Carrots are one of the most popular vegetables in North America. This orange root vegetable also comes in purple, black, red, white, and yellow varieties. And while this vegetable is well-known and loved, most American families simply aren’t eating enough to truly experience its benefits.
If you aren’t getting enough orange (or purple) on your plate, drink up the benefits of carrot juice for a nutrient-dense (not to mention delicious) alternative.
10 Benefits of Carrot Juice
Juicing is a great way to get all the benefits of eating carrots in a more convenient way. Just make sure you keep the pulp in your cup to get all the gut-healthy fiber.
1. Boosts Immunity
Carrot juice is chock-full of vitamins and minerals that feed your body’s natural line of defense: your immune system (1).
Vitamin A maintains your the cells in your skin and mucosal membranes. It also plays a role in the growth and maintenance of white blood cells. Better yet, vitamin A regulates the release of immune cells in the gut.
Vitamin C increases the levels of antibodies released during the immune response. It also stimulates the production of the white blood cells and makes them more resistant to damage. Plus, it increases the production of interferons, which are proteins that fight viruses.B vitamins play a role in the synthesis and metabolism of proteins that alerts your body that pathogens have taken over. Like the vitamins above, they also strengthen white blood cells.
On the other hand, vitamin E protects cell membranes, including white blood cells. Vitamin E also reverses T cell aging and impaired function.
Lastly, carrots contain iron, zinc, and copper, three key minerals that help with white blood cell production and inflammation.
2. Cholesterol and Blood Sugar Maintenance
Carrots are low in carbohydrates and low on the glycemic index, which prevents a blood sugar spike after your meal (2). Their fiber content also helps you control blood sugar by slowing the breakdown of glucose during the digestion process (3). The antioxidants in carrots also modify cholesterol absorption and bile acids excretion to lower your cholesterol levels(4).
3. Cleanses the Liver
A 2016 study found that drinking carrot juice is beneficial for treating liver injuries caused by consuming high fructose corn syrup, as well as reversing non-alcoholic fatty liver disease (NAFLD). The fiber in carrots also absorbs bile, which contains liver toxins, and helps your body eliminate it (5).
4. Glowing Skin
Beta-Carotene, one of the antioxidants found in carrots, inhibits free radicals and fat oxidation. This helps prevent skin aging and excessive dryness. This compound also prevents sun-induced damage while lycopene, another compound, improves the appearance and softness of skin (6). It may even help diminish the appearance of scars and blemishes.
5. Strengthens your Bones
Vitamin K, found in large quantities in carrots, works with vitamin D and calcium to increase bone density by positively affecting calcium balance (7). These compounds also speed the recovery of broken bones.
6. Increases Metabolism
Carrots are rich in B vitamins like thiamin, riboflavin, niacin, vitamin B6, and folate (8).
The B vitamins help your body metabolize carbohydrates, fats, and proteins as well as burn stored fat within your body. It also plays a role in bulking up muscle mass to increase energy expenditure during and after workouts. Thiamine, for one, assists the conversion of carbohydrates into energy (9).
7. Oral Health
Fiber-rich foods like carrots increase saliva production, which is key to preventing cavities (10). Some of the nutrients in the root are also antibacterial, helping prevent tooth decay and infection.
Plus, foods containing carotenoids lower your risk of mouth, pharynx and larynx cancers (11).
8. Prevents Cancer
High amounts of beta-carotene are found in carrots and improve immune function so much that they can help kill cancer cells by activating carcinogen-metabolizing enzymes.
Each carrot variety has its own beneficial compounds: purple carrots contain anthocyanins, red ones are full of lycopene, and yellow ones have lutein (12).
Studies have shown that carrots lower your risk of developing lung cancer, colorectal cancer, leukemia, and prostate cancer (13).
9. Promotes Heart Health
“Drinking carrot juice may protect the cardiovascular system by increasing total antioxidant status and by decreasing lipid peroxidation independent of any of the cardiovascular risk markers,” found a 2011 study (14).
In fact, eating carrots regularly can lead to a 32 % lower risk of coronary heart disease.
This was concluded thanks to a comprehensive 10-year study on 20 069 men and women aged 20–65 years (15).
Additionally, the vitamin A in carrots prevents the thickening of ventricular walls and stress-related heart damage.
On the other hand, vitamin K prevents excessive bleeding or spontaneous blood clotting and vitamin C lowers your risk of developing or dying from coronary heart disease (16).
10. Protects Eye Health
It’s true: carrots are great for eyesight. Here’s why:“Vitamin A is critical for vision as an essential component of rhodopsin, a protein that absorbs light in the retinal receptors, and because it supports the normal differentiation and functioning of the conjunctival membranes and cornea,” according to the National Health Institute (17).
Plus, according to the Scientific American “the cornea (the clear front of the eye) can literally disappear if the body does not get enough vitamin A. Every year an estimated 250,000 to 500,000 children become blind as a result of vitamin A deficiency.” (18) Enough said.
How to Make Carrot Juice
You can also add a beet or two or even an apple to switch it up a little!
Carrot Juice Recipe
Drink fresh to feel energized and healthful!
- 6 medium carrots, scrubbed
- 1-inch piece fresh turmeric or ¼ to ½ teaspoon dried turmeric
- 1-inch piece ginger root, peeled
- ½ medium lemon, peeled
- ½ cup filtered water
- ⅛ teaspoon cinnamon
- Push the ingredients through your juicer with the water, and enjoy pulped.
- Stir in the cinnamon and serve.
Now that you know all the benefits of carrot juice and how to make it, drink a tall glass of the stuff every day or two to get all the best benefits. You can also eat raw or cooked carrots as a snack, soup ingredient or as part of your regular meals. You’ll never get sick of them!