Nutritional value and health benefits of carrot

Introduction

Carrot (Daucus carota) is a root vegetable that is naturally sugary, delicious and crunching. Carrots are healthy nutritious root fruit and vegetable, which make up good diet to several consumers. It has a crisp texture when fresh. The most commonly eaten part of a carrot is the taproot, although the greens are sometimes eaten as well.

Carrots come with wholesome health benefiting compounds such as beta- oxidants, falcarinol, vitamin A, minerals, and anti- oxidants in ample amounts. Carrots plant is cultivated across the world for its prized taproot. It is a biennial crop and beans flowers during second year of life. However, in general, the whole plant is harvested much prematurely without wait for the bloom when its root reaches about an inch in diameter, tender and juicy.

According to Martino and Robert (2006), “view carrot as one of the most popular root vegetable, for people who are looking for just the right crunching snack or addition to salad”. It belongs to the umbelliferea family of plants since their leafy greens form an umbrella-like cluster at the top of the root. Carrots vary widely in color and shape depending on the cultivar types. Generally, oriental taproots are long, featuring flat upper end with tapering tail like, lower ends. They are winter season crops in many parts of Asia. Carrots found in European have more rounded ends with almost cylindrical body. They feature bright orange color in contrast to saffron colored Asia cultivars.

History of carrot

The wild ancestors of the carrot are likely to have come from Persia (region of which are now Iran and Afghanistan) which remain the center of different Daucus Carota, the wild carrots.

When they were first cultivated, carrots were grown for their aromatic leaves and seeds rather than their roots. Carrots seeds have been found in Switzerland and Southern Germany dating to 2000-3000 BC. The first mention of the root in classical sources is during the 1^st century. The plant appears to have been introduced into Europe via Span by the moons in the 8th and in the 10^th century. In such location in west Asia, India and Europe, the roots were purple.

The modern carrots originated in Afghanistan at about the 12^th century when Arab Andalusion agriculturist, Ibn al-Alowam, describes both red and yellow carrots. The Jewish Scholar Simeon Seth also mention root of these colors in the 11^th century. Cultivated carrots appeared in China in the 14^th century and in Japan in the 18^th century. Orange colored carrots appeared in the Netherland, where the flag include orange in the 17^th century. (Krech-Carolyn, 2004)

Chemical analysis of carrot

According to Baranska-lars (2005), Beta-carotene present in carrot is responsible for the orange color of carrots. polyacetylenes are found in vegetable like carrot where they show cytotoxic activities. Falcarinoland Falcarindiol (cis-heptadeca-1-9-diene-4, 6-diyne-3, 8-diol) are such compounds. This latter compound shows antifungal activity towards mycocentrospora acerine and Cladosporiod acerine and Cladosporiodedes.

Falcarindiol is the main compound responsible for bitterness in carrots. Other compound such as pyrrolidine (present in the leaves). 6-hydroxymellen,6-methoxymellein,eugenin,2,4,5-trimethoxybenzaldehyde (gazarin) or (2)-3-acetoxy-heptadeca-1,9-diene 4, 6-din-8-01 (falcarindol 3-acetate) can also be found in carrot.

Nutritive value of carrot per 100g (3-5 oz)

Energy 173 kj (41 kca)

Carbohydrates 9.6 g

Sugars 4.7 g

Dietary fibers 2.8 g

Fat 0.24 g

Protein 0.93 g

Vitamins

Vitamin A equiv (1048%)

Beta-carotene 835 ug

Lutein zeaxanthin (77%)

Tshiamin (B₁) (6%) 0.066 mg

Riboflavin (B₂) (5%) 0.58 mg

Niacin (B₃) (7%) 0.983 mg

Pantothenic acid (B₅) (5%) 0.273 mg

Vitamin B₆ (11%) 0.138 mg

Foliate acid (B₉) (5%) 19 ug

Vitamin C (7%) 5.9 mg

Vitamin F (4%) 0.66 mg

Trace metals

Calcium (3%) 33 mg

Iron (2%) 0.3 mg

Magnesium (3%) 12 mg

Manganese (7%) 0.143 mg

Phosphorus (5%) 35 mg

Potassium (7%) 320 mg

Sodium (5%) 69 mg

Zinc (3%) 0.24 mg

Other constituents

Fluoride 3.2 ug

Cultivation of carrots

Carrots are grown from seeds and take around four months to mature. They grow best in full sum but tolerate some shade. The optimum growth temperature is between 16 and 21^oC (61^oF and 70^oF). The ideal soil is deep, lose and well-drained, sandy or loamy soil with a P^H of 6.3 to 6.8. Fertilizer should be applied according to soil type and the crop requires low level of nitrogen, moderate phosphate and high potash. Rich soil should be avoided, as these will cause the roots to become hairy and misshape. Irrigation should be applied when needed to keep the soil moist and the crop should be thinned as necessary and kept weed free. (Cunningham & Sally, 2000).

