Should Carrots Be Peeled or Are They More

Nutritious With the Peel Left On?

Last Updated: Apr 16, 2015 | By William McCoy

A stack of peeled carrots. Photo Credit edenwithin/iStock/Getty Images

Carrots add a splash of color to a variety of dishes, and their versatility makes them a staple ingredient in
many kitchens. Cooking carrots can be as simple as boiling them for a few minutes, but this vegetable is
also suitable to eat raw. Either way, one choice you must make is whether you'll peel your carrots. In
some cases, it's healthier to enjoy your carrots unpeeled.

Don't Be Afraid to Peel

Don't think of peeling your carrots as significantly diminishing their nutritional value. Many of a carrot's nutrients
are found in the skin and immediately beneath it, but according to "The New York Times," peeled carrots are still a
healthy vegetable to eat. The fact that a carrot's peel and its flesh are the same color is an indicator that the two parts
of the vegetable have a similar nutritional value, notes horticulture professor Dr. Stephen Reiners in the "New York
Times."

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Scrub Carefully to Remove Pesticides

If you buy non-organic carrots, it's healthier to take the time to peel the skin before cooking the vegetable or eating it
raw. When carrots are treated with pesticides as they grow, the peel holds the majority of the chemical. If you'd
rather not peel your carrots, take time to wash them thoroughly with hot water. An alternative approach is to dilute
some vinegar or a combination of lemon juice and salt in hot water before washing the carrots.

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Organic Carrots Are Ideal

If you have the budget to do so, consider buying and eating organic carrots. Organic produce isn't sprayed with
pesticides, which means you can safely eat the entire carrot to maximize its nutritional value. "Organic Authority"
magazine reports that carrots contain a high degree of phytonutrients, many of which are found in the skin or
immediately beneath it. Consuming phytonutrients leads to a number of health benefits, including lessening your
risk of cancer and boosting your immune response.

Get Crunching For Your Health

The U.S. Department of Agriculture National Nutrient Database doesn't break down the nutritional value of peeled
versus unpeeled carrots, but notes that raw carrots are a healthy item. One cup of chopped carrots has just 52
calories, less than a gram of fat and 3.6 grams of dietary fiber. Carrots are also a valuable source of calcium,
potassium and a number of vitamins. They also provide beta carotene, which improves eye and skin health while
improving your immune system.

http://www.livestrong.com/article/518814-should-carrots-be-peeled-or-are-theymore-nutritious-with-the-peel-left-on/

Q&A; Peels and Vitamins

By C. CLAIBORNE RAY
Published: March 11, 2003

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Q. I have read serious assertions that all the nutrition of carrots is in the peel, and so you
shouldn't peel them. Is this true? What about other vegetables?
A. Plenty of nutritional value is left in a peeled carrot, said Dr. Stephen Reiners, associate
professor of horticulture at Cornell's New York State Agriculture Experiment Station in
Geneva, N.Y., who works with root vegetables.
The deep orange color of a carrot indicates the presence of beta carotene, a precursor of
vitamin A, he said, ''and when you peel the carrot, it is just as orange when you take off the
outer layer.''
One hundred grams of raw carrots would have more than 28,000 international units of beta
carotene, he said. ''Carrots also have sugars, fiber, calcium, phosphorus, iron, and a little
sodium and potassium, too,'' he continued.
As for other similar vegetables, he said, ''if it is the same color throughout, you are getting
the same nutrition with a peeled vegetable.''
A radish has a thin red peel, but the color comes from a water-soluble color called
anthocyanin, which does not have a lot of nutritional benefits, Dr. Reiners said. Even with
peeled onions, the loss of one thin layer of onion skin does not make a big difference.
The big exception is the potato, where there is a striking difference between peel and flesh.
''There is a lot of nutrition in the skin,'' Dr. Reiners said, ''but this is not to say the rest of the
potato is without nutritional value.'' C. CLAIBORNE RAY
Drawing (Victoria Roberts)
http://www.nytimes.com/2003/03/11/science/q-a-peels-and-vitamins.html

Carrot Nutrition

History Wild Carrot Today Nutrition Cultivation Recipes Trivia Links Home Contact

Carrots Nutrition and Good Health - Part 1 - Pigment

Power
Good
Power
Factors
Carrot used Health - Pigment
General
and
affecting
to be better Carotene - Power
goodness
colour
Vitamin A
Better
Factors Goodness
Overdose/Carotenemi
Microwav
Allergy Raw/Cooked
affecting
in the
a
e Effect
?
taste
skin?

Nutrition Page 1 deals with pigment power, the goodness of carrots, what happens
if you eat too many and carrot allergy.
Nutrition Page 2 the effect on your bodily functions, your daily needs; how carrots
can help with Cancer, heart disease, stroke & diabetes.
Nutrition Page 3 examines medicinal uses and alternative medicine associated with
carrots and carrot analysis.

PLEASE NOTE: The Carrot Museum does not recommend self

diagnosis or self medication. The information contained in this web
site has not been verified for correctness. Some of the information
contained herein is hearsay and may not be correct. Use the
information from this page only at your own risk! If in doubt consult
a doctor.
Note: If you have diabetes it is recommended you read this before
eating carrots. Speak to your doctor or health-care provider about vitamin A
rich carotenoids if you have diabetes or are at risk for developing the
condition; Read more
(A cautionary note - The Carrot Museum cautions you to not believe all studies. Please trust your
own judgment. As a researcher I am happy to share and cite studies that appear promising, that
carrots provide health giving properties. However the body and individual metabolisms and gene
make up are all different so it is difficult to be positive that any of it will work for any particular

individual. In fact it is often difficult to ensure, or decipher, whether any of the research is not
financially or otherwise biased. You can find just as many convincing studies supporting
mainstream treatments, together with other evidence that there is no effect. Also many studies are
based on animal tests, rather than humans.)

Simple summary sheets to download - (PDF) - "Why Everyone Should Eat

more Carrots" - The Health Benefits of Carrots and The Benefits of Carrot
Juice Read more about the tastes of carrots. (pdf)
As a general rule, the Carrot Museum does not support taking many
supplements, optimal health comes from whole foods. You can't fool your
body by taking handfuls of supplements while still eating a junk food diet
You CAN eat the green leaves of carrots - read more. Microwaving retains
more goodness - read more Home recipes for face/body products - read
more
Download a quick summary sheet - "Why Everyone Should Eat more
Carrots" - (pdf here); The Benefits of Carrot Juice (pdf) Pesticides/Organic
Debate
Good for your eyes? - of course! Its something your mother told you time
and time again at the dinner table: Eat your carrots, theyll help you see
better! So was she right? The question is answered very clearly with the
help of chemist Chad Jones, Ph.D., host of the award-winning Collapsed
Wave Function podcast. Check out the video
here: http://youtu.be/w3DNScZYvYY.

Introduction
Let us start with a brief history of
Medicine and Nutrition Patient "I am sick".
Physicians responses:
3500 years ago - "Here eat this root"
2500 year ago - "That root is heathen say this prayer"
150 years ago - "That is superstition drink this potion"
50 years ago - "That potion is snake
oil - take this pill"
15 years ago - "That pill is no good,
take this antibiotic"

The U.S. Food and Drug Administration

has approved the following nutrient
content descriptors for carrots:

Fat Free
Saturated Fat Free.
Low Sodium
Cholesterol Free
Good Source of Fibre
High in Vitamin A

Today - "that is not natures way - here

eat this root"
Nutrition specialists often say there is no point in people focussing on how
to eat vegetables until they are eating enough of them in the first place!
very true

History of Plant Use in Medicine - Through observations and

experiments, ancient man determined the potential uses of the plants that
surrounded them. Through trial and error, and observation of animal
intake, they found plants that were agreeable or distasteful, edible or
poisonous, that could heal, cure or kill. Plants with strong tastes or aromas
were selected to alleviate illness and enhance food. The pre-historic
discovery that certain plants have healing powers whilst others are inedible
or cause harm, even death, is the origins of the healing professions and its
practitioners - priest, physician and apothecary - to the sciences of botany
and horticulture.
No one knows where or when plants first began to be used to treat
disease. Accidental discovery of some new plant food that eased pain
might have been the beginning of folk knowledge. Early evidence comes
from the grave of a Neanderthal man buried 60,000 years ago; Pollen
analysis indicated that plants buried with the corpse were all of medicinal
value. The earliest written record is a 4,000 year old Sumerian clay tablet
recording numerous plant remedies. Cuneiform tablets recovered from the
library of Ashurbanipal (circa 2000 BCE) contain detailed descriptions of
the preparation of numerous remedies.
These ancient records indicate that in all parts of the world native peoples
discovered and developed medicinal uses of local plants. Herbal medicine
of ancient Greece laid the foundations of Western medicine. Greek
physician Hippocrates (460-377 B.C.), the Father of Medicine used various
herbal remedies in his treatments. Theophrastus is called the Father of
Botany. Roman physician Dioscorides (1st century A.D.) wrote De Materia
Medica which contained an account of over 600 species of plants with
medicinal value.
De Materia Medica Pharmacopoeia which was universally used in the
Greek, Roman and Arab worlds from the 2nd century until the 16th
century. In De Materia Medica, Dioscorides listed 600 plants, 90 minerals
and 30 animal products, with a drawing of each one and a note of its
therapeutic properties. Illustrations from De Materia Medica are shown in

the history pages and in particular a page dedicated to carrot iconography

in manuscripts - here.

General Nutrition The Carrot is an economically important horticultural crop that has gained
popularity since world War Two (ended 1945) due to increased awareness
of its nutritional value. Orange carrots are highly revered as good for the
eyes due to their high content of hydrocarbon carotenoids, a class of
phytochemicals that are often precursors to vitamin A. - and -Carotene
predominate in orange carrots.
The storage root of the carrot is the most commonly consumed portion of
the plant, although the tender young foliage is occasionally used as a stirfried herb and in salads in China and Japan (Rubatzky and others, 1999),
and other culinary methods (carrot green page here). Carrot roots do not
supply a significant amount of calories to the human diet (an average 6
inch carrot contains about 40 calories), but do supply nutrition in the form
of phytochemicals, such as carotenoids, anthocyanins, and other phenolic
compounds. The greatest nutritional interest in carrots stems from their
phytochemical content, but research has also focused on carrots as a
source of fibre.
Carrots are nutritional heroes, they
store a goldmine of nutrients. Few
other vegetables or fruit contain as
much carotene as carrots, which the
body converts to vitamin A. This is a
truly versatile vegetable and an
excellent source of vitamins B and C
as well as calcium pectate, an
extraordinary pectin fibre that has
been found to have cholesterollowering properties. The high level of
beta-carotene is very important and
gives carrots their distinctive orange
colour.
The carrot is an herbaceous plant
containing about 87% water, rich in
mineral salts and vitamins (B,C &,E).
Carrots are an excellent source of

vitamin A, providing 210% of the average adult's needs for the day. They also
provide 6% of vitamin C needs, 2% of calcium needs and 2% of iron needs per
serving.
They are also a good source of potassium, vitamins B6, copper, folic acid,
thiamine and magnesium. Carrots also contain fibre, vitamin K,
potassium, folate, manganese, phosphorous, magnesium, vitamin E and
zinc. Potassium is an important component of cell and body fluids that
helps controlling heart rate and blood pressure by countering effects of
sodium.
Carrots also contain, in smaller amounts, essential oils, carbohydrates and
nitrogenous composites. They are well-known for their sweetening,
antianaemic, healing, diuretic, remineralizing and sedative properties.
In order to assimilate the greatest quantity of the nutrients present in
carrots, it is important to chew them well - they are the exception to the
rule - they are more nutritious cooked than raw. Why? Click here to find
out.
Also most of the goodness is actually in, or just below the carrot
peel. (Read more here) Carrots are one of the best sources of carotene
which is a strong antioxidant, but carrots also contain other phenolic
compounds that are antioxidants. Many people do not realize that
numerous phenolic compounds are located in the skin of fruit and
vegetables, many of which are removed by peeling prior to
processing. (Phenolic compounds and their antioxidant properties in different tissues of
carrots (Daucus carota L.)Donglin Zhang and Yasunori Hamauzu* Sciences of Functional
Foods, Graduate School of Agriculture, Shinshu University, January 2004.)

henolic compounds, their antioxidant properties and distribution in carrots were investigated in this study. Carrots
ontained mainly hydroxycinnamic acids and derivatives. Among them chlorogenic acid was a major hydroxycinnamic
cid, representing from 42.2% to 61.8% of total phenolic compounds detected in different carrot tissues. The phenolic
ontents in different tissues decreased in the following order: peel > phloem > xylem. Although carrot peel accounted
or only 11.0% of the amount of the carrot fresh weight, it could provide 54.1% of the amount of total phenolics in 100
fresh weight of carrots, while the phloem tissue provides 39.5% and the xylem tissue provides only 6.4%.
ntioxidant and radical scavenging activities in different tissues decreased in the same order as phenolic content and
orrelated well with total phenolic contents. All phenolic extracts had stronger radical scavenging ability than pure
hlorogenic acid, vitamin C and -carotene. Therefore, we suggest that phenolics could play an important role in
ntioxidant properties in carrots and other hydroxycinnamic derivatives such as dicaffeoylquinic acids in the extracts
may exert some strong antioxidant activities along with chlorogenic acid.
Carrot greens can be eaten and are high in vitamin K, which is low in the

composition of the carrot root itself. read more.

Scientists have given us another reason to eat carrots - Falcarinol a
compound found in the popular root vegetable has been found to have an
effect on the development of cancer. - read more
Nutrition is the cornerstone of good health. As we go through life, there are
so many illnesses that could have been prevented with better nutrition.
This has been proven beyond any shadow of doubt over the past few
years. Research has proven that getting the proper level of antioxidants
into our bloodstream will reduce the risk of cancer. Consumption of carrots
increases the level of key antioxidants in the bloodstream. See more on
antioxidants here.
Vitamin supplements are not normally necessary if you
have a balanced diet. Eat whole food and feel good
knowing that you've got nutrition from nature's gifts
going through your body every day. Good health never
came out of a bottle or capsule.

The power and goodness of carrots - Carrots have many important

vitamins and minerals.
They are rich in antioxidants Beta
Carotene, Alpha Carotene,
Phytochemicals and Glutathione, Calcium
and Potassium, and vitamins A, B1, B2,
C, and E, which are also considered
antioxidants, protecting as well as
nourishing the skin. They contain a form
of calcium easily absorbed by the body.
Finally they also contain Copper, Iron,
Magnesium, Manganese, Phosphorous.
and Sulphur - better than a wonder drug!!
Carrot can enhance the quality of breast
milk. It can improve the appearance of the
skin, hair and nails. When taken daily it
can lower cholesterol and blood pressure.
Raw carrot contains beta-carotene, a
strong antioxidant that can prevent
cancer. Carrot juice when taken every day
prevents bodily infections and is claimed

to be valuable for the adrenal glands (the small endocrine glands situated
above the kidneys). Carrot can help improve eye health. Carrot can help
increase menstrual flow. Carrot can regulate blood sugar. Carrot can
promote colon health, because it is rich in fibre.
Carrot is also helpful in the following cases: Obesity, poisoning of the
blood, gum disease, insomnia, inflamed kidney, liver, gallbladder,
Alzheimer's disease, colitis, ulcer and painful urination. Carrots are one of
the richest sources of Vitamin A. Carotene present in this vegetable gets
converted into Vitamin A by our body. It is indeed amazing that a mere
100grams of carrot supplies around 11,000 milligrams of vitamin A.
Other major minerals present in carrot include sulphur, phosphorous and
magnesium. The three minerals calcium, phosphorus and magnesium are
essential for ensuring the strength of bones. Phosphorus is essential for
the health of skin, hair and nerves. The vital magnesium content present in
fresh carrot enables mental development, digestion of fats and the
metabolism of mineral salts such as calcium, phosphorus, sodium, and
potassium. Sulphur also forms a major ingredient of insulin, the hormonal
function of which is to convert carbohydrates into energy. Chlorine can be
present in carrot from the processing method, this element is vital for the
proper functioning of liver. provides a cleansing and antiseptic effect on the
digestive and circulatory systems, but can of course be obtained from
other sources.
Another nutrient in carrot, which deserves mention is Vitamin E, the
muscle vitamin. It promotes the efficiency of the entire muscular system by
the effective utilisation of oxygen.
Read this interesting article by Dr A Tabor MD - "The Healthy Glow of
Carrots", which explains why you should make carrots and other betacarotene rich foods part of your daily eating pattern as a smart, skinhealthy choice. (pdf)
Read more about the role and power of antioxidants here. Find out more
on the Vitamin A page. What carrots can do for your health.
Traditional Medicinal Uses for Carrot and its seeds around the world (pdf).
Vitamin A and skin health - website which explains the efficacy of the
topical application of Beta Carotene. Here
Important Note - The chemical constituents of carrot are not there by
chance, but perform a function. Many constituents of the orange carrot we
now cultivate are also in the white root of the wild carrot, Queen Anne's

lace, from which our carrot was developed. This is true of falcarinol,
falcarindiol, and myristicin. Carotene (present in small amounts in Queen
Anne's lace) has been increased by centuries of selection. Volatile oils
have been decreased in this process. Plant scientists must continue to
monitor all known constituents nutritive and non-nutritive - as new cultivars
of the carrot are developed to keep our vegetables nutritious and safe.
Plant breeding for the sake of high yields, appearance, and keeping quality
will not be sufficient.

