This super-charged veggie should have vitamin A emblazoned on its bright orange skin! Carrots are one of the richest sources of beta-carotene, which your body turns into vitamin A, and they also provide vitamin K, potassium, fibre and B vitamins.
What was the original colour of the carrot? The first cultivated carrots, grown in Central Asia over a thousand years ago, were purple and yellow. The sweet orange carrot we know today was developed by Dutch growers in the 1600s. Purple carrots are back on our shelves and are rich in antioxidant anthocyanins, so mix up your colours!
Wellness
Eye health Vitamin A is essential for normal vision, especially in low light. (Carrots won’t give you night vision, but they help keep your eyes healthy.)
Immune health Vitamin A helps maintain the healthy linings of your airways and gut, part of your body’s first line of defence.
Heart health Carrots provide potassium and soluble fibre, which support healthy blood pressure and cholesterol, and diets rich in carotenoids are linked with a lower risk of heart disease.
Antioxidants Beta-carotene and, in purple carrots, anthocyanins help protect your cells from oxidative stress. Diets rich in colourful vegetables are linked with a lower risk of several chronic diseases.
Digestive health A cup of chopped carrots provides around 3.5 grams of fibre.
Blood sugar Despite their sweetness, raw and cooked carrots have a low glycaemic load and fit well into a diabetes-friendly diet.
Beauty
Healthy skin Vitamin A supports healthy skin cell renewal, and a diet rich in carotenoids even gives skin a subtle healthy glow.
Weight management
One cup of chopped carrots has only around 210 kJ (50 calories) and barely any fat, and their crunch and fibre make them a filling snack.
Cooking with carrots
A best secret is that cooked carrot is a great healthy sweetener.
Carrots are delicious and nutritious and highly versatile in the kitchen. They can be chopped, sliced, diced, shredded or pureed. Roast in a slow oven wrapped in foil with butter cardamom and honey.
Enjoy them both raw and cooked: lightly cooking carrots with a little oil actually helps your body absorb more of their beta-carotene, while raw carrots keep more vitamin C
Preserve them in Green Ginger Wine, cider vinegar with fresh ginger and Vietnamese mint. “one of my best kept secrets”.
Quench your thirst with a cup of fresh carrot juice, bathe them lightly in your favourite guilt-free dip
Braise grated carrot with lemon thyme and a little coconut oil for a twist on this versatile veggie.
Slice them into a healthy salad for some pops of colour and crunch, I recommend carrot, coconut, mint and pineapple juice salad or gently steam them (about five minutes) , season them with a pinch of sea salt and fresh ground pepper or dress them up with a glaze made from a little butter and maple syrup or candied ginger.
Another favorite is soup with carrot, ginger. leatherwood honey and coriander and a hint of chilli.
Heaven is the place where the donkey finally catches up with his carrot;
hell is the eternity while he waits for it.” ~Russell Green
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
