5 carrots a week can help prevent cancer, this is the best way to eat
Carrots, as an affordable and common vegetable, have long been a representative ingredient in a healthy diet.
Recently, a new study published in the authoritative journal “Critical Reviews in Food Science and Nutrition” once again praised this ingredient and provided a simple anti-cancer method—eating carrots.
How many carrots should you eat each day to have a cancer-preventive effect? What is the best way to consume them? Let’s take a look.
Consuming 5 Carrots a Week Reduces Cancer Risk by 20%
Researchers from Newcastle University in the UK conducted a meta-analysis of 198 eligible studies, incorporating data from 138,917 cancer cases and 4,707,643 participants.
Through food frequency questionnaires, researchers collected data related to carrot intake, plasma α-carotene levels, and the incidence of cancer. A detailed analysis was performed on the association between these factors.
The final results indicated that compared to those who did not consume carrots, eating 5 carrots per week (approximately 400 grams) could reduce the risk of cancer by 20%. Even with a weekly intake of just 60 grams of carrots, the risk of cancer occurrence could still decrease by 4%.
Furthermore, individuals with the highest plasma α-carotene levels had a 20% lower risk of developing cancer compared to those with the lowest levels.
Additional Benefits of Regular Carrot Consumption:
- Eye Protection:
Carrots are notably rich in β-carotene, with a content of 2653 micrograms per 100 grams, surpassing many leafy vegetables. β-carotene can be converted into vitamin A, crucial for the synthesis of visual pigments in visual cells. Adequate intake is necessary for maintaining the synthesis of rhodopsin and the entire process of dark vision. Vitamin A deficiency can lead to night blindness and, in severe cases, dry eye syndrome or blindness.
Carrots also contain lutein and zeaxanthin, important components of the macular pigment in the cornea. These substances protect the retina from damage caused by blue light and increase visual sensitivity.
- Aid in Preventing Constipation:
According to information from the USDA’s nutritional database, carrots have a total dietary fiber content of 2.8 grams per 100 grams, roughly three times that of bok choy. Dietary fiber enhances satiety and promotes gastrointestinal motility, preventing constipation and aiding in the proliferation of beneficial gut bacteria.
- Boosting Immune System:
After conversion to vitamin A, carotenoids in carrots enhance the immune function of the body, playing a crucial role in preventing the transformation of epithelial cells into cancerous cells. Additionally, lignin components in carrots also enhance the body’s immune mechanisms.
In conclusion, carotenoids play several roles in maintaining overall health. However, many may not be aware that the absorption rate of carotenoids is not 100%, meaning that not all ingested carotenoids are fully utilized. So, how can you eat carrots to improve the absorption rate of carotenoids?
The Best Way to Eat Carrots: Steaming!
When it comes to the consumption of carrots, stir-frying with plenty of oil seems to be the popular choice. The explanation for this practice seems plausible: the carotenoids in carrots can be converted into vitamin A, which is fat-soluble. To promote the conversion and absorption of vitamin A, carrots should be stir-fried with more oil.
However, this is not entirely accurate!
Firstly, too much oil can affect the taste, making carrots greasy. Secondly, stir-frying carrots with excess oil causes most of the carotenoids to leach into the oil, but the majority of this oil remains at the bottom of the dish and is not fully consumed unless you plan to lick the oil clean. Additionally, “oil stir-frying” involves high-temperature cooking, which accelerates the oxidation of carotenoids, resulting in significant nutrient loss.
Therefore, to enhance the absorption rate of carotenoids, experts recommend the cooking method of steaming.
