Whether orange, purple or white, the carrot is one of the most widespread vegetables in the world. Usually eaten whole in recipes, it is also common to find it in French refrigerators in the form of juice.
Appealing for its sweet taste and easy to drink, carrot juice is packed with micronutrients that are good for your health. One glass provides many vitamins and minerals to our body:
- vitamin C
- vitamin A and carotenoids (mainly beta-carotene for juices made from orange carrots)
- vitamin B6
- vitamin E (a powerful antioxidant)
- vitamin K
- potassium
I found particularly recent scientific studies on the benefits of carrots and therefore on the benefits of carrot juice. If you haven’t already, here are 5 good reasons to make it part of your daily routine!
1. Good eye health
Carrot juice is particularly rich in vitamin A, and also in beta-carotene, one of its precursors that is converted into vitamin A once in the body.
Moreover, this vitamin contributes to maintaining normal vision. Its presence is essential for pigment formation, promotes corneal health, and supports retinal health.
Other carotenoids, such as lutein and zeaxanthin, are also involved in the health of the macula and the lens, two important structures of the eye.
These antioxidants in carrot juice also prevent premature aging of ocular cells and slow down the effects of oxidative stress, as shown by this study.
They may be useful for preventing the onset of diseases such as cataracts, age-related macular degeneration, and diabetic retinopathy.
This recent systematic review from 2022 summarizes many studies. It indicates there is a strong likelihood that consumption of specific nutrients such as vitamin C, beta-carotene, lutein, and zeaxanthin may be associated with a reduced risk of AMD progression.
2. Positive effects on skin appearance
It’s a proven fact: in addition to contributing to good vision, the vitamin A in carrot juice is also beneficial for maintaining normal skin and promoting its beauty.
Beta-carotene, vitamin C, and vitamin E are powerful natural antioxidants that help neutralize free radicals responsible for premature aging of the epidermis.
Sufficient consumption could therefore slow the appearance of visible signs of aging, such as wrinkles and fine lines. This antioxidant action is also photoprotective: it protects against the harmful effects of the sun, as detailed in this review from 2018.
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3. Improved gut health
The antioxidant richness of carrot juice also has benefits for intestinal health and the microbiota, interacting with commensal bacterial populations (the bacteria present on our skin and mucous membranes).
This is what a recent study published in 2023 indicates. However, further scientific research is still needed to confirm the importance of antioxidants in carrot juice for intestinal health.
Moreover, the benefits of carrot juice are often noted in the regulation of intestinal transit and the fight against constipation thanks to the presence of fiber that helps move the food bolus through the intestine.
However, even though carrot juice is not completely devoid of them, consuming fruits and vegetables as juices greatly reduces their fiber content. If you want to benefit from the advantages of fiber for the intestines, the ideal is to consume the whole carrot.
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4. An effect on cardiovascular health
Carrot juice could also be beneficial for heart health by reducing the risk of cardiovascular disease.
The compounds involved? Still the antioxidants. Consumed in sufficient amounts, they could have a significant impact on reducing the occurrence of these conditions, according to this recent review.
4. A boosted immune system
Carrot juice is also a drink rich in vitamin C, an antioxidant that contributes to the maintenance of a healthy immune system, both at rest and during physical activity.
Its consumption thus contributes to the daily intake of vitamin C, which is not naturally produced by the body, and helps prevent deficiency.
This action is also reinforced by the contribution of vitamin A, which is also involved in the normal functioning of the immune system.
Sources and scientific studies
Johra FT, Bepari AK, Bristy AT, Reza HM, 2020. A Mechanistic Review of β-Carotene, Lutein, and Zeaxanthin in Eye Health and Disease.
Pameijer EM, Heus P, Damen JAA, Spijker R, Hooft L, Ringens PJ, Imhof SM, van Leeuwen R, 2022. What did we learn in 35 years of research on nutrition and supplements for age-related macular degeneration: a systematic review.
Vollmer DL, West VA, Lephart ED, 2018. Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome.
Nikunj Naliyadhara, Aviral Kumar, Shailendra Kumar Gangwar, Thulsidharan Nair Devanarayanan, Mangala Hegde, Mohammed S. Alqahtani, Mohamed Abbas, Gautam Sethi, Ajaikumar Kunnumakkara, 2023. Interplay of dietary antioxidants and gut microbiome in human health: What has been learnt thus far ?
Aune D. 2019. Plant Foods, Antioxidant Biomarkers, and the Risk of Cardiovascular Disease, Cancer, and Mortality : A Review of the Evidence.
