Why do people need carotene?This is because recent medical studies have found that people who are deficient in vitamin A have more than twice the incidence rate of the general population, and carotene, which is provitamin A, can produce a large amount of vitamin A.
When carotene is mentioned, many people immediately think of carrots. In fact, many common ingredients in daily life contain a variety of carotene, such as sweet potato, broccoli, coconut white, soybeans, green peas, mixed beans, millet, yellow corn, sweet potatoes, citrus, oranges and mangoes, etc., different types of carotene, can provide us with different health benefits.
Carrots have a carotene content of 2653 micrograms per 100 grams, which is higher than green leafy vegetables such as leeks, and is also the most famous member of the carotene family. Carrots contain -carotene, a substance that can be converted into vitamin A in the body, so carrots are good for vitamin A**.
Although carrots are rich in carotene, it is uncertain how much vitamin A carrots can be converted into after digestion, depending on the individual's ability to digest and absorb them, as well as other factors. Therefore, it is not certain that eyesight can be improved just by eating carrots.
Vegetables are an essential part of our daily diet because they are rich in nutrients and fiber, which have an important impact on physical health. When it comes to how vegetables are eaten, people often ask, "Are they more nutritious when eaten raw?"The answer to this question really depends on the nutrients contained in the vegetables themselves.
Some nutrients in vegetables need to be cooked before they can be absorbed by the body, such as carotene and lycopene, which are thought to have powerful antioxidant effects, but they can only be fully absorbed after cooking. Carrots and tomatoes are vegetables rich in carotene and lycopene, which are only released after cooking, allowing them to exert their benefits.
Carrots and pumpkin are both sweet and warm vegetables, which can be used to maintain the cold spleen and stomach, and they also have effects that other vegetables do not have. Recent studies have found that the concentration of -carotene in human blood is inversely correlated with mortality. From a nutritional point of view, carrots have a mediocre vitamin C content, and the content of elements such as potassium, magnesium and calcium is not outstanding. Its antioxidant capacity is average, the fiber content is not very high, and the carotene contained is very rich;The second is pumpkin, and the coriander with a warm nature also contains a certain amount of carotene, but the content is already low.
Some people believe that the cooking process leads to the loss of nutrients in vegetables, especially those rich in vitamin C, and for carotene, it is not afraid of high-temperature cooking. Put the carrots in the broth and cook them, as long as they are eaten with the soup, - there is no significant loss of carotene. On the contrary, cooked food is conducive to the absorption of various carotene, and only a small amount of oil is needed to achieve full absorption.
Carotene is a fat-soluble vitamin that needs to be consumed with fat to better facilitate absorption. However, it is not that only fried carrots in oil can make them absorbed, because the digestion and absorption of food takes place in the small intestine of the human body. As long as carotene and fat meet in the small intestine, it can achieve the effect of promoting absorption, so when eating carotene-rich foods, you can eat them with some fat-rich foods, such as meat, nuts, stir-fried vegetables with cooking oil, etc. At the same time, chewing the carrot slowly can make it release better.
It is important to note that eating large amounts of fruits and vegetables rich in carotene in the short term may lead to temporary "hypercarotenemia", or "orange disease". When the amount of carotene in the body's blood and sweat is elevated, and the body is unable to metabolize it quickly, ** may appear yellow. Therefore, the average amount of carrots and yellow fruits and vegetables consumed should not exceed 200 grams per day. If you find that ** turns yellow, just stop eating the relevant food, and after a week or two, the yellow color can gradually fade without causing any ***
Sweet potato, which is considered a very healthy food, is rich in carotene, a powerful antioxidant that can help inhibit LDL oxidation, thereby reducing deposition on the walls of blood vessels, which has a protective effect on cardiovascular and cerebrovascular health. In addition, millet contains carotene, a rare nutrient in common grains, and is also rich in vitamin B1, which is more than other common grains. In addition, millet is rich in iron, which is twice as high as rice, and when eating, we should pay attention to the moderate intake to avoid discomfort caused by excessive consumption.
In summary, carotene plays an important role in our health, it can produce vitamin A, and we should increase our vitamin A intake by consuming carotene-rich foods to protect our health. However, eating carrots alone may not fully meet our vitamin A needs, so it should also be combined with other foods for complete nutrition.