Which carrots are healthier: boiled or raw?
The wealth of vitamin and mineral composition is not always completely absorbed in the body. For example, from drinking a glass of fresh carrot juice, the body absorbs only 3% beta-carotene. It is worth noting that the addition of vegetable oil increases the absorption of this vitamin by up to 33%.
Research by scientists has shown that a cooked product is absorbed in the body better than a raw one. However, during the thermal process, beta-carotene is lost: only a high level of antioxidants remains. Their properties include the benefits of boiled carrots for the human body - as a means of preventing cancer and Alzheimer's disease.
Ingredients Boiled carrots
Nutritional value and chemical composition of “Boiled carrots”.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 27 kcal | 1684 kcal | 1.6% | 5.9% | 6237 g |
| Squirrels | 1.2 g | 76 g | 1.6% | 5.9% | 6333 g |
| Fats | 0.1 g | 56 g | 0.2% | 0.7% | 56000 g |
| Carbohydrates | 5 g | 219 g | 2.3% | 8.5% | 4380 g |
| Organic acids | 0.3 g | ||||
| Alimentary fiber | 2 g | 20 g | 10% | 37% | 1000 g |
| Water | 91 g | 2273 g | 4% | 14.8% | 2498 g |
| Vitamins | |||||
| Vitamin A, RE | 1919.2 mcg | 900 mcg | 213.2% | 789.6% | 47 g |
| beta carotene | 11.515 mg | 5 mg | 230.3% | 853% | 43 g |
| Vitamin B1, thiamine | 0.042 mg | 1.5 mg | 2.8% | 10.4% | 3571 g |
| Vitamin B2, riboflavin | 0.06 mg | 1.8 mg | 3.3% | 12.2% | 3000 g |
| Vitamin B5, pantothenic | 0.303 mg | 5 mg | 6.1% | 22.6% | 1650 g |
| Vitamin B6, pyridoxine | 0.101 mg | 2 mg | 5.1% | 18.9% | 1980 |
| Vitamin B9, folates | 9.091 mcg | 400 mcg | 2.3% | 8.5% | 4400 g |
| Vitamin C, ascorbic acid | 3.54 mg | 90 mg | 3.9% | 14.4% | 2542 g |
| Vitamin E, alpha tocopherol, TE | 0.404 mg | 15 mg | 2.7% | 10% | 3713 g |
| Vitamin H, biotin | 0.061 mcg | 50 mcg | 0.1% | 0.4% | 81967 g |
| Vitamin K, phylloquinone | 13.3 mcg | 120 mcg | 11.1% | 41.1% | 902 g |
| Vitamin RR, NE | 0.8367 mg | 20 mg | 4.2% | 15.6% | 2390 g |
| Macronutrients | |||||
| Potassium, K | 143.43 mg | 2500 mg | 5.7% | 21.1% | 1743 g |
| Calcium, Ca | 24 mg | 1000 mg | 2.4% | 8.9% | 4167 g |
| Magnesium, Mg | 31.47 mg | 400 mg | 7.9% | 29.3% | 1271 g |
| Sodium, Na | 15.48 mg | 1300 mg | 1.2% | 4.4% | 8398 g |
| Sera, S | 6.06 mg | 1000 mg | 0.6% | 2.2% | 16502 g |
| Phosphorus, P | 47.2 mg | 800 mg | 5.9% | 21.9% | 1695 g |
| Chlorine, Cl | 63.64 mg | 2300 mg | 2.8% | 10.4% | 3614 g |
| Microelements | |||||
| Bor, B | 202 mcg | ||||
| Iron, Fe | 0.537 mg | 18 mg | 3% | 11.1% | 3352 g |
| Yod, I | 5.05 mcg | 150 mcg | 3.4% | 12.6% | 2970 g |
| Cobalt, Co | 2.02 mcg | 10 mcg | 20.2% | 74.8% | 495 g |
| Manganese, Mn | 0.202 mg | 2 mg | 10.1% | 37.4% | 990 g |
| Copper, Cu | 80.81 mcg | 1000 mcg | 8.1% | 30% | 1237 g |
| Molybdenum, Mo | 20.202 mcg | 70 mcg | 28.9% | 107% | 347 g |
| Selenium, Se | 0.101 mcg | 55 mcg | 0.2% | 0.7% | 54455 g |
| Fluorine, F | 55.56 mcg | 4000 mcg | 1.4% | 5.2% | 7199 g |
| Chromium, Cr | 3.03 mcg | 50 mcg | 6.1% | 22.6% | 1650 g |
| Zinc, Zn | 0.404 mg | 12 mg | 3.4% | 12.6% | 2970 g |
Composition and calorie content of boiled carrots
After heat treatment, carrots retain their shape, are easy to cut, and have a specific aroma and sweetish taste. As a result of cooking, it also retains the properties of a low-calorie product (no more than 25 kcal per 100 g).
