Famously orange, but now common in a rainbow of colors, carrots are among the most consumed vegetables in the U.S.
The folklore
Carrots were first cultivated about 1,100 years ago in the Afghanistan region, but seeds from its predecessor, the wild carrot, have been found in Europe almost 5,000 years ago, when they were not grown as a vegetable, but as a medicinal herb and aphrodisiac by ancient Greeks and Romans.
The first domesticated carrots were purple, yellow, red, and white — but not orange. Over time, they have been domesticated from a tough and bitter root to the familiar crisp and sweet garden vegetable that is also packed with nutrients to support a healthy diet.
The facts
A favorite root vegetable, 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 antioxidant betacarotene, which was actually named for them, but 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 daily recommended value — for vision health, 14% DV of dietary fiber, and 21% of bone protecting vitamin K.
The findings
Rich in four types of phytochemicals — phenolics, carotenoids, polyacetylenes, and ascorbic acid — carrots are associated with helping reduce risk of cancer and cardiovascular diseases due to antioxidant, anti-inflammatory, and anti-tumor properties, according to a review of 130 studies (Foods, 2019).
Each color indicates its uniquely important content, such as beta-carotene in orange carrots, lutein in yellow, lycopene in red, and phenolic compounds in black.
According to another review, carrot intake was associated with lower risk of several cancers, including breast, lung, pancreatic and prostate cancers. In addition, carotene intake was linked with lower risk of fracture, age-related cataract, sunburn, Alzheimer’s disease, and several cancers (Journal of the Science of Food and Agriculture, 2023).
The finer points
Fresh carrots are available all year long. Choose those with vibrant color — orange, red, yellow, even white — that are firm and crisp.
If the greens are attached, be sure they’re fresh and brightly hued, but remove them right away and refrigerate separately for another use.
Enjoy raw carrots on their own or as a crudite, for dipping. Also, grate or slice into most any dish from salads and stir frys to stews and baked goods. They are delicious roasted with a little olive oil and sea salt or cooked and pureed as a sweet soup — hot or cold!
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