Carrots used to be better! - Vegetables grown decades ago were much

richer in vitamins and minerals than the varieties most of us get today. The
main culprit in this disturbing nutritional trend is soil depletion: Modern
intensive agricultural methods have stripped increasing amounts of
nutrients from the soil in which the food we eat grows. Sadly, each
successive generation of fast-growing, pest-resistant carrot is truly less
good for you than the one before.
A landmark study on the topic by Donald Davis and his team of
researchers from the University of Texas (UT) at Austins Department of
Chemistry and Biochemistry was published in December 2004 in the
Journal of the American College of Nutrition. They studied U.S.
Department of Agriculture nutritional data from both 1950 and 1999 for 43
different vegetables and fruits, finding reliable declines in the amount of
protein, calcium, phosphorus, iron, riboflavin (vitamin B2) and vitamin C
over the past half century. Davis and his colleagues chalk up this declining
nutritional content to the preponderance of agricultural practices designed
to improve traits (size, growth rate, pest resistance) other than nutrition.
The Organic Consumers Association cites several other studies with
similar findings: A Kushi Institute analysis of nutrient data from 1975 to
1997 found that average calcium levels in 12 fresh vegetables dropped 27
percent; iron levels 37 percent; vitamin A levels 21 percent, and vitamin C
levels 30 percent. A similar study of British nutrient data from 1930 to
1980, published in the British Food Journal, found that in 20 vegetables
the average calcium content had declined 19 percent; iron 22 percent; and
potassium 14 percent.
The key to healthier produce is healthier soil. Alternating fields between
growing seasons to give land time to restore would be one important step.
Also, foregoing pesticides and fertilizers in favour of organic growing

methods is good for the soil, the produce and its consumers. Those who
want to get the most nutritious fruits and vegetables should buy regularly
from local organic farmers. Vegetables arent as healthy as they used to be
doesnt mean we should avoid them.
Vegetables are still extraordinarily rich in nutrients and beneficial
phytochemicals and vegetables and fruit are our best sources for these.
Read more about whether foods tasted better in days gone by, at Life in
the 1900's here.

Carrots contain elements that keep us healthy on many levels.

The 3 most important elements are Beta-carotene, Alpha Carotene, and
Phytochemicals.
Beta carotene usually receives most attention when examining carrots. It is
one of about 500 similar compounds called carotenoids, which are present
in many fruits and vegetables.
Beta-carotene is not, in itself, a vital nutrient
for humans; however, the human body
converts it into vitamin A, which we do need.
The benefit of beta-carotene being our source
of vitamin A is that our bodies wont produce
excess amount of the vitamin, which can be
toxic when consumed to overzealously, or in pill form. There are two forms
of vitamin A we get from our food. Pre-formed vitamin A, retinol, which is
animal-based, and carotenoids, which are plant-based. Beta-carotene is
one of the most readily available carotenoids and is found abundantly in
carrots.
The body changes beta carotene into vitamin A, which is important in
strengthening the immune system, keeping the skin, lungs and intestinal
track in order, and promoting healthy cell growth. Beta-carotene is found
primarily in dark green, red, yellow, and orange-coloured plants, and is
converted by the body into vitamin A and also works on its own. Photo of
beta carotene under the microscope.
Because beta-carotene is an antioxidant, and anti-oxidants are important
in the fight against heart disease, studies have found that high doses of
beta carotene may lower the risk of heart disease by as much as 45%.
However, the same studies also show that high levels of beta carotene

taken in pill form, dont work. Further, a study conducted in the United
States showed that participants who ate about 1 cup of carrots a day,
reduced their blood cholesterol levels by approximately 11%. This was
attributed to the high soluble fibre content of carrots, mostly in the form of
pectin. (more on beta-carotene here)
Because beta-carotene in a carrot is fat soluble, actually adding a little butter (or
other fatty intake) when cooking helps the body make the best use of the nutrient.
Vitamin A is a pale yellow primary alcohol derived from carotene. It affects the
formation and maintenance of skin, mucous membranes, bones, and teeth, vision
and reproduction. In addition dietary Vitamin A, in the form of beta carotene, an
antioxidant, may help reduce the risk of certain cancers. However, beta carotene is
much more than the precursor for vitamin A.
Only so much beta carotene can be changed into vitamin A, and that which is not
changed contributes to boosting the immune system and is also a potent
antioxidant.
It is an essential component needed for a healthy diet and lifestyle; one of
its main functions is to preserve ones eyesight. This vitamin is necessary
for the formation and development of teeth, bones and connective tissues.
It is known to protect the integrity and keep the skin healthy, the digestive
system, is essential to the epidermal cells called keratinocytes that
maintain nerves and blood vessels and helps maintain the lining of the
urinary tract and lungs. It also helps fight viral infections, keeps the
immune system working at its peak, may help ward off certain cancers and
is required for DNA translations in the reproductive systems of both males
and females as well as lessen the risk of premature aging.
Antioxidants fight free radicals and help prevent them from causing membrane
damage, DNA mutation, and lipid (fat) oxidation, all of which may lead to many
of the diseases that we consider "degenerative." Exposure to sunlight, cigarette
smoke and air pollution, along with your body's every day cellular activities, cause
free radicals to form. It is free radical havoc that scientists believe is pivotal in the
development of age related degenerative diseases such as cancer,
cataracts, arthritis, heart disease an even asthma. It is highly recommended that
vitamin A be consumed from the diet rather than from supplements (particularly in
the case of beta carotene), because vitamin A obtained from a varied diet offers the
maximal potential of health benefits that supplements cannot. The richest sources
of preformed vitamin A are liver, fish liver oils, milk, milk products, butter, and
eggs. Liver is an especially rich source because vitamin A is primarily stored in
the liver of animals and humans.
There are actually two types of vitamin A. The first is called retinoid that
includes retinol, which is found in foods of animal origin, such as; liver,

kidney, butter, whole milk, egg yolks, shrimp, cod liver oil and whole cream. The
second is called provitamin A which is part of the carotenoid family, such as betacarotene which can be found in sweet potatoes, Bok Choy, carrots, spices, lettuce,
dried herbs, butternut squash, cantaloupe, dried apricots, dark leafy greens,
Romaine lettuce and winter squashes.
As you can see Vitamin A intake is essential to human health. (more on Vitamin A
here)
Everyone should be aware of the signs of vitamin A deficiency. Some of the
symptoms and conditions that individuals can experience and be diagnosed with
are; hypothyroidism, bone deformities, irritability, depression, night blindness,
stress, frequent cold, dry eyes, goose bumped skin, poor growth in children and
frequent viral infections.
One wonderful principle of vitamin A is that it remains stable in foods that are
exposed to heat. Not having the vitamin affected when foods are cooked is great
since it retains the nutrients that are essential to receive the dietary amount of
vitamin A necessary from meats, daily products and vegetables. In fact, when
vegetables, prepared for a meal and they are processed by being chopped, sliced,
pureed and cooked actually allows the carotenoid in the vegetables, such as the
beta-carotene to become more available throughout the foods that are being
consumed and absorbed more quickly into a persons system. Be sure to include
these foods into your day to obtain the right amount of vitamin A that is necessary
to balance ones diet and lifestyle

Alpha carotene. Beta carotene is not the only carotenoid. Often overlooked, and
also found in carrots, is alpha carotene. According to an article in NCI Cancer
Weekly (Nov. 13, 1989), Michiaki Murakoshi, who leads a team of biochemists at
Japan's Kyoto Prefectural University of Medicine, contends that alpha carotene
may be more powerful than beta carotene in inhibiting processes that may lead to
tumour growth. Murakoshi indicates that neuroblastoma (cancer) cells coated with
carotenoids experience a drop in N-myc activity compared to untreated cells. Nmyc is a gene that codes for cell growth-stimulating proteins and can contribute to
cancer formation and growth. Alpha carotene was found to be about ten times
more inhibitory toward N-myc activity than beta carotene. Murakoshi concludes
that all types of carotenoids should be studied for possible health benefits.
Phytochemicals which are found in vegetables, fruits, and nuts, may reduce the
risk of cancer, strokes, hinder the ageing process, balance hormonal metabolism,
and have antiviral and antibacterial properties. A phytochemical is a natural
bioactive compound found in plant foods that works with nutrients and dietary
fibre to protect against disease. Research suggests that phytochemicals, working

together with nutrients found in fruits, vegetables and nuts, may help slow the
ageing process and reduce the risk of many diseases, including cancer, heart
disease, stroke, high blood pressure, cataracts, osteoporosis, and urinary tract
infections. They can have complementary and overlapping mechanisms of action
in the body, including antioxidant effects, modulation of detoxification enzymes,
stimulation of the immune system, modulation of hormone metabolism, and
antibacterial and antiviral effect.
"Phyto" is a Greek word that means plant and phytochemicals are usually related
to plant pigments. So, fruit and vegetables that are bright colours - yellow, orange,
red, green, blue, and purple - generally contain the most phytochemicals and the
most nutrients.
You can benefit from all of the phytochemicals and nutrients found in plant foods
by eating 5-9 servings of fruit and vegetables a day and eating more whole grains,
soya and nuts.
More than 900 different phytochemicals have been found in plant foods and more
will be discovered. These protective plant compounds are an emerging area of
nutrition and health, with new research reported every day. Current research
suggests that most fruit and vegetables contain phytochemicals and that many fruit
and vegetables contain a wide variety of phytochemicals.
Read more about the action and benefit of Phytochemicals, nutrients and
Flavonoids - click here.

From those 3 elements, carrots benefit our bodies by:

Boosting immunity (especially among older people).
Reducing photosensitivity (beta-carotene protects the skin from sun
damage).
Improving symptoms of HIV.
Easing alcohol withdrawal symptoms.
Helping to heal minor wounds and injuries. Prevent infection: Raw carrot

or boiled are applied on cuts and wounds as an antiseptic.

Reducing the risk of heart disease.
Reducing the risk of high blood pressure.
Cleansing the liver, and when consumed regularly, can help the liver
excrete fats and bile.
Fighting bronchitis.
Fighting infection (vitamin A keeps cell membranes healthy, making them
stronger against disease-causing micro organisms)
Improving muscle, flesh, and skin health.
Helping fight aneamia.
Reducing acne.
Improving eye health
Anti ageing -Carrots are considered anti-ageing foods as they are rich in
beta-carotene, an antioxidant that fights free radicals.
Boost beauty: Carrots are rich in antioxidants and vitamin A, both
responsible for healthy skin, hair and nails
Dental health: Consumption of carrots improves the dental health by
clearing plaque. Biting on carrots increases the production of saliva, hence
balances the acid level which fight cavity-causing bacteria.

.Pigment Power in Carrot Colour

Have you ever seen a purple carrot? How about white,
yellow, red or black? Most people haven't, even though such
carrots have existed for hundreds of years. They are
available in good health food stores, often called "Rainbow
Packs".
Carrots were originally purple or red, with a thin
root. Orange carrots arrived from natural mutations of yellow forms, and then by
human selection and development, probably in the Netherlands. It is thought that
humans made selections from a genepool involving yellow rooted eastern carrots,
cultivated white-rooted derivatives of wild carrot (grown as medicinal plants since
classical times) and wild unselected populations of adjacent Daucus Carota
subspecies in Europe and the Mediterranean. It is thought that Dutch breeders
used a mutant seed from North Africa to develop the orange variety into a stable
and reliable plant for domestication. (see the colour timeline here)
The first carrots were grown for medicinal purposes, perhaps the medicine tasted
good! There is lots more in the history pages - here.
Research at the University of Wisconsin-Madison suggests that pigments in these
colourful carrots, which taste just like regular carrots, may help prevent heart
disease and cancer, and reduce cholesterol. Studies examining the health benefits
of fruits and vegetables are revealing the disease-preventive powers of the
pigments that give plants their distinctive colours.
Orange carrots get their colour from beta carotene, a pigment the body converts to
vitamin A. Vitamin A deficiency, although rare in the United States, poses a major
public health problem in developing countries second only to protein malnutrition.
According to the World Health Organization, vitamin A deficiency partially or
totally blinds nearly 350,000 children from more than 75 countries every year.
Roughly 60 percent of these children die within months of going blind. However,
vitamin A deficiency is preventable.

Factors Affecting the Colour of Carrots

The main variation in the colour of carrot is due to genotype, the
development of the plant, the temperature during the growing season and
also other agronomic practices such as the use of fertilisers. (reference Bajaj
et al 1980, Van de Burg et 2000 - Plant food Human Nutrition 30: 97-107; Journal of Food
Science and Agric 80:880-912)

Carrot (Daucus carota) is a biannual plant that accumulates massive

amounts of carotenoid pigments in the storage root. Although the root of
carrot plants was white before domestication, intensive breeding
generated the currently known carotenoid-rich varieties, including the
widely popular orange carrots that accumulate very high levels of the provitamin A carotenoids b-carotene and, to a lower extent, a-carotene.
Recent studies have shown that the developmental program responsible
for the accumulation of these health-promoting carotenes in underground
roots can be completely altered when roots are exposed to light.
Illuminated root sections do not enlarge as much as dark-grown roots, and
they contain chloroplasts with high levels of lutein instead of the bcarotene-rich chromoplasts found in underground roots. Analysis of
carotenoid gene expression in roots either exposed or not to light has
contributed to better understand the contribution of developmental and
environmental cues to the root carotenoid profile.
Young carrot roots are pale but after the first month of growth they start
accumulating carotenoids to reach highest levels in about 3 months, just
before secondary growth is completed [13]. It is likely that wild carrot
plants had uncolored roots of a bitter taste and a woody core but were
initially cultivated because of their aromatic leaves and seeds. Carrot
domestication probably took place around the 10th century [4] but despite
intensive breeding procedures since the 19th century, the background
structure coming from demographic and early cultivation history still
persists in currently cultivated carrot germplasm [5]. At present, carrots
(i.e. mature D. carota roots) are available in a range of colors, although
orange varieties are most popular. Even though the high carotene content
in carrots makes them one of the richest pro-vitamin A sources in the
human diet, the mechanisms regulating their production remained poorly
known until recently. (ref - Biosynthesis of carotenoids in carrot: An underground
story comes to light Manuel Rodriguez-Concepcion,, Claudia Stange - Archives of
Biochemistry and Biophysics 539 (2013) 110116)

Main factors include:

1. Temperatures above and below the optimum (above 70 and below 60F)
reduce the colour of carrots.
2. Spring and summer carrots are often of better colour than autumn and winter.
3. Carrots grown on sandy soils and soils high in organic matter produce a higher
colour than did carrots on silt loams.
4. Excessive water decreases the colour.
5. Reducing the number of daylight hours has reduced the colour.

Colour is more intense in the older portions of the root. It decreases from the
epidermis and centre toward the cambium, and from the top to the bottom.
Studies have been carried out in the USA on the differing properties of
different coloured carrots with the following results:
Orange Carrots contain beta carotene, with some alphacarotene, both of which are orange pigments. High in
Vitamin A essential for well-being, healthy eyes. These
carrots originate from Europe and the Middle East. Like
all carrots these are a good source of fibre, which is vital
for healthy gastrointestinal tracts and is linked to reducing
cholesterol. Their pre-dominant pigment is betacarotene;
the orange pigment which is converted by the liver to
vitamin A which is important for healthy vision. It forms
rhodopsin, which the eye needs to see in dim light. This is
accomplished by raising the effectiveness of the light
sensitive area of the retina. Vitamin A also maintains the
surface linings of the respiratory, urinary, and intestinal
tracts, and regulates the immune system by helping white
blood cells fight infections.

Yellow carrots contain xanthophylls and lutene, pigments

similar to beta carotene, which help develop healthy eyes
aid in the fight against macular degeneration and may
prevent lung and other cancers and reduce the risk of
astherosclerosis (hardening of the arteries). These came
from the Middle East. The major pigment found in the
yellow carrots is xanthophyll which helps develop healthy
eyes. Studies have shown that intake of xanthophyll-rich
foods are associated with a significant reduction in the
risk for cataract (up to 20%) and for age-related macular
degeneration (up to 40%) (Moeller, Jacques & Blumberg
2000). Yellow Carrot page.

