Carrot, the vegetable that takes care of your eyesight

The carrot is a vegetable that stands out, mainly, for its content in. A medium-sized carrot covers 89% of the daily vitamin A needs for men between 20 and 39 years of age and 112% for women of the same age, specifically in carotenoids with provitamin A activity, that is, once ingested they are transformed into vitamin A.

It also stands out for its content in Water, an appreciable amount of carbohydrates and a high content of fiber, both soluble and insoluble. Other vitamins present in more discrete amounts are vitamin C and vitamin B6. They also contain small amounts of minerals as potassium, iron, and iodine.

Vitamin A

Vitamin A is necessary for the good function of the retina and especially for night vision or in low light and for good condition of the skin and mucous membranes. In addition, it participates in the formation and maintenance of teeth, soft tissue and bone. Vitamin A is found in two ways in food:

• Retinol: it is the active form of vitamin A. It is present in food of animal origin like liver or whole milk.
• Carotenoids: are dark-colored pigments found in foods of vegetable origin and once ingested, the body is capable of transforming them into their active form of vitamin A. The most abundant carotene in carrots is beta carotene.

Soluble and insoluble fiber

The carrot has both La insoluble fiber adds bulk to the stool and helps food pass through the digestive tract faster. On the contrary, the Soluble fiber It is one that captures water, forming a voluminous gel-like substance that helps digestion, softens and helps eliminate stool.

Potassium

This mineral typical of vegetables is an essential mineral for the transmission and generation of the nervous impulse, it participates in the muscle contraction, as well as in the water balance, both inside and outside the cell. One of the consequences of the loss of electrolytes due to dehydration can be suffering from cramps, so a diet rich in vegetables, vegetables and fruits, legumes and nuts will help to obtain enough potassium for.

Benefits of eating carrot

Antioxidant action

The beta-carotene contained in carrots protects cells of the damage caused by, that contribute to the development of certain diseases and play a role in the aging processes.

Studies give beta-carotene a preventive role against diseases such as cancer, cardiovascular diseases, cataracts and senile macular degeneration, given its ability antioxidant and immune response modulatoria. The carrot contains 6,628 μg / 100 g of edible portion of b-carotene. It also contains less a-carotene, the serum levels of which have been inversely related to the presence of coronary artery disease and the formation of arterial plaque.

Eye care

The retinol is essential for adequate vision, participates in the formation of the rhodopsin, a fundamental pigment of the retina, which is the sensitive layer of the eye, thanks to which we can see images.

In carrots, there is also another type of carotenoid called lutein which helps prevent light-induced oxidative damage and therefore protects against age-related deterioration of the eye such as cataracts and senile macular degeneration. The carrot contains 288 μg / 100 g of edible portion of lutein.

What you should know:

• Being a vegetable, it does not contain vitamin A, but a vitamin A precursor called carotenoid that, once in the body, is capable of being transformed into vitamin A.
• Vitamin A is necessary for the proper functioning of the retina and especially for night vision or in low light and for the good condition of the skin and mucous membranes. In addition, it participates in the formation and maintenance of teeth, soft tissue and bone
• Studies give beta-carotene a preventive role against diseases such as cancer, cardiovascular diseases, cataracts and senile macular degeneration, given its antioxidant and immune response modulating capacity.

Monica Carreira

Diploma in Human Nutrition and Dietetics Master in Pediatric Nutrition and Sports Nutrition