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.

Health Benefits of Ginger

Ginger is a widely used spice in culinary purposes and traditional medicines. The scientific name for ginger is Zingiber officinale.  It belongs to the family of Zingiberaceae that also includes turmeric, cardamom and galangal. The place of origin of ginger is Southeast Asian Islands. It is one of the important spices in the spice trade between Europe and Asia.

Ginger plant

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Ginger Plant
Ginger is a small flowering plant and the rhizome or rootstalks are used for various purposes such as food and medicines. The leaves consist of elongated narrow leaf blades and it is about one meter tall. It has clusters of white and pink flower buds that produces yellow flowers.

Chemical Constitution
The specific flavor and fragrance of ginger comes from the volatile oils that consists of zingerone, shogoals and gingerols. Ginger contains antioxidants in good amount and other phytochemicals. A 100 gram of ginger contains 80 kcal of energy, carbohydrates 17.7%, dietary fiber 2 g, protein 1.82 g. Vitamins and minerals mostly found in ginger are vitamin B6 0.16 mg, magnesium 43 mg, manganese 0.229 mg, potassium 415 mg, vitamin C 5 mg, iron 0.6 mg, phosphorus 34 mg etc.

Ginger stalk

Health Benefits of Ginger
1.  Gastrointestinal relief: The most common use of ginger is in its utilization for alleviating symptoms of nausea and vomiting. It is used to treat upset stomach and constipation. The antiemetic properties of ginger is attributed to the carminative effects which helps to break up and expel gases in the intestine. Ginger effectively accelerates gastric emptying and stimulated intestinal contractions. It also reduces symptoms of motion sickness. Ginger is suggested to inhibit serotonin receptors that produces its effects in the gastrointestinal tract or central nervous system. Ginger also alleviates symptoms of nausea and vomiting in pregnancy, chemotherapy and surgical procedures.

2. Antioxidant properties: Ginger root contains high level of total antioxidants. The active phenolic component in ginger 6-gingerol inhibit the formation of nitric oxide (NO) that causes DNA damage that contributes to disease process. Gingerol also suppress peroxynitrite mediated oxidative damage. nitric oxide, a highly reactive nitrogen molecule that forms a damaging free radical called peroxynitrite. Free radicals are toxic substances that are created as a byproduct of metabolism and oxidation.

3. Boosts immunity: Fresh ginger helps to protect the respiratory tract during cold and flu. It is used in the treatment of cough, cold, sore throat and bronchitis. Ginger can promote healthy sweating that assists detoxification of body, which is helpful during cold and flu. Dermicidin a protein that is produced by the sweat glands provides protection against invading microorganisms.

4. Anti-inflammatory effects: The anti-inflammatory action of ginger is mostly due to gingerols. Patients with rheumatoid arthritis and osteoarthritis get relief of their pain and improvement in mobility by consuming ginger in their diet. Ginger is found to suppress the inflammatory agents such as cytokines and chemokines in an inflammatory condition. The mediators of inflammation such as prostaglandin and interleukin-8 are also inhibited.

5. Protection against cancer: Gingerols the active component and phytochemical in the ginger prevents the growth of cancer cells in the colorectal and ovarian areas. It kills cancer cells by inducing apoptosis and autophagocytosis.

Nutritional Benefits of Orange

The orange is a fruit that is originated from East Asia and it belongs to the species Citrus X Sinensis. It is grown in most tropical and subtropical climatic zones of the world. The orange fruit has an orange color to its skin and it is sour in taste. It has an outer skin that can be peeled off to extract the fruit. This genus consists of other fruits such as the lemon, lime, grapefruit etc.

Orange Tree

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The Orange Tree
The orange tree is an evergreen tree with a height of 9-10 meters. Its leaves are oval in shape, 4-10 cm long, with have crenulate margins. Oranges grow in varied sizes and shapes from its spherical shape to an oblong shape. The different varieties of orange are Bali, Belladona, Charmute, Fukuhara, Jincheng etc. The ratio of sugar and acids in the orange give its taste. The aroma in orange is originated from the volatile compounds such as alcohols, ketones, aldehydes, esters etc.

Chemical Composition
Orange contains a good amount of vitamin C, the other nutrients are available in low quantities. The phytochemicals contained in orange are carotenoids, flavonoids, and volatile organic compounds. A 100 g of orange contains 47 kilo calories of energy, sugar 9.35 g, dietary fiber 2.4 g, vitamin C 53.2 mg, thiamine 0.087 mg, folate 30 mcg, pantothenic acid, 0.25 mg, vitamin B6 0.06 mg, calcium 40 mg, potassium 181 mg etc.

Oranges

Health Benefits of Orange

Orange contains large amount of vitamin C, which helps in cell integrity, protecting the cells from damages and wound healing. It helps in proper functioning of the immune mechanism and prevent infections. The antioxidant properties of vitamin C helps to destroy and neutralize free radicals and reduce inflammation. It reduces the severity in inflammatory conditions such as asthma, osteoarthritis and rheumatoid arthritis. It helps in prevention of cancer. It also helps to maintain good skin texture and smoothness.

The phytonutrients present in orange such as carotenoids and flavonoids are shown to have anti-inflammatory, anti-tumor and antioxidant properties.  Orange also contains carotenoids such as choline, zeaxanthin, beta-cryptoxanthin and lycopene. The choline helps in the transmission of nerve impulses and thus assists in learning, memory, muscle movement and sleep. Zeaxanthin is an antioxidant that helps to reduce inflammation in various organ systems of the body. The flavonoids are hesperidin, anthocyanins etc. which has antioxidant properties.

Thiamine or vitamin B1 present in the orange prevents thiamine deficiency state called beriberi and Wernicke encephalopathy. Thiamine is present along with other B complex vitamins.

Folate or vitamin B9 is related to cell growth and metabolism. It is needed for the creation of white and red blood cells in the bone marrow, produce RNA and DNA in the cells and conversion of carbohydrate into energy. It is extremely important during active growth periods such as pregnancy, infancy and adolescence.

The potassium content in the orange can decrease the cardiovascular load and reduce blood pressure and stroke risk. It also reduces cardiovascular diseases.

The calcium in the orange helps in building teeth, bones and improves muscle strength.

The fiber present in the orange helps to reduce the risk of overweight and constipation. Dietary absorption of fiber is less compared to other carbohydrates. It helps in digestion and absorption of other nutrients. It can also reduce cholesterol content in the blood.

The citric acid present in the orange prevents kidney stone formation. The ascorbic acid and citric acid helps in absorption of iron from the diet thus preventing anemia.

Adverse Effects
Adverse effects of over-consumption can lead to heartburn, vomiting, gastric upset, weight gain etc.