypervitaminosis A or vitamin A toxicity. In this condition, the skin becomes yellow. It is characterized by symptoms such as anorexia, irritability, headache, drowsiness, vomiting, swelling, peeling of skin etc. For some people, carrots can cause an allergic reaction, which is similar to that of pollen allergy.

 

Health Benefits of Tomato

The tomato is a commonly used vegetable food item that is used in our dishes and cuisines. It is almost round in shape and it is a moderately-sized fruit, which ranges in size between 0.5 inches to 4 inches. Tomato is actually a fruit of the plant Solanum lycopersicum. It comes in various shades of color such as green, yellow, orange, red and purple. The origin of the tomato species is Central America and Western parts of South America. The indigenous Aztec people of Mexico cultivated tomato plant and used tomatoes for their cooking in ancient times, but it is now widely cultivated, distributed and used over all parts of the world.

Red Tomatoes
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Although tomatoes are used as vegetable, they are botanically classified as fruits. Tomatoes are stored best in room temperature away from direct sunlight. Typically the tomato plant grows from 1 to 3 meters in height. The tomato plant is a type of vine that needs support to crawl and grow in length. They have a series of branching stems with a terminal bud. Tomato plants have the compound leaves that are 10-25 cm length, pinnate with 5 to 9 leaflets. Each leaflet is up to 8 cm long with serrated margin and hairy.

Tomato Plant

Nutritional Value of Tomato
The tomato constitutes 95% water, 4% carbohydrates and less than 1% fat and protein. An average 100 g tomato contains 18 Kcal of energy, carbohydrates 3.9 g, sugars 2.6 g, dietary fiber 1.2 g, protein 0.9 g, fat 0.2 g, vitamin C 14 mg, vitamin K 7.9 mcg, vitamin B6 0.08 mg, vitamin A 42 mcg, beta carotene  449 mcg, lutein zeaxanthin 123 mcg, niacin (B3)  0.594 mg, vitamin E 0.54 mg, ​thiamine (B1)  0.037 etc. Minerals include potassium 237 mg, manganese 0.114 mg, phosphorus  24 mg, magnesium  11 mg etc.  Other constituents are water 94.5 g, lycopene 2573 mcg etc. The important phytonutrients in tomato include flavones, flavonones, flavonols, hydroxycinnamic acids, carotenoids, saponins, fatty acid derivatives etc. It contains a good amount of lycopene, which is an antioxidant present in tomato. Lycopene, vitamins, minerals and other organic compounds provides the tomato with its characteristic health benefits. The substance lycopene in tomato gives its characeteristic red color.​

Tomato Cultivation

Nutritional Benefits of Tomato
1. Prevents Cancer: Tomatoes contains vitamin C and other antioxidants such as lycopene. These substances destroys free radicals in our body. Free radicals are formed as a byproduct inside the body due to oxidative reactions and these are known to cause cancer. Lycopene in tomato is known to prevent prostate cancer. The fiber content in the tobacco is also known to reduce colorectal cancer. The beta carotene present in tomato also reduces the risk of colon cancer.​

2. Regulates Blood Pressure: The potassium content in tomato helps to prevent high blood pressure due to its vasodilator effects or widening of arteries. Increased potassium intake and reduction of sodium content in the diet helps to maintain normal blood pressure.​

3. Improve Heart Health: Tomato contains folate that helps to balance homocysteine levels which has an adverse effect on heart and increases the chance of heart attacks and stroke. Potassium that is present in tomato helps to protect the muscle destruction due to exertion. Lycopene also helps to lower LDL cholesterol.​

4. Control Diabetes: The high fiber content of tomato helps to reduce blood glucose levels. Beta carotene, lutein and zeaxanthin can help protect eyes in diabetic retinopathy.​

5. Maintain Healthy Eyes: Tomatoes contain small quantities of vitamin A that can help in the maintenance of healthy vision. Tomatoes contain carotenoids such as beta carotene, lutein and zeaxanthin that can help protect eyes against light induced damage, age-related macular degeneration, cataracts and diabetic retinopathy. Lutein and zeaxanthin also helps to reduce inflammatory process in uveitis.​

6. Improves Skin Health: The antioxidant effects of vitamin A, lycopene and other compounds helps prevent damaging effects of UV radiation from the sun. It improves skin tone and color.​


Toxicity and Allergies
The leaves, stem and unripe green tomato contain small quantity of toxic alkaloids such as tomatine and solanine. So tomato leaves and unripe fruit are not suitable for culinary purposes. Some people who are allergic to pollen may also be allergic to tomato. Pesticide residues may also be found on the fresh tomatoes due to sprayed pesticides during tomato cultivation. Adequate washing with water and immersing the tomatoes in water added with salt, vinegar, or baking powder will remove these toxic substances.