Vegetable
Carrots
5/10 Moderate evidence
Root vegetable rich in beta-carotene, the carotenoid precursor to vitamin A that supports skin and mucosal immunity.
Active compounds
-
Beta-carotene
Antioxidant carotenoid; precursor to vitamin A for epithelial and immune function
-
Falcarinol
Polyacetylene with anti-inflammatory and antiplatelet activity
Helps with
Practical tips
- Preparation
- Lightly cook to break cell walls, then eat with fat for carotenoid absorption
- Recommended amount
- 1 cup daily
- Absorption
- Cooking increases beta-carotene bioavailability by ~6x vs. raw
- Cautions
- Excess intake can cause harmless yellow-orange skin tint (carotenemia)