Red carrots are tinted by lycopene, (another form of

carotene) a pigment also found in tomatoes and
watermelon; lycopene is associated with the reduced risk
of macular degeneration, serum lipid oxidation, helps
prevent heart disease and a wide variety of cancers
including prostate cancer. Originally from India and
China. Red carrots contain the pigment known as

lycopene which has been associated with a lowered risk

of prostate cancer in men and heart disease. It also helps
maintain healthy skin. Red Carrot page

Purple carrots (usually orange inside) have even more

beta carotene than their orange cousins, and get their
pigment from an entirely different class, the anthocyanins,
these pigments act as powerful antioxidants that protect
key cell components, grabbing and holding on to harmful
free radicals in the body. Anthocyanins also help prevent
heart disease by slowing blood clotting and are good anti
inflammatory agents. These originate from Turkey, and
the Middle and Far East. Purple carrot page

White carrots lack any pigmentation, but do contain other

health-promoting substances called phytochemicals,
natural bioactive compounds found in plant foods that
work with nutrients and dietary fibre to protect against
disease. One might say these are the least healthy of
carrots. They originate from Afghanistan, Iran, Pakistan.
These chemicals may be important in reducing the risk of
atherosclerosis , which is the build up of fatty deposits in
artery walls. White carrots are preferably used in baby
foods to prevent them from forming orange skin. White
carrot page
Black Carrots contain anthocyanins, part of the flavonoid
family with antioxidant properties. Flavonoids are
currently under investigation as anticancer compounds,
as free radical scavengers in living systems, as well as
inhibitors of LDL (the bad) cholesterol and the black
carrot anthocyanins are especially active.
The Black variety has anti-bacterial and anti-fungicidal
properties and oil made from its seed can help control
scalp itchiness and provides essential nutrients for hair
growth. The ancient black carrot has been making a
comeback, not so much for culinary purposes but as a
source of natural food colorants. These originate from
Turkey, and the Middle and Far East. Black carrot page

Factors affecting taste/flavour

The taste of carrots is a unique composition between sweet, fruity and more harsh
or bitter flavours. Many factors affect the balance between the different flavours in
carrots and thus contribute to the final taste. Sweet taste is more common in the
centre and lower, tip, part of the carrot. The phloem is mostly sweeter and also
bitterer than the xylem. Bitter taste is more often detected in the upper and outer
part of the carrot. The amount of sugar in the carrots has a clear correlation to the
perception of sweetness. The amount of sugar can also contribute in masking
bitter taste in carrots. One possible reason for the increases in bitter taste during
storage is decreasing sugar content. The sugar in carrots consists mainly of
sucrose, glucose and fructose. During the seedling phase no soluble sugar is
stored, in the second phase only reducing sugar and in the third phase, starting
some 50 days after sowing mainly sucrose is stored in the carrot root. The
reduction in sugar during storage mainly concerns sucrose. The total amount of
sugars do not differ so much between different parts of the carrot.(ref - Introductory
Paper at the Faculty of Landscape Planning, Horticulture and Agricultural Science 2007:2
Swedish University of Agricultural Sciences Alnarp, September 2007)

Carrot flavour and aroma are made up of sugars and terpenoids. The natural sugars
sucrose, glucose, fructose, and maltose give carrots their sweet flavour. The
organic chemicals or compounds called terpenoids give carrots their characteristic
aroma.
The flavor of raw carrots is mainly due to sugars and volatile terpenoids, with the
latter accounting for most odour. There certainly are other chemicals involved but
these are the major players. Texture also plays a very large role in perception of
carrot flavor, and that's primarily due to structural carbohydrates, primarily pectin
compounds, but not much is known about them, other than that they very widely
across carrot cultivars
Young carrots develop terpenoids first; these are volatile compounds, meaning
they are aromatic. Terpenoids can smell like pine, wood, citrus, and turpentine. A
carrot harvested too early can taste bitter and soapy.
As carrots grow, natural sugars develop through photosynthesis and are stored in
the root. When days are warm and nights cool, carrots make sugar during the day,
but dont expend that sugar energy at night. In other words, the carrot grows
sweeter. (When nights are warm60F or greater, carrots respire and burn but
sugar energy.)
Carrots are sweetest when they mature at the time of year when the days are warm
and the nights are cool. As well, the best time to harvest a carrot is at the end of a
warm day as it finishes manufacturing new sugars through photosynthesis.
In the life of a carrot, terpenoids-driven taste come first and, in time, are balanced
with sugar flavors. The sweet carroty flavor is the perfect combination of

Eating carrots can become addictive:

EATING raw carrots may be as addictive as cigarette smoking, and every bit as difficult to
give up, according to research on people who develop serious cravings for the vegetable. The
phenomenon of 'raw carrot abuse' and the nervous disorders that come in its wake are
described today in the British Journal of Addiction. Although it has been known since the
early 1900s that excessive carrot intake can turn the skin orange, the psychological effects of
such behaviour are only just coming to light.
One 35-year-old woman patient at a psychiatric clinic in Prague, who was eating a kilogram
of raw carrots a day, had to be treated in hospital for 'neurological disturbance'. Another
woman seen by the Ludek Cerny, author of the study, started consuming huge quantities of
carrots while pregnant with her first child, and managed to stop for 15 years after the baby
was born. The habit resumed after a stomach upset. 'Her desire became so intense that she
preserved the peelings as a reserve supply. She resorted to purchasing and eating carrots
secretly,' the report says.
Switching to radishes helped her reduce her dependency, and she now survives happily on a
carrot-free diet.
The third case described in the study concerned a 40-year-old man who sought help to give
up tobacco. 'His wife had advised him that it was necessary to replace cigarettes with
something else and recommended . . . crunching some vegetables.
'He was soon eating carrots constantly, consuming up to five bunches a day, and as it was
spring he put himself to considerable expense.' Unfortunately, although the man has kicked
the carrot habit, he has resumed smoking.
The author suggests that the psychological dependence arises not only from the carotene
contained in the vegetable, but possibly from some other active ingredient. 'The withdrawal
symptom is so intense that the afflicted persons get hold of and consume carrots even in
socially quite unacceptable situations.'
(source - http://www.independent.co.uk/news/uk/carrots-as-addictive-as-cigarette-smoking1537344.html )

"The Orange Man and other Narratives of Medical Detection" (1965), a book by Berton
Roueche reports the strange results of two cases presented at the University of Tennessee
College of Medicine.
"The patients came in with bright orange skins. It turned out that they had been eating too
many carrots (which contain carotene, a yellow pigment) and tomatoes (lycopene). The
result was orange skins. How many carrots and tomatoes were too many? In one case it was
2 cups of carrots a day plus two tomatoes. When the excessive carrots and tomatoes were
eliminated from the diet, the patient's skin returned to its normal colour with no ill effects."

(Source - The Orange Man and Other Narratives of Medical Detection by: Berton Roueche publisher: Little
Brown & Company, ISBN-10: 0316759511 ISBN-13: 978-0316759519)

Pro-vitamin A is converted to vitamin A in the body. It is true that drinking more than five
glasses of carrot juice per week may cause the skin to yellow slightly. This is simply a
manifestation of the toxins that the liver is excreting. As an overall tonic and rejuvenator,
carrot juice, in moderation, can't be beat.
The good thing about beta-carotene overdosing through over eating carotene rich foods is
that the body doesn't convert the excess to vitamin A. If this were the case, serious toxicity
problems, such as liver damage, would occur. Instead, the excess carotene accumulates over
a period of weeks in the skin, primarily on the palms of hands and feet, lending a yelloworange hue. There has never been a case where consumption of very large quantities of
carotenoids has been shown to be toxic.
Consumption of Vitamin A in the form of retinol (in which case it would have come from an
animal source) can be fatal if taken in large quantities. In the early days of polar exploration
some of the adventurers made the mistake of killing polar bears and eating their liver. These
explorers died as the result of Vitamin A poisoning. Even a small portion of liver from a
polar bear can prove fatal because it contains so much Vitamin A in the form of retinol.
Carotenoids on the other hand must be converted by the body into vitamin A. When the body
converts what it needs the conversion process ceases and the body stores the carotenoids
until needed at a future date
The amount of carotene that causes notable skin colour changes varies, but one study showed
that approximately 50 milligrams daily led to discolouration in about 10 days. The skin
discolouration is completely harmless, except perhaps to friends who may find this
appearance startling.
While this orange skin is not a threat to health, the over-emphasis on one source of beta
carotene, from carrots/juice, is a concern. You are missing out on health benefits from the
family of carotenes and other phytochemicals by not eating a variety of vegetables (such as
tomatoes, kale, spinach, winter squashes, broccoli and romaine lettuce) and fruit (including
apricots, tangerines, watermelon, cantaloupe and grapefruit).
Remember that while excess carotene can often cause this condition in children, it is
uncommon in healthy adults because their liver should function well enough to convert the
beta-carotene to vitamin A and eliminate the rest from the body. As a rule, spinach juice
won't turn you green, beets won't turn you red, carrots won't turn you orange. We usually get
yellow / orange when we are jaundiced because our liver is congested or it is casting off
toxins. The skin is one of four organs of elimination in your body. Some toxins will come out
there. (Did you know the skin is the largest organ in the body?).
Carotenemia should not to be confused with lycopenemia , a similar condition - an excess of

lycopene in the blood. The skin takes on the red colour found in tomatoes.
Read more about Vitamin A - Click here.

Find out more here about Carotenemia here.

Researchers prove the validity of carrot allergy

Allergic reactions to carrot and celery are very uncommon in the United States,
however, reactions to carrots affect up to 25% of food-allergic individuals in Europe,
and are associated with cross sensitivity to celery, certain spices, mugwort, and
birch pollen. Several European researchers were recently able to prove the
allergenicity of carrot for the first time in a study from the August Journal Allergy &
Clinical Immunology. Barbara Ballmer-Weber, MD, and colleagues from University
Hospital in Zurich, Paul-Ehrlich-Institut, Langen, Germany and the University of
Vienna, sought to confirm sensitization to carrot by conducting several different tests
on 26 patients with a history of allergic reactions to carrots.
Two food challenges were performed. The first was a double-blinded, placebocontrolled food challenge (DBPCFC), where subjects were given two different
drinks: one was an active drink containing carrot and the other was a placebo drink.
The second food challenge performed was a spit and chew test. The patients with a
negative reactions in the DBPCFC chewed 5 g of raw carrot and spit it out. If they
did not experience a reaction, they chewed and swallowed 5 g, then 10 g, and then
20 g of raw carrot. Skin tests and in vitro blood tests were performed to check for the
presence of IgE, the antibody that produces allergic reactions. In vitro testing was
also performed to see if allergic sensitivity to birch pollen initially triggered the
sensitivity to carrots in these individuals.
In the first food challenge, researchers found that 20 patients reacted to the carrotcontaining drink but not the placebo. Four patients responded to neither the carrotcontaining drink nor the placebo drink. In the spit and chew test, three of these latter
four subjects noted no symptoms. The fourth patient reported symptoms of oral
allergy syndrome (itching of the throat and mouth) after swallowing 5 g of raw carrot.
Researchers found that all patients who had positive DBPCFC's also had positive
skin test results to raw carrot, while all patients who had negative DBPCFC's had
negative skin tests and did not have subsequent reactions to the ingestion of carrot.
Additionally, all of the carrot-allergic patients also had birch pollen specific IgE.
However, in vitro testing of the serum from the carrot-allergic patients revealed that
allergic binding could not be blocked by birch pollen proteins.
For the first time researchers were able to confirm carrot allergy in 20 of 26
European patients using DBPCFC protocol with carrot. Although these allergic
patients produced IgE to both carrot and birch pollens, in vitro testing seemed to
discount the theory that exposure to airborne birch pollen always precedes and
predisposes allergic patients to the development of carrot allergies.
The AAAAI is the largest professional medical specialty organization in the United
States representing allergists, asthma specialists, clinical immunologists, allied
health professionals and others with a special interest in the research and treatment
of allergic disease. Allergy/immunology specialists are pediatric or internal medicine
physicians who have elected an additional two years of training to become
specialized in the treatment of asthma, allergy and immunologic disease.
Established in 1943, the Academy has more than 6,000 members in the United
States, Canada and 60 other countries. The Academy serves as an advocate to the

public by providing educational information through its Web site. Click here to go
there.
There is some evidence that people who are
allergic to raw carrots are not allergic to cooked
ones. This is because when carrots are cooked,
the potentially allergenic proteins within them
unravel, rendering them safe from targeting by
the immune system. Read more here. Available
to download in Word format from the Museum
here.
EDITOR'S NOTE: These studies were published in the peer-reviewed, scientific
journal of the American Academy of Allergy, Asthma and Immunology.
There are also cases of allergy to Carotene - read more here (Daily Express UK
report)
Carrots and their leaves can cause dermatitis in sensitive skins. Read more here. Or
download the extract report here.
Carrots have been known (rarely) to contain toxic chemicals: recent routine tests
found unacceptably high levels of organophosphorus pesticides (used to kill the
carrot fly) in some carrots. Peeling carrots and slicing off their tops removes virtually
all of these residues. But beware that most of the goodness in carrots is in the skins.
(see below)

Are Carrots better for you eaten raw or cooked? The answer is yes to
both questions. Read on.
Are Carrots more nutritious in their raw state than when cooked? - That's a very
good question.
Opinions vary. Clearly a raw carrot has more goodness in it when it is raw and
therefore you would assume it is the healthiest way to eat it. But unless the carrot is
juiced then consumed, the body cannot break down the goodness because of the
cellular nature of the carrot. Tests have shown that three percent of the total betacarotene content is released from raw carrots when consumed in raw pieces. When
homogenized (pulped) 21% was released. Cooking the pulp increased the
accessibility to 27%. Addition of cooking oil to the cooked pulp further increased the
released amount to 39%. (European Journal of Clinical Nutrition (2002) 56, 425
430- Estimation of carotenoid accessibility from carrots determined by an in vitro

digestion method, Hedren et al)

Boiling carrots before slicing them increases their anti-cancer properties by 25%, a new
study has revealed. Dr Kirsten Brandt, an agricultural scientist at Newcastle University, has
discovered that the subtle difference between pre-slicing a carrot and boiling it whole could
drastically affect the vegetable's nutritional powers. Carrots cooked without being sliced have
one quarter more of the anti-cancer compound falcarinol than those that are chopped up first.
An earlier study by Dr Brandt and colleagues at the University of Southern Denmark found
that people whose diets were rich in falcarinol were around 30% less likely to develop cancer
than those who ate none. (Read full article here)
A substance called falcarinol that is found in carrots has been found to reduce the risk of
cancer, according to researchers at Danish Institute of Agricultural Sciences (DIAS). Kirsten
Brandt, head of the research department, explains that isolated cancer cells grow more slowly
when exposed to falcarinol.
This substance is a polyacethylen, soluble in water and therefore some falcarinol is lost
during boiling, but not all of it. In further experiments (read here), it was found that if they
are boiled whole or steamed, the loss is approx. 30% (so there is still 70% in the carrot),
while if they are cut into small pieces before boiling, the loss is much greater, more like 60%
lost (40% retained in the carrots).
When they are boiled (using any method) the carrots are easier to digest, so it is likely that
you take up more of the falcarinol in them (lose less of it in the stools). Due to this it is not
possible to say if boiled is better or worse than raw, since a better bioavailability can easily
make up for the 30% loss.
On balance, boiled (whole) is probably slightly better than raw, but that the difference
is small, so what is important is that people should cook the carrots or not according to
their preference rather that worry about science in this regard! - Eat more carrots!!
It has been proved that boiling and steaming better
preserves antioxidants, particularly carotenoids, in
carrots, than frying, though boiling was deemed the
best. The researchers studied the impact of the various
cooking techniques on compounds such as
carotenoids, ascorbic acid and polyphenols.
Note: Cooked carrots weighed about 10% less than
they did before being cooked, even when they were
boiled in water. - from an academic study into
nutritional properties of carrots after cooking.
(Newcastle University (UK) 2009) - Full report
here - note - this is a bona fide UK Government
website NHS=National Health Service.

Image, right, from World War Two advice in the UK.

Deep fried foods are notorious sources of free radicals, caused by oil being continuously
oxidized when it is heated at high temperatures. These radicals, which are highly reactive
because they have at least one unpaired electron, can injure cells in the body. The
antioxidants in the oil and the vegetables get used up during frying in stabilizing the cycle of
oxidation.
Another study in 2002 showed that cooking carrots increases their level of beta-carotene.
Beta-carotene belongs to a group of antioxidant substances called carotenoids, which give
fruits and vegetables their red, yellow, and orange colourings. The body converts betacarotene into vitamin A, which plays an important role in vision, reproduction, bone growth
and regulating the immune system.
The downside of cooking vegetables is that it can destroy some of the vitamin C in them. The
reason is that Vitamin C, which is highly unstable, is easily degraded through oxidation,
exposure to heat (it can increase the rate at which vitamin C reacts with oxygen in the air)
and through cooking in water (it dissolves in water).
So in reality, unlike most other vegetables (though not all), carrots are more
nutritious when eaten cooked than eaten raw (except when juiced). Because raw
carrots have tough cellular walls, the body is able to convert less than 25 per cent of
their beta carotene into vitamin A. Cooking, however, partially dissolves cellulosethickened cell walls, freeing up nutrients by breaking down the cell membranes.
A good rule to follow is - "We normally cook things to make them taste better; if they taste
better we are more likely to eat them."
See the extract from the BBC video "The truth about raw carrots" - here.

An experiment carried out at the Institute of Food Research in 2009 showed that the body
can absorb about 5% of the beta carotene from a single carrot, whereas when it is boiled, the
carrot released 60% and blended and then boiled a whopping 90%!!

