Carrots: Beta-Carotene and Cancer Prevention

By Joshua Payne, RDN, LDN, UF/IFAS Extension Hillsborough County FCS Agent and Shari Bresin, MNM, UF/IFAS Extension Pasco County FCS Agent

Carrots are a familiar favorite in the kitchen, and they offer powerful health benefits beyond their crunch and sweetness. They are rich in beta-carotene, a plant pigment that gives carrots their orange color. In the body, beta-carotene is converted into vitamin A, which supports vision, immunity, and cell health. Research suggests that diets rich in carotenoid-containing foods, like carrots, may play a role in reducing the risk of certain cancers by protecting cells from oxidative damage.

Carrots are also a good source of fiber, which helps maintain a healthy digestive system, and vitamin K, which supports bone health. Like other vegetables, carrots are most beneficial when eaten as part of a diet filled with a variety of colorful fruits and vegetables.

Carrots can be enjoyed raw, roasted, steamed, or blended into soups and smoothies. Pairing them with a small amount of healthy fat, such as olive oil or hummus, helps the body absorb beta-carotene more effectively.

Try This: Honey Roasted Carrots

4 medium carrots, peeled and cut into sticks
1 tablespoon olive oil
1 tablespoon honey
Pinch of salt and black pepper
Optional: sprinkle of fresh parsley

Preheat oven to 400°F. Toss carrots with olive oil, honey, salt, and pepper. Spread evenly on a baking sheet and roast for 20–25 minutes until tender and lightly caramelized. Sprinkle with parsley before serving.

References

American Institute for Cancer Research (AICR). Carotenoids and Cancer Prevention. Available at: https://www.aicr.org
U.S. Department of Agriculture (USDA). FoodData Central. Carrots, raw. Available at: https://fdc.nal.usda.gov
American Cancer Society. Diet and Physical Activity: What’s the Cancer Connection? Available at: https://www.cancer.org

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