hydroxycinnamic acids, and anthocyanindins.
A 10 year study from the Netherlands, found dark orange/yellow carrots to be protective against cardiovascular disease (CVD). The vitamin A, beta and alpha carotene, and potassium in carrots help to reduce the risk of cancer. Cooking, steaming, grating, or juicing carrots increases absorption of its beta and alpha carotene from 3% to 39%. Its newly discovered polyacetylenes, which include falcarinol and falcarindiol, interact with the carotenoids (alpha/beta carotene, lutein) and inhibit the growth of colon cancer cells. They also have strong skin-protecting antioxidant activity. Plus, they have anti-inflammatory and anti-aggregatory properties. Carrot’s fibre pectin, detoxifies heavy metals and other aging toxins. It’s flavonoid, rutin, helps to prevent varicose veins and hemorrhoids. Carrots are also a good source of biotin, folate, and other B vitamins; vitamins K and C; fiber; molybdenum, phosphorus, and other minerals.
Researchers at the Jules Stein Institute at the Uiversity of California, Los Angeles found that women who consume carrots at least twice a week have lower rates of glaucoma.
China produces one-third of all the world’s carrots. Russia is the second largest carrot producer, and the U.S. is the third, with 320,000 tons a year. California produces 80% of all fresh market carrots in the U.S.
Select carrots that are firm, straight, and brightly colored. Dark stem and limp carrots are signs of age.
Store them in the coolest part of the fridge in a plastic bag or container to prevent loss of moisture. Keep them away from fruits and other produce that produce ethylene gas, which will cause them to become bitter. Remove the green tops before storing. Carrots are best consumed raw, grated, lightly steamed, or in soups. They will last up to two weeks if properly stored.
Kale, also known as borecole and cow cabbage, originated in Asia Minor and was brought to Europe by Celtic wanderers around 600 B.C. It was a significant crop during ancient Roman times. English settlers brought kale to the USA in the 17th century.
Kale comes in different varieties: cavolo nero (Tuscan kale), curly kale (Scots kale), and red Russian kale. Lacinato or Tuscan kale has a long tradition in Italian cuisine and dates back to the 18th century. It is superior to other varieties, tastes better, and is commonly used in soups, pastas, and salads.
Kale is a powerhouse of vitamins, minerals, and phytonutrients. Its flavonoids and glucosinolates (glucobrassicin, glucoraphanin, and sinigrin), are converted into isothiocyanates in the digestive track, which help prevent DNA damage, various types of cancer, cardiovascular disease, macular degeneration, asthma, rheumatoid arthritis, and loss of skin elasticity.
Kale’s fiber related nutrients bind with bile acids to help maintain normal cholesterol levels without the side effects caused from the use of medication.
Kale is low in oxalates and promotes urinary tract health. Its high amounts of vitamins K, C, A, beta-carotene, manganese, copper, vitamin B6, fiber, kaempferol, and quercetin, also provide strong anti-inflammatory and anti-oxidant benefits. In fact, kale has one of the highest ORAC (oxygen radical absorbance capacity) rating (1,770) among vegetables.
Kale also provides calcium, potassium, iron, vitamin E, folate and other B vitamins, magnesium, protein, phosphorus, and omega 3 fats. Select kale that is fresh, firm, and deeply colored with moist stems. Avoid faded, yellow, or brown colored kale, which are signs of aging. Keep dry and store in a plastic bag or container in the fridge, where it will keep for about 5-7 days.