Carrots Nutrition Facts: Eating the Carrot vs Drinking Carrot Juice

However you choose to consume it, there is no doubt that carrots are a healthy addition to your daily diet. The question of whether eating the carrots or drinking the juice is more beneficial for you is dependent on your current health condition and your dietary requirements. In this article, we will consider the pros and cons of both choices. To make a wise and informed choice, you must first understand the nutritional content of carrots and how it benefits your health.

The Nutrient Powerhouse

Just 100gms of this wonder vegetable contains 41 calories, 10gms carbohydrate, 2.8gms of dietary fiber, 4.7gms of sugar and about 1gm of protein. Carrots are a storehouse for numerous vitamins and minerals. Carrots contain many vitamins like thiamine [B1], riboflavin [B2], niacin [B3], pantothenic acid (B5), vitamin B6, folate (B9), vitamin C and vitamin E. Carrots also contain minerals like manganese, calcium, iron, magnesium, phosphorus, potassium, sodium and zinc.

With 835 μg of beta carotene per 100gms, carrots are one of the safest sources to meet our dietary requirements for Vitamin A. In the human body, β-carotene is converted into retinol [Vitamin A] by the enzyme dioxygenase. This conversion is regulated by the body’s requirement for the Vitamin and any excess β-carotene from foods like carrot gets stored in the fat tissues of the individual. Because of this selective conversion to retinoids, hypervitaminosis is prevented. Overconsumption of vitamin A is toxic to humans and this usually occurs from supplements like tablets or cod liver oil capsules.

Vitamin A is well known for its antioxidant properties and it is also involved in a variety of functions throughout the human body, such as immune function, bone metabolism, gene transcription, hematopoiesis, embryonic development, and reproduction. It is also required for maintaining good skin and cellular health.

Are you Eating Adequate Fiber?

The fiber content in carrots is the main benefit of eating this vegetable rather than juicing it. Fiber plays a very important role in your body. Dietary fiber plays a major role in your digestive health; it is a source of nutrition for the bacterial culture that makes up the mucosal lining which protects the gastrointestinal wall, preventing inflammatory diseases such as IBS, colitis, etc.

Fiber helps to regulate the water content in the stool and helps prevent constipation. Both soluble and insoluble fiber combines with the body’s waste products and helps to remove them through proper channels. Soluble fiber may help lower blood cholesterol levels especially the low-density lipoprotein, or “bad,” cholesterol levels. But keep in mind that it is possible to eat too much fiber.

Our digestive system may get overwhelmed and this can lead to loose stools, bloating, or even diarrhea. If your diet has adequate fiber from other food sources, then juicing the carrot is a quicker way to ensure you get sufficient nutrients from this source.

Are your Nutritional Needs Fulfilled?

When choosing between carrot juice and raw carrots, you have to compare the serving sizes and the nutrition you are receiving. Carrots are rich in fiber and are quite filling, so you tend to eat less of it in a serving.

Since one cup of carrot juice contains approximately three large carrots, your intake of nutrients is much higher when you drink the juice. The three major antioxidant vitamins required by the human body to help protect healthy cells from damage caused by free radicals are beta-carotene, vitamin C, and vitamin E.

Carrots are packed with antioxidants. Carrot Juice is an antioxidant-rich drink that can reduce cancer and high blood pressure. While eating a carrot provides you with five percent vitamin C and 3 percent vitamin E of your recommended daily intake, a cup of carrot juice gives you half the vitamin E you need daily and more than one-fourth of your daily requirement for vitamin C.

While a single large carrot provides 86 percent of your daily requirement of vitamin A, you get 2,256 micrograms of vitamin A from a cup of carrot juice, more than three times your recommended daily intake. So, I recommend your health drink using half a cup of concentrated carrot juice and mix with fruits like apple or pineapple as overdoses of Vitamin A can be toxic.

Carrot juice is also high in B Vitamins and Vitamin K, with a cup of juice providing 41% of vitamin K, 12 percent of riboflavin, 20 percent of thiamine, and 39 percent of vitamin B-6 of your recommended daily intake. Eating a carrot will give you about one-fifth of these vitamin quantities in comparison.

