Source: Lee Seung-Woo, Kim Bum-Keun, Han Jung-Ah, 'Physical and functional properties of carrots differently cooked within the same hardness-range ', 2018, LWT-Food Science and Technology, Vol. 93, pag. 346-353

Carrots used to be better! - Vegetables grown decades ago were much richer in vitamins and minerals than the varieties most of us get today. The main culprit in this disturbing nutritional trend is soil depletion: Modern intensive agricultural methods have stripped increasing amounts of nutrients from the soil in which the food we eat grows. Sadly, each successive generation of fast-growing, pest-resistant carrot is truly less good for you than the one before.

A landmark study on the topic by Donald Davis and his team of researchers from the University of Texas (UT) at Austin's Department of Chemistry and Biochemistry was published in December 2004 in the Journal of the American College of Nutrition. They studied U.S. Department of Agriculture nutritional data from both 1950 and 1999 for 43 different vegetables and fruits, finding reliable declines in the amount of protein, calcium, phosphorus, iron, riboflavin (vitamin B2) and vitamin C over the past half century. Davis and his colleagues chalk up this declining nutritional content to the preponderance of agricultural practices designed to improve traits (size, growth rate, pest resistance) other than nutrition. (J Am Coll Nutr. 2004 Dec;23(6):669-82. Changes in USDA food composition data for 43 garden crops, 1950 to 1999. Davis DR1, Epp MD, Riordan HD.Link here)

The Organic Consumers Association cites several other studies with similar findings: A Kushi Institute analysis of nutrient data from 1975 to 1997 found that average calcium levels in 12 fresh vegetables dropped 27 percent; iron levels 37 percent; vitamin A levels 21 percent, and vitamin C levels 30 percent. A similar study of British nutrient data from 1930 to 1980, published in the British Food Journal, found that in 20 vegetables the average calcium content had declined 19 percent; iron 22 percent; and potassium 14 percent.

The key to healthier produce is healthier soil. Alternating fields between growing seasons to give land time to restore would be one important step. Also, foregoing pesticides and fertilizers in favour of organic growing methods is good for the soil, the produce and its consumers. Those who want to get the most nutritious fruits and vegetables should buy regularly from local organic farmers. Vegetables arenât as healthy as they used to be doesn't mean we should avoid them.

Vegetables are still extraordinarily rich in nutrients and beneficial phytochemicals and vegetables and fruit are our best sources for these. Read more about whether foods tasted better in days gone by, at Life in the 1900's here.

Carrots contain elements that keep us healthy on many levels.



The 3 most important elements are Beta-carotene, Alpha Carotene, and Phytochemicals.



Beta carotene usually receives most attention when examining carrots. It is one of about 500 similar compounds called carotenoids, which are present in many fruits and vegetables.

Beta-carotene is not, in itself, a vital nutrient for humans; however, the human body converts it into vitamin A, which we do need. The benefit of beta-carotene being our source of vitamin A is that our bodies wonât produce excess amount of the vitamin, which can be toxic when consumed to overzealously, or in pill form. There are two forms of vitamin A we get from our food. Pre-formed vitamin A, retinol, which is animal-based, and carotenoids, which are plant-based. Beta-carotene is one of the most readily available carotenoids and is found abundantly in carrots.

The body changes beta carotene into vitamin A, which is important in strengthening the immune system, keeping the skin, lungs and intestinal track in order, and promoting healthy cell growth. Beta-carotene is found primarily in dark green, red, yellow, and orange-coloured plants, and is converted by the body into vitamin A and also works on its own. Photo of beta carotene under the microscope.

Because beta-carotene is an antioxidant, and anti-oxidants are important in the fight against heart disease, studies have found that high doses of beta carotene may lower the risk of heart disease by as much as 45%.

However, the same studies also show that high levels of beta carotene taken in pill form, don't work. Further, a study conducted in the United States showed that participants who ate about 1 cup of carrots a day, reduced their blood cholesterol levels by approximately 11%. This was attributed to the high soluble fibre content of carrots, mostly in the form of pectin. (more on beta-carotene here)

Because beta-carotene in a carrot is fat soluble, actually adding a little butter (or other fatty intake) when cooking helps the body make the best use of the nutrient.