So long as the cooked carrots are served as part of a meal that provides some fat
the body can absorb more than half of the carotene. Also, it usual for Carrots to be
cut into pieces and eaten after boiling or steaming, but done in this way, half the
proteins and
soluble
carbohydrates
will be lost so
it is more
advisable to
cook them
whole and
then cut up.
Experiments
show that
eating lightlycooked
carrots is
much more
beneficial
than eating raw carrots, which confirms the ancient wisdom in traditional Chinese
medicine. Traditional Chinese medicine practitioners have always recommended
that their patients eat lightly-cooked carrots in order to get the best nutritional
absorption. Recent research by Dr. Xiangdong Wang at Tufts University shows that
beta carotene can change in the human body into a substance called retinoic acid,
which is widely used to treat cancers.
Carrots contain a lot of beta carotene, which may help reduce a wide range of cancers
including lung, mouth, throat, stomach, intestine, bladder, prostate and breast. Some research
indicated beta carotene may actually cause cancer, but this has not proven that eating carrots,
unless in very large quantities - 2 to 3 kilos a day, can cause cancer.
In fact, a substance called falcarinol that is found in carrots has been found to reduce the risk
of cancer, according to researchers at Danish Institute of Agricultural Sciences (DIAS).
Kirsten Brandt, head of the research department, explains that isolated cancer cells grow
more slowly when exposed to falcarinol. This substance is a polyacethylen, the amount of
falcarinol is slightly higher when eaten raw, but when you cook them it softens the tissues
and makes it easier to get them out. You probably get more when you eat them boiled or
steamed.
Eating raw carrots can help relieve and dissipate stress! - like chewing gum or a lot
better.
Carrots are more nutritious when cut by a knife! - read here.

Microwaving may help retain more goodness Some vegetable cooking methods may be better than others when it comes to maintaining
beneficial antioxidant levels, according to a new study in the Journal of Food Science,
published by the Institute of Food Technologists. Results showed that, depending on the
vegetable, cooking on a flat metal surface with no oil (griddling) and microwave cooking
maintained the highest antioxidant levels. Fruits and vegetables are considered to be the
major contributors of nutritional antioxidants, which may prevent cancer and other diseases.
Because of their high antioxidant levels and low-calorie content, consumers are encouraged
to eat several servings of fruits and vegetables daily. Researchers at the University of Murcia
and the University of Complutense in Spain examined how various cooking methods affected
antioxidant activity by analyzing six cooking methods with 20 vegetables.
The six cooking methods were boiling, pressure-cooking, baking, microwaving, griddling
and frying.
Their findings showed the following:
The highest antioxidant loss was observed in cauliflower after boiling and microwaving,
peas after boiling, and zucchini after boiling and frying.
Green beans, beets, and garlic were found to keep their antioxidant levels after most
cooking treatments.
The vegetables that increased their antioxidant levels after all cooking methods were green
beans (except green beans after boiling), celery and carrots.
Artichoke was the only vegetable that kept its high antioxidant level during all the cooking
methods.
Griddle- and microwave-cooking helped maintain the highest levels of antioxidants,
produced the lowest losses while pressure-cooking and boiling led to the greatest losses,
says lead researcher A. M. Jimnez-Monreal. In short, water is not the cooks best friend
when it comes to preparing vegetables.
Editors note: This research is a little suspect as they have found some changes in the
chemical reactivity, without any data indicating a correlation with the biological effect. They
could just as well have measured the salt content.
The Food and Drug Administration (FDA) has regulated the manufacture of microwave
ovens since 1971. On the basis of current knowledge about microwave radiation, the Agency
believes that ovens that meet the FDA standard and are used according to the manufacturer's
instructions are safe for use, read more.

Cancer Research UK has also researched the effecrts of radiation and microwaves and
possible links to cancer, read more.

Goodness in the skin - As a rough guide the deeper the orange pigmentation in a carrot the
more carotene. So peeling can take away some of the nutritional value (some carotene and
some trace minerals), if only by volume (ie you are making a smaller carrot!) - . Up to 15%
of the carotene! In fact the goodness tends to diminish as you approach the centre, aligned
with the lighter colour; so one could put up an arguments for coring rather than peeling!
Hence "baby" carrots are usually less nutritious than whole ones. (They are shaved and
abrasively tumbled). If you go to the USDA Nutritional database and compare raw carrots to
baby carrots (which are peeled) you will see that the raw carrots have higher proportionate
levels of Vitamin A and other nutrients.
There is some loss of carotene for baby carrots, relative to whole carrots, because the peeling
process breaks cells which lose their contents, including carotenes. It's not that the outer
layer (peel) of the root is much more nutritious but because of cell breakage for those cells,
just below the skin, which are cut through in the process of peeling and scrubbing off the
outer layers.
The fact that a carrot's peel and its nearby flesh are the same colour is an indicator that the
two parts of the vegetable have a similar nutritional value. The Phloem (just beneath skin)
has a higher concentration of carotenoids than the Xylem, which is evident from the relative
colours of the two parts of the root. A diagram of the carrot root is shown here. This
academic journal fully researched and reported thus:
"The concentration of total carotenoids in various sections of the root of the carrot was
studied by extracting the fat-soluble yellow pigment and estimating it colorimetrically. The
concentration had a general fall longitudinally from crown to tip although there was a small
increase just beyond half-way. The side roots and the rat-tail root had relatively very low
concentrations of carotenoids.
The pigmentation of xylem was always less, and varied much more, than that of the phloem
but the two were positively correlated. Carotene comprised about 70% of the total
carotenoids in the xylem and this percentage was positively correlated with depth of
pigmentation. The concentration of carotenols in xylems of different carrots was much more
nearly constant than that of carotene."
(above) Source - Distribution of carotenoids in different parts of the carrot 1. V. H. Booth - Journal of the
Science of Food and Agriculture Volume 2, Issue 8, pages 350353, August 1951

Yet another gave more information on this subject:

"Carrots contained mainly hydroxycinnamic acids and derivatives. Among them chlorogenic
acid was a major hydroxycinnamic acid. Phenolic content in different tissues decreased

from peel, phloem to xylem, while antioxidant and radical scavenging activities in different
tissues decreased in same order as the phenolic content and correlated well with total
phenolic contents. All phenolic extracts presented stronger radical scavenging ability than
pure chlorogenic acid, vitamin C and -carotene.
Therefore, we suggest that phenolics could play an important role in antioxidant properties
in carrots and other hydroxycinnamic derivatives such as dicaffeoylquinic acids in the
extracts may exert some strong antioxidant activities along with chlorogenic acid. The
higher level of phenolics and antioxidant properties in carrot peel treated as the waste in the
processing industry could be considered for value-added utilization."
(above) Source - Journal: Food, Agriculture and Environment (JFAE) Print ISSN:1459-0255 Online ISSN:
1459-0263 Year: 2004, Vol. 2, Issue 1, pages 95-100.

The Carrot museum recommends you just need to scrub and rinse carrots really well to get
rid of the dirt or blemishes. Some people think that pesticides are concentrated in the peel of
conventional carrots, but that's not the case. Since carrots are grown underground, the
chemicals get into the soil and can seep into the entire vegetable, so peeling won't necessarily
prevent you from consuming pesticides.
Bitterness in the skin - A study published in 2007 showed that conducted by Danish
researchers, a carrot's bitterness is largely concentrated in its peel.
The present study demonstrated that the peel from raw carrots contained higher
concentration of the polyacetylenes falcarindiol (FaDOH) and falcarindiol 3- acetate
(FaDOAc) and the isocoumarin 6-methoxymellein than the peeled root. Investigation of
bitterness revealed that high sugar content to some extent could mask the bitter perception in
carrots. Full study here. (Investigation of bitterness in carrots (Daucus carota L.) based on
quantitative chemical and sensory analyses Stine Kreutzmann - Science Direct LWT 41
(2008) 193205)
Back to where you came from click here.

Cooking also increases antioxidant power

High temperature is usually not the best thing for many of the sensitive compounds that are
contained in our food and new research from the University of Arkansas indicates that for
carrots, at least, cooking may in fact increase their goodness.
Carrots are one of the best sources of carotene which is a strong antioxidant. But carrots also
contain other phenolic compounds that are antioxidants. Many people do not realise that
numerous phenolic compounds are located in the skin of fruit and vegetables, many of which
are removed by peeling prior to processing.

The Arkansas researchers were studying the effects of thermal processing (cooking) on the
antioxidant properties of carrots. The carrots (peeled or non-peeled) were sliced and blanched
(2 minutes or 20 minutes), cooked in cans at 250 oC for 75 minutes and then stored for up to
4 weeks. In all cases the antioxidant power of the processed carrots was greater - on average
34% higher - than for raw carrots. During the first week of storage the antioxidant properties
continued to climb, before declining over the next 3 weeks in storage. At the end of the 4
weeks the processed carrots still had more oxidative power than raw carrots.
Heating vegetables, either during processing or cooking, is a way of reducing enzyme
activity that can lead to undesirable changes in colour, flavour and texture. But the heat can
also change compounds found in the raw food into other chemically related compounds. The
properties of these new compounds may be different as was reported in this carrot cooking
experiment.
Raw vegetables may be popular with many people, but this study shows that at least some
processed and canned vegetables can be just as nutritious as raw ones. In areas where fresh
produce is not available year round, or where frozen vegetables are not practical, canned
vegetables are an ideal option.
(reference: Journal of Agricultural and Food Chemistry 48: 1315-1321 (2000)
The nutritional value of fresh produce does decrease with time. According to the
University of Minnesota Extension Service, nearly half of some vitamins may be lost
within a few days of harvesting unless fresh produce is quickly cooled or preserved.
Within 1 to 2 weeks, even refrigerated produce will continue to lose half or more of
some of its vitamins. The heating process during canning also destroys from onethird to one-half of vitamins A, E, thiamin and riboflavin. Once canned, losses of
between 5 percent and 20 percent of these vitamins may occur during a year.
The best advice then is to cook them but not too much this increases the
bioavailability of carotenoids in plant foods; and, absorption of vitamin A from the diet
is improved when consumed along with some fat in the same meal. The next page
continues the nutritional story concentrating on the bodily effects of carrot
consumption. Learn how carrots help prevent and lower cancer risk, heart disease
and stroke. Also the carrot's effect on eyesight and stomach ailments.Carrots truly
are natures wonder drug.

See the recipes page to learn why you should eat one carrot a day. Click here to go
there.
Ten reasons why you should eat more vegetables. Click here.

Learn about the worthwhile work done by Food Gatherers to distribute surplus food
to the needy. They use a carrot logo -naturally! Click here to go there.
Find out more about Vitamin A - here. Read more about Beta Carotene here.

More on antioxidants here. Ancient Carrot Poultice here.

NOTE: The information on this website is for informational purposes only and is not
intended to be a replacement for medical advice from your personal physician.
Next Page - Nutrition 2 - Effect on bodily functions

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Carrots Nutrition and Good Health - Part 2 - bodily

functions
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Nutrition Page 1 deals with pigment power, the goodness of carrots, what happens
if you eat too many and carrot allergy.
Nutrition Page 2 the effect on your bodily functions, your daily needs; how carrots
can help with Cancer, heart disease, stroke & diabetes.
Nutrition Page 3 examines medicinal uses and alternative medicine associated with
carrots and carrot analysis

PLEASE NOTE: The Carrot Museum does not recommend self

diagnosis or self medication. The information contained in this web
site has not been verified for correctness. Some of the information
contained herein is hearsay and may not be correct. Use the
information from this page only at your own risk! If in doubt consult
a doctor. Note: If you have diabetes it is recommended you read
this before eating carrots. Speak to your doctor or health-care provider about
vitamin A rich carotenoids if you have diabetes or are at risk for developing the
condition. Read more here.
Speak to your doctor or health-care provider about vitamin A rich carotenoids if
you have diabetes or are at risk for developing the condition. Read more.
(A cautionary note - The Carrot Museum cautions you to not believe all studies. Please trust your
own judgment. As a researcher I am happy to share and cite studies that appear promising, that
carrots provide health giving properties. However the body and individual metabolisms and gene
make up are all different so it is difficult to be positive that any of it will work for any particular
individual. In fact it is often difficult to ensure, or decipher, whether any of the research is not
financially or otherwise biased. You can find just as many convincing studies supporting
mainstream treatments, together with other evidence that there is no effect. Also many studies are
based on animal tests, rather than humans.)

Simple summary sheets - "Why Everyone Should Eat more Carrots" - The Health
Benefits of Carrots and The Benefits of Carrot Juice

Carrots are more nutritious when cut by a knife! - read here. Home
recipes for face/body products - read more
The carrot has been called the poor mans ginseng as it contains more than 490
phytochemicals (plant, or fruit derived chemical compounds). Beta-carotene is one
of the most antioxidants in the carrot, and helps the immune system to target and
destroy cancer cells in the body. It also prevents DNA variation and fat oxidation,
and protects cells against free radicals.
There is some evidence that beta-carotene in combination with selenium, vitamin
C, and vitamin E might lower high-density lipoprotein 2 (HDL2) cholesterol
levels. Glutathione (GSH), another natural antioxidant, may also be important in
blood pressure and glucose homeostasis, consistent with the involvement of free
radicals in both essential hypertension and diabetes mellitus. Glutathione
improves liver detoxification by binding to toxins and neutralising their harmful

effects
The carrot
contains
calcium,
potassium,
vitamin B and
C. Calcium
helps prevent
the narrowing
of the blood
vessels
resulting from
contracting of
the muscular
wall of the
vessels.
Potassium
promotes regular heartbeat. Vitamin B improves metabolism. Vitamin C protects
cells against free radicals and strengthens blood vessel walls.
Vitamin A in carrot is important in vision; a deficiency in vitamin A will inhibit
the reformation of rhodopsin and lead to night blindness. It also improves
coughing and high blood pressure. Enough sun exposure everyday helps vitamin A
take effect.
Carrots possess strong antiseptic qualities, can be used as a laxative,
vermicide (worm expelling agent), poultice and for the treatment of liver
conditions. Carrots contain cholesterol-lowering pectin. U.S. Department of
Agriculture research suggests two carrots a day may lower cholesterol 10
up to 20 percent.
Ordinary carrot oil is particularly suitable for dry and chapped skin and
helps make the skin noticeably softer, smoother, firmer, and has been used
in Europe for decades in baby oil, lip care, night creams, vitamin creams,
and body lotions. Mix 4 drops of oil into 2 teaspoons of a carrier oil such as
almond or apricot kernel.Read more, also a home made recipe face mask.
Never rub neat oil directly onto your skin - any pure essential oil can burn.
NOW BRING ON THE WONDER DRUGS!

