Considering the nutritional powerhouses that carrots are, Dr. Kirsten Brandt from the University of Newcastle-upon-Tyne recommends eating at least one a day. Brandt published research in the Journal of Agricultural and Food Chemistry last year that stated the phytonutrient component of carrots called falcarinol, which helps to protect carrots from fungal infections and defends against pests, can reduce the risk of cancer by one third in humans.

Much of what makes carrots so powerful nutritionally are the carotenoid phytonutrients. One of these carotenoids called alpha-carotene has been found in a study to help lower the incidence of lung cancer in male patients.

But perhaps the best known carotenoid, of the more than 600 documented, is beta carotene Everyone has heard that carrots are good for the eyesight and you can thank beta carotene for that. It's also responsible for giving the carrot its name and its orange colour. Beta carotene converts vitamin A, an essential vitamin for healthy eyesight. A lack of vitamin A leads to night blindness and reduction of visibility overall.

Vitamin A is also needed for growth, disease prevention (including cancer, heart disease and macular degeneration), as well as being healthy for the skin and has an pH balancing effect in the body. It's known as the "longevity vitamin" and it helps to boost the immune system.

There's also a significant amount of research pointing to a carotenoid rich diet having a protective effect on breast cancer. "Researchers haven't yet identified the specific cancer-protective property in carotenoid-rich foods, but their role in improving cell-to-cell communication is likely to have a role in the equation. Carotenoids are believed to have a role in female reproduction, possibility-providing researchers with a clue to their breast cancer protective nature."

I try to get my "carrot a day" by putting organic baby carrots into my smoothies in the morning. When mixed in with a good selection of fruits and veggies, carrots provide a delicious natural sweetness to the drink. But munching on carrot sticks or adding them to soups, stews and stir-frys are other ways to get these great veggies into your diet. They help provide colour and flavour to any plate.


The Healthy Foodie is Doug DiPasquale, Holistic Nutritionist and trained chef, living in Toronto. You can email him with questions at dugdeep@gmail.com.