The highest content is found in the deepest orange or red colours of carrots.

There is a red variety called Juwarot which is known to be one of the highest, though it's not often available in normal shops, but you can find the seeds in good garden centres and online. It has been recorded as having 249 mg per kilo, the average carrot has about 100.

Vitamin A is a pale yellow primary alcohol derived from carotene. It affects the formation and maintenance of skin, mucous membranes, bones, and teeth, vision and reproduction. In addition dietary Vitamin A, in the form of beta carotene, an antioxidant, may help reduce the risk of certain cancers. However, beta carotene is much more than the precursor for vitamin A.

Only so much beta carotene can be changed into vitamin A, and that which is not changed contributes to boosting the immune system and is also a potent antioxidant.

It is an essential component needed for a healthy diet and lifestyle; one of its main functions is to preserve oneâs eyesight. This vitamin is necessary for the formation and development of teeth, bones and connective tissues. It is known to protect the integrity and keep the skin healthy, the digestive system, is essential to the epidermal cells called keratinocytes that maintain nerves and blood vessels and helps maintain the lining of the urinary tract and lungs. It also helps fight viral infections, keeps the immune system working at its peak, may help ward off certain cancers and is required for DNA translations in the reproductive systems of both males and females as well as lessen the risk of premature aging.

Antioxidants fight free radicals and help prevent them from causing membrane damage, DNA mutation, and lipid (fat) oxidation, all of which may lead to many of the diseases that we consider "degenerative." Exposure to sunlight, cigarette smoke and air pollution, along with your body's every day cellular activities, cause free radicals to form. It is free radical havoc that scientists believe is pivotal in the development of age related degenerative diseases such as cancer, cataracts, arthritis, heart disease an even asthma. It is highly recommended that vitamin A be consumed from the diet rather than from supplements (particularly in the case of beta carotene), because vitamin A obtained from a varied diet offers the maximal potential of health benefits that supplements cannot. The richest sources of preformed vitamin A are liver, fish liver oils, milk, milk products, butter, and eggs. Liver is an especially rich source because vitamin A is primarily stored in the liver of animals and humans.

There are actually two types of vitamin A. The first is called retinoid that includes retinol, which is found in foods of animal origin, such as; liver, kidney, butter, whole milk, egg yolks, shrimp, cod liver oil and whole cream. The second is called provitamin A which is part of the carotenoid family, such as beta-carotene which can be found in sweet potatoes, Bok Choy, carrots, spices, lettuce, dried herbs, butternut squash, cantaloupe, dried apricots, dark leafy greens, Romaine lettuce and winter squashes.

As you can see Vitamin A intake is essential to human health. (more on Vitamin A here)

Everyone should be aware of the signs of vitamin A deficiency. Some of the symptoms and conditions that individuals can experience and be diagnosed with are; hypothyroidism, bone deformities, irritability, depression, night blindness, stress, frequent cold, dry eyes, goose bumped skin, poor growth in children and frequent viral infections.

One wonderful principle of vitamin A is that it remains stable in foods that are exposed to heat. Not having the vitamin affected when foods are cooked is great since it retains the nutrients that are essential to receive the dietary amount of vitamin A necessary from meats, daily products and vegetables. In fact, when vegetables, prepared for a meal and they are processed by being chopped, sliced, pureed and cooked actually allows the carotenoid in the vegetables, such as the beta-carotene to become more available throughout the foods that are being consumed and absorbed more quickly into a personâs system. Be sure to include these foods into your day to obtain the right amount of vitamin A that is necessary to balance oneâs diet and lifestyle

Alpha carotene. Beta carotene is not the only carotenoid. Often overlooked, and also found in carrots, is alpha carotene. According to an article in NCI Cancer Weekly (Nov. 13, 1989), Michiaki Murakoshi, who leads a team of biochemists at Japan's Kyoto Prefectural University of Medicine, contends that alpha carotene may be more powerful than beta carotene in inhibiting processes that may lead to tumour growth. Murakoshi indicates that neuroblastoma (cancer) cells coated with carotenoids experience a drop in N-myc activity compared to untreated cells. N-myc is a gene that codes for cell growth-stimulating proteins and can contribute to cancer formation and growth. Alpha carotene was found to be about ten times more inhibitory toward N-myc activity than beta carotene. Murakoshi concludes that all types of carotenoids should be studied for possible health benefits.

