Onions and carrots supply phytonutrients and other essential chemicals.
Onions and carrots are excellent
choices for improving your diet because of their nutrient content.
These versatile vegetables are available throughout the year, and you
can eat them raw in salads or cook them into soups. You can also be a
little more creative and increase the nutrient content of dishes such as
meatloaf by cooking grated onions and carrots into the recipe.
Vitamins C and E
A
cup of raw onions provides 12 milligrams of vitamin C, or 20 percent of
the daily value, and 1 cup of raw carrots supplies 7 milligrams, or 12
percent of the daily value. Vitamin C is an antioxidant that may help
lower your risk for heart disease because it helps your body metabolize
cholesterol properly, according to the Linus Pauling Institute
Micronutrient Information Center. Vitamin E is another heart-healthy
antioxidant vitamin, and each cup of carrots provides 0.8 milligrams of
vitamin E, or 5 percent of the daily value.
Vitamin A
Carrots
are known for their high amount of vitamin A, and a single cup of
chopped, raw carrots provides 21,384 international units of vitamin A,
or 428 percent of the daily value. Vitamin A plays a role in the visual
cycle, and it is necessary for maintaining healthy vision and preventing
night blindness, according to the Linus Pauling Institute Micronutrient
Information Center. Inadequate Vitamin A intake can make
iron-deficiency anemia worse. Onions do not provide vitamin A.
Allicin
Onions
and carrots provide some nutrients that are not essential components of
your diet, but these phytochemicals, or plant nutrients, may lower your
risk for cancer and heart disease, according to the University of
Michigan Health System. Onions and garlic provide a phytochemical called
allicin, which has a white color and is also in garlic. Allicin may
have antioxidant activity and lower your risk of having a stroke because
of its anti-clotting actions, according to the Linus Pauling Institute Micro-nutrient Information Center.
Additional Nutrients in Onions and Carrots
Onions
and carrots are good sources of dietary fiber, with 2.7 grams in 1 cup
of onions and 3.6 grams in 1 cup of carrots. Fiber helps lower
cholesterol levels, and the daily value for a 2,000-calorie diet is 25
grams. A cup of onions has 234 milligrams of potassium, and each cup of
carrots supplies 410 milligrams. Onions have only 64 calories and 6
milligrams of sodium per cup, and each cup of carrots has 52 calories
and 88 milligrams of sodium. Both vegetables are fat-free and
cholesterol-free.