When it comes to eating for longevity, we often think of complex superfoods or trendy supplements. But sometimes, the simplest ingredients pack the biggest punch. Enter the humble carrot.
Recently made famous in a viral TikTok trend, the carrot ribbon salad has taken over kitchens for good reason. It’s fresh, crunchy, ridiculously easy to make, and absolutely brimming with antioxidants. But here’s the real bonus: it’s also a longevity food.
This blog breaks down how this upgraded salad can help you age well, feel great, and fuel your body naturally, plus how to make it at home in under 15 minutes.
Why Carrots Deserve a Spot on Your Longevity Plate
Carrots aren’t just rabbit food. They’re an anti-ageing ally, rich in:
- Beta-carotene: Converts to vitamin A, which supports immune health, eye function, and skin renewal.
- Fibre: Great for gut health, which is now known to play a key role in everything from inflammation to mental clarity.
- Polyphenols and antioxidants: These compounds help fight oxidative stress, one of the major drivers of ageing.
In functional health, we look at how everyday nutrients affect systems over time. Carrots help regulate blood sugar, reduce inflammation, and protect your skin from within. It’s a longevity trifecta, all in one veg.
Ingredients You’ll Need
All of these are pantry or fridge staples. No fuss, just flavour and function.
- 4 large carrots: Peeled into long ribbons with a peeler or julienne slicer
- 1 shallot or small red onion: Finely diced
- 1 tbsp toasted sesame oil: For a rich, nutty base note
- 2 tbsp tamari or low-sodium soy sauce: Adds umami and depth
- 1 tbsp rice vinegar: For balance and gentle acidity
- Zest and juice of 1 lemon: Brightens and freshens the mix
- 1 tbsp toasted sesame seeds: Texture, crunch, and healthy fats
- 2 to 3 tbsp chopped fresh coriander: Optional, but aromatic and flavourful
Optional twist: Add rocket, red cabbage, or grated beetroot for extra colour and antioxidants.
Quick Instructions (No Cooking Required)
- Peel the carrots
Discard the first outer peel, then continue creating thin ribbons using a vegetable peeler. - Finely chop shallot and herbs
Add them to a large bowl with the carrot ribbons. - Mix the dressing
Whisk sesame oil, tamari, vinegar, lemon zest and juice until well combined. - Combine and toss
Pour the dressing over the salad, toss gently, and top with sesame seeds. - Chill or serve immediately
Let it sit for 10 to 20 minutes in the fridge to let the flavours meld.
How This Salad Supports Healthy Ageing
Each ingredient in this recipe tastes good, but also supports systems that are essential for ageing well.
Brain and Mood
- Carrots and sesame seeds contain antioxidants that reduce neuroinflammation.
- Healthy fats in sesame oil support nutrient absorption and cognitive clarity.
Muscles and Energy
- Carrots help maintain blood sugar balance, which is vital for steady energy.
- Lemon and vinegar support digestion and mineral absorption, key for energy production and muscle recovery.
Gut Health and Detox
- Carrot fibre helps sweep waste and toxins from the gut.
- Coriander is a gentle anti-inflammatory herb that’s often used in detox protocols.
Make It a Weekly Staple
- Prep ahead: Make a big batch and store it in the fridge for up to 4 days.
- Pair it with protein: Add grilled tofu, salmon, boiled eggs, or leftover chicken to make it a full meal.
- Turn it into a wrap: Use wholemeal wraps with hummus or avocado for a satisfying lunch.
Keep It Simple, Keep It Functional
Eating for longevity doesn’t mean expensive powders or complicated routines. Often, it’s about small daily habits that add up over time. This carrot salad ticks a lot of boxes:
- Whole foods
- Balanced flavour and texture
- Gut-friendly
- Blood sugar supportive
- Easy to digest and anti-inflammatory
Whether you’re looking to support your skin, hormones, digestion, or brain health, this kind of recipe gives your body the building blocks to thrive.
Want to Know If Your Body Is Actually Using These Nutrients?
If you’ve been eating well but still feel flat, bloated, tired, or inflamed, it could be a sign of mineral imbalance. Your body needs the right balance of calcium, magnesium, potassium, sodium, and trace elements to age well, recover faster, and maintain energy.
To find out what your mineral status actually looks like, consider doing a Hair Tissue Mineral Analysis (HTMA) test. It’s a simple, at-home test that gives deep insight into how your body handles stress, detox, and nutrition.