Calorie content, vitamins and nutritional value of fresh and cooked carrots

The fact that fresh vegetables are healthy is a well-known fact. But not everyone knows that some vegetables become even healthier after being cooked. Today we'll talk about carrots.

The main advantage of a raw root vegetable is its high content of vitamin A. After baking or cooking carrots in Korean, its amount increases. We will tell you about the benefits and dangers of carrots and how to cook them better in our article.

The chemical composition of fresh and carrots prepared in different ways

Fresh vegetables during cooking may lose some of the healing properties, or, conversely, acquire... Therefore, it is important to know which vegetable is best to eat raw and which one must first be properly prepared.

What vitamins and minerals are found in raw carrots and after cooking - presented in the table.

Baked carrots contain more vitamins than raw carrots... The amount of trace elements in raw and boiled vegetable almost the same.

The longer a vegetable is cooked, the more nutrients it loses... Prolonged braising, frying, or boiling of carrots will reduce their value. When baked, the vegetable retains and increases the amount of vitamins, but loses trace elements.

Carrot juice

Freshly prepared carrot juice contains the following amount of vitamins and microelements (per 100 g):

• A - 350 mcg;
• beta-carotene - 2.1 mg;
• B1 - 0.01 mg;
• B2 - 0.02 mg;
• C - 3 mg;
• E - 0.3 mg;
• PP - 0.3 mg;
• iron - 0.6 mg.

Vitamin A content is 38.9%, beta-carotene - 42% of the daily value.

Carrot tops

The vitamin and mineral composition of carrot tops is unique. It contains more nutrients than a root vegetable.

Vitamins:

• beta-carotene - 0.06391 mg;
• B1 - 0.03 mg;
• B2 - 0.04 mg;
• B4 - 7.5 mg;
• B5 - 0.4 mg;
• B6 - 0.11 mg;
• B9 - 27 mcg;
• C - 2.6 mg;
• K - 9.4 mg;
• PP - 1.27 mg.

Trace elements:

• iron - 0.89 mg;
• manganese - 0.15 mg;
• copper - 0.1 μg;
• selenium - 0.9 mcg;
• zinc - 0.17 mg.

Korean carrot

Korean carrots considered the leader in vitamin A content: in 100 g - 766.7% of the daily value.

Vitamin content (per 100 g):

• A - 6900 mcg;
• B1 - 0.05 mg;
• B2 - 0.06 mg;
• B5 - 0.2 mg;
• B6 - 0.1 mg;
• B9 - 6.9 mcg;
• C - 4.2 mg;
• E - 3.9 mg;
• PP - 0.9992 mg.

Microelement content (per 100 g):

• iron - 0.7 mg;
• iodine - 4.2 mcg;
• cobalt - 2.3 μg;
• manganese - 0.1907 mg;
• copper - 73.9 mcg;
• molybdenum - 18.5 mcg;
• fluorine - 42.1 μg;
• chromium - 2.3 mcg;
• zinc - 0.362 mg.

Calorie content, BJU and glycemic index of fresh and carrots cooked in different ways

Calorie content of fresh vegetables differs from those processed during cooking.

How many calories are in a carrot: fresh, stewed, boiled, baked, fried - presented in the table.

Calorie content raw carrots 1.5 times higherthan boiled.

Stewed vegetable comes first in terms of protein content... The amount of carbohydrates doubles when baked.

Vegetable products have minimal fat content... But after frying in vegetable or animal fats, the vegetable is saturated with this nutrient.

In the process of heat treatment, organic acids are formed in carrotswhich make the vegetable easier to digest. Fresh carrots are considered a "hard" food, especially for people with gastrointestinal problems.

Glycemic index carrots also depends on the cooking method... It rises when the vegetable is saturated with moisture during heat treatment. Raw carrots are low at 20 units. This means that when a fresh vegetable is consumed, energy will enter the body slowly.

The digestion process of raw carrots takes longer than cooked... Blood sugar does not rise. Baked carrots digest quickly.

The index increases when the vegetable is chopped... Whole raw carrots have a value of 20 units, cut into pieces - 35 units.

Carrot juice

Freshly prepared carrot juice — low calorie drink:

• calorie content - 56 kcal;
• proteins - 1.1 g;
• fats - 0.1 g;
• carbohydrates - 12.6 g;
• organic acids - 0.2 g;
• dietary fiber - 1 g;
• water - 84.6 g

High glycemic index - 80 units... Chopped and squeezed vegetable is consumed, diluted with water.

Carrot tops

Nutritional value of carrot tops:

• calorie content - 35 kcal;
• proteins - 0.6 g;
• fats - 0.1 g;
• carbohydrates - 5.3 g;
• dietary fiber - 2.9 g;
• water - 90 g.

Glycemic index - 20 units.

Korean carrot

Calorie content of carrots in Korean depends on the amount of vinegar, vegetable oil and cooking method.

Average indicators (per 100 g):

• calorie content - 112.6 kcal;
• proteins - 1.2 g;
• fats - 8.2 g;
• carbohydrates - 9 g;
• dietary fiber - 4.8 g;
• water - 75 g.

Glycemic index - 63 units.

Useful properties of fresh and carrots prepared in different ways

Eating raw vegetables isn't always beneficial - for example, for young children, cooked vegetables are gradually introduced into complementary foods.

