Crazy for carrots: Colorful veggies pack a big nutritional punch
By Lori Zanteson, Environmental Nutrition Newsletter
You can’t go wrong by adding more carrots to your menu. Raw or cooked, these colorful veggies pack a lot of nutrition in a small package.
The carrot was first cultivated about 1,100 years ago in the Afghanistan region, but seeds from its predecessor, the wild carrot, have been found in Europe dating back 5,000 years, to an era when the carrot was not grown as a vegetable but as a medicinal herb and aphrodisiac by the ancient Greeks and Romans.
The first domesticated carrots were purple, yellow, red and white–but not orange. Over time, they’ve been domesticated from a tough, bitter root to the familiar crisp and sweet garden vegetable we relish today.
One of the most popular root vegetables in the U.S., carrots (Daucus carota sativus) are related to other pantry staples–parsley, celery, parsnips and dill. Carrots are best known for their abundant source of the pro-vitamin A (which can be converted to active vitamin A) and antioxidant beta-carotene (named for carrots). They also offer additional vitamins and nutrients with health-promoting benefits.
A one-cup serving of chopped carrots provides off-the-chart levels of vitamin A–over 400 times the DV (Daily Value, based on 2,000 calories per day)–for vision health, 14 percent DV of dietary fiber, and 21 percent DV of bone-protecting vitamin K.
Carrots’ striking orange hue is courtesy of beta-carotene, which also provides protection against cardiovascular disease (CVD.) In a 10-year study of the effect of fruits and vegetables on CVD, published in 2011 in the British Journal of Nutrition, carrots were the most prominent member of the dark yellow/orange food category.
Participants who ate at least 25 grams (about one-quarter cup) per day of carrots had a significantly lower risk of CVD than those who didn’t eat carrots. Eating carrots also may help protect against some cancers. One such study in the Feb.12, 2014 issue of European Journal of Nutrition found that carrot consumption significantly decreased risk of prostate cancer.
THE FINER POINTS
Fortunately, carrots are available all year long. The freshest carrots will have vibrant color–orange, red, yellow, even white–and will be firm and crisp. If the greens are attached, be sure they’re fresh and brightly hued, but remove them right away and refrigerate separately (the tops are edible, too).
Enjoy raw carrots grated or sliced into most any dish, from salads and stir-fries to stews and baked goods. They’re also tasty roasted with olive oil and sea saltm or cooked and pureed as a sweet soup—hot or cold.
SAUTEED CARROTS WITH CILANTRO AND CURRY
2 Tbsp. olive oil
1 garlic clove, minced
1-1/2 tsp. fresh, minced ginger root
1 tsp. curry power
1/4 cup low-sodium chicken broth
1 Tbsp. mango chutney
Heat olive oil in large skillet over medium heat. Add the garlic and ginger and saute for 30 seconds. Add curry, broth and chutney, and stir.
Add carrots, cover the simmer until tender and coated in sauce, about seven minutes. Season with salt and pepper. Garnish with cilantro.
Makes 4 servings.
Nutritional information per serving; 108 calories, 6 grams fat, 13 grams carbohydrate, 2 grams protein, 3 grams dietary fiber, 93 milligrams sodium.
Recipe adapted courtesy of Grimmway Farms.
(Reprinted with permission from Environmental Nutrition, a monthly publication of Belvoir Media Group, LLC. 800-829-5384. www.EnvironmentalNutrition.com.)
(c) 2015 BELVOIR MEDIA GROUP DISTRIBUTED BY TRIBUNE CONTENT AGENCY, LLC.
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