We Should Be Talking About Carotenoids

Seasonal produce comes and goes, but a dripping wet bag of baby carrots is forever. You can walk into almost any grocery store, any time of year, and find them—each bag glistening with a certain je ne sais quoi, otherwise known as mystery moisture. But “baby carrots are wet!” is not news.

Carotenoids, though, should be.

They might not sound glamorous, but carotenoids are quite possibly the perfect nutrient to focus on during the fall and winter—and baby carrots are full of them. Compared with other carotenoid-rich favorites, baby carrots are undeniably more convenient and require far less prep than sweet potatoes or butternut squash (both pillars of cozy, cold-weather cooking). They’re crunchy and blissfully fork-free (neither of which can be said for most sweet potato or squash dishes).

Carrots are clearly the most famous member of the carotenoid community (yes, we are somehow still talking about when you were a kid and your parents told you to eat your carrots for better eyesight). But their hyper seasonal cousins—the almost-too-perfectly-orange squash and sweet potato—deserve a spot on your plate too.

Carotenoid-rich foods truly have it all: antioxidant effects, immune support, eye protection (your parents were, annoyingly, right about that one) and that deep orange-red-yellow hue. Do I love them because that color combination reminds me of everything I adore about food—warmth, richness, a little drama? Maybe.

Stopping at the health and nutrition benefits of carotenoids might suggest that’s where their magic ends, so let’s keep talking about them. Topping perfectly roasted butternut squash with a drizzle of olive oil or pairing crunchy baby carrots with creamy hummus would be my move—because carotenoids are fat-soluble, which means your body absorbs them best when eaten with a source of fat. And since I’m a dietitian, I am forever seeking ways to sneak more of my favorite nutrients (like carotenoids and healthy fats) into the same bite.

So, how do you actually eat more of them? Since I’m particular—and because I don’t love how baby carrots seem to soak everything else in my grocery cart—it makes sense for me to peel and chop my loose carrots. Even if you don’t mind the slimy moisture that comes with baby carrots and you crave convenience, I recommend trying this, because loose carrots, when peeled and chopped, taste noticeably sweeter and more intensely “carrot-y” in a way your baby carrots could never.

And of course, carrots aren’t the only game in town—though they are the most famous member of the carotenoid community, as we’ve already discussed. Sweet potatoes, butternut squash, red peppers and even leafy greens like kale or spinach are all packed with carotenoids too.

After I’ve perfectly prepped my carotenoid of choice, I pair it with a healthy fat. Honestly, I can’t think of anything I’d rather have dressing my peeled and chopped carrots or soaking into my roasted butternut squash, mostly because of the way it enhances the flavors, reminding me of a cool winter evening. And that’s the beauty of carotenoids: you can eat them however you want.

Dip them, roast them, shave them into ribbons Either way, they’re carotenoids. And carotenoids are good for you.