Carrots are versatile vegetables. You can consume them in a number of ways. They are excellent sources of important vitamins, fiber, and other nutrients.
But you may not always have the time to chew on juicy carrots, especially when you barely have time to relax or have a full meal.
This is where carrot juice can help. The juice is an easy way to sprinkle the goodness of carrots over your routine. A large body of scientific evidence supports and promotes the regular intake of carrot juice. We will discuss all of that in detail in this post.
Table Of Contents
What Makes Carrot Juice So Healthy?
Consuming carrot juice increases your body’s antioxidant status (1). This places the juice among the healthiest.
Oral intake of carrot juice is also linked to reduced oxidative stress and inflammation. In a study, men who consumed carrot juice regularly had the lowest incidences of heart disease (1).
Carrot juice is also one of the most popular non-alcoholic beverages in many countries. It works very well when blended with other fruit or vegetable juices (2).
The powerful nutrients in the juice are the reason for its incredible goodness. One of those is beta-carotene, a source of vitamin A with terrific benefits (3).
The juice is also a rich source of potassium, vitamin C, and folate. Before we get to the complete nutritional profile of the juice, let’s take a look at what science has to say about carrot juice.
What Are The Health Benefits Of Carrot Juice?
The beta-carotene in carrot juice is a powerful antioxidant. It helps combat cancer and heart complications. The fiber in the juice can lower blood glucose levels and may aid weight loss. The other important nutrients in the beverage promote immunity and skin health.
1. Helps Fight Cancer
Carrot juice can avert cancer-related DNA damage in individuals. This was found in heavy smokers, whose DNA profiles had improved following supplementation with carrot juice.
Carrot juice contains several antioxidant nutrients, including vitamin C, which help combat cancer (4). Consuming carrot juice on the same day it is squeezed from the vegetable can have the best effects.
The juice can help women with breast cancer. Regular intake of carrot juice can increase plasma carotenoids. This reduced oxidative stress in women previously treated with breast cancer (5). The carotenoids are also linked to reduced breast cancer incidences in women.
Research also links high intake of carrot to a reduced risk of urothelial cancer (6). This protective effect of carrots can also be attributed to their carotenoids. These compounds combat oxidative stress and are also hypothesized as anticancer agents.
High intake of carotenoids can also reduce the risk of bladder cancer (7). The same applies to beta-carotene, which is abundantly present in carrot juice.
2. Promotes Heart Health
Intake of fruit and vegetable juices, in general, can reduce heart disease risk. Drinking 16 fluid oz of carrot juice daily also suppresses oxidative degradation of lipids (also called lipid peroxidation), thereby cutting the risk of cardiovascular disease (1).
Carrot juice, and other juices in general, contain polyphenols and nitrates. These are other bioactive components in the juice that fight high blood pressure (8).
In another study, both isolated beta-carotene and purple carrot juice had reversed endothelial dysfunction (the malfunctioning of the cells of the blood vessels) (8). This effect was also linked to the anthocyanins in the juice.
The juice from carrots may also reduce cholesterol levels. It achieves this by reducing lipid digestion and absorption (9).
3. May Aid Diabetes Treatment
Carrot juice fermented with a particular bacterium (Lactobacillus plantarum NCU110) relieved the symptoms of type 2 diabetes in rats (10). However, we do not know how well unfermented carrot juice works in this regard.
The fiber in the carrot juice also helps (ensure you do not drain it out while juicing). This fiber can make you feel full and discourage you from overeating. This way, the juice can help individuals with diabetes prevent excess weight gain (11).
The fiber in carrots also regulates blood sugar levels.
4. Improves Brain Health
The beta-carotene in the juice also boosts cognition and cuts down the risk of age-related memory problems. One reason is its ability to fight oxidative stress that can damage brain cells.
In a study, workers exposed to lead, when treated with beta-carotene, had lower levels of oxidative stress (12).
Oxidative stress in the brain can weaken nerve signaling capacity. This is something the beta-carotene in carrot juice can prevent (13).
The potassium in carrot juice can also cut the risk of stroke. Three-fourth of a cup of carrot juice contains 517 milligrams of potassium, meeting 14% of your daily requirement of the nutrient (14).
5. Enhances Digestive Health
The fiber in the juice, and other fruit/vegetable juices in general, can promote regularity and boost digestive health (15). Carrot juice can be a good option for people with constipation.
The potassium in carrot juice may also help treat diarrhea. Even carrot puree can work well here. Diarrhea is a condition in which your body loses large amounts of fluids through stool. Replenishing it with foods rich in potassium, like carrot juice, can help (16).
Carrot juice also contains alkaline compounds that might help treat acid reflux and GERD. It could be one of those foods that do not trigger symptoms. The alkaline acids can neutralize the excess stomach acid that otherwise causes these symptoms.
However, there is less research in this regard. We suggest you speak to your doctor before consuming carrot juice for this purpose.
Ingestion of carrot juice may also enhance liver health by boosting the levels of healthy liver fats (17). But the research in this aspect is preliminary as we do not know how effective the juice can be in lowering triglyceride levels.
6. May Be Beneficial During Pregnancy
Carrot juice is rich in various nutrients that are required for a healthy pregnancy. There is no direct research citing the benefits of carrot juice during pregnancy. Hence, we recommend you check with your doctor as well.
7. Might Promote Weight Loss
The fiber in carrot juice may aid your weight loss goals. Research recommends adequate fiber intake to lose excess weight – especially that around the abdomen (18).