Cultivation problem of carrots

There are several diseases that can reduce the yield and market value of carrots. The most devastating carrot disease is Alternaria leaf blight, which has been known to eradicate entire crop. Cavity spot caused by the oornycetes pythium violae and pythium sulcatum results in irregularly shape, depressed lesions on the taproots.

Physical damage can also reduce the value of carrot. The two main forms of damage are splitting whereby a longitudinal crack develops during growth that can be a few centimeters to the entire length of the root, and breaking which occurs postharvest. These disorders can affect over 30% of commercial crops. Factors associated with high levels of splitting include wide plant spacing, early sowing, lengthy growth durations and genotype (Davis & Michael, 2004).

Classification of carrots

Nicolle-Rock, et al., (2014) classified carrots into two broad classes.

Eastern carrots
Western carrots

Eastern carrots where domesticated in central Asia, probably in modern day Iran and Afghanistan in the 10^th century or possibly earlier. Specimens of the eastern carrot that survive to the present day are commonly purple or yellow and often have branched roots. The purple color common in these carrot come from anthocyanin pigment.
The western carrot emerge in the Netherlands in the 17^th century, its orange color making it popular in those countries as an emblem of the house of orange and the struggle for Dutch independence. The orange color results from abundant carotenes in this carrot. Western carrots are commonly classified by their root and shape.

The four general types are

Chantenay carrots
Danvers carrot
Imperator carrots
Nantes carrots

(a)Chantinay carrots: These have very short roots. They have vigorous foliage and greater grit, being broad in the shoulder and tapering towards a blunt rounded tip. They have a pale –colored core and are mostly used for processing varieties include carson Hybrid and Red cored chantenay.

(b)Danvers carrot: these have strong foliage and the roots are longer than chantenay types and they have a conical shape with a well-defined shoulder tapering to a point. They are somewhat shorter than imperator cultivar but more tolerant of heavy soil conditions. Danvers cultivars are used both fresh and for processing. They were developed in 1871 in Danvers Massachusetts. Varieties include Danvers Half Long and Danvers 126.

(c)Imperator carrots: This carrot has vigorous foliage. Is of high sugar content and has long slender roots tapering to a pointed tip. Imperator carrots are the most widely cultivated by commercial growers. Varieties include Imperator 58 and Sugarsnax Hybrid.

(d)Nantes carrots: These have foliage and are cylindrical being shorter with a blunter tip than Imperator types but still able to attain high yields in a range of conditions the skin is easily damage and the core is deeply-pigmented. They are brittle high in sugar and store less well than other types. Varieties include Welson Hybrid, Scarlet Nantes and Sweetness Hybrid.

Storage of carrots

Carrots are hardly vegetables that will keep longer than many others if stored properly. The trick to preserving the freshness of carrots roots is to minimize the amount of moisture they lost. To do this, make sure to store them 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. Research has shown that the especially valuable (all-E) – beta- carotene Isomer is retained in carrots when stored properly.

Carrots should be stored away from apples, peas, potato and other fruits and vegetable that produced ethylene gas since it will cause them to become bitter. Carrots purchased with attached green tops, the tops should be cut off before storing in refrigerator because they will cause the carrots to wilt prematurely as the pull moisture from the roots.

Carrots can also be stored for several months in the refrigerator or over winter in a moist, cool place. For long term storage, unwashed carrots can be placed in a bucket between layers of sand a 50/50 mix of sand and wood shavings or in soil. A temperature range of 32 to 40^oF (0 – 0.5^oC) is best (Abbott & Catherine, 2012)

Consumption and uses of carrots

Carrots can be eaten in varieties of ways.

Due to the fact that only three percent of B-carotene in carrots is released during digestion. It needs to be improved to 39% by pulping, cooking and adding cooking oil.
Alternatively they may be chopped and boiled, fried or steamed and cooked in soups and stews as well as baby and pets food. A well-known dish is carrots julienne.
Together with onion and celery, carrots are one of the primary vegetables used in a mire poix to make various broths.

These green are edible as a leaf vegetable but are only eaten by human. Some sources suggest that the greens contain toxic alkaloids. When used for this purpose, they are harvested young in high-density planting before significant root development and typically used stir fried or in salads. In India, carrots are used in a variety of ways, as salads or as vegetables added to spicy rice or dai dishes. A popular variation in north in India is the Gajor Ka Halwa carrot dessert, which has carrots grated and cooked in milk until the whole moisture is solid after which nuts and butter are added. Carrots salads are usually made with grated carrots with a seasoning of mustard seeds and green chilies popped in hot oil carrots can also be cut in thin strips and added to rice, can be blended with tamarind to make chutney.

