The nourishing benefits of carrots

Carrots are gold mines of nourishment. These healthful vegetables provide impressive amounts of beta-carotene, as well as a good amount of fibre which help protect against heart disease, certain types of cancer, skin disorders, eye conditions, constipation and high cholesterol. Here's some basic facts about carrots and suggestions to get more of them.

Doctors know carrots contain these essential nutrients that help fight disease:

• Beta-carotene: Beta-carotene functions as an antioxidant that helps to combat free-radical damage to cells. The more vivid the colour of the carrot, the higher the level of carotene in it. Cooking carrots, especially with a little bit of fat (preferably monounsaturated fat, such as olive oil), makes beta-carotene more available for absorption by the body.
• Calcium pectate: This is a unique type of pectin fibre and is thought to lower cholesterol by attaching to bile acids, a process that helps to remove cholesterol from the body.
• Insoluble fibre: This type of fibre helps to prevent constipation by adding bulk to digested foods. It also makes you feel full, which may be helpful for weight loss.
• Vitamin A: When you eat carrots or other foods high in beta-carotene, your body converts what it needs of the beta-carotene into vitamin A, which is im­portant for numerous functions, including maintaining proper eyesight, normal cell growth and healthy mucous membranes. Vitamin A helps eyes adjust to the dark; it also promotes healthy skin and hair.

• Use carrot juice in place of water in homemade bread or pizza dough.
• To make a sauce to serve over grilled chicken, sauté carrots with garlic in olive oil until very tender. Puree with carrot juice and some lemon juice to taste.
• Stir shredded carrots into rice pudding after the pudding is cooked.
• Use carrots instead of shredded coconut in macaroons or other cookies.
• Substitute carrot juice for broths in soups, stews and pasta sauces.
• Cook carrots along with potatoes when boiling potatoes for mashing.

Recent studies are now showing beta-carotene may reduce the risk for cardiovascular disease by about 45 percent. Even more reason to get carrots into your regular diet.