For those households with picky eaters, today’s article will help you talk them into liking them and suggest some handy tips to sneak more carrots into their diet.

What makes carrots an essential vegetable?

After in-depth research, we believe this basic yet classic vegetable deserves higher recognition since it offers many health benefits.

Prevent eye-sight problems

Growing up with home-cooked parents, some of us may have once heard our mom or dad reminding us to finish the carrots in our bowl. They believe that the nutrients in carrots can help prevent short-sighted disease. While some may be skeptical, scientists have proven that the beta-carotene in carrots does benefit eye health. Beta-carotene or the red pigment is the natural food coloring that gives carrots, tomatoes, and beetroots their vibrant color. After absorbing beta-carotene, our body will convert it into vitamin A and transport it through blood vessels to nourish the eyes and other body parts [2]. Carrots are an abundant source of vitamin A compared to oranges, as 3.5 oz. offers up to 16700 IU of vitamin A.

Regulate metabolism

Carrots are rich in dietary fibers and have cleansing and detoxifying properties [3]. Mostly made from cellulose and lignin, the insoluble fiber in carrots allows you to digest and absorb nutrients more efficiently, lowering the risk of constipation. Besides, carrots have soluble fiber in the form of pectin, which assists in blood sugar management and gut health improvement. Notwithstanding, if your kids skip carrots and other fibrous vegetables, they are more likely to suffer from malnutrition, which can hinder height growth.

Avoid obesity and overeating

Carrots are surprisingly low in calories, only 41 calories per 3.5 oz, making them an ideal ingredient for those seeking to lose weight. Moreover, you do not have to be a professional chef to cook a decent carrot meal. You can simply julienne them and mix them with favorite fruits like apples, pears, or berries and nuts like cashews and walnuts for a refreshing salad. All the nutritious goodness in carrots will fill you up instantly and keep you full for longer. No more cravings for unhealthy snacks, crackers, or sweets!

Aside from preventing overeating, having a fit body frame contributes to vertical development in kids and teens. Experts have proven that though, at first, obese children may grow taller than their age, their final adult stature is visibly reduced [4].

Enhance bone and muscle growth

As the main component of human bones, calcium is an indispensable micronutrient. However, our body cannot fully soak up this precious mineral with the help of vitamins A, D, and K. Carrots, bursting with vitamin A, will encourage bone density and production as they assist calcium absorption.

Do carrots make you taller?

The answer is both yes and no!

Carrots host tons of nutrients that directly and indirectly boost your height; however, a diet that only calls for carrots does more harm than good. Our body requires various nutrients from different food groups to support healthy growth. For example, protein in chicken, turkey, beef, salmon, tuna, and legumes enhances your muscles, whereas antioxidants in fruit strengthen your immune barriers.

Moreover, humans have a limited amount of time to grow taller, around 10-15 for girls and 11-16 for boys, when their growth plates are still open. During this golden time, puberty takes place, and balanced nutrition and exercise will add a considerable 5-7 inches to their stature. Once this period passes, no matter how many carrots you consume, you stand no chance of growing taller.

How to sneak more carrots into your meals

It is understandable for kids to dislike the intense taste and crunchy texture of certain foods because their senses are more sensitive than most adults. Parents’ mission is to find creative ways to incorporate more veggies into their diet without them noticing.

Let us show you how!

Puree carrots for soups

Instead of serving baked carrots on the side of your main course, consider blending them into soups for appetizers. You can cook baby carrots and other vegetables, like cubed potatoes and pumpkin, with milk and blend them using a stick blender until silky smooth. Believe it or not, your kids will be obsessed with the sweet and buttery taste and may even make this dish their favorite!

Turn carrot slices into healthy chips

Forget about those greasy bags of chips loaded with saturated fat, salt, and preservatives, and give homemade carrot crisps a try. Since the recipe requires thinly sliced carrots, you can leave the skin on for extra fiber. After prepping, line your air fryer with parchment paper, spread the carrot pieces evenly, and press the button. You will have a healthy and tasty snack for your little ones in no time.

Blend carrots into smoothies

If you find carrot chips a bit bland, try some carrot smoothie recipes. In a blender, add some chopped carrots, fresh fruit, and ice cubes, then pour in some milk of your choice. Blend the ingredients until well mixed, and enjoy.

Add them to the juice mix

The alluring orange-yellow-ish hue of carrots pairs seamlessly with oranges and apple juice, whereas their noticeable taste is diluted by other liquids. Your picky eater will not even recognize the presence of their least favorite vegetable!

Make carrot desserts

The fragrance of freshly baked carrot cake and the melt-in-the-mouth texture of carrot ice cream will help your kids forget about its mild grassy flavor. However, remember to limit the amount of sugar and food coloring in your child’s dessert to prevent them from becoming overweight.

In a nutshell,

Similar to other vegetables, carrots are beneficial to your physique and overall wellness by showcasing a wealth of vitamins A, C, B6, and key minerals. However, kids and teens should aim to build a balanced diet with a decent proportion of meat, veggies, nuts, and fruit rather than only eating carrots to achieve their dream height. Also, do not forget to exercise regularly and get enough sleep to ensure our body develops to its full potential. 

• Related post: Does diet affect height growth?
  

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References:

[1] (PDF) critical review on the immunomodulatory activities of ... (n.d.-b). https://www.researchgate.net/publication/364769574_Critical_review_on_the_immunomodulatory_activities_of_carrot’s_b-carotene_and_other_bioactive_compounds 

[2] HM;, J. F. A. A. (n.d.). A mechanistic review of β-carotene, lutein, and zeaxanthin in eye health and disease. Antioxidants (Basel, Switzerland). https://pubmed.ncbi.nlm.nih.gov/33114699/ 

[3] Sharma, K. D., Karki, S., Thakur, N. S., & Attri, S. (2012, February). Chemical Composition, functional properties and processing of Carrot-A Review. Journal of food science and technology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3550877/