Carrots

Overview

Carrots provide beta-carotene (vitamin A precursor), demonstrating important food matrix effects where only 1-3% of beta-carotene in raw carrots is accessible for absorption. The bioaccessibility of carotenoids in vegetables is remarkably low—only 1-3% of the β-carotene in raw carrots is accessible for absorption. Practical pairings: spinach + eggs, tomatoes + olive oil, salad + oil, carrots + tahini, kale + avocado, berries + yogurt/nuts. Carotenoids are abundant in leafy greens, orange and yellow vegetables, corn, and egg yolks.

Food Context

Synergies

• Cooking and fat pairing enhance beta-carotene absorption; co-consuming a small amount of unsaturated fat improves micelle formation and chylomicron packaging, increasing carotenoid and fat-soluble vitamin absorption
• Pair with fat (tahini, olive oil, avocado) for optimal absorption; practical pairings: carrots + tahini
• Part of diverse vegetable intake; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience

Preparation

• Supports carotenoid diversity; carotenoids play a neuroprotective role through their antioxidant and anti-inflammatory properties

Recipes

2 recipes containing this food

Black Bean & Sweet Potato Vegetable Chilli

A fibre-rich bean and vegetable chilli with warming spices and slow carbohydrates for steady energy and satiety.

Turkey Wing Stew

A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — rich in protein, tryptophan, and B vitamins.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	38 kcal	—
Protein	1.3 g	—
Total fat	0 g	—
Saturated fat	0 g	—
Carbohydrates	9 g	—
Fibre	2.6 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.5 mg	2.6%
Calcium	26 mg	2.6%
Potassium	321 mg	9.4%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, CARROTS, FDC ID 2079038, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

3 substances in this food

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

References

• The bioaccessibility of carotenoids in vegetables is remarkably low—only 1-3% of the β-carotene in raw carrots is accessible for absorption Fielding et al. 2005
• Practical pairings: spinach + eggs, tomatoes + olive oil, salad + oil, carrots + tahini, kale + avocado, berries + yogurt/nuts
• Carotenoids are abundant in leafy greens, orange and yellow vegetables, corn, and egg yolks; their absorption is enhanced by dietary fat
• Co-consuming a small amount of unsaturated fat with polyphenol-rich foods improves micelle formation and chylomicron packaging, increasing carotenoid and fat-soluble vitamin absorption Kindel et al. 2010 Brown et al. 2004
• Carotenoids, particularly lutein, zeaxanthin, and β-carotene, play a neuroprotective role through their antioxidant and anti-inflammatory properties Johnson 2014