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.
Recipes
1 recipe containing this food
Turkey Wing Stew
A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — supporting gut, joint, sleep, and brain health.
Substances
1 substance in this food
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Preparation Notes
- 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
- Supports carotenoid diversity; carotenoids play a neuroprotective role through their antioxidant and anti-inflammatory properties
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Inflammation | β-Carotene | Anti-inflammatory properties; supports immune regulation | |
| Neurochemical Balance | Potassium | Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects | |
| Oxidative Stress | β-Carotene | Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes |
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