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Carrots: low in calories and high in fiber
Carrots are one of the most popular vegetables in Germany. In the kitchen, carrots are versatile and suitable for both sweet and hearty dishes. They not only score with their sweet taste, but also with numerous health-promoting ingredients.
As the Techniker Krankenkasse (TK) writes on its website, the medicinal properties of carrots, also known as carrots or carrots, were already known to the ancient Greeks and Romans. Among other things, they contain provitamin A, folic acid, potassium, iron, magnesium, manganese, copper, sulfur and pectin. Therefore, they are among the most valuable types of vegetables.
Offered all year round
Like dill, parsley and celery, the carrot belongs to the umbelliferous family. Their relationship is made clear by the similarity of the leaves, it says on the public health portal of Austria "Gesundheit.gv.at".
The root vegetables are sold all year round. In spring and summer, the tender and somewhat sweet young bunched carrots are available on the domestic markets, which are offered in green, writes the Federal Center for Nutrition (BZfE).
Low calorie and rich in vitamins
Carrots have a low calorie content of 25 calories per 100 grams and are also rich in vitamins, minerals and fiber.
The carotenoids contained in the body, which are converted into vitamin A in the body, are of particular health value. They give the carrot its color. Strong orange carrots have a particularly high content of the vitamin A precursor beta-carotene.
Carotenoids have numerous health-promoting properties, including antioxidant effects and can also help against cancer. The associations for independent health advice (UGB) explain: "Carotenoids and other secondary plant substances can have a tumor-inhibiting effect by promoting the flow of information between the cells."
Help with gastrointestinal problems
But that's not all. Late or long-term carrots in particular contain the water-soluble fiber pectin, which swells in the digestive tract and can promote digestion, among other things. In addition, the vegetables with their high liquid and vegetable fiber content can provide relief from constipation. Their water-binding properties make them a good home remedy for diarrhea.
Furthermore, according to the TK, carrots are effective against chronic fatigue, anemia, immune deficiency, stomach ulcers and intestinal problems. And they promote milk production in breastfeeding mothers. As the health insurance company further writes, carrots counteract the fat deposits in the arteries, strengthen the immune system and also prevent an increase in the cholesterol level in the blood. Applying carrot juice to the skin can relieve eczema and acne.
Carrots are used in many ways in the kitchen: in salads, spreads, soups, various vegetable dishes or as a vegetable accompaniment to meat and fish. The carrot is also popular as a puree or juice, for example mixed with other fruits such as banana or orange. You can also use it to prepare delicious cakes. Carrots are also often eaten raw as a snack or in a salad.
The beta-carotene contained is more usable but in cooked, blanched or cooked form, it says on the portal "Gesundheit.gv.at". And even with grated or squeezed carrots, the "tearing" of the cell walls means that beta-carotene is readily available.
Because beta-carotene is fat-soluble, carrots should, if possible, be taken in combination with fat or oil, for example with nuts or pumpkin seeds or a few drops of oil such as sunflower, olive or rapeseed oil.
Carrots should be washed and brushed before processing or eating. The bowl should be eaten as much as possible because there are many valuable ingredients directly underneath. Only late carrots should be peeled better.
Pay attention to freshness
When buying, care should be taken to keep it fresh. Organic goods are preferred. You can recognize fresh carrots by a bright orange without spots. The carrots should feel firm and not give in when bent, the green should be juicy and of a rich green color. If you like, you can also eat the green.
Carrots can be stored well in a cool, dark place, for example in the vegetable compartment of the refrigerator or in the basement. The green should be removed as it removes moisture from the roots. Plastic packaging must also be removed, otherwise mold can form quickly.
Late autumn carrots can even be stored for months. They can also be frozen well - however, the vegetables should be blanched and cut beforehand. (ad)
Author and source information
This text corresponds to the requirements of the medical literature, medical guidelines and current studies and has been checked by medical doctors.
- Techniker Krankenkasse (TK): Carrots: good for the skin and heart, (call: 15.07.2020), Techniker Krankenkasse (TK)
- Austria's public health portal "Gesundheit.gv.at": Carrots, (accessed: 15.07.2020), Gesundheit.gv.at
- Federal Center for Nutrition (BZfE): Carrots, Carrots, Yellow Beets, (accessed: July 15, 2020), Federal Center for Nutrition (BZfE)
- Associations for Independent Health Counseling (UGB): Cancer: How Food Can Protect (accessed: July 15, 2020), Associations for Independent Health Counseling (UGB)