<="" font="">CANCER
Your mother may have told you
that carrots will make your
eyes sharper, but that's not the
only power of carrots.
Carrots contain a lot of beta
carotene, which may help reduce a
wide range of cancers including
lung, mouth, throat, stomach,
intestine, bladder, prostate and
breast. Some research indicated beta carotene may actually cause cancer, but this
has not proven that eating carrots, unless in very large quantities - 2 to 3 kilos a
day, can cause cancer. In fact, a substance called falcarinol that is found in carrots
has been found to reduce the risk of cancer, according to researchers at Danish
Institute of Agricultural Sciences (DIAS). Kirsten Brandt, head of the research
department, explains that isolated cancer cells grow more slowly when exposed to
falcarinol.
This substance is a polyacethylen, soluble in water and therefore some falcarinol
is lost during boiling, but not all of it. In further experiments (read here), it was
found that if they are boiled whole or steamed, the loss is approx. 30% (so there is
still 70% in the carrot), while if they are cut into small pieces before boiling, the
loss is much greater, more like 60% lost (40% retained in the carrots).
When they are boiled (using any method) the carrots are easier to digest, so it is
likely that you take up more of the falcarinol in them (lose less of it in the stools).
Due to this it is not possible to say if boiled is better or worse than raw, since a
better bioavailability can easily make up for the 30% loss.
According to Swedish researchers, eating plenty of carrots can lower your
risk for lung cancer. A recent study found that although non-smokers have
a lower risk of developing lung cancer than smokers do, non-smokers who
eat a lot of fruits and vegetables can decrease that risk even more. Read
full article on Falcarinol here.
Non-smokers with a high vegetable intake lower their risk by about 30
percent. Those who eat a lot of non-citrus fruits lower their risk by about 40
percent. But the real wonder vegetable appears to
be carrots.
Vitamin A helps normal cell reproduction. When cells do
not reproduce (differentiate)

Studies have found that eating a lot of carrots is a strong indicator of lower
cancer risk. That's probably because carrots are a valuable source of a
wide variety of substances in food called carotenoids with exotic names
like cryptoxanthin and zeaxanthin. Carotenoids provide a wealth of health
benefits, including protection from the damages of free radicals that have
been linked to cancer. As antioxidants, they can help fight cancers of the
bladder, larynx, esophagus, stomach, colon/rectum and prostate. Beta
carotene is an antioxidant vitamin. Antioxidants have been found to lower
risks for heart disease and some forms of cancer. Among substances
present in carrots are phytochemicals that are thought to reduce the
incidence of cancer. These include coumarins, quercetin, kaempferol, and
terpenes.
Read more about antioxidants here.
The cancer preventive activity of vitamin E has been suggested by many
epidemiologic studies. However, several recent large-scale human trials with tocopherol, the most commonly recognized and used form of vitamin E, failed to
show a cancer preventive effect. The recently finished follow-up of the Selenium
and Vitamin E Cancer Prevention Trial (SELECT) even showed higher prostate
cancer incidence in subjects who took -tocopherol supplementation. The
scientific community is divided and the general public are faced with a question:
Does vitamin E prevent or promote cancer? As with many academic research
you can easily find one to justify your argument, notwithstanding that there are
also several which dispute it. Also tests made on animals do not always transfer
well onto humans.
The most encouraging news about carrots anti-cancer properties comes from
studies into Falcarinol - Read full article on Falcarinol here.
Doctors at UT Southwestern Medical Center at Dallas say the best thing
you can do to lower your risk for lung cancer is to not smoke. Then if you
eat your fruits and vegetables, you can lower your risk even more.
Because the ingredients of Carrots lower your blood sugars they can be
used to good advantage in the prevention of cancer, diabetes, dyspepsia
and gout, even heart disease.
The root is prepared in various ways for use on tumours, cancerous ulcers,
cancerous wounds, tumors of the testicles, mammary carcinoma and skin
ulcers. The juice of the root is applied to carcinomous ulcers of the neck
and uterus, cancer of the bowels and stomach cancer. Scraped roots are
used to stimulate indolent ulcers.
Cancer-fearers may be reinforced by the knowledge that carrots are
relatively high in fibre, retinoid like substances, and the seeds also contain
the rather ubiquitous -sitosterol. This, alone and in combination with

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Carrots Nutrition and Good Health - Part 3 - Medicinal

Uses
Medicinal
Uses

Alternative
Medicine

Daily
Needs

Nutritional
Analysis

Doctrine of
Signatures

Yin and
Yang

Nutrition Page 1 deals with pigment power, the goodness of carrots, what happens
if you eat too many and carrot allergy.
Nutrition Page 2 the effect on your bodily functions, your daily needs; how carrots
can help with Cancer, heart disease, stroke & diabetes.
Nutrition Page 3 examines medicinal uses and alternative medicine associated with
carrots and carrot analysis

PLEASE NOTE: The Carrot Museum does not recommend self

diagnosis or self medication. The information contained in this web
site has not been verified for correctness. Some of the information
contained herein is hearsay and may not be correct. Use the
information from this page only at your own risk! If in doubt consult
a doctor.
Note: If you have diabetes it is recommended you read this before
eating carrots. Speak to your doctor or health-care provider about vitamin A
rich carotenoids if you have diabetes or are at risk for developing the condition.

Hallelujah
Diet

Food
Colouring

Read more here.

(A cautionary note - The Carrot Museum cautions you to not believe all studies. Please trust your
own judgment. As a researcher I am happy to share and cite studies that appear promising, that
carrots provide health giving properties. However the body and individual metabolisms and gene
make up are all different so it is difficult to be positive that any of it will work for any particular
individual. In fact it is often difficult to ensure, or decipher, whether any of the research is not
financially or otherwise biased. You can find just as many convincing studies supporting
mainstream treatments, together with other evidence that there is no effect. Also many studies are
based on animal tests, rather than humans.)

Simple summary sheets - "Why Everyone Should Eat more Carrots" - The Health
Benefits of Carrots and The Benefits of Carrot Juice

Traditional Medicinal Uses for Carrot and its seeds around the world (pdf).

NUTRITION : THE MEDICINE OF THE FUTURE - Voltaire said:

"The art of medicine consists of amusing the patient while Nature cures
the disease".
The medicine of the future will no longer be remedial, it will be preventive;
not based on drugs but on the best diet for health. This page explores the
issue in relation to carrots. Always remember carrots nourish they do not
heal. If the body has the ability to heal itself, it will use the raw materials
found in foods to do its own healing work. Herbs do not heal, they feed.
Herbs do not force the body to maintain and repair itself. They simply
support the body in these natural functions.
Medicinal Uses
Remember carrots nourish they do not heal. If the body has the ability to
heal itself, it will use the raw materials found in foods to do its own healing
work. Herbs do not heal, they feed. Herbs do not force the body to
maintain and repair itself. They simply support the body in these natural
functions.

Carrots are credited with many medicinal properties; they are said to
cleanse the intestines and to be diuretic, remineralizing, antidiarrheal, an
overall tonic and antianemic. Carrot is rich in alkaline elements which
purify and revitalize the blood. They nourish the entire system and help in
the maintenance of acid-alkaline balance in the body. The carrot also has
a reputation as a vegetable that helps to
maintain good eyesight.
Raw grated carrot can be applied as a
compress to burns for a soothing effect. Its
highly energizing juice has a particularly
beneficial effect on the liver. Consumed in
excessive quantities, carrots can cause the
skin to turn yellow; this phenomenon, which is
called Carotenemia and caused by the
carotene contained in carrots, is frequently seen in young children but is
not at all dangerous.
See "do not overdose" below or click here.
An infusion of carrot seeds (1 teaspoon per cup of boiling water) is
believed to be diuretic, to stimulate the appetite, reduce colic, aid fluid
retention and help alleviate menstrual cramps. The dried flowers are also
used as a tea as a remedy for dropsy. Taken in wine, or boiled in wine and
taken, the seeds help conception. Strangely enough the seeds made into a
tea have been used for centuries as a contraceptive. Applied with honey,
the leaves cleanse running sores or ulcers. Carrots are also supposed to
help break wind and remove stitches in the side. Chewing a carrot
immediately after food kills all the harmful germs in the mouth. It cleans the
teeth, removes the food particles lodged in the crevices and prevents
bleeding of the gums and tooth decay. Carrot soup is supposed to relieve
diarrhoea and help with tonsillitis.
In days gone by they grated raw carrot and gave it to children to expel
worms. Pulped carrot is used as a cataplasm for application to ulcers and
sores. They were also supposed to improve your memory abilities and
relieve nervous tension. An Old English superstition is that the small purple
flower in the centre of the Wild Carrot (Queen Annes Lace) was of benefit
in curing epilepsy. Visit the Wild Carrot page. Click here.
Queen Annes Lace (the Wild Carrot) was also considered toxic. The
leaves contain furocoumarins that may cause allergic contact dermatitis
from the leaves, especially when wet. Later exposure to the sun may
cause mild photodermatitis. Wild Carrot seed is also an early abortifacient,
historically, sometimes used as a natural "morning after" contraceptive tea.
Queen Annes Lace has long been used because of its contraceptive

properties.
Read more about contraception (caution this page contains items which
may not be suitable for minors)
It has since been scientifically proven that the carrot seed extract, if given
orally at the correct dosage from day 4 to 6 post-coitum, effectively inhibits
implantation.
Pliny the Elder suggested that it was used as a love potion,
guaranteed to be effective, and Galen goes so far as to claim that
it actually "procures lust." As a vegetable, however, the carrot in Roman
times remained a bitter, tough taproot, edible only in the early spring as a
pot herb.
As the carrot was improved it found its way into medicine chests as well as
stew pots. Both Gerard and Culpeper recommend the carrot for numerous
ills. Culpeper says that the carrot is influenced by Mercury, the god of
wind, and that a tea made from the dried leaves should dispel wind from
the bowels and relieve dropsy, kidney stones, and women's complaints.
Experimentally hypoglycemic, a tea made from Queen Annes Lace was
believed to help maintain low blood sugar levels in humans, but it had no
effect on diabetes artificially induced in animals. Wild carrot tea has been
recommended for bladder and kidney ailment, dropsy, gout, gravel; seeds
are recommended for calculus, obstructions of the viscera (internal
organs), dropsy, jaundice, scurvy. Carrots of one form or another were
once served at every meal for liver derangements; now we learn that they
may upset the liver.
Medicinally the Carrot was used as a diuretic, stimulant, in the treatment of
dropsy, flatulence, chronic coughs, dysentery, windy colic, chronic renal
diseases and a host of other uses.

Eating carrots is also good for allergies, aneamia, rheumatism, tonic for
the nervous system. Everyone knows they can improve eye health; But it
does not stop there the delicious carrot is good for diarrhoea, constipation
(very high in fibre), intestinal inflammation, cleansing the blood (a liver
tonic), an immune system tonic. Carrot is traditionally recommended to
weak, sickly or rickety children,
to convalescents or pregnant
women, its anti-aneamic
properties having been famous
for a long time.
Tea made the seeds can
promote the onset of
menstruation. It is effective on
skin problems including broken
veins/capillaries, burns,
creeping impetigo, wrinkles
and sun damage. Carrots also
help in stimulating milk flow
during lactation. Believe it or
not the carrot is also effective against roundworms and dandruff. Pureed
carrots are good for babies with diarrhoea, providing essential nutrients
and natural sugars.
Scientists have given us another reason to eat carrots - Falcarinol a compound
found in the popular root vegetable has been found to have an effect on the
development of cancer. - read more
Alternative Medicinal Uses
The alternative medicine believers consider the carrot (the whole plant or
its seeds) to have the following properties:

Anthelmintic (destroying or expelling worms).

Carminative (expelling flatulence).

Contraceptive.

Deobstruent.

Diuretic (promoting the discharge of urine).

Emmenagogue (producing oils which stimulate the flow of

menstrual blood).

Galactogogue (promoting the secretion of milk).

Ophthalmic (pertaining to the eye).

Stimulant.

Oedema (water retention).

Nutritional analysis of 100 grams of uncooked carrot (USDA source)

equivalent to one average 7 inch carrot and NO FAT or CHOLESTEROL!
This table gives the main analysis of key ingredients for an average carrot.
For the full USDA nutritional analysis click here.
Edible part
Water
Proteins
Lipids
Glucides
Carbohydrates
Fibre
Energy
Vitamin A

A simple chart for the average carrot

95%
91.6g
1.1g
0g
7.6g
10

Sodium

95mg

Potassium

220mg

Iron

0.7mg

Calcium

44mg

Phosphorus

37mg

Niacin

0.7mg

3.1g

Vitamin C

4mg

33kcal

Vitamin E

(mg) 0.5

Zinc

(mg) 0.2

(mcg) 2813

More detailed analysis

Carrots (Daucus carota), Fresh, raw, Nutrition
value per 100 g. Total-ORAC value 666 umol
TE/100 g. (Source: USDA National Nutrient

data base)

So what is your carotene need? Meeting your Vitamin A requirement from

beta carotene is easy: Eat a handful of baby carrots and you've done it!
Six ounces of carrot juice (made from two medium-sized carrots) supplies
a whopping 28 mg. of beta carotene. Read all about the wonders of Carrot
Juice on the recipes pages. Click here to go there.
One pound of carrots will make approximately six to eight ounces of carrot
juice.

Recommended dietary allowances - Vitamin A is the name for a group of

compounds which have the biological activity of retinol. Vitamin A is
measured in retinol equivalents (RE) which allows the different forms of
vitamin A to be compared. One retinol equivalent equals 1 mcg of retinol or
6 mcg of beta carotene. Vitamin A is also measured in international units
(IU) with 1 mcg RE equivalent to 3.33 IU.
Carrots - serving
size 1/2 cup
Fresh, raw
Boiled, raw
Boiled, frozen
Boiled, canned

Vitamin A (retinol)
equivalents (micrograms)
2050
1790
1290
1005

% RDA* for
women
256%
223%
161%
126%

% RDA* for
men
205%
179%
129%
101%

*RDA = Recommended Daily Amount (The RDA of vitamin A is 800

micrograms for women and 1,000 micrograms for men.)
Your daily requirements
The Food and Nutrition Committee of the National Research Council has
established a scale for the minimum daily requirement of vitamin A as
follows:
Who
Children under 1 year
Children 1 to 12 years
Adolescent girls & boys
Adults - men and women
Women during pregnancy
Women during nursing period

International Units
1500
2000 to 3500
4500 to 5000
5000
6000
8000

The above scale is based upon the minimum required to prevent

deficiency diseases and does not provide the necessary surplus required
for full health.
It is impossible to determine, with any degree of scientific accuracy, what
the daily requirement is for any individual under varying physical
conditions, and how much of the vitamin A intake the body is able to
absorb at any given time due to metabolic conditions or other factors.
Cooked carrots are rated at 49 in the Glycaemic Index, the scale invented
to help in the treatment of diabetes, and which is used to measure the rate
at which blood sugar levels rise when a particular carbohydrate bearing
food is ingested. Lower level GI foods, (those below 50 are seen as best),

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Carrot Production Statistics

Rank(2006
)
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20

Country

Metric Tonnes

China
Russian Fed.
U. S. A.
Poland
Ukraine
U. K.
Italy
Japan
Germany
Netherlands
France
Turkey
Mexico
India
Belgium
Indonesia
Belarus
Australia
Canada
Morocco

8,395,500
1,730,000
1,601,790
935,000
706,500
677,144
641,558
630,000
555,000
430,000
417,800
380,000
378,517
350,000
320,000
308,675
306,000
302,560
301,450
300,000

How Carrot Production has increased in the past few decades

Map showing main growing areas

See USDA statistics for World Production 1961-2007 here (excel chart)

Yield, Production and Area of commercial production of Daucus carota in Europe.

Daucus carota ssp. sativus

Area (ha)

Production (t)

Yield (t/ha)

Austria

959.00

30,579.00

31.89

Belgium

2,800.00

133,400.00

47.64

Denmark

1,400.00

62,000.00

44.29

Finland

1,800.00

62,000.00

34.44

Value (ECU)
at the producer
level

France

16,700.00

568,000.00

34.01

Germany

6,900.00

293,400.00

42.52

Greece

1,200.00

41,100.00

34.25

Italy

10,700.00

407,800.00

38.11

Netherlands

7,700.00

476,400.00

61.87

Norway

1,200.00

48,500.00

40.42

Portugal

3,000.00

83,000.00

27.67

Spain

6,900.00

312,600.00

45.30

Sweden

1,841.00

80,349.00

43.6

Switzerland

1,512.00

51,035.00

33.75

UK

16,700.00

739,500.00

44.28

13,700,000

Key: All figures in green denote FAO statistics, black are EUROSTAT figures, blue denote other
sources

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Why do we peel carrots?

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So I was sitting there, looking down at my counter, realizing that I probably had a good
carrot or two of shavings just going to waste. (well, I'll compost it, but it's non-food at
that point).

Is there any reason we peel carrots and don't just give them a good scrubbing? I mean,
the scrubbing works for potatoes (so long as they're not green under the skin), and
carrots grow in dirt, too. I don't think it's a pesticide issue, as we did it growing up, and I
don't think we cared about pesticides back then.

favorite

I admit that sometimes there's odd crooks that might be harder to scrub dirt out of, but is
there something fundamental that I'm missing here?
food-safety peeling carrots

shareimprove this question

edited Aug 12 '10 at 18:27

asked Aug 12 '10 at 2:42

Aaronut

Joe

44.1k17137254

43.5k764162

5 I'm adding the [food-safety] tag, because even though this isn't specifically about food safety,
questions along the lines of "must I peel this food before eating it?" are common food safety
questions and I think this should be loosely linked to those. Aaronut Aug 12 '10 at 18:27
add a comment

13 Answers
activeoldestvotes
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I find when cooked, the skin retains a bit of bitterness and toughness, so in desserts,
juices or when shaved/julienned , I'm inclined to peel them. In fast salads, quick
application, I usually don't bother.
shareimprove this answer

answered Aug 12 '10 at 2:52

dassouki
2,2901533

2 It it only when cooked? Michael's response seems to suggest it's in raw carrots, too.
12 '10 at 12:11
1 @joe - indeed when raw as well however, I think it's more noticeable when the fruit is soft
rather than crunchy. I find the bitterness acceptable in the raw state dassouki
13:16
2 +1 The latest issue of Cook's Illustrated (June 2011, I think) did a taste test where they found
it's much better tasting after being peeled. keithjgrant May 24 '11 at 21:48

3 This depends on the carrot. A young carrot freshly pulled from the ground has no bitterness at
all, it is even sweet. Old, woody carrots from the supermarket could be bitter, especially if the
surface is treated. rumtscho Dec 16 '11 at 16:08
I peel my old woody carrots from the supermarket just to get the little stringy rootlets that

have grown out of them off. This would not be a problem if I could remember to check whethe
I need to buy fresh when I plan to cook with the things. Wayfaring Stranger Oct 3 '15 at
15:16
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I'd like to add that you'll get additional nutrients from the peel, same as with potatoes
and some other vegetables.
shareimprove this answer

edited Aug 12 '10 at 5:02

answered Aug 12 '10 at 3:06

hobodave

Chad

31.9k10105172

1,72411127

8 @Dave: I'll give you that, by appearances only, you're not losing much by peeling a carrot.
However, according to this page - carrotmuseum.co.uk/nutrition.html - and this research pape
- docs.google.com/ - you're ignoring phenolic compounds (antioxidants) that are more
concentrated in the peel. Chad Aug 12 '10 at 4:14
I stand corrected. Nice find on the research paper. hobodave Aug 12 '10 at 4:39

