24 carrot gold health

Carrots were originally grown as medicine not food, and most people today don't realise the benefits of eating carrots range from better night time vision to boosting the immune and digestive systems and even protecting the skin against UV rays.

Carrots are packed with the powerful antioxidant beta-carotene, which is converted into vitamin A in the body. In fact, of all fruit and vegetables, carrots are actually the best source of beta-carotene - an 80g serving contains more than twice the recommended daily amount (RDA) needed by adults. The antioxidant action of beta-carotene helps to act against age-accelerating free radicals so will help return that healthy glow to your skin. In addition, the Vitamin A in carrots is essential for the proper functioning of the immune system. This nutrient also keeps the skin and cells that line the airways, digestive tract and urinary tract healthy, so they act as barriers and form the body's first line of defense against infection.

Carrots are an ideal choice for slimmers too. Naturally low in calories, fat, saturates and salt, they are also high in fibre which helps you feel fuller for longer and also helps to balance your blood glucose (sugar) levels. An 80g serving of cooked carrots (that's about a medium sized carrot) contains 2g fibre, more than a tenth of the recommended daily amount for adults, and only contains 24 calories.

And don't worry if you're not a fan of raw carrots, eating cooked carrots is actually a nutritional bonus. Research published in the European Journal of Nutrition showed that more beta-carotene was absorbed from cooked, pured carrots than from raw ones2.

As well as being fantastically good for you, buying British carrots is also great for the environment. They can help to cut down on your food miles and carbon footprint, as they are one of the most carbon efficient vegetables around with a season of around 11 months which meets UK demand.

Carroty facts

Carrots may help to protect your skin from sun damage: When taken on a regular basis, beta-carotene can help to protect your skin from excessive ultra-violet (UV) radiation and sunburn. That's not to say you should ditch your sunscreen if you eat a lot of carrots! You should still follow sun safety advice and cover up during the hottest part of the day, wear a hat and regularly slather on sun screen with a high SPF.

Carrots have a tiny carbon footprint: they were recently given a carbon rating by Farmers Weekly3 of just 45g of carbon per 1kg of carrots, compared to 80g for onions, 240g for potatoes and 15,000g for beef.

Adding a little fat enhances the goodness of carrots in salad: After years of being told to skip the mayo on salads, it might come as a surprise to learn that a drizzle of French dressing is the perfect accompaniment to salad, benefiting both taste and health. Research from Ohio State University in America found that more carotenoids such as beta-carotene were absorbed when a fresh salad consisting of carrots, romaine lettuce, spinach and cherry tomatoes was eaten with full-fat salad dressing compared with fat-free salad dressing.4

Carrots really can help you see in the dark: Beta-carotene found in large amounts in carrots is converted into vitamin A in the body and this vitamin is vital for healthy vision. Vitamin A works its eye health magic by being transformed into a purple pigment called rhodopsin in the retina, and this pigment is essential for vision in dim light.

Why not try these 24 Carrot Gold recipes or check out www.britishcarrots.co.uk for more delicious recipes full of carroty goodness.

24 Carrot Gold Roasted Carrot, Spinach and Feta Salad

Prep: 10 mins Cook: 25 mins Serves 4 Price per portion: 79p

Per serving: 280 calories, 20.4g fat, 5.6g saturates, 0.84g salt

Counts as 2 of your 5-a-day and contains over a third of your RDA of vitamin C

Ingredients: 450g/1lb carrots, peeled and cut into chunks; 1 red onion, cut into wedges; 1 red pepper, deseeded and cut into wedges; 60ml/4tbsp olive oil; 2 whole cloves garlic; 45ml/3tbsp pumpkin seeds; 5ml/1tsp cumin seeds; juice half a lemon; 1 tsp runny honey; salt and freshly ground black pepper; 1 (100g) bag baby spinach leaves; 100g/4oz feta cheese crumbled; 30ml/2tbsp chopped fresh mint leaves.

1. Preheat the oven to 220C/Fan 200C/Gas Mark 7. Place the carrots, onion, pepper and half the oil in a large roasting tin. Season well. Toss together until everything is coated in oil. Roast for 15 mins. Stir in the seeds and garlic and roast for a further 10 mins until the carrots are just tender but still have a bit of bite.

2. Remove the vegetables from the oven and remove the garlic cloves. On a chopping board, slip the garlic from the papery skin and using the blade of a knife work it to a smooth paste. Put the garlic paste in a small bowl with the remaining oil, lemon juice and honey and whisk together with a fork. Season to taste with salt and pepper.

3. Empty the spinach leaves into a large serving bowl, then add the roasted vegetables, feta cheese, chopped mint and pour over the dressing. Toss lightly together until mixed.

Roasted Carrot and Houmous Dip

This makes a tasty change to traditional hummus and is perfect for a light lunch, snack or appetiser when entertaining. Plus all the veg help you on your way to 5-a-day.

Preparation time: 10mins Cooking time: 15mins Serves: 4

Per serving: 181 calories, 8g fat, 1.2g saturates, 11.7g sugars, 0.6g salt

Ingredients: 350g carrots, washed, trimmed and cut into 2cm chunks; 3 cloves garlic, unpeeled; 2tsp cumin seeds; 2tbsp olive oil; 1 (410g) can of chick peas in water, drained; juice of 1 lemon; salt and freshly ground black pepper; For the crudits: 1 carrot, peeled and cut into batons; 1 green pepper, cut into batons; 10 cherry tomatoes; 10 button mushrooms

1. Preheat the oven to 220C/Fan 200C/400F/Gas Mark 6. Place the carrots in a small roasting tin, add the garlic, cumin and 1tbsp of the olive oil, then toss to mix – tuck the garlic under the carrots. Roast for 15-20mins or until the carrots are lightly charred and tender.

2. Add the chick peas to the roasting tin and stir well to capture all the cooking juices. Slip the garlic from their papery skin – discard the skin. Transfer to a food processor, add the remaining oil and lemon juice, then whiz on the pulse setting to form a creamy puree. Season to taste with salt and ground black pepper.

3. Transfer to a bowl and serve with the vegetable crudits.