胡萝卜 （Daucus carota) is a root vegetable often claimed to be the perfect health food.
It is crunchy, tasty, and highly nutritious. Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants (
They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.
更重要的是，他们的胡萝卜素抗氧化剂与降低的癌症风险有关。
胡萝卜被发现在许多颜色,包括黄色, white, orange, red, and purple.
橙色胡萝卜从β胡萝卜素中获得鲜艳的颜色，你的身体转化为维生素A的抗氧化剂。
This article tells you everything you need to know about carrots.
Carrots’ water content ranges from 86–95%, and the edible portion consists of around 10% carbs (
两个小型原料胡萝卜（100克）的营养事实是：
- 卡路里：41
- Water:88％
- 蛋白质：0.9克
- 碳水化合物:9.6克
- 糖：4.7 grams
- 纤维：2.8克
- Fat:0.2克
碳水化合物
胡萝卜主要由水和carbs。
The carbs consist of starch and sugars, such as sucrose and glucose (
它们也是一种相对良好的纤维来源，其中一个中型胡萝卜（61克）提供2克。
Carrots often rank low on the glycemic index (GI), which is a measure of how quickly foods raise blood sugar after a meal.
Their GI ranges from 16–60 — lowest for raw carrots, a little higher for cooked ones, and highest for puréed (4,
吃low-glycemic foods与众多健康益处相关联，对糖尿病的人特别有益（
纤维
果胶是胡萝卜中可溶性纤维的主要形式（8）。
可溶性纤维通过减缓糖和淀粉的消化可以降低血糖水平。
他们还可以在肠道中喂养友好的细菌，这可能导致健康状况改善和降低疾病风险（
更重要的是，某些可溶性纤维可以损害来自消化道，降低血液胆固醇的胆固醇的吸收（
胡萝卜中的主要不溶性纤维是纤维素，半纤维素和木质素。不溶性纤维可能会降低您的风险便秘并促进定期排便（
概括胡萝卜约为10％的碳水化合物，由淀粉，纤维和简单的糖组成。它们极低的脂肪和蛋白质。
Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6.
- 维生素A：Carrots are rich in beta carotene, which your body converts into维生素A.。这种营养素促进了良好的视觉，对生长，发育和免疫功能很重要（
15 ）。 - 生物素：B生物素以前称为维生素H的B维生素在脂肪和蛋白质代谢中起重要作用（
16 ）。 - 维生素K1：Also known as phylloquinone, vitamin K1 is important for blood coagulation and can promote bone health (
17 ,18 ）。 - 钾：一个必不可少的矿物质，钾is important for blood pressure control.
- Vitamin B6:A group of related vitamins, B6 is involved in the conversion of food into energy.
概括Carrots are an excellent source of vitamin A in the form of beta carotene. They are also a good source of several B vitamins, as well as vitamin K and potassium.
Carrots offer many plant compounds, including carotenoids.
These are substances with powerful antioxidant activity that have been linked to improved immune function and reduced risk of many illnesses, including heart disease, various degenerative ailments, and certain types of cancer (
β胡萝卜素，胡萝卜中的主要胡萝卜素，可以转化为身体的维生素A。
However, this conversion process may vary by individual. Eating fat with carrots can help you absorb more of the beta carotene (
The main plant compounds in carrots are:
- Β-胡萝卜素：橙色胡萝卜在β胡萝卜素中非常高。如果胡萝卜煮熟，则吸收更好（高达6.5倍）（
20 ,21 ,22 ）。 - α-胡萝卜素：像β胡萝卜素一样的抗氧化剂部分转化为您体内的维生素A.
- 叶黄素：One of the most common antioxidants in carrots, lutein is predominantly found in yellow and orange carrots and is important foreye health(
23 ）。 - Lycopene:在许多红色中发现明亮的红色抗氧化剂fruits蔬菜，包括红色和紫色胡萝卜，番茄红素可能会降低癌症和心脏病的风险（
24 ）。 - 聚乙炔：Recent research has identified bioactive compounds in carrots that may help protect against leukemia and other cancers (
1 ,25 ,26 ）。 - 花青素：这些是在深色胡萝卜中发现的强大抗氧化剂。
概括Carrots are a great source of many plant compounds, especially carotenoids, such as beta carotene and lutein.
关于胡萝卜的大部分研究都集中在类胡萝卜素上。
Reduced risk of cancer
Diets rich in carotenoids may help protect against several types of癌症。
循环水平的女性类胡萝卜素的女性也可能导致乳腺癌的风险降低（
日期研究表明，类胡萝卜素可以防止肺癌，但新的研究没有确定相关性（
降低血液胆固醇
高血胆固醇是一种众所周知的风险因素心脏病。
Weight loss
作为低热量食物，胡萝卜可以增加丰满和减少卡路里摄入量in subsequent meals (
因此，它们可能是有效减肥饮食的有用补充。
眼睛健康
个人低维生素A水平are more likely to experience night blindness, a condition that may diminish by eating carrots or other foods rich in vitamin A or carotenoids (
Carotenoids may also cut your risk of age-related macular degeneration (
概括吃胡萝卜与癌症和心脏病的风险降低，以及改善的眼睛健康。另外，这种植物可以是有效减肥饮食的有价值的组分。
有机农业使用自然方法来生长作物。
Studies comparing有机的和常规生长的胡萝卜没有发现类胡萝卜素或抗氧化含量和质量的任何差异（
然而，常规生长的胡萝卜含有农药残留物。低级农药摄入的长期健康效果尚不清楚，但有些科学家们有浊音（
概括虽然没有证据表明有机胡萝卜比常规种植的营养更有营养，但有机品种不太可能港口杀虫剂。
小胡萝卜是一种越来越受欢迎的人零食。
两种胡萝卜称为小胡萝卜，这可能是误导性的。
One the one hand, there are whole carrots harvested while still small.
另一方面，有婴儿切割胡萝卜，这是从较大的胡萝卜成碎片，该碎片被切入优选的尺寸，然后去皮，抛光，有时在包装前用少量氯洗涤。
There’s very little difference in nutrients between regular and baby carrots, and they should have the same health effects.
概括Baby carrots are whole carrots harvested before they grow large, while baby-cut carrots are pieces from larger carrots that have been machine-cut, peeled, polished, and washed before packing.
Carrots are generally considered safe to eat but may have adverse effects in some people.
此外，吃太多的胡萝卜素会导致你的皮肤变成一点黄色或橙色，但这是无害的。
过敏
According to one study, carrots can cause pollen-relatedallergic reactions高达25％的食物过敏性质（
Carrot allergy is an example of cross-reactivity in which the proteins in certain fruits or vegetables cause an allergic reaction because of their similarity to the proteins found in certain types of pollen.
如果您对桦树花粉或Mugwort花粉敏感，您可能对胡萝卜作出反应。
这可能会导致你的嘴或痒或痒。在某些人中，它可能引发喉咙肿胀或严重过敏休克（过敏反应）（
Contamination
在受污染的土壤中生长或暴露于受污染的水中的胡萝卜可能会含有更大的重金属，这可能影响他们的安全和质量（
概括胡萝卜可能导致人对花粉过敏的反应。此外，在受污染的土壤中生长的胡萝卜可能含有较高量的重金属，影响其安全和质量。
