Carrot juice offers a variety of health benefits including helping maintain eye health, strengthening the immune system, protecting against premature aging, preventing cardiovascular disease, and supporting weight loss.
These benefits are due to high quantities of vitamin A, vitamin C, vitamin K, minerals, and carotenoids with antioxidant, anti-inflammatory, immunomodulatory, and cholesterol-lowering properties.
In order to make the most of these benefits, it is important to include carrot juice as one part of a healthy, well-balanced diet in combination with regular physical exercise.
Health benefits
The main benefits of carrot juice are:
1. Maintaining good eye health
Carrot juice helps with eye health because it is rich in vitamin A, which can help prevent the development of xerophthalmia, a group of eye disorders caused by vitamin A deficiency. Symptoms of xerophthalmia include dry eye, white spots on the eyes, difficulty seeing in the dark, and blindness.
Carrot juice also contains high quantities of beta-carotene, lutein, and zeaxanthin, carotenoids that enhance the production of pigments in the retina that help prevent macular degeneration (an age-related eye disease), cataracts, and night blindness.
2. Strengthen the immune system
The vitamin C, vitamin A, and beta-carotene found in carrot juice are important for the growth, renewal, and strengthening of the body's defense cells, helping to boost the immune system and fight viruses, bacteria, and fungi.
Check out other immune system boosters.
3. Protecting against premature aging
Carrot juice helps prevent premature aging because it contains large quantities of vitamin A and beta-carotene, antioxidants that help protect the skin against damage caused by UV rays and prevent the formation of wrinkles and sagging skin.
4. Maintaining healthy bones
Carrot juice is a good source of vitamin K, which plays an important role in the production of osteocalcin, a protein that helps bind calcium to bones and teeth. Calcium binding is essential to normal bone formation and maintaining healthy bones in adults, helping to prevent conditions like osteoporosis.
5. Preventing cardiovascular disease
Vitamin A, vitamin C, beta-carotene, and alpha-carotene present in carrot juice have antioxidant properties that prevent oxidation of fat cells, helping to control levels of cholesterol in the blood and prevent cardiovascular diseases like heart attack, atherosclerosis, and angina.
6. Helping with a tan
Carrot juice contains high quantities of beta-carotene, which boosts the production of melanin to give color to the skin.
To experience the tanning effects of beta-carotene, the recommendation is to consume carrot juice or other foods high in beta-carotene 2 to 3 times a day for at least 7 days prior to sun exposure.
7. Supporting weight loss
Carrot juice is a low-calorie beverage that is a great option to include as part of a weight loss diet. Carrot juice also contains fiber to help control hunger and decrease the urge the eat.
8. Preventing high blood pressure
Carrot juice helps prevent high blood pressure because it is a good source of potassium, which helps to relax the arteries, facilitate blood flow, and eliminate excess sodium through the urine.
The carotenoids and vitamin A found in carrot juice also have anti-inflammatory and antioxidant properties that help maintain healthy blood vessels to improve circulation.
Read about other natural remedies for high blood pressure.
9. Improving memory and cognition
Carrot juice improves memory and cognition because it contains lutein, a carotenoid that is also found in the brain and preserves the function of neurons in addition to protecting them against damage caused by free radicals.
10. Helping prevent cancer
Carrot juice contains falcarinol, a bioactive compound with antioxidant and immunomodulatory properties that may help prevent the development and multiplication of cancer cells in the body.
Carrot juice also contains carotenoids, vitamin A, and vitamin C, which are antioxidants that prevent damage to healthy cells caused by free radicals and may help suppress tumor growth.
Nutrition facts
The following table provides nutritional information for a 100 mL (3 oz) glass of carrot juice without added sugar:
In order to obtain all of the health benefits listed above, carrot juice should be included as part of a healthy, well-balanced diet in combination with regular physical exercise.
How to make
To make carrot juice, simply place 200 mL (6 oz) of water and 1 chopped carrot (with the peel) into a blender and blend for 2 minutes or until smooth. Transfer to a glass and drink at any time of day (preferably without straining).
Healthy recipes
Examples of healthy and delicious carrot juice recipes include:
1. Carrot and orange juice
Ingredients:
- 1 orange;
- 1 carrot (with the peel);
- 100 mL (3 oz) water.
Directions:
Wash the carrot well, cut into rounds, and place in the blender. Peel and cube the orange and add to the blender. Add the water and blend for 3 minutes or until well-combined. Transfer to a glass and drink immediately without straining.
2. Carrot and beet juice
Ingredients:
- ½ small beet;
- 1 small carrot (with the peel);
- 100 mL (3 oz) water;
- Ice as desired.
Directions:
Wash, peel, and chop the beet. Wash and slice the carrot into rounds. Combine all of the ingredients in a blender and blend until the mixture reaches the desired consistency. Transfer to a glass and drink, preferably without straining.
3. Carrot juice with lemon
Ingredients:
- 1 small carrot (with the peel);
- Juice of 1 lemon;
- 150 mL (5 oz) water;
Directions:
Wash the carrot well and cut into rounds or cubes. Combine the carrot, lemon juice, and water in a blender and blend for 2 minutes. Transfer to a glass and drink immediately.
4. Banana carrot juice
Ingredients:
- 1 small carrot (with the peel);
- 1 small banana;
- 150 mL (5 oz) cold water.
Directions:
Wash the carrot well, slice into rounds, and place in a blender. Slice the banana and add that to the blender as well. Add the water and blend for 3 minutes. Transfer to a glass and drink immediately.