Since the late 1980s, baby carrots or mini-carrots (carrots that have been peeled and cut into uniform cylinders) have been popular ready to eat as snack food available in many super markets. Carrots are also pa- feed and used as baby food, dehydrated to make chips, flakes, and powder and thinly sliced and deep fried-like potato chips. The sweetness of carrots allows the vegetable to be used in some fruit- like roles.

Rated carrots are used in cakes as well as carrot puddings. An English dish thought to have originated in the early 19^th century. Carrots can also be used alone or with fruits in jam and for preservatives. Carrot juice is also widely marked; especially as a health drink either stands alone or blended with fruits and other vegetables”. (Conde Nast, 2014)

Health benefit of carrots

Nicolle-Rock (2004) points out some health benefits when carrots are consume as shown below:

Improves vision: Western cultures understanding of carrots being good for the eyes is one of the few we got right. Carrots are rich in beta-carotene which is converted into vitamin A in the liver. Vitamin A is transported in the retina to rhodopsin a purple pigment necessary for right vision. Beta-carotene has also been shown to protect against macular degeneration and senile cataracts. A study found that people who eat the most beta-carotene had 40 percent lower risk of macular degeneration than those who consumed little.
Help to prevent cancers: Studies have shown that carrots reduce the risk of lung cancer, breast cancer and colon cancer. Researchers have just discovered falcarinol and falcarindiol which they feel cause the anti cancer properties. .
Slow down aging: The high level of beta- carotene acts as an antioxidant to cell damage done to the body through regular metabolism. It helps slow down the aging of cells.
Promote healthier skin: Vitamin A and antioxidant that protects the skin from sun damage. Deficiency of vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes and uneven skin tone.
Help prevent infections: Carrots are known by herbalists to prevent infection. They can be used on cuts- shredded raw or boiled and mashed.
Promote healthier skin (from the outside): Carrots are used as an inexpensive and very convenient facial mask. Just mix grated carrot with a bit of honey.
Prevent heart diseases: Studies have shown that diets high in carotenoids are associated with a lower risk of cardiovascular disease. In a research carried out to determine foods that are protective against cardiovascular disease, carrot were determine to be the single most risk –reducing food. Participants who had low carrot intake had the least amount of protection against cardiovascular disease. While participants who had high carrot intake had an even more greatly reduced risk of cardiovascular disease. Many different types of carrot antioxidants are most likely to work together and provide us with cardiovascular benefits that could not be obtain from any of these antioxidants alone if they were split apart and consumed individually in isolation from each other.
Cleans the body: Vitamin A presents in carrots assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fibers present in carrots helps clean out the colon and hasten waste movement.
Protect teeth and gums: It’s all in the crush, carrot clean your teeth and mouth. They scrape off plague and food particles just like tooth brushes or toothpaste. Carrots stimulate gum and trigger a lot of saliva, which being alkaline balance out the acid-forming, cavity- forming bacteria. The mineral fluoride in carrots prevents tooth damage.
Prevent stroke: In a study carried out in a Harvard University, it was discovered that people who ate more than size carrots a week are less likely to suffer a stroke than those who ate only one carrot a month or less.
Hinder leukemia growth: The juice form extracted from carrot was show to kill leukemia cell and inhabit their growth.
Reduces cholesterol: The regular consumption of carrots reduce cholesterol level because the soluble fibers in carrots bind with bile acids.
Prevent fungi disease: As a result of the present of falcarinol (a natural pesticide produced by the carrot) protect its root from fungi disease which lowers cancer risk by carrot-eating mice.

References

Cunningham, D. & Sally, J. (2000). Great Garden Companions- A companion- planting system for a Beautiful, chemical- frees Rodale: Vegetable Garden.

Conde Nast (2014). Nutrition facts for carrots, raw [include USDA commodity food A0991, per 100g, USDA Nutrient Database for standard Reference, version SR-21” Conde Nast 2014. Retrieved 10 December 2014.

Johnson, E.J. (2014). Role of lutien zeaxanthin in visual and cognitive function throughout life span. Journal Of Medical Science 34(3):34-37

Martino, K & Robert, S. (2006). Enjoyable Cooking. London: Author House.

Krech, S., McNell, J.R. & Merchant, C. (2004) Encyclopedia of World Environment History 0-2, index Routhedge.

Nicolle, C., Simon, G., Rock, E., et al. (2014). Genetic Variabillity Influence Carotenoid, Vitamin, Phenolic, and Meneral content in white, Yellow, Purple, Orange, and Dark-orange Carrot Cultivars. J. Amer. Soc. Hort. Sci., 129: 523-529.

Yeager, S. (2008). The Doctor Book of Food Remedies: The Latest Finding on the Power of Food to Treat and Prevent Health Problems- From Aging and Diabetes to Ulcer and Yeast Infections. Rodale.