Black carrots are a unique variety of the common carrot, known for their deep purple-to-black colour, which comes from a high concentration of anthocyanins, a type of antioxidant. It goes with a scientific name Daucus carota subsp. Sativus, that have been traditionally used in both culinary and medicinal practices. Recently, they have gained popularity owing to their rich nutritional profile and potential health benefits.
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Black Carrot Plant
Black carrots are one of the colour cultivators of the carrot family and are indigenous to China, Middle East countries and India. Carrots are typically available in several colours including orange, red, purple, white, yellow and black. The colour variation is chiefly due to the concentrations of bioactive plant compounds in the varieties. The dark colour of purple and black indicates a high level of anthocyanins, whereas orange and yellow carrots are higher in beta-carotene and other active ingredients. They grow as biennial plants with feathery green leaves and an edible root. Black carrots are typically more fibrous than their orange counterparts but can be sweet and crunchy, especially when harvested young. Black carrots grow in cooler climates and need full sun exposure. A well-drained, sandy soil with a neutral pH is favourable for cultivation.
Nutrition
Black carrots are bestowed with a dense profile of essential nutrients and a powerhouse of antioxidants like anthocyanins and beta carotenes. The nutritional content of a 100gram serving of black carrots
Calories: 35 kcal
Carbohydrates: 8.2g
Fiber: 2.9g
Protein: 1g
Vitamin A: 334% of the RDI
Vitamin C: 6% of the RDI
Potassium: 7% of the RDI
*Source As Per The Food and Drug Administration USDA
Health Benefits
Rich in Antioxidants:
Black carrots pack a storehouse of anthocyanins and beta-carotene antioxidants that protect the cells from oxidative stress, which can reduce the risk of chronic conditions such as cancer, heart disease, and diabetes. Adding this nutrient-dense root vegetable into your diet regimen is a flavourful way to optimise your defence against oxidative damage.
Supports Eye Health:
Black carrots contain a vast reserve of beta-carotene, converted into vitamin A in the body. Vitamin A is a key nutrient essential for maintaining vision and averting the risk of night blindness. Potent antioxidant qualities in black carrots support lower the risk of macular degeneration and slow down the development of cataracts, thereby improving eye health and good vision
Anti-inflammatory Effects:
Anthocyanins in black carrots have anti-inflammatory effects, which can help ease inflammation and manage conditions like arthritis and other inflammatory diseases.
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Improves Digestive Health:
The goodness of dietary fiber content in black carrots supports the digestion process, preventing constipation, regularising bowel movements and maintaining a healthy gut microbiome.
Heart Health:
The potassium in black carrots helps regulate blood pressure, while the antioxidants support overall heart health by preventing oxidative damage to blood vessels and diminishing cholesterol levels. Incorporating black carrots into heart-healthy recipes can be an effective way to promote cardiac health and function.
Regulates Blood Sugar:
Some studies suggest that anthocyanins may improve insulin sensitivity and reduce blood sugar levels, which can be beneficial for managing diabetes.
Uses
Culinary Uses:
Black carrots can be eaten raw, juiced, or cooked. They are often used in:
Their deep colour makes for a visually appealing addition to salads.
Black carrot juice is popular in certain regions and has a slightly earthy taste.
Black carrots are often used to make fermented foods like pickles.
When cooked, they add depth of flavour and colour to dishes.
Natural Food Colouring:
Due to their dark pigmentation, black carrots are sometimes used as a natural food colouring agent, especially in beverages, desserts, and jams.
Medicinal and Traditional Uses:
In traditional medicine, black carrots have been used for their anti-inflammatory and digestive benefits.
Side Effects
Though rare, some individuals may experience allergic reactions to black carrots. Itching, swelling, or difficulty breathing are some of the symptoms observed. If you experience any of these symptoms, avoid eating and seek medical attention.
Anthocyanins may interact with certain medications, such as blood thinners, so individuals on these medications should consult their healthcare provider before increasing their intake of black carrots.
Conclusion
Black carrots are a wholesome and versatile root vegetable, packed with antioxidants, vitamins, and fiber. Their health benefits range from improving eye and heart health to supporting digestion and reducing inflammation. To reap the impressive benefits of black carrots incorporate them into your meal plan and optimise your overall health and well-being.
(This article is reviewed by Soumita Basu, Ayurveda Pharma Expert)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
https://www.sciencedirect.com/science/article/pii/S2772502224000337
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770766/
Black carrot anthocyanins exhibit neuroprotective effects against MPP+ induced cell death and cytotoxicity via inhibition of oxidative stress mediated apoptosis
Merve Zaim,corresponding author1 Ihsan Kara,1 and Aynur Muduroglu2
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8554904/
