Carrots

Carrots are best known as a rich source of the antioxidant nutrient beta-carotene. However, they are also known for a wide variety of other healthy nutrients
Carrots are an excellent source of phytonutrients, vitamin A, biotin, vitamin K, fiber, potassium, vitamin B6 and vitamin C. They are also a good source of manganese, vitamin B3, vitamin B1, panthothenic acid, phosphorus, folate, copper, vitamin E and vitamin B2

For the freshest carrots buy them with their brightly colored greens attached. Those sold without their greens could be a few months old
The greens make a delicious and nutritious addition to salads
Its best to eat carrots fresh as the process they undergo when frozen and then defrosted removes about half of their antioxidant benefits
Buy whole carrots instead of the little pre-cut snacking ones which are actually mature carrots the outer layers of which have been cut away to a smaller size. Since with most vegetables the bulk of nutrients are found in the outer layers, one third of the phytonutrients of the carrots is lost in these small ones
Some vegetables are more nutririous when eaten raw - not so with carrots. They are more benefitial when cooked as their outer walls are broken down making their nutrients more bioavailable
Another health benefit - cut or chop carrots after they are cooked. This way they retain more nutrients
Serving carrots with a bit of oil makes their beta-carotene more absorbable