Phytochemicals which are found in vegetables, fruits, and nuts, may reduce the risk of cancer, strokes, hinder the ageing process, balance hormonal metabolism, and have antiviral and antibacterial properties. A phytochemical is a natural bioactive compound found in plant foods that works with nutrients and dietary fibre to protect against disease. Research suggests that phytochemicals, working together with nutrients found in fruits, vegetables and nuts, may help slow the ageing process and reduce the risk of many diseases, including cancer, heart disease, stroke, high blood pressure, cataracts, osteoporosis, and urinary tract infections. They can have complementary and overlapping mechanisms of action in the body, including antioxidant effects, modulation of detoxification enzymes, stimulation of the immune system, modulation of hormone metabolism, and antibacterial and antiviral effect.



"Phyto" is a Greek word that means plant and phytochemicals are usually related to plant pigments. So, fruit and vegetables that are bright colours - yellow, orange, red, green, blue, and purple - generally contain the most phytochemicals and the most nutrients.



You can benefit from all of the phytochemicals and nutrients found in plant foods by eating 5-9 servings of fruit and vegetables a day and eating more whole grains, soya and nuts.



More than 900 different phytochemicals have been found in plant foods and more will be discovered. These protective plant compounds are an emerging area of nutrition and health, with new research reported every day. Current research suggests that most fruit and vegetables contain phytochemicals and that many fruit and vegetables contain a wide variety of phytochemicals.

Read more about the action and benefit of Phytochemicals, nutrients and Flavonoids - click here.

From the above 3 elements, carrots benefit our bodies by:

Boosting immunity (especially among older people). Reducing photosensitivity (beta-carotene protects the skin from sun damage). Improving symptoms of HIV. Easing alcohol withdrawal symptoms. Helping to heal minor wounds and injuries. Prevent infection: Raw carrot or boiled are applied on cuts and wounds as an antiseptic. Reducing the risk of heart disease. Reducing the risk of high blood pressure. Cleansing the liver, and when consumed regularly, can help the liver excrete fats and bile. Fighting bronchitis. Fighting infection (vitamin A keeps cell membranes healthy, making them stronger against disease-causing micro organisms) Improving muscle, flesh, and skin health. Helping fight aneamia. Reducing acne. Improving eye health Anti ageing -Carrots are considered anti-ageing foods as they are rich in beta-carotene, an antioxidant that fights free radicals. Boost beauty: Carrots are rich in antioxidants and vitamin A, both responsible for healthy skin, hair and nails Dental health: Consumption of carrots improves the dental health by clearing plaque. Biting on carrots increases the production of saliva, hence balances the acid level which fight cavity-causing bacteria.

Pigment Power in Carrot Colour

Have you ever seen a purple carrot? How about white, yellow, red or black? Most people haven't, even though such carrots have existed for hundreds of years. They are available in good health food stores, often called "Rainbow Packs".

Carrots were originally purple or red, with a thin root. Orange carrots arrived from natural mutations of yellow forms, and then by human selection and development, probably in the Netherlands. It is thought that humans made selections from a genepool involving yellow rooted eastern carrots, cultivated white-rooted derivatives of wild carrot (grown as medicinal plants since classical times) and wild unselected populations of adjacent Daucus Carota subspecies in Europe and the Mediterranean. It is thought that Dutch breeders used a mutant seed from North Africa to develop the orange variety into a stable and reliable plant for domestication. (see the colour timeline here)

The first carrots were grown for medicinal purposes, perhaps the medicine tasted good! There is lots more in the history pages - here.

