Health Benefits of Carrot Juice
Article Sources
- 1. Qian, Bingjun, et al., 'Effects of Vitamin B6 Deficiency on the Composition and Functional Potential of T Cell Populations.' Journal of Immunology Research, Hindawi, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5358464/.
- 2. Demmig-Adams, Barbara, and Robert B Adams., 'Eye Nutrition in Context: Mechanisms, Implementation, and Future Directions.'Nutrients, MDPI, 5 July 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3738983/.
- 3. 'FoodData Central Search Results.' FoodData Central, fdc.nal.usda.gov/fdc-app.html#/food-details/787567/nutrients.
- 4. Deding, Ulrik, et al., 'Carrot Intake and Risk of Colorectal Cancer: A Prospective Cohort Study of 57,053 Danes.' Nutrients, MDPI, 27 Jan. 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7071341/.
- 5. CL;, Zaini R;Clench MR;Le Maitre., 'Bioactive Chemicals from Carrot (Daucus Carota) Juice Extracts for the Treatment of Leukemia.' Journal of Medicinal Food, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/21864090/.
- 6. Zaini RG;Brandt K;Clench MR;Le Maitre CL; 'Effects of Bioactive Compounds from Carrots (Daucus Carota L.), Polyacetylenes, Beta-Carotene and Lutein on Human Lymphoid Leukaemia Cells.' Anti-Cancer Agents in Medicinal Chemistry, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/22263789/.
- 7. Hu R;Zeng F;Wu L;Wan X;Chen Y;Zhang J;Liu B; 'Fermented Carrot Juice Attenuates Type 2 Diabetes by Mediating Gut Microbiota in Rats.'Food & Function, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/31070649/.
- 8. L;, Poudyal H;Panchal S;Brown., 'Comparison of Purple Carrot Juice and β-Carotene in a High-Carbohydrate, High-Fat Diet-Fed Rat Model of the Metabolic Syndrome.' The British Journal of Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/20619064/.
- 9. Pullar, Juliet M, et al., 'The Roles of Vitamin C in Skin Health.' Nutrients, MDPI, 12 Aug. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/.
- 10. Potter, Andrew S, et al., 'Drinking Carrot Juice Increases Total Antioxidant Status and Decreases Lipid Peroxidation in Adults.' Nutrition Journal, BioMed Central, 24 Sept. 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3192732/.
- 11. Mahesh, Malleswarapu, et al., 'Carrot Juice Administration Decreases Liver Stearoyl-CoA Desaturase 1 and Improves Docosahexaenoic Acid Levels, but Not Steatosis in High Fructose Diet-Fed Weanling Wistar Rats.' Preventive Nutrition and Food Science, The Korean Society of Food Science and Nutrition, Sept. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5063201/.
- 12. Nasser, Yasser Al., 'Carotenemia.' StatPearls /[Internet/]., U.S. National Library of Medicine, 17 Jan. 2021, www.ncbi.nlm.nih.gov/books/NBK534878/.
Carrots are an easily overlooked vegetable, yet they offer a lot of health benefits. One effective way of consuming carrots is by blending them into a healthy juice that can either be drunk as is or mixed with other vegetable juices.
Carrot juice provides numerous health benefits, ranging from boosting the immunity system to helping to protect the liver. The only ingredient required to make the juice is carrots. In addition to being highly nutritious, the juice is very tasty, and the leftover pulp can be added to your dishes. Here's a look at the health benefits of carrot juice.
1. Carrot Juice May Improve Immunity
Carrot juice may help boost the immune system. The juice is filled with vitamin A and C, both of which are antioxidants that help prevent free radicals from damaging immune cells. One cup or 240 ml of carrot juice also provides more than 30 percent of the vitamin B6 required daily.
In addition to being an essential component of an effective immune response, vitamin B6 deficiency has been associated with weakened immunity. One study with rodents revealed that failure to intake enough vitamin B6 impeded the growth of immune cells.1Qian, Bingjun, et al., ‘Effects of Vitamin B6 Deficiency on the Composition and Functional Potential of T Cell Populations.’ Journal of Immunology Research, Hindawi, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5358464/.
2. May Improve Eye Health
Carrots contain nutrients that are beneficial to eye health. One cup or 250 ml of the juice provides more than 250 percent of the recommended daily intake of vitamin A, primarily in the form of beta carotene and other pro-vitamin A carotenoids. Vitamin A is essential to optimal eye health.
Carrot juice contains lutein and zeaxanthin, both of which protect the eyes from the damaging effects of light. Consuming these nutrients may reduce the risk of age-related macular degeneration (AMD) and other eye issues.2Demmig-Adams, Barbara, and Robert B Adams., ‘Eye Nutrition in Context: Mechanisms, Implementation, and Future Directions.’Nutrients, MDPI, 5 July 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3738983/.
3. Rich in Nutrients
Carrots are rich in nutrients and low in carbs and calories. Their nutrients include proteins, fat, fiber, potassium and vitamins A, C and K.3‘FoodData Central Search Results.’ FoodData Central, fdc.nal.usda.gov/fdc-app.html#/food-details/787567/nutrients. Carrot juice introduces antioxidants into the body in the form of two carotenoid pigments: zeaxanthin and lutein.
