Carrots (گاجر) retail markets aur grocery shops mein aam tor par per piece ~100 g se 200 g ke beech miltay hain—size aur quality ke mutabiq thoda farq hota hai. Medium size carrots ka wazan aam tor par ~120 g–170 g per piece hota hai, aur bade carrots ~180 g–220 g tak bhi mil sakti hain. Ye root vegetable usually bright orange hoti hai, lekin kabhi kabhi purple, red, yellow ya white varieties bhi nazar aati hain — sab ka taste thora alag lekin tasty hota hai. Carrots ki crisp texture aur natural mild sweetness ki wajah se ye raw snacks, salads ya cooked dishes dono mein bohat pasand ki jati hain.

Carrots crisp aur juicy hoti hain, is liye ye raw-snack ke tor par ya cooking ke liye equally acha choice hoti hain. Smaller carrots chops, wedges ya sticks mein cut ho kar roast, boil, stir-fry, soups aur sabziyon mein use hoti hain.

Cooking / Serving Tips:

Preparation :
Carrots ko achi tarah wash karein aur zarurat ho to peel kar lein. Slices, sticks ya cubes mein cut karke salads, soups, stir-fries ya kids snacks mein use karein.

Raw / Fresh Use :
Carrot sticks ko lemon aur namak ke sath raw snacks ke taur par enjoy kiya ja sakta hai—yeh healthy aur refreshing option hota hai.

Roast / Boil / Stir-Fry :
Carrots roast, boil ya sauté kar ke pakayein—roasting se mild sweetness aur natural flavor enhance hota hai.

Salad / Mixed Dishes :
Thin slices ya grated carrots ko fruit/veg salads, pulao, biryani, soups aur mixed sabziyan mein add kar ke color aur nutrition dono badhaya ja sakta hai.

Storage Tips :
Whole carrots ko fridge ke crisper drawer mein perforated bag ya loose container mein rakh kar 1–2 weeks tak fresh rakha ja sakta hai; cut pieces ko airtight container mein rakhein aur jaldi use karein.

Health Benefits & Diet Use:

Eye Health Support :
Carrots beta-carotene se rich hotay hain, jo body mein vitamin A mein convert hota hai aur vision/eye health ko support karta hai — especially low light vision ke liye.

Digestive & Gut Support :
Carrots fiber se bharpoor hotay hain jo digestion ko support kartay hain aur constipation jaisa masla kam karne mein madad detay hain.

Immune & Skin Support :
Vitamin C aur antioxidants carrots mein immune system ko strong banane aur skin health ko maintain karne mein madad kartay hain.

Heart & Blood Pressure Support :
Potassium aur phytonutrients carrots mein paye jate hain jo heart health aur blood pressure regulation ko madad detay hain.

Weight & Blood Sugar Support :
Carrots low-calorie aur high-fiber vegetable hain jo weight management aur blood sugar control ko support kartay hain, aur unka glycemic index low to moderate rehta hai.

Who Can Use :
Zyada tar log raw ya cooked carrots ko apni diet mein everyday include kar sakte hain — ye bachon se le kar adults tak sab ke liye generally suitable hotay hain.

Who Should Avoid or Limit :
Agar kisi ko digestive sensitivity ya allergies ho to raw form mein portion control rakhein; cooked form zyada gentle hota hai for sensitive digestion.

Diet Plan Use :
Carrots soups, salads, roasted dishes, stir-fries ya mixed sabziyon mein add karke balanced aur nutrient-rich meals ready kiye ja sakte hain—fried aur heavy creamy sauces ko limit rakhein.

Nutritional Value:

Carrots naturally low in calories aur nutrient-dense vegetable hain. Ye fiber, vitamin A (beta-carotene), vitamin K, vitamin C aur potassium se rich hotay hain jo digestion, immune function, heart health aur overall wellness ko support kartay hain.

Nutritional Information (Approx per 100g):

• Calories: approx 40–45 kcal

• Carbohydrates: ~8–9 g

• Dietary Fiber: ~2.7–3 g

• Protein: ~0.8–1 g

• Fat: ~0.1–0.2 g

• Vitamin A (Beta-carotene): high amount

• Vitamin C: present

• Vitamin K: present

• Potassium: moderate amount