Research at the University of Wisconsin-Madison suggests that pigments in these colourful carrots, which taste just like regular carrots, may help prevent heart disease and cancer, and reduce cholesterol. Studies examining the health benefits of fruits and vegetables are revealing the disease-preventive powers of the pigments that give plants their distinctive colours.

Orange carrots get their colour from beta carotene, a pigment the body converts to vitamin A. Vitamin A deficiency, although rare in the United States, poses a major public health problem in developing countries second only to protein malnutrition.

According to the World Health Organization, vitamin A deficiency partially or totally blinds nearly 350,000 children from more than 75 countries every year. Roughly 60 percent of these children die within months of going blind. However, vitamin A deficiency is preventable.

Factors Affecting the Colour of Carrots The main variation in the colour of carrot is due to genotype, the development of the plant, the temperature during the growing season and also other agronomic practices such as the use of fertilisers. (reference Bajaj et al 1980, Van de Burg et 2000 - Plant food Human Nutrition 30: 97-107; Journal of Food Science and Agric 80:880-912) Carrot (Daucus carota) is a biennial plant that accumulates massive amounts of carotenoid pigments in the storage root. Although the root of carrot plants was white before domestication, intensive breeding generated the currently known carotenoid-rich varieties, including the widely popular orange carrots that accumulate very high levels of the pro-vitamin A carotenoids b-carotene and, to a lower extent, a-carotene. Recent studies have shown that the developmental program responsible for the accumulation of these health-promoting carotenes in underground roots can be completely altered when roots are exposed to light. Illuminated root sections do not enlarge as much as dark-grown roots, and they contain chloroplasts with high levels of lutein instead of the b-carotene-rich chromoplasts found in underground roots. Analysis of carotenoid gene expression in roots either exposed or not to light has contributed to better understand the contribution of developmental and environmental cues to the root carotenoid profile. Young carrot roots are pale but after the first month of growth they start accumulating carotenoids to reach highest levels in about 3 months, just before secondary growth is completed. It is likely that wild carrot plants had uncolored roots of a bitter taste and a woody core but were initially cultivated because of their aromatic leaves and seeds. Carrot domestication probably took place around the 10th century but despite intensive breeding procedures since the 19th century, the background structure coming from demographic and early cultivation history still persists in currently cultivated carrot germplasm. At present, carrots (i.e. mature D. carota roots) are available in a range of colors, although orange varieties are most popular. Even though the high carotene content in carrots makes them one of the richest pro-vitamin A sources in the human diet, the mechanisms regulating their production remained poorly known until recently. (ref - Biosynthesis of carotenoids in carrot: An underground story comes to light Manuel Rodriguez-Concepcion,, Claudia Stange - Archives of Biochemistry and Biophysics 539 (2013) 110â116) Main factors affecting colour include:

1. Temperatures above and below the optimum (above 70Â° and below 60Â°F) reduce the colour of carrots.

2. Spring and summer carrots are often of better colour than autumn and winter.

3. Carrots grown on sandy soils and soils high in organic matter produce a higher colour than did carrots on silt loams.

4. Excessive water decreases the colour.

5. Reducing the number of daylight hours has reduced the colour.

Colour is more intense in the older portions of the root. It decreases from the epidermis and centre toward the cambium, and from the top to the bottom.

