Carrots are a familiar food in the daily diet of Vietnamese people and are highly valued by modern medicine for their exceptional health benefits. In China, this root vegetable is nicknamed the “little ginseng” due to its impressive ability to support liver and cardiovascular function and boost immunity.
**Carrots – “Little Ginseng” as Praised by Chinese Experts**
According to Zhihu, Mr. Ma Quan Sheng, Director of the Department of Nutrition and Food Hygiene at the Medical School of Peking University, carrots are rich in essential nutrients such as vitamin A, B-complex vitamins, beta-carotene, potassium, calcium, iron, and fiber.
With its abundant nutritional profile, carrots not only boost overall health but also support vital organs like the liver and heart and help regulate blood sugar levels. Hence, the Chinese often refer to this root vegetable as “little ginseng,” indicating its similarities to the renowned adaptogenic herb.
In addition to its nutritional value, carrots are also an economically important crop. Hai Duong province is considered the “carrot capital,” with an annual cultivation area of approximately 1,500 hectares, yielding 80,000 to 100,000 tons and generating an estimated revenue of 800 billion VND.
Apart from Hai Duong, carrots are also grown in Dalat, Bac Ninh, and Nghe An. The planting season extends from August to February of the following year, with harvests taking place from November to May, ensuring a stable year-round supply.
In the market, carrots are a common commodity, readily available in local markets and supermarkets, with prices ranging from 10,000 to 25,000 VND per kilogram, depending on the season.
**5 Outstanding Health Benefits of Carrots**
**1. Reduce Cancer Risk**
Carotenoids, the compounds responsible for carrots’ distinctive orange color, possess potent antioxidant properties that help neutralize free radicals and prevent cell damage. Numerous studies published in Health magazine indicate that carotenoids can aid in the prevention of prostate cancer, colorectal cancer, and certain types of leukemia.
**2. Support Cardiovascular Health**
Carrots are abundant in soluble fiber, particularly pectin, which reduces cholesterol absorption in the intestines. Potassium in carrots also plays a role in stabilizing blood pressure, thereby improving cardiovascular function, especially in middle-aged and elderly individuals.
**3. Regulate Blood Sugar**
Carrots have a low to medium glycemic index, especially when consumed raw or steamed, making them suitable for individuals monitoring their blood sugar levels, such as those with prediabetes or type 2 diabetes. The fiber in carrots also slows down the absorption of sugar, helping to maintain stable insulin levels.
**4. Promote Liver Health**
Beta-carotene in carrots converts into vitamin A, which aids in liver detoxification and cell regeneration. Regular consumption of carrots can reduce the risk of fatty liver and enhance liver function.
**5. Boost Immunity**
Vitamin A and C in carrots contribute to the production of antibodies and enhance overall immunity, especially crucial during cold seasons or when recovering from illnesses.
**Ways to Prepare Carrots to Retain Their Nutritional Value**
Experts advise against overcooking carrots as high temperatures can lead to the loss of vitamin C and a portion of beta-carotene. The best methods are steaming or lightly stir-frying with a small amount of oil to enhance the absorption of carotenoids.
Additionally, it is recommended not to consume excessive amounts of carrots in a day as an excess of beta-carotene can lead to carotenemia, characterized by yellow palms and soles. While not harmful, this condition indicates an excessive accumulation of carotene in the body.
Carrots are highly nutritious, but it is essential to combine them with a variety of other vegetables like leafy greens, potatoes, beets, and winter squash to ensure a diverse range of micronutrients and avoid an excess of any single nutrient.
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