Consuming a raw carrot will give you about half the amount of minerals you can get from a cup of carrot juice. Potassium and phosphorous are required for your nervous system and also for your bone health. You can get one-seventh of your recommended daily intake for these minerals from your carrot juice as well as one-tenth of magnesium and 6 percent of calcium requirements. Magnesium helps in muscle contractions and calcium is what strengthens your bones.

What is My Choice?

My personal choice includes both options. I like crunchy carrot sticks tipped with creamy healthy dips. I try to include them in my diet whenever possible; in soups, salads, gravies, mixed in with my mashed potatoes or added to my sandwich fillings. I don’t recommend drinking large amounts of juice. Other than my daily routine of fresh lemon juice with honey in the morning, I enjoy one glass of juice per day. Carrot juice is no doubt, a regular on the menu.

To discover a tasty carrot juice recipe and to learn more amazing health benefits of carrots such as its anti-cancer properties, liver detoxification abilities and much more, read my previous article:

5 Incredible Carrot Juice Health Benefits and a Great Juicing Recipe.”

5 Incredible Carrot Juice Health Benefits and a Great Juicing Recipe

I used to have a love-hate relationship with carrot juice. Carrot juice is miracle concoction with high concentrations of various nutrients and minerals. Though I love the extraordinary health benefits of carrots, I just don’t like the taste of plain carrot juice.

I experimented with different combinations of flavors, adding honey, ginger, cinnamon, mint, etc. until I discovered the perfect combination that suited my taste buds. A cup of carrot juice has 9.23 grams of natural sugar, so I find it sweet enough without adding the honey. I like to add a touch of ginger if I am adding lemon juice to it. I prefer to add cinnamon when I mix it with apple juice. I like to drink it chilled. I recommend you conduct your own trials to find what it takes to fall in love with this nectar from the Gods.

The Incredible Health Benefits of Carrot Juice

Carrots are a powerhouse of vitamins with a tremendous amount of beta carotene, six different B-vitamins, Vitamin C and E.  It is also rich in minerals and contains manganese, calcium, iron, magnesium, phosphorus, potassium, sodium and zinc.

With such an impressive list of nutrients in it, carrot consumption benefits human health in many ways. Drinking carrot juice is a healthy option as the nutrient content in the juice is very concentrated and it is easily digestible.

Read Carrots Nutrition Facts: Eating the Carrot vs Drinking Carrot Juice to learn more.

1. Anti-Oxidant Benefits:

Our body contains molecules called free radicals that cause damage to body cells in certain circumstances. Free radicals have been associated with grim diseases like cancer, heart disease, arthritis, Parkinson’s disease, Alzheimer’s, diabetes, fibromyalgia, autoimmune diseases, and much more. Anti-oxidants are compounds that can donate electrons and counteract free radicals.

Natural antioxidants can be found in many fruits and vegetables. Other than the antioxidant vitamins A, C, and E, carrots contain valuable amounts of antioxidant phytonutrients such as carotenoids [alpha-carotene, beta-carotene and lutein], Hydroxycinnamic acids [caffeic acid, coumaric acid, ferulic acid] and Anthocyanidins. [cyanidins, malvidins]

The combination of antioxidants in carrots acts synergistically to provide us with various health benefits, especially for the heart.  This synergistic effect of carrot antioxidants is what makes this vegetable a unique and incredible source of nourishment as the same effect cannot be achieved by consuming these same antioxidants from separate sources

2. Detox your Liver

Carrot juice is highly recommended for liver detoxification as it is believed to help in breaking down the accumulated toxins. More than a liter of fresh raw carrot juice is recommended on a daily basis for detoxing your liver, blood and intestinal tract.

Excessive intake of carotene-rich foods often leads to an orange tint in the skin.  This results from carotenemia, excessive levels of carotene in the blood and this medical condition are known as Carotoderma. This skin discoloration is believed to be harmless and it usually disappears when the consumption of offending food items is reduced.

There is also another theory that says this skin color change is due to the liver detoxification effects of carrot juice. High doses of carrot juice purge large amounts of toxins from the body and the bloodstream gets overwhelmed with these toxins. When the kidneys are not able to handle this overload, these toxins are eliminated through the pores of the skin. This causes the skin to turn yellow or orange and is considered to be a good sign that the liver is getting cleansed. This pigmentation is said to be harmless and it will eventually vanish when the body is cleared of toxins. It is believed that once the liver is detoxified, further consumption of high doses of carrot juice will not turn the skin orange again.