Carrot juice is also low in calories. Hence, it makes for a comfortable addition to a weight loss diet.
8. Boosts Immunity
Increased plasma carotenoid concentration can boost the body’s immune system, as per a study.
The study conducted on healthy men focused on how carrot juice could increase plasma carotenoid concentrations, thereby enhancing their immunity levels (19). Supplementing their low-carotenoid diets with carrot juice made the difference.
9. Enhances Vision
Carrot juice contains lutein, a powerful antioxidant. Studies link it to a reduced risk of macular degeneration (22).
The carotenoids in the juice also protect the retinal ganglion cells, thereby preventing several eye diseases (23).
But be wary of excess intake of carrot juice. Some sources suggest that excess intake of carrots may harm vision. In a study, poor night vision among women was linked to excess intake of vitamin A and beta-carotene (24).
Juice from one or two carrots a day must do.
10. Promotes Skin Health
The beta-carotene in the juice possesses healing properties. It scavenges free radicals and protects the skin’s tissues. The compound also has photoprotective properties (25).
What Is The Nutritional Profile Of Carrot Juice?
Carrot juice is replete with nutrients. We have discussed a few of them in the earlier sections. Let’s take at the detailed nutritional profile of the juice.
|Amounts Per Selected Serving||%DV|
|Calories||94.4 (395 kJ)||5%|
|From Carbohydrate||85.2 (357 kJ)|
|From Fat||3.0 (12.6 kJ)|
|From Protein||6.2 (26.0 kJ)|
|From Alcohol||0.0 (0.0 kJ)|
|Amounts Per Selected Serving||%DV|
|Total Carbohydrate||21.9 g||7%|
|Dietary Fiber||1.9 g||8%|
|Protein & Amino Acids|
|Amounts Per Selected Serving||%DV|
|Amounts Per Selected Serving||%DV|
|Vitamin A||45133 IU||903%|
|Vitamin C||20.1 mg||33%|
|Vitamin E (Alpha Tocopherol)||2.7 mg||14%|
|Vitamin K||36.6 mcg||46%|
|Vitamin B6||0.5 mg||26%|
|Vitamin B12||0.0 mcg||0%|
|Pantothenic Acid||0.5 mg||5%|
|Amounts Per Selected Serving||%DV|
One cup (236 grams) of canned carrot juice contains 94 calories. It also contains 1.9 grams of fiber, 45133 IU of vitamin A, 20 milligrams of vitamin C, and 689 milligrams of potassium.
Source: USDA database
Carrot juice is a nutrition-heavy beverage. The table above shows that. This only further emphasizes the importance of having it every day. But how do you make it?
How To Make Carrot Juice
Preparing carrot juice is simple and quick. You need one to two medium-sized carrots.
- Wash and chop the carrots and add them to a blender.
- Add some filtered water.
- You can add a few more chopped veggies if you want.
- Blend on medium speed until all the ingredients are pulverized.
- You can strain the juice into a new container through a nut milk bag.
- Your juice is ready. You can store the pulp (fiber) in the refrigerator and use it in your other preparations.
Alternately, you can allow the pulp to stay in the drink and eat your way through. You can also use carrots alone without adding other veggies. There are other ways you can include carrot juice into your diet:
- You can replace the stock in creamed vegetable soups with carrot juice.
- Replace the liquids in your baked goods with carrot juice.
- You can use carrot juice instead of chicken broth or plain water as a cooking medium. This method works especially well if you are cooking grains.
- Carrot juice also makes for a fat-free and tangy salad dressing.
- You can add the juice to other smoothies or juices to up their health quotient.
You might be wondering about the dosage. Carrot juice is exceptionally rich in vitamin A. The upper limit for vitamin A is 10,000 IU.
Taking preformed vitamin A, usually in the form of supplements, can be harmful if you exceed the recommended dose (26). Intake of carrot juice has not been found to cause such issues – but please check with your doctor.
All this may make carrot juice seem like an absolute fountain of health. Well, it could be close to that. But it does have a side effect you must be wary of.
Any Precautions With Carrot Juice?
Vitamin A Toxicity
Though this toxicity most often is caused by excess intake of supplements, carrot juice may also be the culprit. One case discusses an individual ingesting 6 to 7 pounds of carrots a week. The individual later reported constipation and hypercarotenemia (harmless yellowing of the skin), indicating vitamin A toxicity (27).
Carrot juice is among those foods that are closest to being an elixir of life. It is an easy and fun way to include the goodness of carrots in your diet.
Be aware of the vitamin A toxicity, though. If you are already taking vitamin A supplements, please talk to your doctor. You may be advised to reduce the dosage.
Otherwise, carrot juice is a powerful way to boost your health with the right nutrients. Have it every day and reap the benefits in the long run. Tell us about your experiences by leaving a comment in the box below.
Expert’s Answers For Readers’ Questions
Can we drink carrot juice on an empty stomach?
Yes, you can drink carrot juice on an empty stomach or the first thing in the morning.
Is it safe to drink carrot juice daily?
Yes, it is safe. But be wary of the dosage. Just 2 to 3 carrots a day must do. Also, if you are taking vitamin A supplements, please check with your doctor if you can take carrot juice as well.
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- Does Carrot Juice Help Cure Cancer?
- 10 Side Effects Of Carrots You Should Be Aware Of
- 10 Amazing Benefits Of Drinking Vegetable Juices For Health And Beauty
- 10 Best Benefits Of Cucumber Juice
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