Studies have been carried out in the USA on the differing properties of different coloured carrots with the following results: Orange Carrots contain beta carotene, with some alpha-carotene, both of which are orange pigments. High in Vitamin A essential for well-being, healthy eyes. These carrots originate from Europe and the Middle East. Like all carrots these are a good source of fibre, which is vital for healthy gastrointestinal tracts and is linked to reducing cholesterol. Their pre-dominant pigment is beta-carotene; the orange pigment which is converted by the liver to vitamin A which is important for healthy vision. It forms rhodopsin, which the eye needs to see in dim light. This is accomplished by raising the effectiveness of the light sensitive area of the retina. Vitamin A also maintains the surface linings of the respiratory, urinary, and intestinal tracts, and regulates the immune system by helping white blood cells fight infections. Yellow carrots contain xanthophylls and lutein, pigments similar to beta carotene, which help develop healthy eyes aid in the fight against macular degeneration and may prevent lung and other cancers and reduce the risk of astherosclerosis (hardening of the arteries). These came from the Middle East. The major pigment found in the yellow carrots is xanthophyll which helps develop healthy eyes. Studies have shown that intake of xanthophyll-rich foods are associated with a significant reduction in the risk for cataract (up to 20%) and for age-related macular degeneration (up to 40%) (Moeller, Jacques & Blumberg 2000). Yellow Carrot page. Red carrots are tinted by lycopene, (another form of carotene) a pigment also found in tomatoes and watermelon; lycopene is associated with the reduced risk of macular degeneration, serum lipid oxidation, helps prevent heart disease and a wide variety of cancers including prostate cancer. Originally from India and China. Red carrots contain the pigment known as lycopene which has been associated with a lowered risk of prostate cancer in men and heart disease. It also helps maintain healthy skin. Red Carrot page White carrots lack any pigmentation, but do contain other health-promoting substances called phytochemicals, natural bioactive compounds found in plant foods that work with nutrients and dietary fibre to protect against disease. One might say these are the least healthy of carrots. They originate from Afghanistan, Iran, Pakistan. These chemicals may be important in reducing the risk of atherosclerosis , which is the build up of fatty deposits in artery walls. White carrots are preferably used in baby foods to prevent them from forming orange skin. White carrot page Purple carrots (usually orange inside) have even more beta carotene than their orange cousins, and get their pigment from an entirely different class, the anthocyanins, these pigments act as powerful antioxidants that protect key cell components, grabbing and holding on to harmful free radicals in the body. Anthocyanins also help prevent heart disease by slowing blood clotting and are good anti inflammatory agents. These originate from Turkey, and the Middle and Far East. Purple carrot page The Purple Haze variety have a more purple/red and white centre. Purple carrots neutralize the damaging effects of free radicals which disrupt the structure of other molecules leading to cellular damage, aging, and various health problems. Anti-inflammatory properties of anthocyanins have also been observed. They neutralize enzymes that destroy connective tissue and they repair damaged proteins in blood vessel walls. Finally, anthocyanins may prevent heart disease by slowing blood clotting and inhibiting the absorption of LDL, the bad cholesterol. Black Carrots contain anthocyanins, part of the flavonoid family with antioxidant properties. Flavonoids are currently under investigation as anticancer compounds, as free radical scavengers in living systems, as well as inhibitors of LDL (the bad) cholesterol and the black carrot anthocyanins are especially active. The Black variety has anti-bacterial and anti-fungicidal properties and oil made from its seed can help control scalp itchiness and provides essential nutrients for hair growth. The ancient black carrot has been making a comeback, not so much for culinary purposes but as a source of natural food colorants. These originate from Turkey, and the Middle and Far East. Black carrot page See more colour variations here (new window) - University of Agriculture, Krakow.

Factors affecting taste/flavour of Carrots

The taste of carrots is a unique composition between sweet, fruity and more harsh or bitter flavours. Many factors affect the balance between the different flavours in carrots and thus contribute to the final taste. Sweet taste is more common in the centre and lower, tip, part of the carrot. The phloem is mostly sweeter and also bitterer than the xylem. Bitter taste is more often detected in the upper and outer part of the carrot. The amount of sugar in the carrots has a clear correlation to the perception of sweetness. The amount of sugar can also contribute in masking bitter taste in carrots. One possible reason for the increases in bitter taste during storage is decreasing sugar content. The sugar in carrots consists mainly of sucrose, glucose and fructose. During the seedling phase no soluble sugar is stored, in the second phase only reducing sugar and in the third phase, starting some 50 days after sowing mainly sucrose is stored in the carrot root. The reduction in sugar during storage mainly concerns sucrose. The total amount of sugars do not differ so much between different parts of the carrot. (ref - Introductory Paper at the Faculty of Landscape Planning, Horticulture and Agricultural Science 2007:2 Swedish University of Agricultural Sciences Alnarp, September 2007)

Carrot flavour and aroma are made up of sugars and terpenoids. The natural sugars, sucrose, glucose, fructose, and maltose give carrots their sweet flavour. The organic chemicals or compounds called terpenoids give carrots their characteristic aroma.

