Carrots are often thought of as the ultimate health food.
You were probably told to "eat your carrots" by your parents
and you probably tell your kids the same thing, and when
asked why, you explain, "Because they're good for you!"
But how did the carrot get such a good reputation and why
exactly are the root vegetables so good for our health?
It is believed that the carrot was first cultivated in the area
now known as Afghanistan thousands of years ago as a
small forked purple or yellow root with a woody and bitter
flavor, resembling nothing of the carrot we know today. 1
Purple, red, yellow and white carrots were cultivated long
before the appearance of the now popular orange carrot,
which was developed and stabilized by Dutch growers in the
16th and 17th centuries.

The modern day carrot has been bred to be sweet, crunchy
and aromatic.
This MNT Knowledge Center feature is part of a collection
of articles on the health benefits of popular foods. It
provides a nutritional breakdown of the vegetable and an
in-depth look at its possible health benefits, how to
incorporate carrots into your diet and any precautions for
consuming carrots.

Nutritional breakdown of carrots
According to the United States Department of Agriculture,
one medium carrot or ½ cup of chopped carrots is
considered a serving size. One serving size of carrots
provides 25 calories , 6 grams of carbohydrate , 3 grams of
sugars and 1 gram of protein.
Carrots are rich in vitamin A.
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.
It is the antioxidant beta-carotene that gives carrots their
bright orange color. Beta-carotene is absorbed in the
intestine and converted into vitamin A during digestion.
Carrots also contain fiber, vitamin K, potassium, folate,
manganese, phosphorous, magnesium, vitamin E and zinc.
Farmer's markets and some specialty stores carry carrots
in a range of colors - like purple, yellow, and red - that
contain a variety of antioxidants lending them their color
(such as anthocyanin in purple carrots and lycopene in red
carrots).
Possible health benefits of carrots
An overwhelming body of evidence exists suggesting that
increased intake of antioxidant-rich fruits and vegetables
reduce cancer and cardiovascular disease risks, carrots
included.
Cancer: A variety of dietary carotenoids have been shown to
have anti-cancer effects due to their antioxidant power in
reducing free radicals in the body.
Lung Cancer: One study found that current smokers who did
not consume carrots had three times the risk of developing
lung cancer compared with those who ate carrots more than
once a week. 2
Colorectal Cancer: Beta-carotene consumption has been
shown to have an inverse association with the development
of colon cancer in the Japanese population. 3
Leukemia: Carrot juice extract was shown to kill leukemia
cells and inhibit their progression in a 2011 study. 4
Prostate Cancer: Among younger men, diets rich in beta-
carotene may play a protective role against prostate cancer ,
according to a study conducted by the Harvard School of
Public Health's Department of Nutrition. 5
Vision: According to Duke ophthalmologist Jill Koury, MD,
vitamin A deficiency causes the outer segments of the eye's
photoreceptors to deteriorate, damaging normal vision.
Correcting vitamin A deficiencies with foods high in beta-
carotene will restore vision. 6
Studies have shown that it is unlikely that most people will
experience any significant positive changes in their vision
from eating carrots unless they have an existing vitamin A
deficiency, which is common in developing countries.
So where did all the hype surrounding carrots and vision
come from? During World War II, the British Royal Air Force
started an advertising campaign claiming that the secret to
their fighter pilots clear, sharp vision was carrots.
Realistically, the fighter pilot's accuracy was due to a new
radar system the British wanted to keep secret from the
Germans, but the rumor spread and remains popular today.
Other possible benefits: The antioxidants and
phytochemicals in carrots may also help with blood sugar
regulation, delay the effects of aging, and improve immune
function.
Incorporating carrots into your diet
Carrots can be found in supermarket year-round, but are
available locally during their biannual seasons in the spring
and fall. They are a versatile vegetable and commonly eaten
raw, steamed, boiled, roasted and as an ingredient in many
soups and stews. They can be bought fresh, frozen, canned
or even pickled.
Carrots are best stored in the refrigerator in a sealed plastic
bag. If the greens are still attached to the top of the carrot,
remove them before storing to prevent the greens from
drawing out moisture and nutrients from the roots. Carrots
should be peeled and washed before consuming.
Shredded carrots can be used in coleslaw, on salads, in
wraps or as an ingredient in baked goods such as cakes and
muffins due to their sweet flavor.
Carrot sticks or baby carrots make for a great snack and
are often a popular vessel for herbed dips and hummus and
on variety vegetable trays.
Carrots are a popular vegetable to juice because of their
sweet mild flavor.
Eating carrots raw or steamed provides the most nutritional
value.
Precautions
Overconsumption of vitamin A can be toxic to humans, but
is unlikely to be achieved through diet alone (most vitamin
overconsumption occurs by supplementation).
Overconsumption of carotene may cause a slight orange
tinge in skin color but is not harmful to health. 7


eat a carrot today