Whether orange, purple, or white, the carrot is one of the most widespread vegetables in the world. Usually consumed whole in cooking recipes, it is also commonly found in the refrigerators of the French in the form of juice.
Enticing with its sweet taste and convenience, carrot juice is filled with micronutrients that are good for health. A glass provides many vitamins and minerals to our body:
- vitamin C
- vitamin A and carotenoids (primarily beta-carotene for orange carrot-based juices)
- vitamin B6
- vitamin E (a powerful antioxidant)
- vitamin K
- potassium
I have found particularly recent scientific studies on the benefits of carrots and thus the benefits of carrot juice. If you haven’t already, here are 5 good reasons to get started daily!
1. Good eye health
Carrot juice is particularly rich in vitamin A, but also in beta-carotene, one of its precursors converted into vitamin A once in the body.
Indeed, this vitamin contributes to maintaining normal vision. Its presence is essential for the formation of pigments, supports the health of the cornea, and sustains the health of the retina.
Other carotenoids, such as lutein and zeaxanthin, are also involved in the health of the macula lutea and the lens, two important structures of the eye.
These antioxidants in carrot juice also prevent premature aging of ocular cells and slow the effects of oxidative stress, as indicated by this study.
They could be useful for preventing the onset of diseases such as cataracts, age-related macular degeneration, and diabetic retinopathy.
This recent systematic review from 2022 compiles numerous studies. It indicates that there is a high probability that the consumption of specific nutrients such as vitamin C, beta-carotene, lutein, and zeaxanthin could be associated with a reduced risk of AMD progression.
2. Positive effects on skin beauty
It’s a proven fact: beyond contributing to good vision, the vitamin A contained in carrot juice is also interesting for maintaining normal skin and enhancing 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.
A sufficient intake 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 intestinal health
The richness in antioxidants of carrot juice also has a utility for intestinal health and the microbiota, by interacting with commensal bacterial populations (the bacteria present on our skin and mucous membranes).
This is indicated by this recent study published in 2023. However, further scientific research is necessary to assert the importance of the antioxidants in carrot juice on intestinal health.
In addition, the benefits of carrot juice are often noted in the regulation of intestinal transit and combating constipation due to the presence of fiber which stimulates the movement of food through the intestine.
However, even though carrot juice is not entirely devoid of it, consuming fruits and vegetables in juice form significantly reduces the presence of fiber. If you wish to benefit from the advantages of fiber on the intestines, it is ideal to consume the carrot whole.
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4. An action on cardiovascular health
Carrot juice could also be interesting for heart health, by reducing the risk of cardiovascular diseases.
The compounds in question? Always antioxidants. Consumed in sufficient quantity, they could have a significant impact on reducing the onset of these pathologies, according to this recent scientific 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 good immune system, both at rest and during sports activities.
Its consumption thus contributes to the daily intake of vitamin C, which is not naturally produced by the body, and prevents the risk of deficiency.
This action is also enhanced by the intake 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.