The composition of the boiled vegetable includes:
- a small amount of vitamin A (compared to the level of its content in a fresh product);
- vitamins H and K, as well as group B;
- macro- and microelements (calcium, phosphorus, magnesium, copper, iron, selenium, fluorine, copper);
- phytoncides;
- essential oils;
- Sahara.
Recommended reading: Benefits of boiled beets for the body
Calorie content of fresh carrots (100 g)
It is very difficult to give an exact answer to the question of how many calories are in such a bright root vegetable. Since a lot depends not only on the weight of the vegetable, but also on the method of its preparation, and there are a lot of them. Carrots can be boiled, pickled, fried, baked, stewed, etc.
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The energy value of raw carrots is an unstable indicator, since the numbers often fluctuate depending on the variety of root vegetable. But the calorie content of fresh vegetables does not vary too much. The indicator reaches 32-40 kcal.
1 piece of sweet orange root vegetable, which weighs about 50 grams, contains approximately 20 kcal. The less sweet variety has 16 units. If we take into account large varieties, the weight of which can reach 300 grams, then only 1 piece. may account for up to 80-120 units.
100 grams of raw carrots contain about 40 kcal. But the higher the sugar content in carrots, the higher the calorie content will be.
Beneficial properties of boiled carrots
The main beneficial property of boiled carrots is considered to be a significant level of antioxidants, which increases precisely after heat treatment.
As a result of cooking, beneficial carotenoids are also more easily absorbed (due to partial destruction of the cell wall at high temperatures). This property of boiled vegetables is used in the diet of patients with vitamin A deficiency.
The benefit of boiled carrots for the human body also lies in the content of lutein, a substance that is the main component of the pigment of the retina, making the product an excellent means of preventing vision impairment.
It is important to remember that the maximum amount of vitamins is in the peel, so it is not recommended to peel the vegetable before cooking: just wash it thoroughly under running water. The grated product is used beneficially as an external remedy in the treatment of ulcers on the skin.
Useful and harmful properties of carrots
The areas of positive impact of this product on the body are extremely diverse. Omitting the data on the issue of “calorie content of carrots,” we can with a light heart call the red vegetable a panacea for many diseases:
- bones (nails, hair) – strengthening with calcium,
- heart - potassium nutrition,
- kidneys and liver – cleansing, cell renewal, stone removal,
- eyes – improved vision thanks to vitamin A,
- blood vessels - cholesterol removal, strengthening the walls,
- cells – slowing down aging through the effects of antioxidants, general rejuvenation,
- blood – sugar concentration decreases (diabetes prevention),
- teeth (oral cavity) – cleansing through antibacterial effects, strengthening enamel and gums, removing plaque,
- nervous system – stabilization with B vitamins.
In addition to the above, carrots affect the body as a whole, removing harmful residual substances (toxins, heavy metal salts, waste products) with the help of fiber, has an anti-inflammatory effect, prevents the formation of oncological complications (the substance falcarinol), and improves the condition of respiratory diseases thanks to phytoncides.
Freshly squeezed carrots have a separate set of advantages (we’ll touch on calorie content later): relieving fatigue, improving appetite, weakening the toxic effects of antibiotics, strengthening the immune system, improving complexion, hair and nails.
The harmful effects of the product come down to two aspects:
- overeating (no more than 1 kg per day) – accompanied by headache, lethargy, drowsiness, possible excess load on a weak intestine,
- allergies (especially seeds) - burning in the mouth, nausea, eczema.
Eating carrots is contraindicated in the presence of exacerbations of chronic gastrointestinal diseases and malfunctions of the renal system (excessive accumulation of potassium).
Is it possible to have boiled carrots while breastfeeding?