8 You're assuming that phenols actually improve human health. Their antioxidant effect is only
visible in in vitro studies, and there is reason to suspect many are not absorbed by our bodies
(with some exceptions: resveratrol, for instance) In short, no one really knows... :)
Shiemke Aug 12 '10 at 13:22
1 @Adam - Ah! Where's a nutritionist when you need one??? I love the back and forth and I'll
agree that I don't even know the right answer. Maybe someone else does? Chad
at 14:51
add a comment
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And you don't have to let your carrot peelings go to waste -- use them in making
vegetable stock, along with bits from other vegetables. Mushroom stems, corn cobs,
potato peels, etc. can all be used in stock as long as you strain it after cooking. (I keep
large plastic bags in my freezer that hold vegetable trimmings and leftovers, and when
the bag gets full, I'll make stock.)

shareimprove this answer

answered Aug 12 '10 at 18:01

Martha F.
5,78432161

I do the same, and definitely include carrot shavings in my stock

bag! stephennmcdonald Aug 12 '10 at 18:39
4 What a great idea! I'm going to start doing this. Sobachatina Oct 15 '10 at 23:36
1 This. A thousand times this. I also include chicken bones in my freezer stock...well, stockpile. mikeTheLiarDec 12 '12 at 0:52
Why do you have to strain them out? B T Apr 14 at 0:27
add a comment
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Even raw, in some carrots the peel will have slightly bitter or soapy taste. Less so with
very fresh, young farmer's market or homegrown varieties. Taste a little bit and see if it
needs peeling.
shareimprove this answer

answered Aug 12 '10 at 3:05

Michael at Herbivoracious
24.1k1053140

1 I'm surprised most people didn't vote this one up ... it was actually a toss-up as to which one
to mark as accepted ... I know exactly what you're talking about with the 'soapy' taste, but I
suspect it's only objectionable to those of us who hate cilantro in large amounts, as it's pretty
similar to me. Joe Oct 23 '12 at 20:30
add a comment

up
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It's all a matter of aesthetics; peeled carrots are pretty carrots. I never peel mine unless the
application calls for it (which is usually only when guests might mind the peel).
shareimprove this answer

answered Aug 12 '10 at 2:51

Iuls
3,90442241

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To get the dirt off? I'm not sure if this answer is a joke or not. All of our carrots now are
local. They're nobbly and dirty. Peeling seems the easiest way to clean them.
shareimprove this answer

answered Aug 12 '10 at 3:00

yossarian
12.7k1863128

7 You really aren't cleaning vegetables by peeling them as your blade is going to carry any
pathogens on the surface with it as it peels. The only way to clean is under running
water. sarge_smith Aug 12 '10 at 7:00
3 @sarge, I disagree. My local carrots clearly have dirt / earth on them. Peeling clearly removes
it. yossarianAug 12 '10 at 12:49
2 @sarge_smith Peeling gets the vast majority of the dirt off, and removes the little nooks and
crannies it gets stuck in. A quick rinse is all that's required where a serious scrubbing would've
been needed previously. ceejayoz Aug 12 '10 at 12:51
2 if you rinse after peeling, you would remove any pathogens transferred to the surface. In
addition to pathogens, there is also grit, which is really unpleasant to chew. When being lazy, I

clean mine with a metal scrubby pad under running water: removes some peel and most of the
dirt. Adam Shiemke Aug 12 '10 at 13:24
2 I just didn't want somebody who didn't know any better to think that peeling was a substitute
for washing. I agree that it makes it much easier and shorter. sarge_smith Aug 12 '10 at
22:21
show 3 more comments
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I scrub carrots with warm water and a brush, I usually don't peel them unless appearance
is going to play a factor.
shareimprove this answer

answered Aug 12 '10 at 3:53

Neil Fein
1,75562247

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It is done to make cleaning easier, remove the bitterness and improve the look of the
carrot. Same type of reasons why people peel potatoes.
does not exactly relate to the question at hand. But for parsnips you are supposed to peel
them because there is a compound that is a carcinogen in the peel. Similar to why you are
not supposed to eat apple seeds.
shareimprove this answer

answered Aug 12 '10 at 14:54

Manako
1,87411119

add a comment

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Some of my friends and I have allergic reactions to carrots if they are unpeeled or
uncooked. I don't know why though. I usually peel them with thick washing gloves on,
and then boil them for a bit.
shareimprove this answer

edited Dec 11 '12 at 21:04

answered Aug 12 '10 at 10:14

KatieK

Tore

4,5621854101

1945

1 Interesting - a co-worker of mine gets an "itchy tongue" (he doesn't know any other way to
describe it) from unpeeled carrots. Before him I had never heard of that, I wonder if it's the
same thing you experience. stephennmcdonald Aug 12 '10 at 18:40
add a comment
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I think it's just for appearance. There's no need to peel them. I often just rinse one well
and have it as a snack. The outside of a carrot can look pretty gnarly, peeling it exposes
that bright orange moist inner part.
shareimprove this answer

answered Aug 12 '10 at 2:48

hobodave
31.9k10105172

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I found that when baking, if you don't peel the carrots first they turn green.
shareimprove this answer

answered Oct 15 '10 at 21:34

Danielle G

add a comment
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I also was wondering about this question and I googled it and found this. I normally peel
some veggies, but recently I dont, as I think its silly, and if the food is organic, the peel
is really good, full of vitamins and no pesticides and similar. Today I cooked some chips
with their peel on, I didn't even scrub them, only a little wash. They were very nice.
shareimprove this answer

edited Oct 17 '10 at 0:46

answered Oct 14 '10 at 18:28

Adam

hobodave
31.9k10105172

add a comment
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I learned in botany class that most of the vitamins are in the skin, so I've been
scrubbing them, but peeling seems easier. Does anyone have a good suggestion for a
veggie scrubber - better than blue scotch-brite sponges?
Q&A; Peels and Vitamins
By C. CLAIBORNE RAY, NY Times
Published: March 11, 2003
Q. I have read serious assertions that all the nutrition of carrots is in the peel, and so
you shouldn't peel them. Is this true? What about other vegetables?
A. Plenty of nutritional value is left in a peeled carrot, said Dr. Stephen Reiners,
associate professor of horticulture at Cornell's New York State Agriculture
Experiment Station in Geneva, N.Y., who works with root vegetables.
The deep orange color of a carrot indicates the presence of beta carotene, a precursor
of vitamin A, he said, ''and when you peel the carrot, it is just as orange when you
take off the outer layer.''
As for other similar vegetables, he said, ''if it is the same color throughout, you are
getting the same nutrition with a peeled vegetable.''

The big exception is the potato, where there is a striking difference between peel and
flesh. ''There is a lot of nutrition in the skin,'' Dr. Reiners said, ''but this is not to say
the rest of the potato is without nutritional value.''
http://cooking.stackexchange.com/questions/4945/why-do-we-peel-carrots

You Asked: Carrot Peels?

May 9, 2008 by FITNESS

72 Shares

You're asking and I'm answering . . .

Dear Fit,
For years I have been peeling my carrots before eating them, but
recently I went to a friend's house for dinner. She was making a big
salad and she didn't peel the carrots before slicing them. I asked her
about it and she said you could eat them. Is this true? Have I been
peeling for nothing? Or does the peel have extra nutrition, like apple
peels do?
Not a Carrot Connoisseur Catie

If you're wondering too, then

.
That's a great question, and I too grew up peeling my carrots, because I
was grossed out by the fact that they were dirty and grown
underground. Then I realized that potatoes, parsnips, and radishes are
underground veggies too and eat those skins. Just like those
veggies' skins, the outside layer of carrots is also edible, and it's not
necessary to peel them. You just need to scrub them real well to get rid
of the dirt. Some people think that pesticides are concentrated in the
peel of conventional carrots, but that's not the case. Since carrots are
grown underground, the chemicals get into the soil and can seep into
the entire veggie, so peeling won't necessarily prevent you from
consuming pesticides. If you're concerned about chemicals, then
buy organic carrots.
As far as the nutritional value of the carrot peel goes, since this veggie is
a bright orange color throughout, there's no more beta carotene in the
peel than there is in the inside. So to sum things up, the peel is healthy
to eat (as long as you wash it), but you won't be missing out on any
vitamins if you don't eat the peel.
http://www.popsugar.com/fitness/You-Asked-Carrot-Peels-1585689

24 Amazing Benefits Of Carrots (Gajar) For

Skin, Hair And Health
January 21, 2016
Sweet and crunchy, carrots are also called as Gajar in Hindi, Gajjara gadda in
Telugu, Mangal Mullangi in Tamil, Karat in Malayalam, Gajjari in Kannada, Gazar
in Marathi, Gajar in Punjabi and Gujar/Gajor in Bengali. Carrots have been an
important part of vegetarian diets. Who doesnt love munching on fresh and sweet
carrots?

Few Facts About Carrots:

Carrots are basically root vegetables belonging to
the Apeaceae or Umbelliferrous family, which also includes parsley, parsnip, dill, cumin,
etc. A carrot plant has green leaves and a long, slender, orange root that is edible. Baby
carrots are tender but they also have less flavor because they are yet to mature.
These vegetables are believed to have originated about 5000 years ago. In fact, you will
be surprised to know that carrots used to be red, black, yellow, white, and mostly purple
in colour, but not orange. They were first cultivated in Afghanistan, and had purple
exteriors with yellow flesh. Bright orange carrots were developed by the Dutch in the
middle ages and today, they are the most common ones.
Besides their delicious flavor, carrots contain high amounts of beta-carotene and other
health-benefitting compounds such as vitamin A, minerals and antioxidants. Carrots
offer several health benefits and are particularly beneficial for organs like the eyes, skin,
digestive system and teeth. No doubt, they are a favorite of Bugs Bunny and account for
his swiftness, energy and intelligence.
Carrots are often used in juice therapy for the treatment of certain diseases. In fact,
carrots were initially grown as medicine for treating a variety of ailments. This vegetable
can be eaten both in its raw and cooked forms. It serves as a fat substitute when used
as a thickener in soups, sauces, casseroles and quick breads. A steaming bowl of carrot
soup is a great way to boost your nutrition in winter.
This crunchy power food is low in calories and contains no fat. However, it can provide
you with high doses of vitamin A and other antioxidants. Here are the benefits of eating
carrot for skin, hair and health.

Skin Benefits Of Carrots:

The benefits of carrot for the skin are due to the abundant amounts of Vitamin A and
other antioxidants, which protect against various skin problems and help in maintaining
skin health.
The benefits of eating carrots for the skin are as follows:

1. Carrots For Glowing Skin:

The consumption of carrots keeps your skin healthy and vibrant as they are loaded
with Vitamin C and antioxidants. Carrots can also be used to prepare an inexpensive
and convenient face mask. All you need to do is to mix grated carrot with some honey
and apply it as a face mask to get glowing skin.

2. Treatment Of Blemishes/Scars:
Drinking carrot juice is effective in getting rid of blemishes and scars. You can also apply
carrot pulp on your skin to clear the blemishes.

3. Anti-Ageing Benefits:
Carrots also contain Vitamin C that aids the collagen production in the body. Collagen is
a type of protein that is vital for the maintenance of the skin elasticity. It helps prevent
wrinkles and locks the process of aging. Vitamin A, being an antioxidant, also attacks
the free radicals to prevent the signs of aging like wrinkles, pigmentation and an uneven
skin tone.

Image: shutterstock

4. Sun Protection:
Beta-carotene, found in carrots, is a skin-friendly nutrient that is converted to vitamin A
inside the body. It helps in repairing the skin tissues and provides protection against the
suns harsh rays. The antioxidants and carotenoids protect and condition the skin to

increase its immunity against the sun and heal sunburns. In fact, the consumption of
carrot juice in summer acts as a natural sun block.
[ Read: DIY Carrot And Banana Hair Mask ]

5. Suitable For Dry Skin:

The deficiency of potassium can lead to a dry skin. Carrots are rich in potassium.
Hence, drinking carrot juice can prevent this problem and keep your skin hydrated.

6. Treatment of Skin Ailments:

Carrots are effective in the prevention and cure of various skin ailments. The
antioxidants in this vegetable can treat skin conditions like pimples and acne, rashes,
dermatitis and other skin problems caused due to Vitamin A deficiency. However, keep
in mind not to consume carrots in excess as they can cause your skin to temporarily
turn yellowish-orange in color.

7. Healing Qualities:
Carrots possess great healing qualities. Raw or grated carrots can be applied to
wounds, cuts, and inflammation for quick healing. Their anti-inflammatory properties
help to revitalize and tone the skin.

Carrot Facial Masks For Skin:

Wondering about how to use a carrot on the face? Here are a few carrot facial masks
for you to check out.

8. Carrot Moisturizing Facial Mask:

Things you will need:

2 teaspoons of grated carrot

A teaspoon of honey

A teaspoon of milk cream

Few drops of olive oil

Preparation And Usage:
1. Grind the grated carrots to a smooth paste. Collect this carrot paste in a small
bowl and add all the remaining ingredients to it.
2. Blend well with a spoon and your quick, homemade, carrot moisturizing facial
mask is all ready to use.

3.

Cleanse your face with a gentle facial cleanser and apply this carrot mask evenly
over your skin.
4. Let it sit on your face for 10-15 minutes. Splash cold water and wash away after
that.
5. Pat dry to see your soft, glowing and, of course, moisturized skin.

http://www.stylecraze.com/articles/benefits-of-carrots-for-skin-hair-and-health/

Health benefits of a carrot

TNN | Jul 9, 2014, 12.00 AM IST

Bite into a carrot

Your granny wasn't kidding when she nagged you to eat carrots for healthy
eyes.
While carrots are good for your eyes, they also promote healthy
skin, delay ageing and even prevent cancer. Initially used as
medicine, carrots are commonly found in orange colour. But they are
also available in yellow, red, white and purple hues.

-Several studies show that certain properties in carrots help reduce

the risk of lung, breast and colon cancer.

-The beta-carotene in carrots is converted to vitamin A in the liver,

which is then transformed in your retina, to rhodopsin a pigment
that improves night vision. Beta-carotene is also known to protect
against macular degeneration and senile cataracts.

-Carrots help slow down the ageing of cells and also work as an
antioxidant.

-Want to improve the quality of your skin? The vitamin A present in

carrots protects your skin from sun damage and even prevents
premature pigmentation, wrinkling, dry skin, acne and uneven skin
tone.

-You can also use boiled or mashed carrots on cuts and bruises to
prevent infection.
http://timesofindia.indiatimes.com/life-style/health-fitness/diet/Health-benefits-of-acarrot/articleshow/20759573.cms

April 18-24, 2016

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Introducing our New World's Healthiest Foods Menu! You can get 100% of
nutrients from the WHFoods.

The George Mateljan Foundation is a not-for-profit foundation with no

commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way
for optimal health.

Carrots

Although carrots are available throughout the year, locally grown carrots are in
season in the summer and fall when they are the freshest and most flavorful.
Carrots belong to the Umbelliferae family, named after the umbrella-like flower
clusters that plants in this family produce. As such, carrots are related to
parsnips, fennel, parsley, anise, caraway, cumin and dill. Carrots can be as small
as two inches or as long as three feet, ranging in diameter from one-half of an
inch to over two inches. Carrot roots have a crunchy texture and a sweet and
minty aromatic taste, while the greens are fresh tasting and slightly bitter. While
we usually associate carrots with the color orange, carrots can actually be found

in a host of other colors including white, yellow, red, or purple. In fact, purple,
yellow and red carrots were the only color varieties of carrots to be cultivated
before the 15th or 16th century.

