It is one of the richest food in beta-carotene. This molecule is responsible for the orange color of the carrots.
Beta-carotene is a vitamin A precursor. Our body transforms it into vitamin A.
Their feathery leaves are an indication of freshness. They have to be crisp and bright green.
Health benefits
The carotene has an antioxidant property which may reduce the risk of certain cancer and aging disease.
Carrots help you have a healthy skin and a good night vision.
Carrots are our intestines' friends. They regulate our transit. The pectin they contain helps us in case of diarrhea and the cellulose increase our transit. This rich amount of fiber has a protective effect against colon cancer.
This vegetable may boost your immune system and lower the risk of lung cancer.
Carrots may lower blood cholesterol levels and increase the lactation.
It seems that carotene in supplement is not as effective as carotene provide by the food.
Apparently, the molecule responsible for the red color of tomatoes enhances the body absorption of beta-carotene. Try as much as possible to combine them either in a salad or in a casserole.
Careful:
Too many carrots can make your skin turn yellow-orange. It is a reversible condition. Within a few weeks your skin will return to normal if you stop eating carrots.
People like to eat carrots to prepare themselves to sun exposure. Be careful, it does not preserve from sunburns. It is better to use suncream than this method.
How to eat them?
You do not have to peel the carrots (only if they are not organic, you would not want to eat all the pesticides that are concentrated in the skin). Their skin is tender. You just need to scrub them with a vegetable brush under running water. If you do so, you preserve the vitamins in the skin.
Carrots can be eaten raw or cooked. The cooking deprives them in nutrients. Do not overcook them. Steaming is the best cooking method since the hydro-soluble vitamins are not lost in the cooking water. If you want to mash the carrots add a few minutes to the cooking time.
If you want to take advantage of all the nutrient do not cook the carrot. Shred them add a little bit of lemon, raisins, walnuts, apples, mint leaves... Be imaginative.
You can juice them either alone or with others vegetables.
The good think about carrots is that you can eat them just like it. You brush them and eat it. If you have forgotten vegetable for your lunch box just grab a carrot in your refrigerator!
Peak season
Between April and July we have, in France, the "primeur" carrots. These carrots are small and sold with their leaves. It is a tender and sweet variety.
Between July and October we found carrots "de saison" followed by the carrots "de garde".
In supermarkets you can find carrots all year long.
Storage
To preserve their flavor, texture and beta-carotene content, carrots should be refrigerated. If you have purchased them with their leaves, cut them off before storing. Place the carrots in a loosely closed plastic bag.
If you have a chance to have a fresh cellar you can store them in it with the soil still on them.
Nutritional values
|
Nutrients
|
Units
|
Carrots raw
|
Carrots cooked, drained (whitout salt)
|
|
Water
|
g
|
87.79
|
87.38
|
| Energy |
kcal
|
43
|
45
|
| Protein |
g
|
1.03
|
1.09
|
| Total lipid (fat) |
g
|
0.19
|
0.18
|
| Carbohydrate |
g
|
10.14
|
10.48
|
| Fiber, total dietary |
g
|
3
|
3.3
|
|
Minerals
|
|||
| Calcium |
mg
|
27
|
31
|
| Iron |
mg
|
0.5
|
0.62
|
| Magnesium |
mg
|
15
|
13
|
| Phosphorus |
mg
|
44
|
30
|
| Potassium |
mg
|
323
|
227
|
| Sodium |
mg
|
35
|
66
|
| Zinc |
mg
|
0.2
|
0.3
|
| Copper |
mg
|
0.047
|
0.134
|
| Manganese |
mg
|
0.142
|
0.752
|
| Selenium |
mcg
|
1.1
|
0.8
|
|
Vitamins
|
|||
| Vitamin C |
mg
|
9.3
|
2.3
|
| B-1 (thiamin) |
mg
|
0.097
|
0.034
|
| B-2 (riboflavin) |
mg
|
0.059
|
0.056
|
| B-3 (niacin) |
mg
|
0.928
|
0.506
|
| B-5 (pantothenic acid) |
mg
|
0.197
|
0.304
|
| B-6 (pyridoxine) |
mg
|
0.147
|
0.246
|
| Folate |
mcg
|
14
|
13.9
|
| B-12 |
mcg
|
0
|
0
|
| Vitamin A |
I.U
|
28129
|
24554
|
| Vitamin A |
mcg RE
|
2813
|
2455
|
| Vitamin E |
mcg ATE
|
0.46
|
0.42
|
|
Lipids
|
|||
| Fatty acids, saturated |
g
|
0.03
|
0.034
|
| Fatty acids, monounsaturated |
g
|
0.008
|
0.009
|
| Fatty acids, polyunsaturated |
g
|
0.077
|
0.088
|
| Linoleic acid (18:2) |
g
|
0.067
|
0.011
|
| Alpha-linolenic acid (18:3) |
g
|
0.010
|
0.011
|
| Cholesterol |
mg
|
0
|
0
|
Realized by Laurence LIVERNAIS-SAETTEL, dietetian
© Copyright L. Livernais-Saettel 2000
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