Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants ( 1 ).They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.What’s more, their carotene antioxidants have been linked to a reduced risk of cancer.2.8 grams Fat: 0.2 grams Carbs Carrots are mainly composed of water and carbs.Vitamins and minerals Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6.Vitamin K1: Also known as phylloquinone, vitamin K1 is important for blood coagulation and can promote bone health ( 17 , 18 ).They are also a good source of several B vitamins, as well as vitamin K and potassium.Eating fat with carrots can help you absorb more of the beta carotene ( 19 ).The main plant compounds in carrots are: Beta carotene: Orange carrots are very high in beta carotene.Orange carrots are very high in beta carotene.SUMMARY Carrots are a great source of many plant compounds, especially carotenoids, such as beta carotene and lutein.Reduced risk of cancer Diets rich in carotenoids may help protect against several types of cancer.Lower blood cholesterol High blood cholesterol is a well-known risk factor for heart disease.Eye health Individuals with low vitamin A levels are more likely to experience night blindness, a condition that may diminish by eating carrots or other foods rich in vitamin A or carotenoids ( 34 ).SUMMARY Eating carrots is linked to a reduced risk of cancer and heart disease, as well as improved eye health.Studies comparing organic and conventionally grown carrots did not find any difference in the amount of carotenoids or antioxidant content and quality ( 38 , 39 , 40 , 41 , 42 ).There’s very little difference in nutrients between regular and baby carrots, and they should have the same health effects.SUMMARY Baby carrots are whole carrots harvested before they grow large, while baby-cut carrots are pieces from larger carrots that have been machine-cut, peeled, polished, and washed before packing.SUMMARY Carrots may cause reactions in people allergic to pollen. .

20 Vegetables With The Most Protein

the roasted veggie salad.".That may pale in comparison to a chicken breast (34 grams per 4 ounces) or burger (26 grams per quarter pounder), but vegetables are also high-fiber foods that contain antioxidants and vitamins.Yes, we included some botanically classified fruits like eggplant and pepper, but we put them on the list because people typically eat them like veggies.Protein, per 1 cup: 0.82 grams.Unfortunately, it's not the protein content of carrots.That being said, munching on these veggies either raw or steamed will still serve up a healthy dose of inflammation-fighting vitamin A.Try one of our 41+ Best Carrot Recipes for Weight Loss.Find out the Secret Effects of Eating Bell Peppers, Says Science.You'll soon see that kale has more protein than the next veggie, but we docked it a spot because the majority of dieters eat this leafy green raw, in which case, you'll only get a measly half a gram of protein out of a cup.To up your muscle-building power, we'd recommend adding some chickpeas to your next kale salad.It may be low, but 2 grams of protein for only 27 calories and an additional 2 grams of fiber isn't all that bad for zucchini.Protein, per 1 cup: 2.28 grams.If you can get past the bitter taste, broccoli rabe is a great addition to your diet.A sauteed cup of the high-protein leaves will serve up close to four grams of protein along with an additional four grams of belly-filling fiber.Protein, per 1 cup: 3.7 grams.Mushrooms are a favorite of vegetarians thanks to their unctuous umami flavor that's also found in meat and cheese (and what makes each taste so good!).Protein, per 1 cup (baked with skin): 4.02 grams.Add this tuber as a side dish to your typical chicken breast meal to up your protein content even more and you'll also reap the benefits of their carotenoids: disease-fighting compounds that give you glowing skin.Protein, per 1 cup: 4.21 grams.Sweet yellow corn is full of lutein and zeaxanthin—two phytochemicals that work in tandem to promote healthy vision.Here are some other Surprising Side Effects of Eating Corn, Says Science.We'd recommend eating it sauteed for the most hunger-quelling benefits: while one cup of cooked spinach has over five grams of fiber, the same cup of raw spinach doesn't even make it to one.With five grams of protein per cup, this roasted squash makes a great, filling addition to your favorite veggie-filled soup recipe or tossed with pine nuts, arugula, and bow tie pasta.Protein, per 1 cup: 5.15 grams.Protein, per large potato with skin (baked): 7.86 grams.These tiny green beans will not only tone your muscles with over eight grams of protein, but they'll also provide seven grams of satiating fiber—all for a mere 125 calories. .

Vegetables High in Protein: 19 Veggies and How to Eat More

But if you’re not a big meat eater, you have other options to make sure you get the recommended amount of protein that your body needs.Try out these options for plenty of variety.Edamame Total protein: 18.46 grams per cup (prepared from frozen) If you normally only eat edamame at your local sushi restaurant, it’s time to start enjoying it at home.Pinto beans Total protein: 15.41 grams per cup (boiled from dried) Pinto beans are popular in Mexican cooking.They work well in burritos, as a salad topper, in soups and chilis, or just as a side.Chickpeas Total protein: 14.53 grams per cup (boiled from dried) Chickpeas, also known as garbanzo beans, are a main ingredient in hummus.Enjoy snacking on roasted chickpeas or using them as a staple in curries, soups, or vegetable bowls.Fava beans Total protein: 12.92 grams per cup (boiled from dried) In their pods, fava beans look like edamame or green beans.Lima beans Total protein: 11.58 grams per cup (boiled) This little legume packs a nutritious punch with plenty of potassium, fiber, and iron.Recipes to try: Mediterranean Baked Lima Beans.Quinoa Total protein: 8.14 grams per cup (cooked) This popular health food is high in protein, fiber, antioxidants, and minerals.Recipes to try: Healthy Twice Baked Potatoes. .

