Optimum Nutrition Recommendations

Navigation menu

Nutrition facts label
Here's why fennel tea may benefit you. How to Grow Kohlrabi This unusual looking vegetable has been called a 'space cabbage,' and grows easily in your garden or containers, providing you with a tasty, fresh-picked, nutrient-dense treat. Aboriginal and Torres Strait Islander people are advised that this site may contain images of people who are deceased. American Journal of Clinical Nutrition 5 , Sign in Log in with your Medical News Today account to create or edit your custom homepage, catch-up on your opinions notifications and set your newsletter preferences. Potassium Chloride salts are sometimes recommended by water dealers if the customer plans on drinking the softened water but does not want to invest in a water purification system to remove these salts.

How to End the Autism Epidemic

Shooting of Philando Castile

Junk foods made out of brown rice syrup, rice milk, and white rice are not just processed foods but arsenic-contaminated processed foods; so, they may belong down here.

But, something like whole brown rice is more difficult, because there are pros to help outweigh the cons. Why not choose any of the other seaweeds and get all the same benefits without the arsenic? And, the same thing here. Or, is there some unique benefit to rice, such that we really should try to keep rice in our diet? Rice-consuming cultures tend to be healthier, but is that because of or despite their white rice consumption? What about rice-eating Americans tending to be healthier?

So, other grains have like 10 times less arsenic and are associated with even lower disease risk. They do cite the Adventist studies, though, and some in vitro data.

For example, in a petri dish, there are rice phytonutrients that can inhibit the growth of colon cancer cells, at greater and greater doses, while apparently leaving normal colon cells alone.

The consumption of green leafy vegetables, dried fruit, and beans were also associated with lower polyp incidence. But, the only reason we care about the development of polyps is that polyps can turn into cancer. You may republish this material online or in print under our Creative Commons licence. You must attribute the article to NutritionFacts.

If any changes are made to the original text or video, you must indicate, reasonably, what has changed about the article or video.

You may not apply legal terms or technological measures that restrict others from doing anything permitted here. If you have any questions, please Contact Us. For those unfamiliar with my traffic light system, I talk about it in my book trailer: How Not to Die: This is the 12 th in a video series on arsenic.

If you missed the first 11, watch them here:. Stay tuned for the finale: By subscribing, you will automatically receive the latest videos emailed to you or downloaded to your computer or portable device.

Select the subscription method below that best fits your lifestyle. Studies have found a possible link between diets rich in carotenoids and a lower risk of prostate cancer , but more evidence is needed to confirm whether the link is causal. Past studies have concluded that beta-carotene supplementation may reduce the risk of lung cancer.

A meta-analysis published in found that people with a high intake of a variety of carotenoids had a 21 percent lower risk of lung cancer, after adjusting for smoking, compared with those who did not. The same pattern was not true for any individual carotenoid, such as beta-carotenoid. Among smokers, beta-carotene supplementation may increase the risk of lung cancer.

Consuming more beta-carotene may reduce the risk of colon cancer , according to researchers who studied people in Japan. A study found that carrot juice extract could kill leukemia cells and inhibit their progression. Carrots contain vitamin A. A vitamin A deficiency can lead to xerophthalmia, a progressive eye disease that can damage normal vision and result in night blindness, or the inability to see in low light or darkness.

According to the National Institutes of Health NIH , a lack of vitamin A is one of the main preventable causes of blindness in children. Vitamin A deficiency is rare in the United States U. So, in a way, carrots do help you see in the dark. However, most people are unlikely to experience any significant positive changes in their vision from eating carrots, unless they already lack vitamin A.

Around a quarter of the carbohydrate in carrots is sugar, but the amount of carbohydrate in carrots is relatively small. According to Harvard Health, the glycemic index of carrots is 39 , meaning the impact on blood sugar is fairly low. A half-cup serving of chopped carrot contains 1. Before the age of 50 years , men need 38 g of fiber a day, and women need 25 g.

After this age, women need 21 g per day, and men need 30 g. Health authorities advise people to consume no more than 2, mg of sodium a day. The recommended intake of potassium is 4, mg. The American Heart Association AHA recommend consuming a fiber-rich diet and increasing potassium while reducing sodium intake to protect against high blood pressure and heart disease. Carrots offer a good balance of these nutrients.

Carrots contain vitamin C, an antioxidant. This helps boost the immune system and prevent disease. Vitamin C can help reduce the severity of a cold, and the length of time it lasts. According to the U. Department of Agriculture USDA , one cup of chopped carrots, containing grams g of carrot, provides:. One cup of chopped carrots provides more than percent of an average adult male or female's recommended daily allowance RDA of vitamin A. The antioxidant beta-carotene gives carrots their bright orange color.

Beta-carotene is absorbed in the intestine and converted into vitamin A during digestion. Farmer's markets and some specialty stores offer carrots in a range of colors, such as purple, yellow, and red.

These contain a variety of antioxidants that give them their color. For example, purple carrots contain anthocyanin, and red carrots are rich in lycopene. There are two seasons a year for carrots, and local carrots are available in the spring and fall. However, they can be found in supermarkets all year. They can be bought fresh, frozen, canned, or pickled. Carrots are best stored in the refrigerator in a sealed plastic bag.

If the greens are still attached to the top of the carrot, remove them before storing to prevent the greens from drawing out moisture and nutrients from the roots. They are a versatile vegetable. They can be eaten raw, steamed, boiled, roasted, and as an ingredient in many soups and stews.

Overconsumption of vitamin A can be toxic to humans. It may cause a slight orange tinge in skin color, but this not harmful to health. An overdose of vitamin A is unlikely to happen because of diet alone, but it may result from supplement use.

People who are taking medications derived from vitamin A, such as isotretinoin Roaccutane for acne or acitretin for psoriasis , should avoid eating large amounts of carrots, as they could lead to hypervitaminosis A, an overdose of vitamin A.

Anyone who is starting a new medication should check with their doctor about any recommended dietary changes. Article last updated by Yvette Brazier on Tue 5 December All references are available in the References tab. American Heart Association's diet and lifestyle recommendations. Brief carrot history and timeline. Carotenoids and the risk of developing lung cancer: American Journal of Clinical Nutrition 88 2 , Carotenoids, retinol, tocopherols, and prostate cancer risk: Pooled analysis of 15 studies [Abstract].

American Journal of Clinical Nutrition 5 , Easy ways to boost fiber in your daily diet. Inverse associations between serum concentrations of zeaxanthin and other carotenoids and colorectal neoplasm in Japanese [Abstract].

International Journal of Clinical Oncology 19 1 , Vitamin C and immune function [Abstract]. Medizinische Monatsschrift Fur Pharmazeuten 32 2 , Fact sheet for professionals.

Macular Pigment Dietary Supplement Improves Contrast Sensitivity