The benefits of boiled carrots for women during lactation are invaluable. The vegetable has been proven to promote milk production and improve breastfeeding.
Despite all the benefits of boiled carrots for a newborn’s body due to the intake of vitamins and microelements through breast milk, harm from abuse of the product during lactation can manifest itself in a child in the form of an allergic reaction, as well as a deterioration in intestinal motility, which can lead to stomach upset and problems with stool.
The beneficial properties of the vegetable during lactation can:
- stabilize a woman’s hormonal levels,
- have a positive effect on the functioning of the heart and blood vessels,
- increase hemoglobin levels.
It is recommended to introduce a boiled product into the diet of a nursing mother no earlier than a month after giving birth.
How to cook properly
Carrots retain all their nutrients only if they are cooked correctly. The beneficial characteristics will increase if the vegetable is not cut or peeled before heat treatment, but simply washed. Then put in cold water and, after the liquid boils, cook over medium heat. No need to add salt.
It is worth noting that it is in boiled form that most of the beneficial properties are retained. Therefore, it is best to boil rather than fry or bake. It's even better to steam it. In this case, the amount of antioxidants in the final product increases.
According to scientists, small carrots are the healthiest. The daily norm for an adult is 2-3 pieces. People who eat them regularly have a beautiful skin tone, good health, and do not have intestinal or stomach problems.
Carrots are equally useful both raw and boiled. Everyone decides for themselves how best to use it. People who previously didn't like carrots should consider changing their minds about them. Those who are its fans have a reason to love this vegetable even more.
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Boiled carrots for weight loss
The vegetable is low-calorie, so women often use it during a diet. Consumption of the product also reduces the level of bad cholesterol. The beneficial properties of fiber contained in carrots are manifested in the rapid onset of a feeling of fullness, which is very important for those who want to lose weight.
In the diet menu, boiled carrots are consumed with the addition of vegetable oil and low-fat fermented milk products, otherwise the dish may increase appetite, which will ultimately result in a gain of extra pounds.
What are the benefits of carrots
The most valuable microelement of root vegetables is beta-carotene, which is converted in the body into vitamin A. Carotene is quite difficult to digest. But it can strengthen the retina of the eye, and it should be used by people who regularly experience eye strain, with conjunctivitis and myopia. Carrots also have a beneficial effect on teeth. Her fans are less likely to encounter dental problems and, accordingly, do not need frequent visits to the dentist.
Expectant mothers need to consume this vegetable to ensure proper development of the fetus. It also promotes growth, which is why carrots are a must-have product in children's diets. Scientists have found that regular consumption of carrots reduces the risk of developing cancerous tumors and strengthens the lungs. Therefore, its benefits are invaluable in poor environmental conditions, where people are daily exposed to the negative effects of tobacco smoke, exhaust gases and chemicals.
How and how much to cook carrots
In order to get the maximum benefit from boiled carrots, you must follow the rules for preparing them:
- Before heat treatment, the vegetable must be thoroughly washed. You should not peel the peel before cooking: to preserve maximum beneficial properties, it is better to peel the cooked product.
- Place in cold water, bring to a boil and cook for no more than 20 minutes over low heat.
- You can check the readiness using a regular toothpick: if it easily passes through the thickest part of the vegetable, then it is ready.
Steaming and baking are beneficial; frying vegetables is undesirable due to the harm of released carcinogens.
Calorie content of boiled, baked, fried and Korean carrots
There are several options for preparing root vegetables. Oven-baked carrots per 100 grams of vegetable using 5 grams of olive oil contain only 35.5 kcal. Almost the same amount in boiled - only 35 units. And for a couple it’s even less - 29.72 kcal.
Photo source: shutterstock.com
Carrots fried in vegetable oil provide 119.2 calories, and stewed carrots - 108 units due to evaporation of moisture. Many people also love Korean carrots. But it is worth considering that the salad involves the use of additional components. Therefore, 100 grams of Korean carrots contain 137 kcal.
You can learn how to easily lose weight using such a product from the video:
Source
Boiled carrot face masks
Homemade masks with boiled carrots for facial skin are used to improve cell regeneration processes, nourish the epidermis with minerals and vitamins, and smooth out fine wrinkles. To maximize the beneficial properties, it is recommended to start using homemade carrot preparations in the early stages of the appearance of wrinkles. The most effective recipes:
- Honey and boiled carrots are mixed in equal quantities, and the resulting mixture is evenly distributed over the face. Leave for 15 minutes, then wash off with cool water.
