Eye-improving properties of carrots
This important nutrient, a cell-protecting antioxidant, is thought to help prevent cancer, age-related macular degeneration and measles. A lack of vitamin A can lead to a condition known as "dry eye," which can impair normal vision and lead to night blindness.1
The vitamin A found in carrots is formed from two carotenoids, alpha-carotene and beta-carotene. But these are not the only nutrients in carrots that are important for vision. The antioxidants lutein and zeaxanthin, which are found in carrots, also improve eye health. These two natural compounds protect the retina and lens1.
Seven health benefits of carrots
Carrots balance blood sugar levels.
Carrots are known to be high in sugar compared to other vegetables, but their anti-diabetic properties are reported in a review published in Food and Nutrition Sciences. The study found that people with less carotenoids, the source of orange carrots, had higher blood glucose levels and higher fasting insulin levels. This suggests that carotenoids may be useful in the treatment of diabetes2.
The soluble fiber in carrots has been shown to help regulate postprandial blood glucose and insulin levels. Raw and lightly cooked carrots also have a low glycemic index and provide a stable energy intake.
Ideal for weight control.
In addition to dietary fiber, carrots contain a lot of water. 88% of carrots are water3.
According to a study published in Nutrients in 2021, carrots reduce obesity compared to other vegetables4.
In addition, carrots are low in calories. One cup of shredded carrots contains only 52 calories. Serving hummus or guac with 1 cup of raw chopped carrots instead of 10 pita chips saves 80 calories and increases total fiber and nutrient content.
May reduce risk of cancer
Antioxidants in carrots have been linked to a reduced risk of several cancers, including lung cancer, colorectal cancer, prostate cancer and leukemia. Carotenoid antioxidants called beta-carotene have been found to be associated with lower incidence of cancer, including colorectal cancer.5
Carrots also contain another carotenoid called lycopene. Lycopene can fight cancers such as stomach, prostate, lung and breast cancer and may also be linked to vascular health and prevention of cardiovascular disease, according to a 2022 study6.
Carrots help regulate blood pressure.
The potassium found in carrots plays an important role in regulating blood pressure. This mineral helps balance sodium levels and flush excess sodium and fluids out of the body, reducing the strain on the heart. This makes carrots a good choice if you want to get rid of bloating after eating too salty foods.7
A meta-analysis of a study published in the Journal of the American Heart Association in 2020 found that among a number of other fruits and vegetables, carrots have the greatest impact on cardiovascular health.8
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Potential to reduce the risk of heart disease.
A review in Foods in 2019 reports that phenolic compounds in carrots may reduce cardiovascular disease. These compounds have antioxidant properties and also help maintain normal blood sugar and cholesterol levels.9
Carrots support the immune system.
A 2019 article in Foods magazine also mentions two vitamins in carrots that are good for the immune system: vitamin C and vitamin A. Vitamin C in carrots helps support a healthy immune system9.
Vitamin A supports the immune system by playing an important role in forming and protecting mucous membranes. Mucous membranes act as a barrier that prevents bacteria from entering the body. Mucous membranes include the mucous membranes of the respiratory, digestive and genitourinary systems.
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Promotes brain health.
Natural compounds found in carrots act as anti-inflammatory agents. One such compound is lutein, the same antioxidant that protects the retina from macular degeneration and may also be involved in brain function.20 A study published in the journal Nutrients in 2021 suggests that lutein is beneficial for brain health in healthy older adults.10
How I can eat more carrots.
Antioxidant, anti-inflammatory and disease-preventing root vegetables have a host of health benefits. And they add color to your plate.
However, different colors of carrots have different characteristics. Purple contains polyacetylenes, which have anti-inflammatory properties. Lutein is most abundant in yellow. Orange carrots are high in α-carotene and β-carotene, and black carrots are rich in phenolic compounds. Red carrots are rich in lycopene9.
But in what form they should be eaten. Eat them raw or cooked. Try different ways to eat them during the week. Carrots can be eaten raw or cooked. Raw carrots have a low glycemic index and are rich in vitamin C. Heating carrots breaks down the thick cell walls of the vegetable, which allows the antioxidants to be absorbed more easily11.
Here are some ideas for incorporating more carrots (and their colors) into your diet
Chop or slice raw carrots and add them to overnight oatmeal, salads, slices, or add them to nut butters.
Use whole or chopped raw carrots in dips, olive tapenade, tahini or add them to fresh juices or smoothies.
For cooking, steam carrots or add them to your favorite roast, soup, veggie chili or stew.
They can also be baked in the oven with a little extra virgin olive oil, salt and pepper, or glazed with a glaze of pure maple syrup diluted in water, cinnamon and grated ginger.
Carrots can also be eaten as an appetizer with guacamole edamame or hummus.
In addition to carrot cake, carrots can be added to desserts such as carrot cake (like pumpkin or sweet potato, but with carrots), carrot cookies, pies, dark chocolate truffles and even carrot ice cream.
Brief review.
Carrots have many benefits, including improving eyesight, balancing blood sugar levels, controlling weight, reducing cancer risk, regulating blood pressure, controlling heart disease, boosting immunity and improving brain health. Include more of this vegetable in your diet and you won't regret it.