Carrots- 7 surprising nutrition facts and health benefits

Selection and storage

Fresh carrots and green bell peppers in a market.

Fresh carrots can be available in the markets around the season. While buying, look for fresh, tender, bright produce with a firm texture. Avoid soft, flabby roots, with surface cuts or mold. Furthermore, avoid large roots as they can be an indication of overmaturity, resulting in poor eating quality.

Undue exposure to sunlight would also lead to greenish discoloration near its top end because of chlorophyll photo-pigmentation. Although this may not affect health badly, however, it can diminish its sweet taste. Avoid twisted or forked carrots as they may be an indication of either root disease.

Once at home, wash them thoroughly in cold water to remove dirt, soil, or insecticide/fungicides. The top greens are severed from the root before storing. They keep well in the vegetable compartment of the refrigerator for 1-2 weeks. Set refrigerator temperature level below 35 degrees F and high humidity to maintain freshness.

Preparation and serving methods

Wash carrots thoroughly before use. Trim both ends; gently scrape off the outer skin and smaller hairy roots. The younger roots have a crispy, pleasant taste with a rich flavor. Raw carrots are naturally sweet and juicy; however, boiling them in water for a few minutes enhances the bioavailability of nutrients.

Here are some serving tips:

• Fresh carrots can be enjoyed as they are or can be used raw in vegetable as well as fruit salads.

• Its slices easily blend with other common root vegetables like radish, beets,
  kohlrabi, turnips or with greens/tomato in mixed salads.

• Carrot juice is a refreshing drink, enjoyed either alone or with fruit/vegetable juice.

• Carrots complement well with vegetables like green beans, potato, peas in variety of recipes either stewed, in curry, stir-fries, etc.

• In South Asia, delicious sweet dish, “gaajar ka halwa,” is prepared using grated carrot, almonds, cashews, pistachio, butter, sugar, and milk.

• The root is also used in the preparation of cakes, tarts, pudding, soups, borscht, etc.

• They are also employed in the preparation of healthy baby foods.

You may also like to read- ≻≻-Parsnips nutrition facts.

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Further Reading and Resources:

1. Refer Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk.

2. USDA National Nutrient data base.

3. BBC News.