The Health Benefits of Carrots

Where do carrots eat their dinner?
Answer: At the vege-table!

Carrots are a root vegetable which are packed with vitamins, minerals, and fiber. In this month’s blog, we will discuss the health benefits of including carrots in meal planning.

Carrots are popular as a cooking vegetable, salad item, snack food, and raw vegetable. Carrots are high in beta-carotene (Vitamin A precursor or carotenoid), and contain Vitamin C, Vitamin K, potassium, other vitamins and minerals, and dietary fiber.

Carrots are a versatile vegetable, readily available fresh, frozen, or canned. The pigmentation of a carrot is due to beta-carotene, the provitamin form of Vitamin A. In selecting for brighter color, the Vitamin A content of common carrot varieties has increased over time. When ingested, beta-carotene is converted to the active form of Vitamin A, which then has an active effect within our bodies. Vitamin A is important for immune system functioning and healthy cell growth. Carrots are one of the richest sources of Vitamin A and an excellent source of antioxidants. Studies have shown that carotenoids may decrease your risk of age-related macular degeneration. Carotenoids may help protect against prostate, colon, and stomach cancer. Studies have found that eating more carrots has been linked to lower cholesterol levels, which in turn decreases risk for heart disease.

Carrots are fat free, low in sodium, cholesterol free, a good source of Vitamin C, and low in calories. Considering ½ cup of carrots provides 41 calories, you can feel full longer and decrease your total caloric intake. Over the long term, carrots can be included in meal planning to promote gradual weight loss.

Carrots are available in a variety of colors including white, purple, yellow, orange, and red, although orange is the most popular and highest in beta-carotene.

Orange – common all-purpose carrot; crunchy with mild flavor.
Yellow – light yellow all the way through; sweet, earthy taste.
Purple – dark violet to reddish purple carrot with an orange-yellow core; intensely sweet and sometimes peppery.
Red – sweeter than orange carrots.
White – mild, sweet flavor.
Baby-cut – fully grown orange carrots cut to small pieces; sold packaged.

Serving Ideas

• Serve raw carrots with hummus, low-fat dressing, or dips for a healthy snack.
• Add shredded carrots to soups, stir-fries, and salads for a crunchy, sweet flavor.
• Use shredded or pureed carrots in baked goods, such as carrot bread or muffins.
• Toss washed and scrubbed carrots with oil and roast at 400º F for 20 to 30 minutes to bring out their sweet flavor.