The flavour of raw carrots is mainly due to sugars and volatile terpenoids, with the latter accounting for most odour. There certainly are other chemicals involved but these are the major players. Texture also plays a very large role in perception of carrot flavor, and that's primarily due to structural carbohydrates, primarily pectin compounds, but not much is known about them, other than that they very widely across carrot cultivars

Young carrots develop terpenoids first; these are volatile compounds, meaning they are aromatic. Terpenoids can smell like pine, wood, citrus, and turpentine. A carrot harvested too early can taste bitter and soapy.

As carrots grow, natural sugars develop through photosynthesis and are stored in the root. When days are warm and nights cool, carrots make sugar during the day, but don't expend that sugar energy at night. In other words, the carrot grows sweeter. (When nights are warm (60F or greater, carrots respire and burn but sugar energy.)

Carrots are sweetest when they mature at the time of year when the days are warm and the nights are cool. As well, the best time to harvest a carrot is at the end of a warm day as it finishes manufacturing new sugars through photosynthesis.

In the life of a carrot, terpenoids-driven taste come first and, in time, are balanced with sugar flavours. The sweet carroty flavor is the perfect combination of terpenoids and sugars.

Cooking breaks down the terpenoids in carrots and at the same time releases natural sugars. Cooked carrots will be sweeter than raw carrots. More on taste here (pdf)

Some Sweet Tasting Carrot Varieties:

Nairobi: An early Nantes type bred for vigorous quick growth, good colour and flavour. Smooth cylindrical roots with little core. Early and maincrop. 8 inches long. The commercial growers favourite (UK)

Bolero: sweet, juicy, crunchy, orange to 7 inches long; 75 days to harvest; hybrid.

Ithaca: sweet, light taste, deep orange to 7 inches long; 65 days to harvest; hybrid.

Little Finger: extra sweet, orange to 3Â½ inches long; 65 days to harvest; open-pollinated.

Nantes Half Long: tender, sweet, fine-grained, nearly coreless, deep-orange to 6 inches long; 65 days to harvest; open-pollinated.

Purple Dragon: sweet, rich, purple skin, yellow core, to 6 inches long; 65 days to harvest; open-pollinated.

Chantenay: sweet, tender, reddish-orange to 6 inches long; good choice for heavy or shallow soils; 65 days to harvest; open pollinated.

Scarlet Nantes: sweet, juicy, fine-grained, coreless, orange-red to 6 inches long; 65 days to harvest; open pollinated.

St. Valery: sweet, tender, little core, bright reddish-orange to 10 inches long; 70 days to harvest; open pollinated.

Touchon: crisp, sweet, coreless, orange to 6 inches long; 65 days to harvest; open pollinated.

Do not overdose

Consumption of too many carrots has been linked to the following side effects;



1. Interference of other nutrient absorption



Consumption of many carrots increases the amount of fibre intake in the body which interferes with the absorption of other nutrients, such as iron, zinc, magnesium and calcium.



This can lead to deficiency of those nutrients aw well as proteins and fat which are absent in carrots hence affecting body processes such as growth, tissue repair, immune function and making of hormones and enzymes.



2. Digestive discomfort



Carrots contain a desirable amount of insoluble dietary fibers which results to intestinal discomfort by hindering their digestion.



It is not easy to digest such amount of fibre thus this causes stomach gas, bloating, stomach cramping and also constipation. It is very important to take plenty of water when you have taken a high fiber diet like the carrots.



3. Skin discoloration



Eating too many carrots causes to a condition called carotenemia (more below) which is a result of increased beta-carotene in the bloodstream which lead to skin colour changing to orange. This condition is mostly evident on the palms, soles of the feet and ears and disappears gradually on a lower-carotene diet (excluding carrots!).