3. Improve your Vision

According to researchers from the Jules Stein Institute in Los Angeles, women who consume carrots at least twice per week have significantly lower rates of glaucoma in comparison to women who consume carrots less than once per week. High eye pressure called intraocular pressure can cause damage to the optic nerve which transmits images to the brain; this medical condition is known as Glaucoma. If untreated, glaucoma will result in permanent loss of vision.

Geranyl acetate, a photo-nutrient found in carrot seeds is associated with reduced risk of cataracts. The beta-carotene and lutein found in carrots play a major role in improving our eyesight. Deficiency of vitamin A can lead to night blindness. The liver transforms beta-carotene into vitamin A. Retinol is produced in the retina from Vitamin A and this compound is necessary for the formation of rhodopsin, a pigment that is required for healthy night vision.

4. Anti-Cancer Effects

The polyacetylenes, especially falcarinol, found in carrots have shown the ability to inhibit the grown of colon cancer cells during lab studies. Small, but noteworthy effects on colon cell health were seen in study participants who drank about 1.5 cups of fresh carrot juice daily. Since carrots are such a rich source of antioxidants, digestive tract-supporting fiber and unique phytonutrients like falcarinol, it is believed to reduce the risk of colon cancer.

The presence of Vitamin E in carrots is also believed to inhibit the spread of cancer. During lab experiments, when cancer tissue was placed in vitamin-E-rich blood serum, the cancer tissue was unable to grow. Other studies in which certain animals were fed high vitamin E diets, they developed better cancer resistance in comparison to animals who were given foods lacking this particular vitamin.

The high levels of carotenoids in carrot juice are associated with reduced risks for postmenopausal breast cancer. The presence of alpha-carotene, gamma-carotene, xanthophylls, lycopene and lutein in carrots are believed to help reduce the risk of larynx, colon, prostate, cervix, and bladder cancer by about 50%.

5. Skin and Hair Benefits

The abundance of vitamins and the high antioxidant content in carrots can do wonders for your skin and hair. The antioxidants in carrots help to delay aging, reduces wrinkles, pigmentation and uneven skin tones. They also aid in the treatment of various skin ailments like acne, rashes, dermatitis, etc.

The vitamin C aids in the production of collagen which maintains the elasticity of your skin. Lack of potassium in your diet causes your skin to dry out and flake. Carrots are a good source of potassium and help to keep your skin hydrated.

Applying carrot pulp externally on the skin also helps to clear acne and blemishes. You can make inexpensive face masks at home with ground carrots and honey to make your skin glow. It helps to revitalize and tone your skin. Carrots have anti-inflammatory properties; grated carrot can be applied to wounds to aid the healing process.

Carrots are well known for their promotion of hair growth, making them stronger, thicker and shinier. Vitamin A assists the production of natural hair oil in your scalp which keeps the hair lustrous and reduces breakage.

Vitamin C and the various antioxidants reduce hair loss and premature greying; they also improve blood circulation in the scalp which helps stimulate hair growth. Vitamins B6 and B12 also have a role in maintaining the vitality of your hair.

The Golden Glow: Carrot Juice Recipe

Ingredients:

• Carrots – 3 large ones
• Apple – 1 medium
• Lemon – ½
• Ginger – ½ inch piece
• Honey – ½ tsp. [optional]

Method:

If the produce is organic, you don’t have to peel them. Otherwise, it is advisable to peel the skin from the apple and carrots. Juice them together with the piece of ginger. Squeeze and add the lemon juice. Mix well and taste to see if the sweetness of honey is required.

Enjoy it freshly made. Make it a part of your daily routine, just one glass a day. Get back to me in a weeks’ time when you notice the difference, the incredible health changes: from the glow in your skin to the spring in your step.

3 Great Tips to Stay Committed to your Exercise and Weight Loss Plans

If you have been following my posts, then you will have learned the secrets of building the right weight loss mindset as well the various ways to effectively kick-start your weight-loss plan. As you execute your plan, the initial surge of motivation will carry you through the first phase, but as the days pass, you will find yourself struggling to stay committed.