- Take grated carrot mass, honey and aloe juice in equal proportions, mix everything thoroughly, and then distribute the resulting composition over the skin of the face, avoiding the area around the eyes. Leave for 10 - 15 minutes and wash off.
Use homemade carrot masks twice a week, for up to half a month. For maximum effect, it is recommended to pre-steam the skin before application to open up the pores.
Composition, nutritional value and glycemic index of carrots
It is difficult to list all the beneficial substances contained in carrots. The easiest way to present them is in table format:
| Substance name | Content (in mcg, g, mg) |
| Serin | 0,054 |
| Calcium | 33 |
| Lycopene | 1 |
| Vitamin E | 0,66 |
| Glutamic acid | 0,366 |
| Threonine | 0,191 |
| Manganese | 0,143 |
| Valin | 0,069 |
| Betaine | 0,4 |
| Vitamin B6 | 0,138 |
| Water | 88,29 |
| Iron | 0,3 |
| Vitamin B3 | 0,983 |
| Lutein | 256 |
| Arginine | 0,091 |
| Vitamin B2 | 0,058 |
| Tyrosine | 0,043 |
| Copper | 0,045 |
| Proline | 0,054 |
| Alanin | 0,113 |
| Vitamin B1 | 0,066 |
| Zinc | 0,24 |
| Cystine | 0,083 |
| Glycine | 0,047 |
| Vitamin B4 | 8,8 |
| Sucrose | 3,6 |
| Magnesium | 12 |
| Leucine | 0,102 |
| Vitamin K1 | 13,2 |
| Lysine | 0,101 |
| Sodium | 69 |
| Carotene-B | 8285 |
| Starch | 1,43 |
| Fluorine | 3,2 |
| Fructose | 0,55 |
| Potassium | 320 |
| Ascorbic acid | 5,9 |
| Selenium | 0,1 |
| Vitamin B9 | 19 |
| Phosphorus | 35 |
| Tocopherol-B | 0,01 |
| Tryptophan | 0,012 |
| Vitamin A | 5011,8 |
| Aspartic acid | 0,19 |
| Methionine | 0,02 |
| Vitamin B5 | 0,273 |
Boiled carrot hair masks
The use of boiled carrots helps get rid of hair loss, strengthens hair follicles, and improves the formation of new bulbs. The vegetable moisturizes the scalp: after such masks, the hair becomes smooth and silky. Sugars included in the boiled product reduce the level of subcutaneous fat.
Masks based on boiled carrots can also be beneficial in getting rid of dandruff and severe itching of the scalp.
Mask options:
- Combine grated boiled carrots and full-fat sour cream in a 2:1 ratio, add a few drops of castor oil, mix everything thoroughly. Distribute over the entire length of the hair and leave for 2 hours. After this time, rinse everything thoroughly with shampoo.
- Take boiled carrots and oatmeal in a 3:1 ratio, add 1 egg yolk, mix everything thoroughly. Apply the mask for 2 hours, then rinse your hair with shampoo.
Harm of boiled carrots and contraindications
Despite all the benefits of boiled carrots, harm from consuming it can occur in a number of cases.
- First of all, this is due to the high glycemic index (75 units), which contraindicates the use of the product for people with diabetes.
- High sugar content can also be harmful for people prone to obesity.
- Pregnant women should eat boiled vegetables with special caution (excess vitamin A can negatively affect the development of the fetus).
There are no specific contraindications, other than individual intolerance.
Important! After cooking, the level of protein compounds, lipids, vitamin C and fiber in the product decreases, which reduces its beneficial properties.
Harm and contraindications
Excessive amounts of the product are harmful primarily due to the high glycemic index: diabetics need to limit the amount of carrots. 100 g of boiled root vegetable contains 8 g of carbohydrate substances - this property is taken into account when planning a menu for weight loss. It is better to eat vegetables in the first or second meal, so that the resulting carbohydrates are consumed during the rest of the day.
Carrots are completely excluded from the diet of allergy sufferers if there is a negative reaction of the body to the use of this garden crop. In case of exacerbation of peptic ulcer of the digestive organs, the fruit should not be consumed.
