Carrots are everyone's favorite. It's best known for its rich content of Pro-Vitamin A (B-carotene) which is good for the eyes. This pro-vitamin A comes in form of compounds called CAROTENOIDS. Carotenoids as antioxidant helps to fight against free radicals and prevent damage to the cells, thus it's anti-aging properties on the skin.
But the question is?????
What best way should carrots be eaten to maximize increase the bioavailability of its carotenoids in our body?.
Taking this a little deeper, Biovailability in respect to food nutrient is the amount of nutrient from a given quantity in a food available for use by the body for its necessary function.
Vitamin A deficiency remains a major nutritional problem in the world and can lead to Blindness if not well corrected. We usually rely primarily on dietary sources of pro-vitamin A carotenoids (like carrots, vegetables) to meet vitamin A needs.
- Have you ever wondered why most people consume lots of carrot and still have deficiency?? The problem lies in method of preparation before consuming it.
ANSWER: The BEST WAY to consume your carrots either for yourself or kids is STEAMING over Low Heat before use in food preparations like salads, smoothies or as a snack.
A research by Rock et al., 1998 in women showed that the bioavailability of B-carotene in raw carrots and spinach were lower than those found in the processed ones (subjected to heat) after consumption in women (please click on reference 1 to read further).
Be it in salad, smoothies, as a snack, or in main dish, steamed carrots provides better benefits in supplying your body with enough carotenoids from a given quantity than the raw one.
Procedure for Steamed Carrots
|Cleaned Carrots in pot!!|
- 2 big carrots
- 1/2 teaspoon to vegetable oil (good for absorption)
- 1 teaspoon of water
- Clean up carrots and cut into big chunks
- Put in a small pot, add water and place over low heat, cover pot.
- Allow to steam for 5minutes until water dries up.
- Add in oil, stir and bring down for use.
- Bio-availability of β-Carotene Is Lower in Raw than in Processed Carrots and Spinach in Women.The Journal of Nutrition, Volume 128, Issue 5, 1 May 1998, Pages 913–916. https://doi.org/10.1093/jn/128.5.913