It’s true—carrots actually can help your eyesight! These crunchy critters get their bright orange color from beta carotene, the antioxidant our bodies turn into Vitamin A. Along with helping growth, development, and immunity, Vitamin A maintains eye health.

Late to the carrot trend? No worries. The “root” of the carrot’s legacy is long.

Carrot cultivation began in Afghanistan before the year 900. The earliest carrots were purple and yellow. In the first Arabic cookbook from around 950, Ibn Sayyar al-Warraq described the carrot as:

Juicy, tender, and delicious. Poets compare it to carnelian, rubies, flames of fire, and coral reefs.

Talk about a rave review!

Orange carrots weren’t intentionally cultivated until the 1600s in the Netherlands. Farmers may have created orange carrots to celebrate William of Orange, the Dutch leader freeing the country from Spanish control. Even though the historical accuracy of the story is debatable, the legacy and health benefits of carrots sure aren’t.

Did you know…

• Carrots are full of complex flavors. They’re sweet, fruity, and sometimes piney.
• Because carrots are great sources of fiber, they benefit healthy digestion and even heart health.
• The Vitamin B6 in carrots keeps your energy levels up.
• Carrots retain their nutritional value even when they’re cooked. Your body is able to use more of the nutrients in cooked carrots because cooking them releases beta carotene.
• The Dakota name for wild carrots is “Pangi zizi.” Tribes would take the lead from rabbits to track down carrots on the plains.
• The darker orange a carrot is, the more beta carotene it has. To get the most bang for your buck, choose the carrots in the deepest shades of orange.
• You can store carrots for 1-2 weeks in the refrigerator.

7 ways to eat more carrots

1. Get up and go. Chomp down on raw carrots plain. Dip them in hummus, peanut butter, or mustard for additional zip.
2. Toss them up. Mix carrots into salads for a crunchy—and colorful—compliment.
3. Stew on it. Take your favorite fall soups to a lush new level.
4. Blend in. Use shredded or pureed carrots in any fruit or veggie-based smoothie for an easy nutritional boost.
5. Add an unexpected zing. Roast carrots with olive oil, salt, and pepper. Then sprinkle them with orange zest, freshly squeezed orange juice, chili powder, or honey for a medley of tastes.
6. Make them sizzle. Carrots will give your stir fry a crisp snap.
7. Create surprising sweetness. Let vegetables sneakily take center stage at dessert with carrot cake or muffins.

High doses of beta-carotene from supplements do raise the risk of lung cancer in some people, but beta-carotene from foods like carrots does not. So, eat as many carrots—and other vegetables and fruits—as you want. They are very healthy, packed with nutrients, and might help reduce your risk of some chronic diseases.

The link between lung cancer and beta-carotene supplements (a form of vitamin A) comes from a few large studies. These studies found that people who smoke, used to smoke, or who work with asbestos had a higher risk of lung cancer when they took dietary supplements containing 20 to 30 mg per day of beta-carotene for several years.

These doses are very high. Typical amounts of beta-carotene in most dietary supplements, such as multivitamins, are much lower and are not linked to an increased risk of lung cancer. For example, a supplement might contain 1 mg (written as 1,000 micrograms [mcg]) of vitamin A, with about 1/3 as beta-carotene, but check product labels.

As you enjoy fresh produce, follow these safe handling tips to help protect yourself and your family.

Fruits and vegetables are an important part of a healthy diet. Your local markets carry a wide variety of nutritious fresh fruits and vegetables. However, harmful bacteria that may be in the soil or water where produce grows can come in contact with fruits and vegetables and contaminate them. Fresh produce may also become contaminated after it is harvested, such as during storage or preparation.

Eating contaminated produce can lead to foodborne illness, often called “food poisoning.” So as you enjoy fresh produce, follow these safe handling tips to help protect you and your family.

Buy Right

You can help keep produce safe by making wise buying decisions.

• Choose produce that is not bruised or damaged.
• When buying pre-cut, bagged or packaged produce — such as half of a watermelon or bagged salad greens — choose only those items that are refrigerated or surrounded by ice.
• Bag fresh fruits and vegetables separately from raw meat, poultry, and seafood when packing them to take home from the market

Store Properly

Proper storage of fresh produce can affect both quality and safety.