Most of the time, motivation is like a gust of wind that just ruffles you up. The direction of the wind will change and you need to know how to adjust your sails to continue sailing on to your destination. All your self-motivation techniques and weight loss battle preparations becomes useless if you don’t commit yourself to it. Commitment is what converts your motivation into actions that achieve the desired objective.

Try following these little tricks to reduce your willpower struggles and to stay committed to your goal.

Invest in more Workout Gear

Upgrading to a new and flattering wardrobe will increase your confidence and help to breathe new life into your workout routine.

I used to work out in homely cotton T-shirts and I used to borrow the socks from my husband. When I made my transition to trendy and functional workout clothes, it made a tremendous difference to my commitment to exercising. I remember the simple happiness of owning a pair of pretty pink socks. It wasn’t long before I went out and bought some more.

Having the right workout clothes reinforces your identity and commitment as an exerciser. It really helps you to stay dedicated to your plans, when you feel good suiting up. Wearing your peppy new workout clothes will add an extra zest to your exercises. You can keep these purchases as a part of your reward system for achieving the first few milestones; it’s a great way to stay motivated.

It is also important to invest in adequate number of gym outfits to ensure that the lack of a fresh pair does not prove to be a barrier to your workout plans.

Keep your workout gear in plain sight

Visual cues serve as a wake-up call for your brain. In accordance with your exercise schedule, place your workout gear strategically in places that will inspire you to exercise without delay when the time comes. If you plan to work out early in the morning, put your workout clothes, sneakers and socks right next to the bed in plain sight. I have a friend who sleeps in her track pant and T-shirt to cement her resolve to go for morning runs. Now that’s what I call commitment!

If you are exercising at home, assemble everything you need for your workout and keep them in easily accessed places: dumbbells, jump ropes, yoga mats etc. If you have planned your workout after office, then have the workout gear ready in the car. Grab these small sparks of inspiration to stay committed to your goals and to exercise without delay.

Find Support

Weight-loss programs can be difficult, fraught with temptations and frustration. It is important to have someone in your corner to offer encouragement and help, to support you through your highs and lows. Having a workout partner can make a tremendous difference to your motivation and commitment levels. When you surround yourself with people who encourage your goals, you greatly increase your chances of success.

A workout partner will push you to work harder and at the same time hold you back from overdoing it; they help to make your workouts much more enjoyable.  A good training partner can be a great asset, but a bad on can prove to be your undoing. Be selective in your choice of workout partners. You can have different workout partners depending on your exercise plans, one who accompanies you for early morning walks and another who is into high intensity strength training. Look for partners with similar strength levels and exercise goals. Someone training for a marathon will be more into aerobics while a body builder will head for the weights.

Choose someone who is reliable and punctual or they will end up detaining and demotivating you with their excuses. Once you start training together, if you might yourself unable to get along with your new friend and discover that many of their habits are quite annoying, then it’s best to part ways at the earliest and save yourself from all the negative energy. The attitude and motivational level of your partner is also important, a more intense partner can spur you on to do more while a casual one can drain your intensity.

An exercise appointment with such a friend will make you more prone to actually showing up for the walk or at the gym. If a co-worker from your office has having similar fitness goals, talk to her about it. Since you meet daily and have similar work schedules, you may find it easier to make workout plans together. It can start with something as simple as some brisk walking together after office.

Other Related Articles:

The Secrets of Building the Right Weight Loss Mindset

The Most Effective Ways to Kick-Start your Weight-Loss Plan

The Most Effective Ways to Kick-Start your Weight-Loss Plan

Abraham Lincoln’s famous words  carry the same message as the old proverb “He who is well prepared has half won the battle.”

This article tells you how to win ‘half your weight loss battle’ by preparing for it the right way. The steps I have explained here will help you to build a strong launching platform for your weight loss efforts.

The first step is to create the right mindset for your weight loss battle. I have devoted an entire post to this. Once you set your mind to do it the right way, then the next step is to calculate a realistic weight loss target and to make an execution plan for achieving it.

Set Your Weight Loss Targets Correctly

You have to set a weight loss goal to help you focus your time and efforts. You have to write it down. Many dieters start their weight loss resolutions with “no-win” resolutions that are destined to make them feel like failures.

“I will exercise every day from now on, rain or sun!”

“I will never eat sugary foods again!”