Interesting. Orange carrots originated in Holland. The first root crops were white, yellow and bright purple, they grew in Afghanistan.

Why carrots are useful for the human body:

1. Vitamin A has a beneficial effect on the immune system, the organs of vision and the reproductive system.
2. B vitamins are involved in the work of the nervous, cardiovascular systems. Improve skin condition, participate in cell growth. Water-soluble vitamins affect all metabolic processes in the body.
3. Vitamin C strengthens the immune system, helps in the fight against infectious diseases.
4. Vitamin K helps in the absorption of calcium, participates in redox reactions, and prevents osteoporosis.

Carrot juice

The value of fresh carrot juice - in its quick digestibility.

Carrot juice is often mixed with other vegetables or fruits.... This increases the amount of nutrients consumed. If the child refuses to drink pure carrot juice, he is offered an apple-carrot or carrot-orange drink.

Carrot tops

Useful tops grown in their own garden or vegetable garden. The vegetable from the fields is treated with chemicals that will not do good, but harm.

Why homemade carrot tops are useful:

• fresh leaves added to dishes serve as a source of vitamin C;
• decoctions and tinctures help in the fight against skin diseases;
• rinsing hair with a fresh warm decoction makes it shiny, strengthens the roots;
• helps to solve problems with potency;
• used for salting vegetables together with dill, horseradish leaves.

Korean carrots

High fiber content normalizes digestion... Due to coarse dietary fibers, the intestinal walls are moderately irritated, and peristalsis improves.

Eating Korean carrots can help lower cholesterol, cleanse the liver... Vitamin E prevents diseases of the circulatory system and thins the blood.

Can I use when losing weight

Nutritionists were wary of carrot dietsuntil the glycemic index of the raw vegetable has been determined... It is equal to 20 units, which means that fresh carrots are excellent for dietary nutrition.

Boiled vegetable with an average glycemic index of 50 units also suitable for getting rid of excess fat.

Carrot tops, like any fresh greens, are not deposited as fatty deposits., but saturates the body with vitamins and minerals.

Consumption rate per day

Boiled carrots along with other vegetables are given to young children after six months... Complementary feeding begins with one dessert spoon. Carrot juice in the amount of a few drops in a diluted form is tried after six months.

For adults, the daily allowance is 200-250 g... These are 2-3 medium carrots. Nutritionists recommend eating one raw carrot per day, the rest as part of meals.

Carrot juice consumption rate - no more than 0.5 cups per day. It is best to alternate and mix it with other freshly squeezed vegetable and fruit drinks.

Is it okay to eat every day

Eating root vegetables in moderation does not harm those who have he is not here individual intolerance.

Recipes with carrots for weight loss

Diet salads with carrots are distinguished by their usefulness and bright color, pleasant to the eye.

Carrot with apple

Ingredients:

• large green apple - 1 pc .;
• medium-sized carrots - 2 pcs.;
• lemon juice - 1 tbsp. l .;
• olive oil - 1 tbsp l .;
• peeled sunflower seeds - 1 tbsp. l .;
• apple cider vinegar - 1 tsp

Cooking steps:

1. Wash the apple and carrot, peel it.
2. Carrots are grated on a coarse grater.
3. The apple is cored and cut into slices.
4. Add oil, lemon juice. Stir, sprinkle with vinegar.
5. Sprinkle with sunflower seeds before serving.

"Three vegetables"

Ingredients:

• medium-sized carrots - 2 pcs.;
• small beets - 1 pc.;
• white cabbage, small head of cabbage - 1/4 fork;
• olive oil - 1 tbsp l.

Cooking steps:

1. Carrots and beets are washed, peeled, rubbed on a coarse grater.
2. Finely chop the cabbage. Crush a little.
3. Mix the vegetables.
4. Season with olive oil.

Lemon juice is used instead of oil.

Carrots with raisins

Ingredients:

• medium-sized carrots - 2 pcs.;
• raisins - 100 g;
• honey - 1 tbsp. l .;
• low-fat yogurt - 100 g;
• ground cinnamon to taste.

Cooking steps:

1. Carrots are washed, peeled, rubbed on a coarse grater.
2. The raisins are washed, soaked in hot water for 10 minutes. Dry on a towel.
3. Mix honey, yogurt is a salad dressing.
4. Pour carrot with raisin dressing.
5. Cool for 15-20 minutes in the refrigerator before serving.

Possible harm and contraindications

Despite the large number of nutrients and healing properties, eating carrots not suitable for everyone.

Attention! You can not eat carrots for people with an individual intolerance to this vegetable.

Eat carrots with caution:

• during pregnancy and lactation;
• with gastric ulcer, duodenal ulcer;
• with inflammation of the rectum.

Excessive consumption of carrot juice may cause "carotene jaundice"... It manifests itself in the form of icteric staining of the feet and palms. The reason is oversaturation with beta-carotene.It disappears immediately after you stop taking the drink.

Conclusion

Depending on the method of preparation, carrots may lose or increase the amount of nutrients and vitamins. Eating vegetables in any form is good for the body. Heat-treated vegetables are higher in calories.

Raw carrots are a dietary supplement that is part of many diets.