The carrot is a sweet and tasty root vegetable with great texture. When eaten raw, it has a nice crunch. When cooked, it has a tender, creamy bite.
As a child, you were probably told to eat your carrots because they’re good for your eyes. There is truth to that, but this root vegetable has many other health benefits. In fact, they are often claimed to be the perfect health food.
The highly nutritious carrot is a good source of several vitamins and minerals including biotin, potassium, vitamins K, B6, C, as well as two carotenoids called alpha-carotene and beta-carotene — an antioxidant that your body converts into vitamin A.
Vitamin A is vital for boosting the body’s immune system. Vitamin A plays an important role in the forming and protecting mucous membranes which make up the lining of the respiratory, digestive and urogenital tracts. Mucus membranes act as barriers to keep germs out of the body and our defense system strong. Vitamin C is also helps keep our immune system healthy.
There are many colors of carrots including yellow, white, orange, red, and purple. They all have something different to offer. Purple carrots have anti-inflammatory properties, yellow carrots contain the most lutein, orange carrots have a lot of alpha- and beta-carotene, and the red variety contains high amounts of lycopene.
Eye health is probably the carrot’s most widely known nutritional benefit. Lutein and zeaxanthin, two antioxidants compounds found in carrots have been shown to promote eye health. They protect the retina and lens and play a role in the prevention of macular degeneration.
Just one large carrot (one cup) can provide 100% of the recommended daily intake for vitamin A, an important nutrient which is believed to help prevent age-related macular degeneration. Low levels of vitamin A can lead to xerophthalmia, a condition which can damage normal vision and result in night blindness. Studies suggest that eating carrots or other foods rich in vitamin A may diminish the condition.
Although higher in sugar than other vegetables, carrots have anti-diabetic properties. A review published in Food and Nutrition Sciences, reports that people who had lower levels of carotenoids had higher blood sugar levels as well as higher fasting levels of insulin. It is therefore believed that carotenoids may help in the management of diabetes.
Carrots also contain soluble fiber which has been shown to help regulate sugar and insulin levels after eating. One medium carrot (61 grams) provides 2 grams of fiber.
The glycemic index (GI) measures how quickly food raises blood sugar after a meal. A low GI ranking helps food provide a steady energy level. Carrots often rank low on the index, ranging from 16 to 60. Raw carrots rank the lowest, cooked carrots a little higher and puréed rank the highest. Consumption of foods with low glycemic index ranking has been linked to a number of health benefits and is considered particularly beneficial for diabetics.
Carrots contain a number of carotenoids including beta-carotene which has been linked to a lower rate of colorectal cancer. Research suggests that lycopene, another carotenoid found in carrots, could protect against stomach, prostate, lung and breast cancer.
According to recent research polyacetylenes, bioactive compounds found in carrots, may help protect against leukemia and other cancers.
Studies suggest that the phenolic compounds found in carrots may help reduce cardiovascular diseases. These compounds’ antioxidant properties help maintain normal cholesterol and blood sugar levels.
Carrots are a good source of potassium, a mineral which plays a key role in regulating blood pressure. It balances levels of sodium and helps remove excess sodium and fluid from your body, taking the pressure off the heart. It also helps to de-bloat after eating too much salty food.
Raw or cooked, this tasty rood vegetable is easy to add to your diet. Either way, they have health benefits. When eaten raw, carrots have a lower glycemic index and more vitamin C. Cooking them breaks down the carrot’s thick cellular wall, which makes it easier for your body to absorb the antioxidants.
And now for the tasty part: If you like your carrots raw, this salad is nice as a side dish with grilled chicken, enchiladas, and burritos or added to your tacos.
Jicama & Carrot Slaw
♦ The Dressing:
1 Tbsp + 2 tsp fresh lime juice
¾ tsp honey or agave nectar
¼ tsp ground cumin
1/8 tsp salt
1 Tbsp + 2 tsp extra-virgin olive oil
♦ The Salad:
1 lb. jicama, peeled & thinly sliced
2 large carrots, grated (or julienned)
3 Tbsp minced cilantro
1/2 jalapeno pepper, seeded & minced
Whisk together the lime juice, honey or agave nectar, cumin and salt. Slowly add the oil and whisk. Set aside.
In a large bowl, toss the salad ingredients. Add the dressing and toss to coat. Serve.
You prefer your carrots cooked… this soup makes a nice light and nutritious lunch.
Carrot and Cumin Soup
3 Tbsp butter or margarine
1 large onion, chopped
1 – 2 garlic cloves, crushed,
12 oz./350 g carrot, sliced
3¾ c. chicken or vegetable bouillon
¾ tsp ground cumin
2 celery stalks, sliced thinly
4 oz./115 g potato, diced
2 tsp tomato paste
2 tsp lemon juice
2 fresh or dried bay leaves
1¼ c. skim milk
Salt and pepper
Pesto, to garnish
Melt the butter or margarine in a large pan. Add the onion and garlic and cook very gently until softened.
Add the carrots and cook gently for a further 5 minutes, stirring frequently and taking care they do not brown.
Add the bouillon, cumin, seasoning, celery, potato, tomato paste, lemon juice, and bay leaves and bring to a boil. Cover and simmer for about 30 minutes or until the vegetables are tender.
Remove and discard the bay leaves, cool the soup a little, and then press it through a strainer or process in a food processor or blender until smooth.
Pour the soup into a clean pan, add the milk and bring to a boil over low heat. Taste and adjust the seasoning if necessary.
Ladle into warmed bowls, garnish each serving with a swirl of pesto and serve.
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