It’s not an old wives’ tale; carrots can help you to see at night. The vegetable is king in vitamin A content, beating out all other vegetables. Its deep orange colour marks the presence of carotene a powerful anti-oxidant.

Any fresh carrot you get in Bermuda was grown here. Year-round there is an embargo as local farmers have been able to meet demand.

It’s not always easy to find fresh carrots in local restaurants so eating them at home usually affords you more nutrients.

Every week Body & Soul highlights an in-season produce item.

This week’s focus is the carrot.

Scientific name: daucus carota

Family of: umbelliferae

Related to: parsnips, dill, fennel and cumin

Grown: in Bermuda

Vitamin content: An excellent source of vitamin A, very good source of K and C good source of B vitamins B6 (pyrioxine), B1 (thiamin), B3 (niacin) and folate.

Mineral content: A very good source of potassium and a good source of manganese, molybdenum, phosphorus and magnesium.

Dietary fibre: A very good source with about 3.66 grams in one cup of the boiled vegetable.

Omega 3 fatty acids: Carrots do not contain omega three fatty acids.

Calories: One cup of raw carrot has about 52.46 calories

Good for: Carrots are the richest single source of carotenoids and studies have shown carotenoids protect against a variety of serious illnesses.

These include heart disease, vision including macular degeneration and cataracts especially in the elderly cancer, a 20 percent reduction in postmenopausal breast cancer and up to a 50 percent reduction in cancers of the bladder, cervix, prostate, colon, larynx and oesophagus.

One study suggests that eating one carrot a day could cut the rate of lung cancer by half.

Especially important for diabetics to know is that the high carotenoid level in carrots may help regulate blood sugar. Some research shows a correlation between carotenoid intake and insulin resistance and high blood sugar levels.

The lower the carotenoid intake the higher the incidence of abnormal blood sugar levels.

How to judge ripeness: They should be firm and smooth with bright colour. The deeper the orange hue, the higher the concentration of carotene.

If the tops are attached they should be firm and feathery not wilted, and you should inspect the stem. If it is dark this is an indication the carrot is old.

Storage: Remove the leafy tops before refrigerating, as they will cause the vegetable to wilt prematurely. Place in a bag or paper towel to help prevent them from losing moisture.

To prevent them from getting a bitter taste, carrots should be stored away from apples, pears, potatoes and other fruits and vegetables that produce ethylene gas.