The chemical composition and calorie content of carrots: why is it important to know? How to eat a vegetable to absorb vitamin A?

Carrots in medieval times gained popularity in Russia and holds its position to this day. The product is the basis of a variety of salads, used for cooking soups, side dishes, desserts, commonly used in traditional medicine.

Orange root is filled with vitamins, minerals, fiber - all that is necessary for human health. However, the product is not useful to everyone: there are pathologies in which eating carrots can be harmful to health.

Why is it important to know the chemical composition of carrots?

Bright orange roots are valuable for human health in terms of chemical composition. but many of the ingredients in the product are serious allergens. Know the chemical composition, calorie content, nutrients of fresh or boiled root vegetables is necessary so that if you use even 1 piece of carrots, the body will benefit and eliminate the possibility of allergic reactions or exacerbation of chronic diseases.

To have an idea about the composition of fresh (raw) or prepared product, about the contained vitamins is also necessary in order to fill in the deficiencies of vitamins and minerals in the body by introducing the required amount of carrots into your daily diet (in the absence of contraindications).

A photo

Next on the photo you can see what vitamin carrot looks like:

Chemical composition

Nutrition and energy value, table of average values

The caloric content and the content of sugar, proteins, fats and carbohydrates (BJU) per 100 grams of carrots directly depends on the way it is cooked, namely, whether this vegetable is raw, steamed, fried, boiled, baked or dried; The weight of an average vegetable is about 80 gr.

The table contains the average values ​​of calories, proteins, fats and carbohydrates (KBRY), as well as vegetable sugars, it details the number of calories (kcal) contains 1 pc and 100 grams of fresh (raw), boiled (boiled), baked and fried carrots.

Calorie content, sugar content and nutrient balance depends not only on the duration of heat treatment, but also on the variety of carrots.

What vitamins are contained in 100 g of raw root vegetables?

Consider what vitamins to eat in a fresh carrot, how rich this unique and useful vegetable is for the body. 100 g of root vegetables contain vitamins.:

• A - 2000 mcg;
• beta carotene - 12 mg;
• B1 - 0.06 mg;
• B2 - 0.07 mg;
• B4 - 8.8 mg;
• B5 - 0.26 mg;
• B6 - 0.13 mg;
• B9 - 9 mcg;
• E - 0.4 mg;
• H - 0.6 µg;
• C - 5 mg;
• K - 13.3 µg;
• Nicotinic acid - 1 mg.

In terms of vitamin A content, carrots compare favorably among other vegetables. So how much vitamin A in carrots? 100 g of the product contains more than 200% of the daily requirement of this substance.

What contains minerals?

Trace element composition per 100 g of product:

• iron 0.7 mg;
• manganese - 0.2 mg;
• silicon - 25 mg;
• Zinc - 0.4 mg;
• copper - 80 mcg;
• selenium - 0.1 µg;
• iodine - 5 mcg;
• molybdenum - 30 mcg;
• chromium, 3 μg;
• fluorine - 55 mcg;
• boron - 200 mcg;
• cobalt - 2 mcg;
• lithium - 6 mcg;
• aluminum - 326 mcg.

100 g of vegetable contains the following macronutrients:

• potassium - 200 mg;
• chlorine - 63 mg;
• phosphorus - 55 mg;
• magnesium - 38 mg;
• calcium - 27 mg;
• sodium, 21 mg;
• sulfur - 6 mg.

How and with what is this vegetable to absorb vitamin A?

Vitamin A belongs to the group of fat-soluble substances, which means that the compound is split in the gastrointestinal tract only in the presence of animal or vegetable fat. Nutritionists advise eating a root vegetable along with:

• unrefined first-pressed vegetable oil;
• fatty dairy products;
• butter;
• nuts;
• lard.

Raw carrots are preferably chopped on a grater before eating - so the vegetable is better digested in the gastrointestinal tract, and the vitamins are digested as much as possible. It is useful to eat and heat-treated carrots. In this case, the vegetable can not be crushed before consumption - fiber fibers soften and partially destroyed during heat treatment, therefore vitamin A is easily absorbed.

For maximum absorption of vitamin A, it is recommended to roast chopped carrots in a pan with oil for 2-3 minutes before eating. Short-term heat treatment sufficiently soften coarse fibers, and the loss of vitamin A for a short period in the pan will be negligible.

Children who do not like carrots are recommended to give fresh juice from carrots, which must be diluted with water or other vegetable juice. To assimilate vitamin A, you should add a little heavy cream or milk to the juice, otherwise the vitamins will not be fully absorbed.

Daily consumption rate

1. Doctors set the daily consumption rate of carrots in the amount of 250-300 g of vegetable per day (3-4 medium carrots or 150 ml of juice) for an adult. This amount is enough to saturate the body with vitamins and minerals, fiber, amino acids, enzymes.
2. For children, the rate of consumption is different and depends on the age and state of health of the child. The mother should discuss the daily consumption of carrots for the child with the pediatrician individually.

The benefits of carrots and its harm

Useful properties of the product:

• beta carotene improves visual function, accelerates wound healing;
• vitamin C strengthens the immune system;
• cellulose stimulates digestion;
• minerals strengthen bones, teeth, hair and nails;
• magnesium and potassium calm the nervous system, regulate blood pressure.

Carrots are also considered a product of youth: biologically active substances contained in vegetables prevent the appearance of wrinkles.

Harm root:

• the use of carrots by smokers three times increases the likelihood of a tumor in the lungs;
• Beta-carotene in large quantities can cause allergic reactions on the skin;
• coarse fiber fibers can worsen the state of health in diseases of the gastrointestinal tract.

Contraindications to eating carrots:

• allergy;
• pathologies of the digestive system: inflammation, ulcers, gastritis, colitis;
• liver disease.

Adult half of the average carrot is enough to cover the daily need for vitamin A. Nutritionists advise to eat vegetables daily - in the absence of contraindications, it only benefits the person by protecting the body from inflammatory and respiratory diseases and constipation. However, do not strenuously lean on carrots - if used excessively, a vegetable can cause allergies and put a serious strain on the liver.

Watch the video: How Does Cooking Affect Nutrients in Veggies? (April 2024).