• Store perishable fresh fruits and vegetables (like strawberries, lettuce, herbs, and mushrooms) in a clean refrigerator at a temperature of 40° F or below. Use a refrigerator thermometer to check! If you’re not sure whether an item should be refrigerated to keep its quality, ask your grocer.
• Refrigerate all produce that is purchased pre-cut or packaged .

Separate for Safety

Keep fruits and vegetables that will be eaten raw separate from raw meat, poultry, and seafood — and from kitchen utensils used for those products.

• Wash cutting boards, dishes, utensils, and countertops with soap and hot water between preparing raw meat, poultry, and seafood and preparing produce that will not be cooked.
• If possible, use one cutting board for fresh produce and a separate one for raw meat, poultry, and seafood.
• If you use plastic or other non-porous cutting boards, run them through the dishwasher after use

Prepare Safely

When preparing any fresh produce, begin with clean hands. Wash your hands for at least 20 seconds with soap and warm water before and after preparation.

• Cut away any damaged or bruised areas on fresh fruits and vegetables before preparing and/or eating. Throw away any produce that looks rotten.
• Wash all produce thoroughly under running water before preparing and/or eating, including produce grown at home or bought from a grocery store or farmers’ market. Washing fruits and vegetables with soap, detergent, or commercial produce wash is not recommended. Produce is porous. Soap and household detergents can be absorbed by fruits and vegetables, despite thorough rinsing, and can make you sick. Also, the safety of the residues of commercial produce washes is not known and their effectiveness has not been tested.
• Even if you do not plan to eat the skin, it is still important to wash produce first so dirt and bacteria are not transferred from the surface when peeling or cutting produce.
• Scrub firm produce, such as melons and cucumbers, with a clean produce brush.
• After washing, dry produce with a clean cloth towel or paper towel to further reduce bacteria that may be present on the surface

What About Pre-Washed Produce?

Many pre-cut, bagged, or packaged produce items are pre-washed and ready-to-eat. If so, it will be stated on the packaging, and you can use the produce without further washing.

If you choose to wash produce marked as “pre-washed” or “ready-to-eat,” be sure that it does not come in contact with unclean surfaces or utensils. This will help to avoid cross contamination.

About Foodborne Illness

Know the Symptoms

Consuming dangerous foodborne bacteria will usually cause illness within 1 to 3 days of eating the contaminated food. However, sickness can also occur within 20 minutes or up to 6 weeks later. Although most people will recover from a foodborne illness within a short period of time, some can develop chronic, severe, or even life-threatening health problems.

Foodborne illness can sometimes be confused with other illnesses that have similar symptoms. The symptoms of foodborne illness can include:

• Vomiting, diarrhea, and abdominal pain
• Flu-like symptoms, such as fever, headache, and body ache

Take Action

If you think that you or a family member has a foodborne illness, contact your healthcare provider immediately.

Carrots are an excellent source of beta-carotene, and contain high amount of fiber. Beta carotene is important for eyesight, skin health, and normal growth.

Carrots are a good source of fiber, vitamin C and potassium, as well as vitamin B6, folate, and several minerals including calcium and magnesium.

Carrots have a higher natural sugar content than all other vegetables with the exception of beets. This is why they make a wonderful snack when eaten raw and make a tasty addition to a variety of cooked dishes.

• Just one medium carrot or a handful of baby carrots counts as one serving of your daily veggies.
• Orange carrots are a great source of beta-carotene. Carrots contain a group of plant pigments called carotenoids, and beta-carotene is a member of this group. These plant pigments were first identified in carrots and therefore their name was derived from the word carrot.
• Our bodies turn beta-carotene into vitamin A. Vitamin A is important for good health, especially for your eyes. Carrots are one of the best sources of vitamin A. Vitamin A is good for your bones, teeth, vision, and your skin.
• Purple carrots contain purple pigments called anthocyanins, which act as anti-oxidants that protect the body.
• Carrots are a good source of fiber, which is good for the health of your digestive system.
• Washington ranks first in the nation in production of processing carrots and fourth in the nation in production of fresh carrots.
• A baby carrot isn't exactly a baby. Baby carrots come from a large carrot that has been rolled over blades and thrown around in a metal cage to be rubbed down to a short, round-ended baby carrot.
• Americans eat, on average, 10.6 lbs. of fresh carrots per person per year.
• Carrots have a higher natural sugar content than all other vegetables with the exception of beets. This is why they make a wonderful snack when eaten raw and make a tasty addition to a variety of cooked dishes.