What's New and Beneficial about Carrots

We are fortunate to have the results of a new 10-year study from the
Netherlands about carrot intake and risk of cardiovascular disease (CVD)
and those results are fascinating. Intake of fruits and vegetables in the
study was categorized by color and focused on four color categories:
green, orange/yellow, red/purple, and white. Out of these four categories,
orange/yellow (and in particular, foods with deeper shades of orange and
yellow) emerged as most protective against CVD. And even more striking,
carrots were determined to be the most prominent member of this dark
orange/yellow food category. Participants who had the least carrot intake
had the least amount of CVD risk reduction, even though they still received
risk-reducing benefits from their carrot intake. However, participants who
ate at least 25 more grams of carrots (with 25 grams being less than onequarter of a cup) had a significantly lower risk of CVD. And the groups of
participants who ate 50- or 75-grams more had an even more greatly
reduced risk of CVD! We're not sure how any study could better
demonstrate how easy it can be to lower disease risk by making a food like
carrot part of the everyday diet in such achievable amounts.
Much of the research on carrots has traditionally focused on carotenoids
and their important antioxidant benefits. After all, carrots (along with
pumpkin and spinach) rank high on the list of all commonly-consumed U.S.
antioxidant vegetables in terms of their beta-carotene content. But recent
research has turned the health spotlight onto another category of
phytonutrients in carrots called polyacetylenes. In carrots, the most
important polyacetylenes include falcarinol and falcarindiol. Several recent
studies have identified these carrot polyacetylenes as phytonutrients that
can help inhibit the growth of colon cancer cells, especially when these
polyacetylenes are found in their reduced (versus oxidized) form. These
new findings are exciting because they suggest a key interaction between
the carotenoids and polyacetylenes in carrots. Apparently, the rich
carotenoid content of carrots not only helps prevent oxidative damage
inside our body, but it may also help prevent oxidative damage to the carrot
polyacetylenes. In other words, these two amazing groups of
phytonutrients in carrots may work together in a synergistic way to
maximize our health benefits!
Even people who usually boil carrots have discovered that they taste better
steamed! In a recent study examining different methods for cooking

vegetables, study participants were asked to evaluate the flavor and

overall acceptability of the results. In comparison to boiling, participants in
the study significantly favored the flavor and overall acceptability of
steamed carrots to boiled carrots. This preference was also expressed by
participants who had always boiled carrots in their previous kitchen
practices.
Not surprisingly, research on the carotenoids in carrots has become fairly
sophisticated and we now know that it's especially important to protect one
specific form of beta-carotene found in carrots called the (all-E)-betacarotene isomer. That form of beta-carotene appears to have better
bioavailability and antioxidant capacity than another beta-carotene form
called the Z (cis) isomer form. With this new knowledge of beta-carotene
specifics, researchers in Victoria, Australia wondered about the stability of
(all-E)-beta-carotene under proper storage conditions. What they found
was excellent retention of (all-E)-beta-carotene under the right storage
conditions. Over several weeks period of time at refrigerator temperatures
and with good humidity (as might be provided, for example by the
wrapping of carrots in damp paper and placement in an air-tight container),
there was very good retention of the carrots' (all-e)-beta-carotene. While
we always like the idea of vegetable consumption in freshly-picked form,
this finding is great news and gives all of us more flexibility for
incorporating carrots into our diet.

Carrots, sliced, raw

1.00 cup
(122.00 grams)
Calories: 50
GI: low

NutrientDRI/DV

vitamin A113%

biotin20%

vitamin K18%

fiber14%

molybdenum14%

potassium11%

vitamin C10%

vitamin B610%

manganese9%

vitamin B38%

vitamin B17%

pantothenic acid7%

copper6%

phosphorus6%

folate6%

vitamin B25%

vitamin E5%

This chart graphically details the %DV that a serving of Carrots provides for each
of the nutrients of which it is a good, very good, or excellent source according to
our Food Rating System. Additional information about the amount of these
nutrients provided by Carrots can be found in the Food Rating System Chart. A
link that takes you to the In-Depth Nutritional Profile for Carrots, featuring
information over 80 nutrients, can be found under the Food Rating System Chart.

Health Benefits
Description
History
How to Select and Store
Tips for Preparing and Cooking
How to Enjoy
Individual Concerns
Nutritional Profile

 References

Health Benefits
Carrots are perhaps best known for their rich supply of the antioxidant nutrient
that was actually named for them: beta-carotene. However, these delicious root
vegetables are the source not only of beta-carotene, but also of a wide variety of
antioxidants and other health-supporting nutrients. The areas of antioxidant
benefits, cardiovascular benefits, and anti-cancer benefits are the bestresearched areas of health research with respect to dietary intake of carrots.

Antioxidant Benefits
All varieties of carrots contain valuable amounts of antioxidant nutrients. Included
here are traditional antioxidants like vitamin C, as well as phytonutrient
antioxidants like beta-carotene. The list of carrot phytonutrient antioxidants is by
no means limited to beta-carotene, however. This list includes:
Carotenoids
o alpha-carotene
o beta-carotene
o lutein
Hydroxycinnamic acids
o caffeic acid
o coumaric acid
o ferulic acid
Anthocyanindins
o cyanidins
o malvidins
Different varieties of carrots contain differing amounts of these antioxidant
phytonutrients. Red and purple carrots, for example, are best known for the rich
anthocyanin content. Oranges are particularly outstanding in terms of betacarotene, which accounts for 65% of their total carotenoid content. In yellow
carrots, 50% of the total carotenoids come from lutein. You're going to receive
outstanding antioxidant benefits from each of these carrot varieties!

Cardiovascular Benefits

Given their antioxidant richness, it's not surprising to find numerous research
studies documenting the cardiovascular benefits of carrots. Our cardiovascular
system needs constant protection from antioxidant damage. This is particularly
true of our arteries, which are responsible for carrying highly oxygenated blood.
A recent study from the Netherlands, in which participants were followed for a
period of 10 years, has given us some fascinating new information about carrots
and our risk of cardiovascular disease (CVD). In this study, intake of fruits and
vegetables was categorized by color. The researchers focused on four color
categories: green, orange/yellow, red/purple, and white. Out of these four
categories, orange/yellow (and in particular, foods with deeper shades of orange
and yellow) was determined to be the most protective against CVD. Within this
dark orange/yellow food group, carrots were determined to be the single most
risk-reducing food. Participants who had the least carrot intake had the least
amount of CVD risk reduction, even though they still received risk-reducing
benefits from their carrot intake. However, participants who ate at least 25 more
grams of carrots (with 25 grams being less than one-quarter of a cup) had a
significantly lower risk of CVD. And the groups of participants who ate 50- or 75grams more had an even more greatly reduced risk of CVD! We're not sure how
any study could better demonstrate how easy it can be to lower CVD risk by
making a food like carrot part of the everyday diet.
Antioxidant nutrients in carrots are believed to explain many of the
cardioprotective benefits provided by these root vegetables. The many different
kinds of carrot antioxidants are most likely to work together and provide us with
cardiovascular benefits that we could not obtain from any of these antioxidants
alone if they were split apart and consumed individually, in isolation from each
other. The synergistic effect of carrot antioxidants is a great example of a whole
food and its uniqueness as a source of nourishment.
Yet in addition to the diverse mixture of carrot antioxidants, there is yet another
category of carrot phytonutrient that is believed to help explain carrot protection
against cardiovascular disease.That category is polyacetylenes. Polyacetylenes
are unique phytonutrients made from metabolism of particular fatty acids (often
involving crepenynic acid, stearolic acid and tariric acid). They are particularly
common in the Apiaceae/Umbelliferae family of plants (which includes carrot).
The two best-researched polyacetylenes in carrot are falcarinol and falcarindiol.
Preliminary research on animals and in the lab has shown that carrot

polyacetylenes have anti-inflammatory properties and anti-aggregatory properties

(that help prevent excessive clumping together of red blood cells). So in addition
to the unique mix of antioxidants in carrot, polyacetylenes may play a key role in
the cardiovascular protection provided by this amazing food.

Vision Health
While you might expect to find a large number of human research studies
documenting the benefits of carrot intake for eye health, there are relatively few
studies in this area. Most studies about carotenoids and eye health have focused
on carotenoid levels in the bloodstream and the activities of the carotenoids
themselves, rather than the food origins of carotenoids (like carrots). Still, we
have found some smaller scale human studies that show clear benefits of carrot
intake for eye health. For example, researchers at the Jules Stein Institute at the
University of California at Los Angeles determined that women who consume
carrots at least twice per week - in comparison to women who consume carrots
less than once per week - have significantly lower rates of glaucoma (damage to
the optic nerve often associated with excessive pressure inside the eye). Intake
of geranyl acetate - one of the photonutrients that is present in carrot seeds (and
sometimes extracted from purified carrot seed oil) has also been repeatedly
associated with reduced risk of cataracts in animal studies. However,
researchers have yet to analyze the amount of geranyl acetate in the root portion
of the carrot and the impact of dietary intake on risk of cataracts.

Anti-Cancer Benefits
The anti-cancer benefits of carrot have been best researched in the area of colon
cancer. Some of this research has involved actual intake of carrot juice by human
participants, and other research has involved the study of human cancer cells
types in the lab. While much more research is needed in this area, the study
results to date have been encouraging. Lab studies have shown the ability of
carrot extracts to inhibit the grown of colon cancer cells, and the polyacetylenes
found in carrot (especially falcarinol) have been specifically linked to this
inhibitory effect. In studies of carrot juice intake, small but significant effects on
colon cell health have been shown for participants who consumed about 1.5 cups
of fresh carrot juice per day.

We're confident that future studies in this area will show carrot intake as being
protective against risk of colon cancer. Carrots are simply too rich in digestive
tract-supporting fiber, antioxidant nutrients, and unique phytonutrients like
falcarinol to be neutral when it comes to support of the lower digestive tract and
colon cancer protection.

Description
As one of the most popular root vegetables in the U.S. - and widely enjoyed in
many other countries as well - carrots almost feel like an old friend for many
people who are looking for just the right crunchy snack or addition to a salad.
We've even seen one study of 8-11 year-old children in France who were given
pictures of 54 vegetables and were mostly likely to pick out carrots (along with
lettuce and tomatoes) as easily identifiable and likeable vegetables. In the U.S.,
there seems to be an equal liking for carrots at the other end of the age spectrum
as well. Individuals 76 years of age and older eat twice as many carrots as
individuals under 40, with the overall average being about 1 cup of carrots per
week.
It's easiest to identify carrots as belonging to the Umbelliferae family of plants,
since their leafy greens form an umbrella-like cluster at the top of the root.
However, this same family of plants is also commonly known as
the Apiaceae family. While the International Code of Botanical Nomenclature
accepts both designations, the use of Apiaceae is becoming more and more
common in carrot research. This same botanical family includes parsley, anise,
celery, parsnips, fennel, caraway, cumin and dill.
The name "carrot" comes from the Greek word "karoton," whose first three letters
(kar) are used to designate anything with a horn-like shape. (That horn-like
shape, of course, refers to the taproot of the carrot that is the plant part we're
most accustomed to consuming in the U.S.). The beta-carotene that is found in
carrots was actually named for the carrot itself!
Even though U.S. consumers are most familiar with carrots as root vegetables
bright orange in color, an amazing variety of colors are found worldwide for this
vegetable. (All of these color varieties, however, still belong to the same genus
and species of plant, Daucus carota.) Here is a short list of some of the more
popular carrot varieties, categorized by color:

 Orange Carrots
o Scarlet Nantes (especially valued for its sweetness)
o Danvers (often raised for processing)
o Camden (often raised for processing)
o Other popular varieties include Navajo, Sirkana, Top Cut and Inca
Purples Carrots
o Indigo
o Maroon
o Purple Dragon
o Cosmic Purple
o Purple Haze
Yellow Carrots
o Sunlite
o Solar Yellow
o Yellowstone
White Carrots
o Creme De Lite
o White Satin
Red Carrots
o Supreme Chateney
o Red Samurai

History
The carrot can trace its ancestry back thousands of years, originally having been
cultivated in central Asian and Middle Eastern countries, along with parts of
Europe. These original carrots looked different from those that we are
accustomed to today, featuring red, purple, and yellow coloring rather than the
bright orange that we've become accustomed to in U.S. supermarkets. Carrots
became widely cultivated in Europe during the 15th and 16th centuries and were
first brought over to North America during this same general time period.
In today's commercial marketplace, China currently produces about one-third of
all carrots bought and sold worldwide. Russia is the second largest carrot
producer, with the U.S. following a close third. Many European countries produce
substantial amounts of carrots (over 400,000 metric tons) and Turkey, Mexico,

India, Indonesia, Australia and Canada are also important countries in the
worldwide production of carrots. Within the U.S., about 12,000 acres of carrots
for processing are planted each year, resulting in about 320,000 tons of carrots.
Over 80% of all fresh market carrot production in the U.S. comes from California,
with Michigan and Texas emerging as the next two largest fresh production
states.
Currently,U.S. adults average about 12 pounds of carrot intake each year.
Approximately 9 pounds are being consumed in fresh form, with the other 3
pounds are being consumed in frozen or canned products. This amount
translates into approximately 1 cup of carrots each week in fresh, frozen, or
canned form.

How to Select and Store

Carrot roots should be firm, smooth, relatively straight and bright in color. The
deeper the orange-color, the more beta-carotene is present in the carrot. Avoid
carrots that are excessively cracked or forked as well as those that are limp or
rubbery. In addition, if the carrots do not have their tops attached, look at the
stem end and ensure that it is not darkly colored as this is also a sign of age. If
the green tops are attached, they should be brightly colored, feathery and not
wilted. Since the sugars are concentrated in the carrots' core, generally those
with larger diameters will have a larger core and therefore be sweeter.
Carrots are hardy vegetables that will keep longer than many others if stored
properly. The trick to preserving the freshness of carrot roots is to minimize the
amount of moisture they lose. To do this, make sure to store them in the coolest
part of the refrigerator in a plastic bag or wrapped in a paper towel, which will
reduce the amount of condensation that is able to form. They should be able to
keep fresh for about two weeks. Research has shown that the especially
valuable (all-E)-beta-carotene isomer is well-retained in carrots if stored properly.
Carrots should also be stored away from apples, pears, potatoes and other fruits
and vegetables that produce ethylene gas since it will cause them to become
bitter.
If you purchase carrot roots with attached green tops, the tops should be cut off
before storing in the refrigerator since they will cause the carrots to wilt
prematurely as they pull moisture from the roots. While the tops can be stored in

the refrigerator, kept moist by being wrapped in a damp paper, they should really
be used soon after purchase since they are fragile and will quickly begin to wilt.

Tips for Preparing and Cooking

Tips for Preparing Carrots
Wash carrot roots and gently scrub them with a vegetable brush right before
eating. Unless the carrots are old, thick or not grown organically, it is not
necessary to peel them. If they are not organically grown, peel them; most all
conventionally grown carrots are grown using pesticides and other chemicals. If
the stem end is green, it should be cut away as it will be bitter. Depending upon
the recipe or your personal preference, carrots can be left whole or julienned,
grated, shredded or sliced into sticks or rounds.
Carrots are delicious eaten raw or cooked. While heating can often damage
some of the delicate phytonutrients in vegetables, the beta-carotene as found in
carrots has been shown to be surprisingly heat-stable. In fact, carrots' betacarotene may become more bioavailable through well-timed steaming. Still, be
careful not to overcook carrots if you want to your carrots to retain their maximum
flavor and strong overall nutritional value.

The Healthiest Way of Cooking Carrots

Of all of the cooking methods we tried when cooking carrots, our favorite is
Healthy Steaming. We think that it provides the greatest flavor and is also a
method that allows for concentrated nutrient retention. In fact, participants in a
recent research study agreed with us. When study participants were asked to
evaluate the flavor and overall acceptability of different carrot cooking methods,
they significantly favored the flavor and overall acceptability of steamed carrots to
boiled carrots. This preference was even expressed by participants who had
always boiled carrots in their previous kitchen practices!
To Healthy Steamed carrots, fill the bottom of the steamer with 2 inches of water
and bring to a rapid boil. Slice carrots -inch thick and steam for 5 minutes.
Transfer to a bowl. For more flavor, toss carrots with our Mediterranean Dressing.
(Looking for carrots with extra zing? Try our Carrots with Honey Mustard
Sauce recipe.)

How to Enjoy
A Few Quick Serving Ideas
Shredded raw carrots and chopped carrot greens make great additions to
salads.
Combine shredded carrots, beets and apples, and eat as a salad.
For quick, nutritious soup that can be served hot or cold, pure boiled
carrots and potatoes in a blender or food processor, and add herbs and
spices to taste.
Spiced carrot sticks are a flavorful variation on an old favorite at parties or
at the dinner table. Soak carrot sticks in hot water spiced with cayenne,
coriander seeds and salt. Allow to cool, drain and serve.

WHFoods Recipes That Include Carrots

Asian Chicken Salad

Barley Mushroom Soup
Carrot Coconut Soup
Minestrone Surprise
Red Kidney Bean Soup with Lime Yogurt
Super Energy Kale Soup
15-Minute Seared Tuna with Sage
Poached Halibut with Fennel and Cauliflower
Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs
Asian-Flavored Broccoli with Tofu
Braised Kidney Beans & Sweet Potato
Curried Lentils
Miso Stir-Fry
Moroccan Eggplant with Garbanzo Beans
Primavera Verde
Great Antipasto Salad
Super Carrot Raisin Salad
Carrot Cashew Pat
Carrots with Honey Mustard Sauce
Garlic Dip with Crudites

 Minted Carrots with Pumpkin Seeds

Minted Green Peas & Carrots
Steamed Vegetable Medley

Individual Concerns
Carrots and Carotoderma
Excessive consumption of carotene-rich foods may lead to a condition
called carotoderma in which the palms or other skin develops a yellow or orange
cast. This yellowing of the skin is presumably related to carotenemia, excessive
levels of carotene in the blood. The health impact of carotenemia is not well
researched. Eating or juicing high amounts of foods rich in carotene, like carrots,
may over tax the body's ability to convert these foods to vitamin A. The body
slowly converts carotene to vitamin A, and extra carotene is stored, usually in the
palms, soles or behind the ears. If the cause of the carotenemia is eating
excessively high amounts of foods like carrots, the condition will usually
disappear after reducing consumption.

