Crisp, sweet, and with a compelling richness of color and flavor, carrots are an essential
in recipes from stews and soups to stir-fry dishes and raw salads. Commonplace as they may
seem, plain old carrots can take on a sophisticated culinary appeal when they are
well-treated.
Varieties and forms
Besides the long, cylindrical, orange variety, carrots also come in stubby oval shapes,
tender baby (bunched), and in white and yellow varieties that are harder to find but worth the
search.
Buying and storing tips
Fresh carrots can be found in the produce section of health food stores and supermarkets.
Carrots with the greens still attached have the sweetest flavor; make sure the greens are
crisp and fresh looking. Look for firm, bright carrots, without cracks on the sides or sprouts
where the green tops have been removed. Remove the greens about two inches (5.08cm) above the
carrots and store, tightly sealed, for three to five days.
Preparation, uses, and tips
Scrub carrots just before cooking, and peel if desired. To preserve their natural sugars
and sweet flavor, cook carrots in as little liquid as possible. Steaming and baking both help
seal in the flavor. For a vegetable roast, cut carrots on the diagonal, combine with diced turnips,
potatoes, and onions, toss with olive oil and rosemary, and bake at 400°F (200°C) until
tender.
Nutritional Highlights
Carrots (raw), 1 medium
Calories: 26
Protein: 0.63g
Carbohydrate: 6.18g
Total Fat: 0.116g
Fiber: 1.83g
*Excellent source of: Vitamin A (17,158 IU)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
Health benefits and concerns
Atherosclerosis
Diets high in insoluble fiber (found in some vegetables)
are associated with protection against heart disease in both men and women.
Athletic
performance
Carbohydrate food is the most efficient fuel for energy production and can also be stored
as glycogen in muscle and liver, functioning as a readily available energy source for
prolonged, strenuous exercise. For these reasons, carbohydrates may be the most important
nutrient for sports performance. Depending on training intensity and duration, athletes
require up to 4.5 grams of carbohydrates per day per pound of body weight or 60 to 70 percent
of total dietary calories from carbohydrates, whichever is greater. Including starchy
vegetables in the diet is one good way to obtain these carbohydrates.
Cancer
The strong association between increased intake of
beta-carotene from food and a reduced risk of lung
cancer does not necessarily mean that supplementation with natural beta-carotene
supplements would reduce the risk of lung cancer. Dietary beta-carotene may be a marker for
diets high in certain fruits and vegetables that contain other anticancer substances that may
be responsible for the protective effects. Until more is known, some doctors advise smokers to
avoid all forms of beta-carotene supplementation—even natural beta-carotene.
Cataracts
Some, but not all, studies have reported that eating more foods rich in beta-carotene or vitamin A was associated with a lower risk of cataracts.
Synthetic beta-carotene supplementation has not been found to reduce the risk of cataract
formation. It remains unclear whether natural beta-carotene from food or supplements would
protect the eye or whether beta-carotene in food is merely a marker for other protective
factors in fruits and vegetables high in beta-carotene.
High
homocysteine
A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people
were assigned to either a diet containing a pound of fruits and vegetables per day, or to a
diet containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those
eating the higher amount of fruits and vegetables had an 11 percent lower homocysteine level
compared to those eating the lower amount of fruits and vegetables.
Macular
degeneration
People who eat plenty of fruits and vegetables high in beta-carotene appear to be at lower
risk for macular degeneration than people who do not eat these foods. However, another study
found no association between age-related macular degeneration and intake of antioxidants,
either from the diet, from supplements, or from both combined. More research is needed to
reconcile these differences. In the meantime, beta-carotene-rich vegetables continue to be
part of a healthful diet.
Night blindness
Low intake of fruits and vegetables containing beta-carotene, which the body can convert
into vitamin A, may also contribute to a vitamin A deficiency.
Pap smear
Most dietary studies have found that women receiving high amounts of nutrients from fruits
and vegetables have less risk of cervical dysplasia. Protective effects may be especially
strong from diets high in dark yellow and orange vegetables (carrots, winter squash, etc.) and tomatoes.
Health benefits and
concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other
vegetables. Read about health benefits and concerns
for vegetables for a full description.
