Taproot vegetables like carrots, parsnips, radishes and turnips have roots that extend deep into the earth to absorb water and nutrients, with lateral secondary roots sprouting from the main root. In the U.S., carrots are the most consumed taproot vegetable.
Dr. Adetunji T. Toriola, WashU Medicine professor of surgery
“Carrots offer a wide range of health benefits, largely due to their rich content of vitamins, minerals, fiber and plant compounds,” said Dr. Adetunji Toriola, Washington University assistant professor of surgery at Siteman Cancer Center.
Among those compounds are carotenoids — such as lutein, zeaxanthin and anthocyanin — which give vegetables their color and are championed as powerful antioxidants. And while we typically think of carrots as orange, they come in a range of colors, each with slightly different nutrient profiles. Yellow carrots get their color from lutein, which is crucial for cellular health; anthocyanin is found in purple carrots and may help curb inflammation and obesity; and red carrots contain lycopene, which helps protect against some cancers and macular degeneration.
Toriola notes that carrots of all kinds are good sources of dietary fiber. “They help maintain regular bowel movements and may prevent constipation,” he said. “Fiber also supports a healthy gut microbiome by providing fuel for beneficial bacteria, and it can help lower blood cholesterol levels, which supports cardiovascular health.”
Carrots are famously full of beta-carotene. After the body converts the compound into vitamin A, it becomes an asset for eye health — for both the surface of the eye and for enhancing night vision — and for skin health too, maintaining mucus membranes that help guard against infection and helping wounds heal.
To wring the most beta-carotene from carrots, Toriola has a great cooking tip: “Light cooking can improve the absorption of beta-carotene. Consuming carrots with a small amount of healthy fat — such as olive oil, nuts or avocado — helps the body absorb fat-soluble carotenoids more effectively,” he said.
Types of Taproot
Carrots
Although they’re best known for their vitamin A and C content — excellent for eye health and the immune system — carrots have lesser-known benefits too. They’re full of soluble fiber and phenolic compounds, which can keep blood sugar and cholesterol in check. To get the most out of carrots, look for ones that are vibrant orange: That color comes from lutein, an antioxidant with anti-inflammatory properties that may be a boon to brain health as well.
Simple Honey-Lemon Carrot Sticks
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