There are a few options for making carrots more bioavailable:
• Pair them with a source of fat-soluble vitamins: Carrots contain beta-carotene, which is converted to vitamin A in the body. Vitamin A is a fat-soluble vitamin, which means it requires fat in order to be absorbed properly. You can increase the bioavailability of beta-carotene in carrots by pairing them with a source of fat, such as avocado, nuts, or seeds.
• Add a source of acid: The bioavailability of beta-carotene in carrots can also be increased by adding a source of acid, such as lemon juice or vinegar. The acid helps to break down the plant cell walls, making the beta-carotene more easily absorbed.
• Roast or steam the carrots: Cooking carrots can also increase their bioavailability. Roasting or steaming the carrots can help to break down the plant cell walls, making the nutrients more easily absorbed.
• Use supplements: If you are unable to consume fats or acids with your carrots, you can also consider taking a supplement that contains beta-carotene. Beta-carotene supplements are available in capsule form and can be taken with or without food.
Sources:
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999222/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537877/