Carotene is good for health. Folks have the name of “Taiwan Ginseng.†Who doesn't know? But where is carrot good? Its vitamin C content is very light, potassium, magnesium, and calcium are also not prominent, antioxidants are generally as good, and fiber content is not at the forefront. In addition to providing a large amount of beta-carotene, what is the special benefit of carrots in the body that turns into vitamin A? If you ask here, I am afraid that many dietitians can hardly say why.
However, just recently, this famous and low-key carrot started to fire again. This time it regained its reputation because the study found that the concentration of α-carotene in human blood is negatively related to the mortality rate of various causes of death. In other words, the higher the concentration of α-carotene in the blood, the lower the risk that people will die in advance of various diseases, and the more hopefully they will live longer and healthier.
In fact, eating more fruits and vegetables can reduce cancer and heart disease and extend people's life span. This has been confirmed by numerous research evidences and is not news at all. However, why eat vegetables and fruits can live long? Among these are multiple health factors. Which factors are most effective? This issue has not yet been clarified.
Previously, people had hoped for high levels of β-carotene in fruits and vegetables, and once extracted it into capsules for long-term use by subjects, but they did not receive the effect of prolonging life, preventing cancer and heart disease. . However, another carotenoid brings new hopes. It was found that in vitro experiments, its ability to inhibit tumor cells is 10 times that of β-carotene, and it is very effective in preventing abnormal DNA changes. As early as a decade ago, studies have found that the higher the concentration of alpha-carotene in the blood, the lower the risk of heart disease in the subject.
A large study of 15,318 Americans found that the highest concentration of alpha-carotene in the blood (above 9 μg/dL) caused a 39% reduction in the overall risk of death from all causes. After eliminating the effects of various other factors, the researchers still found that α-carotene concentration was the most effective factor in reducing the risk of death. That is to say, even if it is exactly the same lifestyle, more intake of α-carotene means more hope to stay away from disease and death.
When it comes to this, people must ask, where is this cute alpha-carotene from? I consulted the U.S. Department of Agriculture’s Food Database and found that the food with the highest content of α-carotene is still carrot.
If the content of β-carotene is more than that of carrot, of course, the carrot is also the champion, but other dark green leafy vegetables are also quite outstanding, such as spinach and leeks, the gap is not too big. However, if the content of α-carotene, carotenoid data absolutely make other foods out of reach. The following are the main food sources for α-carotene:
Raw carrots: 3.48mg/100g; Cooked carrots (without salt): 3.77mg/100g; Dehydrated carrots: 14.25mg/100g; Carrot juice (sterilized cans): 4.34mg/100g
Pumpkin: 0.52; beans: 0.13 mg; oranges: 0.111; yellow corn: 0.063; parsley: 0.044; persimmon: 0.013; orange: 0.011 mango: 0.009; papaya: 0.002
Looking at these data, you can understand that carrots are still a very good vegetable. What needs to be reminded is that α-carotene is not afraid of the cooking temperature and the carrots are cooked in the broth. As long as the soup is consumed, it will not cause significant loss of α-carotene. On the contrary, cooked food is more beneficial to the absorption of various carotenoids, as long as a small amount of oil can achieve sufficient absorption.
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