HEALTH BENEFITS OF SOME VEGETABLES, FRUITS AND TUBERS: CARROT.

Carrots are not only good for you, they are also of excellent value. The orange colour of carrot comes from the carotenes. These were once thought to be useful only for the body to convert into vitamin A. Today, foods rich in carotenes are known to have many other health benefits.

HEALTH & NUTRITION
THERAPEUTIC PROPERTIES
• Can reduce risk of lung cancer:
Studies have shown that people who eat carrot regularly are far less likely to suffer from lung cancer. This has been linked to the high level of beta-carotene in carrots. Beta-carotene from vegetables does not show the same results, suggesting that carrots have other protective factors not yet recognized.

• Helps guard against other forms of cancer:
In studies of large groups of people, a high beta-carotene intake from carrots, other vegetables and fruits is linked with up to 50% lower rates of cancers of the bladder, cervix, colon, prostate, larynx and oesophagus, and a 20% reduction in the risk of post-menopausal breast cancer.

• A simple way to lower blood cholesterol:
In 1979, a Scottish trial showed that healthy volunteers eating 200g (70z) raw carrots a day for 3 weeks reduced their blood cholesterol level by 11%. Level rose when they stopped.

• Helps prevent food poisoning:
Trials have show that even small amounts of raw carrots can kill listeria and other food poisoning organisms.

HOW MUCH TO EAT: Eat freely. Carrots are the richest common source of beta-carotene, so eating just 1 large carrot a day increases the level of beta-carotene in the body. Eating fresh carrots have more beneficial properties than carrot juices.

IN THE KITCHEN

CHOOSING & STORING: Carrots are particularly prone to high pesticide and other farm chemical residues and should always be peeled before use, unless organically grown. Older carrots contain higher amounts of beta-carotene than new season carrots. To keep carrots crisp, store them in the warmest part of the fridge or in a cool larder.

COOKING & EATING: Carrot add colour as well as crunch and flavour to many dishes. Varieties range from the super-sweet, especially new season carrots to the fuller flavour of the autumn crop. Beta-carotene is not destroyed by cooking. Raw carrots can be finely or coarsely grated, cut into matchsticks or fingers and served with dips, or added to soups.