Carrots are the highest food source of beta-carotene (provitamin A) in the vegetable category. The orange is the whole point. Beta-carotene converts to vitamin A in the body at the rate the body needs — no toxicity risk unlike preformed vitamin A from liver. One cup of cooked carrots provides 428% of daily vitamin A.
Available everywhere at low cost. Already in the Black Southern kitchen as a standard vegetable.
Beta-carotene from food (not supplements) is associated with significant cancer risk reduction in multiple population studies. The fat-soluble nature of beta-carotene means cooking with fat dramatically increases absorption — carrot + olive oil = maximum beta-carotene uptake. Lutein and zeaxanthin (also in carrots) protect against macular degeneration — eye health directly relevant to the higher diabetic retinopathy rates in Black Americans with diabetes.
Cook with fat (olive oil, coconut milk) for maximum beta-carotene absorption. Raw carrots: the fiber is intact but less beta-carotene absorbed. Roasted: highest bio-availability. Add to any soup, stew, or roasted vegetable dish. Carrot juice (100%) provides concentrated beta-carotene.
Free, no account needed to ask.