“I will lose 25 pounds in next 6 weeks!”

Learn to set goals that are sensible and attainable. A common mistake among weight loss aspirants is to set giant goals. You may need to lose 50 pounds or your aim is to be able to run 5 km a day. When success is seen only at the end of achieving this goal, it gets overwhelming and you just give up after some time. Break down your goal into smaller targets. Since 1.5 pounds a week is considered to be the healthy weight loss rate, you have to give yourself a minimum of 8 to 10 months for losing 50 pounds. Target losing 5-6 pounds a month and set up mini goals of 2 pounds every 10 days. Achieving each mini goal will give you a sense of triumph and this will be a strong motivation to stick to your weight loss plans.

Do not add imperatives to your goals like “never,” “always,” “must,” etc. This implies demand and leaves you with no room for errors. Allow yourself to be human; when you insist on perfection you are setting up yourself to failure. Every time you are unable to stick to your rigid rules, you will feel frustrated and defeated.

Be Specific About Your Diet and Exercise Plans

Now that you have your main target and the mini goals written down, the next step is to work on the specifics of your goal. “I will follow a diet and I will exercise,” is too vague. Have a specific diet plan and an exercise routine. You can start off with small changes to your daily routine. Walk for 30 minutes after dinner or go for brisk morning walks of 20 minutes every day. Consider the plan a success if you are able to execute it for at least 5 days a week.

Your exercise routine should have a combination of aerobic workouts as well as weight training for building muscle and losing fat. Exercises with intervals of high and low intensity workouts are most effective for calorie burning and weight loss. Your exercise plans should be clear about the type of workouts each day, as well as the duration or the repetition of each. I will soon be adding articles on starting exercise routines that are practical and effective for weight loss. Stay tuned in.

Create Food Lists and Meal Plans

Make a list of foods you can eat, like different types of vegetables, low calorie fruits, lean protein, nuts, complex carbohydrates like brown rice, oats, potatoes, etc. Now make a second list of food you wish to avoid or cut down, like white bread, processed foods high in sodium or sugar, high calorie fruits, fried or oily food, high fat salad dressings and so on.

Trying to decide on what to eat after the hunger pangs strike will lead you to make unhealthy choices. You will probably reach for high fat food options as the body is already low on energy and you will most likely end up overeating. To avoid unnecessary mental strain in your weight loss challenge, it is important to have a definite meal plan and to do as much preparation of each meal ahead of the time to eat it.

Create weekly menus and shop accordingly. Be prepared to handle food cravings, have some healthy low calorie food on hand for snacking options. A handful of nuts is a great option. Rather than three large meals, make the menu for five or six short meals throughout the day. Be sure to include a palm sized portion of lean protein, some veggies and a fist size of carbohydrate.

Track your Progress and Make Improvements

Maintaining a journal of your progress is very important. You have to keep a log of your diet and exercise activities along with regular weigh-ins. It holds you accountable and gives you the opportunity to revise your plans as you go along. If you are honest in recording every bit of weight loss related information, then you can easily identify patterns that are sabotaging your efforts. Writing down the various exercises you did each day and the exact number of repetitions will be a strong motivation to keep increasing their intensity and duration.

For your weight loss plans to succeed, you have to be able to incorporate the changes into your daily schedule. A plan on paper is one thing. Executing it is another matter altogether. You need to be optimistic about what is possible, but expect setbacks. Don’t hesitate to adjust the original plan if any flaws in your plan get revealed as you proceed with the action of it.

Set Generous Rewards for Each Milestone

Acknowledge every small victory. They are the stepping stones to your final goal. It is advisable to set up non-food based rewards that make you feel good about yourself, like new shoes, a dress, a perfume, a trip to some place special, a massage or a manicure. Mini rewards for the mini-goals and better rewards for the intermediate goals. Celebrate your final victory with something really special to you.

The Summary

As Benjamin Franklin rightly said, “By failing to prepare, you are preparing to fail.” If you wish to be successful in your weight loss efforts, you have to be well prepared for the challenge.

