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Although carrots are available throughout the year, locally grown carrots are in season in the summer and fall when they are the freshest and most flavorful. Carrots belong to the Umbelliferae family, named after the umbrella-like flower clusters that plants in this family produce. As
such, carrots are related to parsnips, fennel, parsley, anise, caraway, cumin and dill. Carrots can be as small as two inches or as long as three feet, ranging in diameter from one-half of an inch to over two inches. Carrot roots have a crunchy texture and a sweet and minty aromatic taste, while the greens are fresh tasting and slightly bitter. While we usually associate carrots with the color orange, carrots can actually be found in a host of other colors including white, yellow, red, or purple. In fact, purple, yellow and red carrots were the only color varieties of carrots to be cultivated before the 15th or 16th century.

All of the cooking methods we tried when cooking carrots, our favorite is Healthy Steaming. We think that it provides the greatest flavor and is also a method that allows for concentrated nutrient retention. In fact, participants in a recent research study agreed with us. When study participants were asked to evaluate the flavor and overall acceptability of different carrot cooking methods, they significantly favored the flavor and overall acceptability of steamed carrots to boiled carrots. This preference was even expressed by participants who had always boiled carrots in their previous kitchen practices!

A medium-size carrot has 25 calories, 6 grams of carbs, and 2 grams of fiber. The veggie is an excellent source of vitamin A, providing more than 200% of your daily requirement in just one carrot.  Carrots also are loaded with beta-carotene, a compound that is naturally converted to vitamin A when consumed. The deeper orange the carrot, the more beta-carotene you’re getting.

1.  Improved Vision: Western culture’s  understanding of carrots being “good for the eyes” is one of the few  we got right. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is  transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.

    Beta-carotene has also been shown to protect against macular degeneration and senile cataracts. A study found that people who eat the most beta-carotene had 40 percent lower risk of macular degeneration than those who consumed little.

2.  Cancer Prevention: Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer. Researchers have just discovered falcarinol and falcarindiol which they feel cause the anticancer properties.

    Falcarinol is a natural pesticide produced by the carrot that protects its roots from fungal diseases. Carrots are one of the only common sources of this compound. A study showed 1/3 lower cancer risk by carrot-eating mice.

3.  Anti-Aging: The high level of beta-carotene acts as an antioxidant to cell damage done to the body through regular metabolism.  It help slows down the aging of cells.

4.  Healthy Glowing & Beautiful Skin: Vitamin A and antioxidants protects the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, and uneven skin tone.

5.  A Powerful Antiseptic: Carrots are known by herbalists to prevent infection. They can be used on cuts – shredded raw or boiled and mashed.

6.  Regular consumption of carrots helps in preventing gastric ulcers and digestive disorders.

7.  Prevent Heart Disease: Studies show that diets high in carotenoids are associated with a lower risk of heart disease.  Carrots have not only beta-carotene but also alpha-carotene and lutein.

    The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids.

8.  Cleanse the Body: Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fibers present in carrots help clean out the colon and hasten waste movement.

9.  Healthy Teeth and Gums: It’s all in the crunch! Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or toothpaste.  Carrots stimulate gums and  trigger a lot of saliva, which being alkaline, balances out the acid-forming, cavity-forming bacteria.  The minerals in carrots prevent tooth damage.

10. Prevent Stroke: From all the above benefits it is no surprise that in a Harvard University study, people who ate more than six carrots a week are less likely to suffer a stroke than those who ate only one carrot a month or less.

Calories                        27

Fat                               <1 g

Saturated Fat                0 g

Cholesterol                   0 mg

Carbohydrate                6 g

Protein                          1 g

Dietary Fiber                 2 g

Sodium                         45 mg

Vitamin A                      13,418 IU

Vitamin B6                   <1 mg

Manganese                   <1 mg

Potassium                    183 mg

Carotenoids                  10,138  micr. gm


 Don’t worry about cooking carrots If your kids will only eat mashed carrot, don’t worry – it’s a nutritional bonus! Research shows more betacarotene is absorbed from cooked, puréed carrots than from raw ones.

Apart from the taste benefits of mustard seeds and the easy availability that made them popular, mustard can provide some protein, fiber and vitamins -- such as vitamin C and many of the B-complex
vitamins. It is particularly rich in several minerals that are important for good health. Be careful, however, not to consume too much of it; yellow mustard is also high in sodium, which can increase your risk of heart disease if consumed in excess. Mustard oil is a type of fat, which is extracted from mustard seeds through pressing of seeds and is filtered using the distillation process. Mustard oil has got a typical pungent and sharp flavour that is because of the presence of a compound called Allyl Isothiocyanate. This oil has about 60% monounsaturated fatty acids (MUFA), 21% polyunsaturated fats (PUFA) and about 12% saturated fats. A higher amount of MUFA and PUFA distinguishes it from other types of fats. These fatty acids are also called “good fats” as they do not get deposited on arterial walls. Mustard oil contains Glucosinolate, which basically works against microbes and adds on to the oil’s health benefits.


1. Reduces Risk of Cardiovascular Disease: A recent comparative study done on varieties of edible oils revealed that mustard oil reduced the risk of Cardio vascular diseases by 70 percent, so mustard oil cuts down the risk of heart diseases if used in moderation by lowering cholesterol levels within the body.

2. Stimulates Digestion: This oil is known as a stimulant and helps the intestine to produce digestive juices, which increase the peristaltic movement of the food, and hence the digestion process. Also the same process helps in increasing appetite by increasing production of gastric juices in our system.

3. Reduces Risk of Cancer: Some studies have shown that mustard oil has a particular type of phytonutrient that fights against Colorectal and Gastrointestinal Cancers.


4. Antibacterial, Antifungal and Anti-inflammatory Action: Mustard oil has got an antibacterial, antifungal and anti-inflammatory action as well. The antibacterial and antifungal properties work well against rashes and skin infections. Its anti-inflammatory properties help in easing the condition of Irritable bowel syndrome by reducing the inflammation in lining of the stomach.

5. Relieves Cold and Cough: Also mustard oil has proved useful in relieving cold and cough, when applied onto chest or inhaled for its strong aroma, it helps in removing phlegm from the respiratory tract.


6. Can help you lose weight:  The wonder seeds are packed with B-complex vitamins like folates, niacin, thiamine, riboflavin etc. Apart from all the individual merits of these components, they are great in speeding up one’s metabolism leading to weight loss.


7. Relieves rheumatoid, arthritic and muscle pain: The selenium and magnesium content of mustard lend it anti inflammatory and heat producing properties. When applied to the body, the paste heats up the area and helps loosen muscles, leading to relief from pain.

8. Stimulates hair growth: For centuries mustard oil has been known to stimulate hair growth. It  is known to be packed with vitamins and minerals, but what makes the difference is the high amount of beta carotene it contains. During oil production, beta carotene gets converted to vitamin A, which is excellent for hair growth. Apart from this, it also contains iron, fatty acids, calcium and magnesium, all of which promote hair growth.

9. Fights skin infections: Packed with sulphur, mustard seeds are a great way to curb skin infections. Sulphur gives the seed anti fungal and anti bacterial properties that help fight common skin ailments.

10.Can help you lose weight:  The wonder seeds are packed with B-complex vitamins like folates, niacin, thiamine, riboflavin etc. Apart from all the individual merits of these components, they are great in speeding up one’s metabolism leading to weight loss.