Carrots are packed with beta-carotene, a nutrient that the body converts into vitamin A, supporting healthy vision, immunity and skin. However, the way carrots are prepared can affect how much beta-carotene the body absorbs.
Raw carrots are nutritious, but their firm cell walls can limit the release of beta-carotene during digestion. Light cooking, such as steaming, sautéing or roasting, softens these cell walls and makes the nutrient more available. Pairing cooked carrots with a small amount of healthy fat, such as olive or canola oil, can further improve the absorption of beta-carotene because it is fat-soluble.
So, while raw carrots remain a healthy snack, lightly cooked carrots paired with a little healthy oil may help your body make better use of their valuable nutrients.