Nutritional Profile
Carrots are perhaps best known for their beta-carotene content. (The nutrient
beta-carotene was actually named after the carrot!) While they can be an
outstanding source of this phytonutrient, carrots actually contain a fascinating
combination of phytonutrients, including other carotenoids (especially alphacarotene and lutein); hydroxycinnamic acids (including caffeic, coumaric, ferulic);
anthocyanins (in the case of purple and red carrots); and polyacetylenes
(especially falcarinol and falcarindiol). Carrots are an excellent source of vitamin
A (in the form of carotenoids). In addition, they are a very good source of biotin,
vitamin K, dietary fiber, molybdenum, potassium, vitamin B6, and vitamin C. They
are a good source of manganese, niacin, vitamin B1, panthothenic acid,
phosphorus, folate, copper, vitamin E, and vitamin B2.
For an in-depth nutritional profile click here: Carrots.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional

profile for Carrotsis also available. This profile includes information on a full array
of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium,
vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System

Chart
In order to better help you identify foods that feature a high concentration of
nutrients for the calories they contain, we created a Food Rating System. This
system allows us to highlight the foods that are especially rich in particular
nutrients. The following chart shows the nutrients for which this food is either an
excellent, very good, or good source (below the chart you will find a table that
explains these qualifications). If a nutrient is not listed in the chart, it does not
necessarily mean that the food doesn't contain it. It simply means that the
nutrient is not provided in a sufficient amount or concentration to meet our rating
criteria. (To view this food's in-depth nutritional profile that includes values for
dozens of nutrients - not just the ones rated as excellent, very good, or good please use the link below the chart.) To read this chart accurately, you'll need to
glance up in the top left corner where you will find the name of the food and the
serving size we used to calculate the food's nutrient composition. This serving
size will tell you how much of the food you need to eat to obtain the amount of
nutrients found in the chart. Now, returning to the chart itself, you can look next to
the nutrient name in order to find the nutrient amount it offers, the percent Daily
Value (DV%) that this amount represents, the nutrient density that we calculated
for this food and nutrient, and the rating we established in our rating system. For
most of our nutrient ratings, we adopted the government standards for food
labeling that are found in the U.S. Food and Drug Administration's "Reference
Values for Nutrition Labeling." Read more background information and details of
our rating system.
Carrots, sliced, raw
1.00 cup
122.00 grams
Calories: 50
GI: low

Amount

DRI/DV
(%)

Nutrient
Density

1019.07 mcg RAE

113

40.7

excellent

6.10 mcg

20

7.3

very good

16.10 mcg

18

6.4

very good

3.42 g

14

4.9

very good

6.10 mcg

14

4.9

very good

potassium

390.40 mg

11

4.0

very good

vitamin B6

0.17 mg

10

3.6

very good

vitamin C

7.20 mg

10

3.5

very good

manganese

0.17 mg

3.1

good

vitamin B3

1.20 mg

2.7

good

vitamin B1

0.08 mg

2.4

good

pantothenic acid

0.33 mg

2.4

good

phosphorus

42.70 mg

2.2

good

folate

23.18 mcg

2.1

good

copper

0.05 mg

2.0

good

0.81 mg (ATE)

1.9

good

0.07 mg

1.9

good

Nutrient
vitamin A
biotin
vitamin K
fiber
molybdenum

vitamin E
vitamin B2
World's Healthiest
Foods Rating
excellent

World's Healthie
Foods Rating

Rule
DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%

very good

DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%

good

DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Carrots

References
Agricultural Marketing Resource Center (AgMRC). Carrot Profile.
2011;Iowa State University, Ames, IO. Available online at:
http://www.agmrc.org. 0.
de Jesus Ornelas-Paz J , Yahia EM and Gardea-Bejar AA. Bioconversion
Efficiency of B-Carotene from Mango Fruit and Carrots. Vitamin A Journal:
American Journal of Agricultural and Biological Science Year: 2010 Vol: 5
Issue: 3 Pages/record No.: 301-308. 2010.
Imsic M, Winkler S, Tomkins B et al. Effect of storage and cooking on betacarotene isomers in carrots ( Daucus carota L. cv. 'Stefano'). J Agric Food
Chem. 2010 Apr 28;58(8):5109-13. 2010.
Kjellenberg L, Johansson E, Gustavsson KE et al. Effects of harvesting
date and storage on the amounts of polyacetylenes in carrots, Daucus
carota. J Agric Food Chem. 2010 Nov 24;58(22):11703-8. Epub 2010 Oct
21. 2010.
Lemmens L, Colle IJ, Van Buggenhout S et al. Quantifying the influence of
thermal process parameters on in vitro B-carotene bioaccessibility: a case
study on carrots. J Agric Food Chem. 2011 Apr 13;59(7):3162-7. Epub
2011 Mar 15. 2011.
Lin BH and Lucier G. Carrot Consumption Varies With Age, Income, and
Race. Amber Waves. Washington: Apr 2008. Vol. 6, Iss. 2; p. 4. 2008.
Matejkova J and Petrikova K. Variation in Content of Carotenoids and
Vitamin C in Carrots . Notulae Scientia Biologicae Year: 2010 Vol: 2 Issue:
4 Pages/record No.: 88-91. 2010.
Metzger BT and Barnes DM. Polyacetylene diversity and bioactivity in
orange market and locally grown colored carrots (Daucus carota L.). J
Agric Food Chem. 2009 Dec 9;57(23):11134-9. 2009.
Morizet D, Depezay L, Masse P et al. Perceptual and lexical knowledge of
vegetables in preadolescent children. Appetite. 2011 Aug;57(1):142-7.
Epub 2011 Apr 16. 2011.

 Neri L, Hernando Hernando I, Perez-Munuera I et al. Effect of blanching in

water and sugar solutions on texture and microstructure of sliced carrots. J
Food Sci. 2011 Jan-Feb;76(1):E23-30. doi: 10.1111/j.17503841.2010.01906.x. Epub 2010 Nov 29. 2011.
Nicolle C, Simon G, Rock E et al. Genetic Variability Influences Carotenoid,
Vitamin, Phenolic, and Mineral Content in White, Yellow, Purple, Orange,
and Dark-orange Carrot Cultivars. J. Amer. Soc. Hort. Sci., Jul 2004; 129:
523-529. 2004.
Oude Griep LM, Monique Verschuren WM, Kromhout D et al. Colours of
fruit and vegetables and 10-year incidence of CHD. Br J Nutr. 2011 Jun
8:1-8. [Epub ahead of print]. 2011.
Purup S, Larsen E and Christensen LP. Differential Effects of Falcarinol
and Related Aliphatic C17-Polyacetylenes on Intestinal Cell Proliferation. J
Agric Food Chem. 2009 September 23; 57(18): 82908296. 2009.
Rennie C and Wise A. Preferences for steaming of vegetables. J Hum Nutr
Diet. 2010 Feb;23(1):108-10. Epub 2009 Nov 23. 2010.
Soltoft M, Bysted A, Madsen KH et al. Effects of organic and conventional
growth systems on the content of carotenoids in carrot roots, and on intake
and plasma status of carotenoids in humans. J Sci Food Agric. 2011 Mar
15;91(4):767-75. doi: 10.1002/jsfa.4248. Epub 2011 Jan 6. 2011.
Tang G. Bioconversion of dietary provitamin A carotenoids to vitamin A in
humans. Am J Clin Nutr. 2010 May;91(5):1468S-1473S. Epub 2010 Mar 3.
2010.
Theodosiou M, Laudet V and Schubert M. . From carrot to clinic: an
overview of the retinoic acid signaling pathway. Cellular and Molecular Life
Sciences. Basel: May 2010. Vol. 67, Iss. 9; p. 1423-1445. 2010.
Wang ZX, Dong PC, Sun TT et al. [Comparison of lutein, zeaxanthin and
B-carotene level in raw and cooked foods consumed in Beijing]. Zhonghua
Yu Fang Yi Xue Za Zhi. 2011 Jan;45(1):64-7. Chinese. 2011.
Zidorn C, Johrer K, Ganzera M et al. Polyacetylenes from the Apiaceae
vegetables carrot, celery, fennel, parsley, and parsnip and their cytotoxic
activities. J Agric Food Chem. 2005 Apr 6;53(7):2518-23. 2005.
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HOME / DIET & NUTRITION /

10 Vegetables That Are Even

Healthier Than You Think

Christine Skopec

MORE ARTICLES

April 07, 2016

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A stern warning from the doctor about the need to eat more produce hasnt done much
to improve American eating habits. Earlier this year, the Centers for Disease Control and
Prevention (CDC) reported only 8.9% of adults in the U.S. eat the recommended
amount of vegetables. Most barely make it past one serving a day. Processed
convenience foods are a big part of the problem. On the other hand, the veggies
themselves might play a role.
Certain greens and cruciferous vegetables have enjoyed quite a bit of popularity in
recent years. Still, a person can only take so many servings of roasted cauliflower
before it starts to get old. Additionally, increased demand has made a lot of produce

much costlier than it once was. But who says you need to be on trend in order to eat
healthy? You might be surprised by the nutrition some of the most humble produce is
hiding. The next time you hit the grocery store, load up on these 10 vegetables to eat
well with ease.

1. Carrots

Man biting a carrot | Source: iStock

The vibrant orange hue should give you a clue as to how great this veggie is. The color
indicates high levels of carotenoids, powerful compounds that research has linked to a
reduced risk of some types of cancer and eye disease. Other veggies in the same color
spectrum have similar nutritional benefits, but Eat This, Not That! pointed out carrots are
probably the easiest to prepare.

As for the specifics, Calorie Count reported 1 cup of sliced carrots contains 50 calories,
3 grams of fiber, a decent amount of vitamin C, and a whopping 408% of your daily
vitamin A needs. Since that last nutrient is a fat-soluble vitamin, you should always
include something like oil, nuts, or avocado with the veggie.
Tossing a few slices into your salad is probably the easiest way to get more of the
orange veggie in your diet. Carrots also play the roasted game just as well as cauliflower
or Brussels sprouts, so try this grown-up twist on glazed carrots from Bon Apptit. You
can even turn them into hummus with The Kitchns flavorful recipe.

2. Bok choy

Pile of bok choy | Source: iStock

A member of the cruciferous vegetable family, bok choy doesnt get very much attention
here in the States. Consider it your secret weapon because, according to Livestrong, 1

cup contains only 10 calories, but gives you a good dose of fiber and vitamins A and
C. Studies indicate eating cruciferous veggies may also help prevent certain types of
cancer. And with the Agricultural Marketing Service reporting an average price around
99 cents per pound, bok choy is a complete bargain compared to its pricier siblings.
This veggies is a staple in Chinese cuisine, so try it in a stir-fry or steam it with some
fish. The texture is also perfect for grilling. Try this sweet and salty recipe from Sunset.

3. Parsley

Bunch of parsley on a small cutting board | Source: iStock

Parsley is sort of the forgotten herb. Its usually used as a pasta garnish while cilantro,
basil, and mint steal the spotlight. You might want to start giving parsley a little more
love because its loaded with vitamins and minerals, including a decent amount of folate.
This B vitamin has long been touted as an important nutrient for pregnant women, but

the benefits dont stop there. One 2012 meta-analysis published in Nutrition, Metabolism
and Cardiovascular Diseases found sufficient folate intake could reduce the risk of heart
disease. And according to Readers Digest, you can eat two full cups for just 35 calories.
Since this herb is mild compared to a lot of others, you can actually use it as you would
lettuce. Try this simple salad with onions and parsley from Saveur. You can also fold it
into a Eating Wells delicious soup.

4. Onions

Partially peeled onion | Source: iStock

Usually considered a flavoring rather than a vegetable, onions can do a world of good
for your health. Consider this recent study from the British Journal of Nutrition that found
regular doses of onion skin extract helped lower blood pressure for adults with
hypertension. The key player is likely quercetin, a type of antioxidant thats also found in
tea and berries. Onions are also pretty smart for those watching their weight. WebMD
reported an entire allium is just 63 calories and also contains loads of vitamin C.

Onions make a great base for any soup, stew, or braise. You can also caramelize them
for a sweet topping, which goes great on pizza and sandwiches. If youd rather skip the
constant stirring, Alton Brown shared a cool recipe to caramelize them in the microwave.

5. Watercress

Bowl filled with watercress | Source: iStock

Very few people buy watercress at the grocery store. When they do, its usually just for
some sort of garnish. What this green lacks in popularity, it makes up for in nutritional
value. NutritionData.com shows the calorie count is almost negligible and its a great
source of vitamins and other nutrients, including lutein, a potent antioxidant.

This green is also a particularly good choice for athletes. In a small study published in
2013, researchers found subjects who consumed watercress prior to
workouts recovered better than control subjects. Surprisingly, the benefits were
noticeable even in the short term.
Watercress has a peppery flavor sort of similar to arugula, so you can use it in a very
similar way. For something a little different, try wilting it with some garlic using this recipe
from Epicurious. Its also a starring ingredient in a traditional German herb sauce. You
can whip it up with this fast recipe from Saveur.

6. Potatoes

Pile of potatoes on a wooden cutting board | Source: iStock

When theyre not fried in grease or smothered in sour cream, potatoes are nutritional
powerhouses. According to Mother Nature Network, one medium potato is about 100
calories and contains plenty of vitamins C and B6, plus more potassium than a banana.
Theres been some recent debate about whether or not this electrolyte can really help
eliminate cramping during exercise, but the University of Maryland Medical Center
said its still important for keeping your body functioning properly.
As for cooking, potatoes are a great way to add heft to soup and they always taste great
roasted with some herbs and olive oil. Its hard to beat a stuffed potato, so build a better
version with some healthier toppings. Try this Cajun-inspired version from Cooking
Light.

7. Frozen peas

Bowl of frozen peas | Source: iStock

Think fresh is always best? Think again. When any type of produce is picked, it
immediately starts losing nutritional value. Peas are particularly finicky and lose their
nutrients a lot faster than sturdier vegetables. In fact, one study indicated peas any older
than three days could be less nutritious than frozen ones.
A quick glance at the label on the package shows this freezer-aisle staple is a really
smart choice. Calorie Count reported a -cup serving of frozen peas will set you
back 62 calories and give you a decent amount of vitamins A and C, 4.4 grams of fiber,
and an impressive 4.1 grams of protein. Pea protein is quickly becoming one of the goto ingredients for nutrition bars, but you may as well save your money and get the real
thing.
Like many of the other vegetables on this list, frozen peas are easy to add to just about
any meal. Toss a handful into your favorite soups and rice dishes or serve them with just
a dab of butter and a little bit of mint. Check outSerious Eats for more recipe inspiration.

8. Celery

Chopping celery | Source: iStock

This crunchy veggie is a lot more nutritious than the blue cheese dressing and fried
wings it usually accompanies. According to the USDAs nutrient database, one cup of
chopped stalks is only 16 calories and provides you with a decent amount of vitamin A
and folate. Most notably, though, celery is an excellent source of vitamin K, a key
nutrient for bone and blood health. If thats not enough to convince you to chow down,
consider the boost it could give your sex life. Mens Health revealed celery is loaded with
pheromones, chemicals that get both you and ladies in the mood. The effect is nearly
immediate, so munch away.
If youre sick of eating celery raw, try some cooked preparations to jazz things up. Its
surprisingly delicious when roasted. Just chop the stalks into 1-inch lengths, toss with
olive oil, salt, and pepper, then bake the veggies in a hot oven until the edges brown.
You can even turn celery into a tasty gratin with Food Networks simple recipe.

9. Cabbage

Quartered head of cabbage | Source: iStock

One of the biggest bargains in the supermarket, cabbage doesnt get much attention
aside from the occasional slaw. Maybe the rock-bottom price has people thinking the
nutrition is also on the low side, but that couldnt be more wrong. According to Calorie
Count, 1 cup of chopped, raw cabbage will only cost you 17 calories and youll get a
good dose of fiber and vitamin C. Cabbage is also a member of the cruciferous
vegetable family, which includes kale and cauliflower. These veggies all contain
substances called glucosinolates. According to theNational Cancer Institute, they break
down into a number of compounds that have been linked to a reduced risk of cancer.
Like celery, cabbage is usually left in its raw state. While it certainly tastes great without
adding any heat to the equation, cooked preparations completely transform the flavor.
You can turn cabbage into chips with Bon Apptits recipe or caramelize it for a fast

weeknight pasta with this dish from The New York Times. Since the vegetable is
relatively sturdy, its also perfect for grilling.

10. Radishes

Bunch of red radishes with greens attached | Source: iStock

This water-packed veggie offers more than just a spicy kick for your salad. WebMD
said a full cup contains 19 calories plus a good amount of vitamin C and fiber. Radishes
are also filled with phytosterols, a type of compound that can help
lower cholesterol, according to Cleveland Clinic.
Skip the bagged ones and go for bunches with the greens still attached. Theyre often
much fresher and you basically get a bonus vegetable. Add the greens to salads or
saut them like spinach. The tops tend to be sandy, so give them a good rinse prior to
cooking.

As for the root end, you can give them the skillet treatment as well. This smart recipe
from Rodales Organic Lifecalls for both radishes and their leafy tops. If you like the
spiciness of raw radishes, give this slaw from Martha Stewart Living a shot.
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