1. Build the right weight loss mindset
2. Have realistic and attainable goals
3. Break down your objective into short term goals
4. Avoid using imperatives in your goals
5. Add the specific execution details for exercises
6. Make a food list and create a meal plan
7. Shop and stock according to your weekly menu
8. Track your progress in a journal
9. Rework the plan execution as you understand the flaws in it.
10. Set up non-food based rewards for every milestone

Other Related Articles:

The Secrets of Building the Right Weight Loss Mindset

3 Great Tips to Stay Committed to your Exercise and Weight Loss Plans

The Secrets of Building the Right Weight Loss Mindset

 

Before you physically start on your weight loss plan, it is vital that you are mentally prepared for it.  The mental challenge of it is much harder than the physical one. The success of your fitness plan depends largely on your readiness to take on the challenge.

Knowing why you should exercise and even how to do it, is not enough. Developing the right mind set is most important to getting inspired and staying motivated, otherwise your weight-loss strategy is likely to buckle under the first challenge you face.

 

 

If exercise is to be a lifelong habit and a part of your daily routine, then you have to change your lifestyle. Radical changes might help to lose weight more quickly but those that aren’t sustainable will not be effective over the long term. Change can be hard and overwhelming; it can stress you out and make you give up. But keep in mind that challenges in life are inevitable while being defeated is optional.

Resolve your Emotional Issues

Emotions and food are often intertwined. Emotions like grief, boredom, stress and anger can lead to overeating. Identify any emotional issues related to food and prepare a plan to deal with them.

I started with a self-analysis of why I kept putting off starting an exercise routine and why I could never stick to the sensible diet plan I made for myself. I tend to overeat as I used to tire myself out juggling household chores, four kids and my online writing projects. I realized that I was hesitating to put my diet and fitness plan into action as my mind subconsciously believed ‘less food meant less fuel’ for my body.

Once I understood the root of my problem, I devised a healthy meal plan that gave my mind the confidence that my body will be getting the energy fuel it needed at frequent intervals. My exercise plan was really simple and basic; the aim was to just get started without feeling overwhelmed. I identified various triggers that got me so tired in the first place. I adjusted my daily routines accordingly and ensured I got adequate sleep.

You need to examine your own life, your emotional issues, relationships, etc. and detect the hidden land mines, if any, which are blowing up your fitness plans. You have to re-examine your priorities in life and set them in the right order. Your health should always come first.

Identify other positive and motivating reasons to shed the pounds, such as, toning your body, improving your appearance, increasing your energy levels, setting a good example for your kids, to boost your self-esteem or to simply feel better about yourself.

A Self-fulfilling Prophecy

We are what we think. All that we are, arises with our thoughts. With our thoughts we make the world. This a famous quote from the Buddha – Dhammapada.

According to the law of attraction, if you think positively you attract the positive energy and if you are a doom and gloom person you will find all kinds of negative things happening to you.

This may sound like philosophical trash, but personally I have found it to be useful. Since my husband is in the Armed Forces, we get transferred a lot. My last house was a two bedroom apartment where the children played with their toys in the front room. When I first saw the spacious front room of the new three bedroom house we were supposed to move into, I imagined a beautifully set up parlor, free of clutter, toys and crayon scribblings on the wall. When we shifted in, I made my dream come true. It took some effort to enforce the rule, but I was very particular that this room was meant to be kept beautiful and was for entertaining guests. Though the rest of the house looks tornado hit, when the guests come, they admire the well done interiors of the parlor and comment ‘I can’t believe this is a house with so many small kids.’

If you look at sci-fi movies from decades back, whatever gadgets, cars, etc. were portrayed as futuristic, it is all real today. If the human mind can imagine it, then it becomes a possibility and ultimately a reality. You have to believe in yourself and that what you are trying to achieve is possible. Visualize yourself losing weight, becoming healthier and fit. Embrace the vision of your new lifestyle and remain positive. Imagine how good you’ll feel when you weigh less on the scale.

After a couple of childbirths, many women bury their dreams of ever being slim again. They justify that it is only natural and that the priorities of a mother are different. It becomes a self-fulfilling prophecy. I stuck a picture of my wedding photo on the fridge for my motivation. It worked as a constant reminder of how great I will look  when I achieve my weight loss goals.

Positivity, Patience and Persistence will definitely help you reach your weight loss targets.

Other Related Articles:

The Most Effective Ways to Kick-Start your Weight-Loss Plan

3 Great Tips to Stay Committed to your Exercise and Weight Loss Plans