Carrots: Nutrition, Benefits, Risks, & Preparation

This popular and versatile veggie may taste slightly different depending on the color, size, and where it's grown.They're rich in beta-carotene, a compound your body changes into vitamin A, which helps keep your eyes healthy.Yellow carrots have lutein, which is also good for your eyes.Carotenoids give carrots their orange and yellow colors, while anthocyanins are responsible for red and purple coloring.First, all those antioxidants are also good for your heart. .

How Much Protein Does Fresh Carrot Juice Have?

| Protein.Protein in Carrot Juice A 1-cup serving of carrot juice contains approximately 2 grams of protein.Additional Nutrients One cup of carrot juice supplies 2,256 micrograms of vitamin A.Vitamin C is another nutrient that keeps your immune system strong and healthy. .

Carrot Nutrition Facts and Health Benefits

Carrots add a pop of color and a range of beneficial nutrients to salads, soups, stews, and side dishes.Carrots are an excellent source of vitamin A—specifically beta carotene, which is responsible for their orange color.Summary Carrots are a healthy source of carbohydrates and fiber while being low in fat, protein, and sodium.The positive health effects of carrots can be largely attributed to their carotenoid content (vitamin A).The polyphenols in carrots have been shown to increase bile secretion, which decreases cholesterol and triglyceride levels.Because these compounds tend to accumulate in the retina, they are particularly helpful in preventing age-related macular degeneration, a common cause of vision loss.Regular consumption of carrots and other orange vegetables is a good way to protect your eyes against the effects of aging and environmental damage.Consuming vegetables with beta carotene should not replace proper oral hygiene, such as lowering added sugar intake, eating sugary foods in moderation, and regular brushing and flossing.Carrots come in many colors, including yellow, orange, red, and purple, each with various levels and types of antioxidants.Purple carrot extract has been shown to protect colon cells against oxidative DNA damage by over 20%.If you are allergic to birch tree pollen, you may also experience a cross-reactivity triggered by carrots called oral allergy syndrome.Carrots aren't known to cause dangerous side effects, but if you eat a large quantity of them (or other foods high in beta carotene), it's possible to develop a harmless condition called carotenemia.Carotenemia is a yellowing of the skin, and it typically resolves itself shortly after you reduce your consumption of beta carotene.There are several varieties of carrots that differ slightly in color, shape, size, taste, and preferred growing conditions.Other popular carrot varieties include Orbit, Thumbelina, Royal Chantenay, Danvers, Avenger, Gold Pak, Tender Sweet, and Belgium White.You can find carrot varieties that range in color from white, yellow, orange, red, purple, and black.Look for fresh carrots that are firm and dry, without major blemishes or signs of decay (like limpness or sliminess).Before eating or cutting into carrots, it's important to scrub off any outside dirt and bacteria using a vegetable brush under cool running water. .

Plant power: The 10 veggies with the most protein

It is high in protein per calorie.Watercress has the following protein content ( 1 ): One cup (34 grams [g]) of watercress contains 0.8 g of protein.100 g of watercress contains 2.3 g of protein and 11 calories.Watercress is a rich source of vitamin C, a powerful antioxidant, and it also contains B vitamins, calcium, potassium, and vitamin A.Alfalfa sprouts have the following protein content ( 8 ): One cup (33 g) of alfalfa sprouts contains 1.3 g of protein.This vegetable is a rich source of vitamin K and a decent source of folate, iron, magnesium, phosphorus, zinc, copper, and vitamin C. Animal studies have suggested that alfalfa sprouts can reduce cholesterol levels.Spinach has the following protein content ( 15 ): One cup (25 g) of raw spinach contains 0.7 g of protein.100 g of spinach contains 2.9 g of protein and 23 calories.Spinach contains plant compounds that can increase antioxidant defense and reduce inflammation ( 16 ).Chinese cabbage is a rich source of vitamins A, C, and K. It is also a good source of folate and a decent source of calcium and potassium.It may also have anti-inflammatory properties ( 21 , 22 , 23 ) Some studies say that Brassica vegetables, a group that includes Chinese cabbage, could contain compounds that reduce the risk of prostate cancer ( 24 ).Additionally, an animal study showed that taking supplements of Chinese cabbage powder reduced the risk of liver cancer ( 25 ).People can grill, boil, steam, or pan-fry asparagus, and it works in salads and as a side dish.Mustard greens have the following protein content ( 30 ): One cup (56 g) of chopped mustard greens contains 1.6 g of protein.100 g of mustard greens contains 2.9 g of protein and 27 calories.They are also a good source of vitamin E.

