All our lives
we've been told to eat our carrots, they help improve
your eyesight. Maybe you've wondered - what exactly is it
about the carrot that is good for my eyes? That would be the
beta-carotene. In addition to giving the carrot its name and
orange color, it also converts to vitamin A in the body
which helps improve vision. The vitamin A forms a purple
pigment called rhodopsin the eye needs to see in dim light.
Rhodopsin production is spurred by vitamin A, raising the
effectiveness of the light-sensitive area of the retina.
But that's not
all that carrots can do for you. The beta-carotene in
carrots is an antioxidant combating the free radicals that
contribute to conditions like cancer, heart disease, and
macular degeneration. Medical studies conducted in
Texas and
Chicago
indicates that men with the high levels of beta-carotene and
vitamin C had a 37% lower risk of cancer than the men with
lower levels. Carrots also contain another antioxidant
called alpha-carotene. A study conducted in Bethesda, MD concluded that men who consume high amounts
of alpha carotene have a lower incidence of lung cancer.
Cooking carrots
actually raises the nutritional benefits. The fiber in
carrots can trap the beta carotene, making it difficult for
your body to extract. By cooking them slightly, you free the
beta-carotene, from the fiber, which allows your body to
absorb it better. Eating only a half-cup serving per day
will give you more than the recommended dosage of
beta-carotene. Remember, when you buy carrots raw at the
store, you should cut off the leafy tops before storing for
maximum vitamin retention. Getting your carrot-a-day is
easy, considering the vegetable's versatility and “blendability”.
Carrots can subtlety enhance but don't overwhelm. Here are a
few ways to put more carrot power on your table.
Cook grated
carrots with beans, split peas, lentils, rice, or pastas.
Carrots are great in stuffing. Try them roasted - split
large carrots lengthways and brush with a little olive oil
then put on a roasting tray in a 400 degree (F) oven for
about 45 minutes until tender and browned. Try roasted
carrots, potato, sweet potato and pumpkin served with
steamed green vegetables and a nice sauce.
Toss grated
carrot with potatoes for hash browns. (Toss in grated
zucchini and minced onion, too.)
Add to sauces,
white or red. Grated carrots give body and impart subtle
flavor, and they fit any tomato or creamy soup, sauce, or
casserole.
Mix
finely-ground carrots into peanut butter for a new kind of
healthy crunch. (If you want to make a really GOOD Peanut
Butter & carrot sandwich, add a few slices of banana.)
Hot & Cold
Salads: Sauté onions, green peppers, and grated or finely
sliced carrots. Remove from heat and pour your preferred
salad vinegar over hot veggies. (It will hiss and steam.)
While hot, add to chilled salad greens. Toss and serve.
Herb and
Vegetable Bread or Biscuits: To your regular dough, add
finely grated carrots; minced onion (dried flakes or fresh
green); parsley; garlic powder; sprinkle of basil and pinch
of oregano or sage. Top it all off with some dried or pesto
tomatoes and a few hearty shakes of parmesan cheese.
At your
service,
The Wholefood Farmacy Team