Mustard greens, like many other plants, contain phenolic compounds that give them antioxidant properties ( 22 , 31 ).The same study also found that steaming may have similar positive effects on collard greens, kale, cabbage, green peppers, and broccoli.Collard greens have the following protein content ( 33 ): One cup (36 g) of chopped collard greens contains 1.1 g of protein.100 g of collard greens contains 3 g of protein and 32 calories.As another member of the Brassica family, collard greens are a good source of phenolic compounds and antioxidants ( 31 , 34 ).Broccoli has the following protein content ( 36 ): One cup (88 g) of chopped broccoli contains 2.5 g of protein.100 g of broccoli contains 2.8 g of protein and 34 calories.Also, like mustard greens, broccoli has a higher capacity to bind to bile acids when steamed, so eating steamed broccoli may help reduce cholesterol levels in the blood (32).Brussels sprouts are also very rich in vitamins C and K and are a good source of folate and vitamin B-6.Cauliflower Like broccoli, cauliflower provides a high amount of protein for the number of calories it delivers.Cauliflower has the following protein content ( 42 ): One cup (107 g) of cauliflower contains 2 g of protein.100 g of cauliflower contains 1.9 g of protein and 25 calories. .

Carrot 'antifreeze' protein has an irregular ice-binding site that

Ice-binding proteins (IBPs) are found in many biological kingdoms where they protect organisms from freezing damage as antifreeze agents or inhibitors of ice recrystallization.Unexpectedly, close examination of its surface did not reveal any large regions of flat, regularly spaced hydrophobic residues that characterize the ice-binding sites (IBSs) of potent antifreeze proteins from freeze-resistant fish and insects.Antifreeze proteins (AFPs) were first discovered in Antarctic fishes in the late 1960s [1], and have since been found in many different biological kingdoms, including arthropods, plants, algae, fungi and eubacteria [2,3].In fishes and insects, they protect the organism from freezing by binding to, and stopping further growth of internal seed ice crystals [5].However, in plants that cannot resist freezing, AFPs appear to help the organism tolerate being frozen by preventing the recrystallization of ice [6].Even single amino acid changes on the ice-binding site (IBS) of an IBP structure can have significant effects on antifreeze activity as measured by thermal hysteresis (TH) in a nanolitre osmometer [14].However, terrestrial insects can face much lower winter temperatures, and have generally evolved more potent AFPs, which have been referred to as ‘hyperactive’ [18].However, only a few, such as those from bittersweet nightshade [23], carrot [6] and grass [24], have been purified and characterized; and of these the only available crystal structure is that of an IBP from perennial ryegrass, Lolium perenne [25].The LRR beta-solenoid structure of PGIP2 from the green bean, Phaseolus vulgaris, which shares 42.7% identity with DcIBP [37], was used to homology model the carrot protein [38]. .

52 Iron-Rich Foods to Add to Your Diet – Cleveland Clinic

Are you getting enough iron daily?Advertising Policy Cleveland Clinic is a non-profit academic medical center.To get a better idea of how you can work more iron into your diet, here is a handy list of iron-rich foods.Dried or canned peas and beans (kidney, garbanzo, cannellini, soybeans, etc.Iron-rich bread and cereal.Enriched white bread.Wheat products.Other foods that are high in iron.Why you need iron in your diet.According to Zumpano, the daily recommended amount of iron for adults ages 19-50 is:.Women who are 51 and older should aim for 8 milligrams of iron daily.There are two main types of iron — heme and non-heme iron.Zumpano explains.“Heme is better absorbed by the body and is commonly found in liver, meat, poultry and seafood.”.Non-heme iron.“Non-heme iron is commonly found in legumes (beans), nuts, seeds, and certain vegetables like spinach and potatoes.”.You can also get iron through fortified sources such as tofu, grains, bread and cereal.Is it better to get iron from food or a supplement?If you don’t eat meat or animal products, Zumpano suggests that you eat more leafy greens, legumes (beans), whole grains, mushrooms and tofu, along with vitamin C-rich foods like citrus fruits, strawberries, tomatoes and red peppers.Eating a source of iron with a source of vitamin C will help your body absorb iron even better.Limit the amount of calcium that you consume with foods that are rich in iron as calcium can block iron absorption.Iron recommendations for plant-based diets.You can incorporate foods that are rich in iron into breakfast, lunch, dinner and snacks.Breakfast Fried Rice with Scrambled Eggs.This recipe calls for quite a few sources of iron — cashews, eggs, sesame seeds and peas.Throw some meats, dried fruits, veggies, cheese, nuts and more on a charcuterie board and dig in!Toasted Quinoa and Almond Date Balls.It’s also made with fruits, seeds, nuts and grains that are wonderful sources of iron. .

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