Beta carotene, which is the primary carotenoid in carrot juice, is responsible for the orange color in carrots. The body converts beta carotene into vitamin A, itself an antioxidant. Antioxidants are compounds that counter the effects of unstable molecules called free radicals.
4. May Help Prevent Cancer
Some studies have shown that carrot juice may help prevent cancer.4Deding, Ulrik, et al., ‘Carrot Intake and Risk of Colorectal Cancer: A Prospective Cohort Study of 57,053 Danes.’ Nutrients, MDPI, 27 Jan. 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7071341/. The lutein, beta carotene and polyacetylenes present in juice extract may fight leukemia cells. One study found that using carrot juice extracts to treat leukemia cells stopped the cells' growth and killed them.5CL;, Zaini R;Clench MR;Le Maitre., ‘Bioactive Chemicals from Carrot (Daucus Carota) Juice Extracts for the Treatment of Leukemia.’ Journal of Medicinal Food, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/21864090/.
However, another study suggests that polyacetylenes, not lutein or beta carotene, are the primary cancer-fighting agent in carrot juice.6Zaini RG;Brandt K;Clench MR;Le Maitre CL; ‘Effects of Bioactive Compounds from Carrots (Daucus Carota L.), Polyacetylenes, Beta-Carotene and Lutein on Human Lymphoid Leukaemia Cells.’ Anti-Cancer Agents in Medicinal Chemistry, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/22263789/. However, carrot juice is not to be considered cancer treatment. More research in clinical trials is required.
5. May Help With Blood Sugar Regulation
In small amounts, carrot juice may help to reduce blood sugar levels. Studies in rodents that had Type 2 diabetes have found that fermented carrot juice improves several factors related to diabetes, including lowering blood sugar levels.7Hu R;Zeng F;Wu L;Wan X;Chen Y;Zhang J;Liu B; ‘Fermented Carrot Juice Attenuates Type 2 Diabetes by Mediating Gut Microbiota in Rats.’Food & Function, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/31070649/.
Another study shows that purple carrot juice improves the body's ability to control blood sugar, because the anthocyanin pigments in the juice have an anti-inflammatory effect.8L;, Poudyal H;Panchal S;Brown., ‘Comparison of Purple Carrot Juice and β-Carotene in a High-Carbohydrate, High-Fat Diet-Fed Rat Model of the Metabolic Syndrome.’ The British Journal of Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/20619064/. Raw carrots also have a low glycemic index, and therefore, can be safely consumed by people with diabetes.
6. May Improve Skin Health
Carrot juice has nutrients that may benefit skin health. One cup of carrot juice provides more than 20 percent of the recommended daily intake of vitamin C, which is essential to the production of collagen.9Pullar, Juliet M, et al., ‘The Roles of Vitamin C in Skin Health.’ Nutrients, MDPI, 12 Aug. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/.
Collagen constitutes the largest portion of the fibrous protein in the body. It strengthens skin and increases its elasticity. Vitamin C is an antioxidant that shields skin from the damaging effects of free radicals. The beta carotene in the juice may also be beneficial to the skin.
7. May Improve Heart Health
Carrot juice may help prevent heart disease. It is rich in potassium, which aids in the regulation of blood pressure. Diets high in potassium have been found to lower the risk of stroke and high blood pressure. Heart health may also benefit from the antioxidant compounds in carrot juice.
One study in adults with high levels of triglycerides and cholesterol found that daily consumption of 2 cups of carrot juice increases blood antioxidants and reduces blood lipid oxidation that may result in heart disease.10Potter, Andrew S, et al., ‘Drinking Carrot Juice Increases Total Antioxidant Status and Decreases Lipid Peroxidation in Adults.’ Nutrition Journal, BioMed Central, 24 Sept. 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3192732/.
8. May Protect the Liver
Carrot juice contains carotenoids, which are believed to be beneficial to liver health. Many studies demonstrate the antioxidant and anti-inflammatory effects of carotenoids, which may help to prevent non-alcoholic fatty liver disease (NAFLD). This disease is caused by the accumulation of fat in the liver due to a poor diet and excess weight.
Left unchecked, NAFLD may eventually lead to lasting damage due to liver scarring. One study in rodents revealed that carrot juice reduced some of the risk factors associated with NAFLD.11Mahesh, Malleswarapu, et al., ‘Carrot Juice Administration Decreases Liver Stearoyl-CoA Desaturase 1 and Improves Docosahexaenoic Acid Levels, but Not Steatosis in High Fructose Diet-Fed Weanling Wistar Rats.’ Preventive Nutrition and Food Science, The Korean Society of Food Science and Nutrition, Sept. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5063201/.
9. Some Precautions to Take
Carrot juice is safe for most people. Nonetheless, some precautions are recommended. Some varieties of carrot juice, especially freshly prepared juices, may not have undergone pasteurization to kill harmful bacteria.
Furthermore, consuming extremely large amounts of the juice may result in carotenemia, a condition in which skin becomes yellow-orange due to high levels of beta carotene.12Nasser, Yasser Al., ‘Carotenemia.’ StatPearls /[Internet/]., U.S. National Library of Medicine, 17 Jan. 2021, www.ncbi.nlm.nih.gov/books/NBK534878/. Alarming as this condition may be, it is not harmful. The issue can be resolved by avoiding beta carotene for a while.
10. Some Great Carrot Juice Recipes
While some people are skeptical about carrot juice, many love it. One of the reasons behind the growing popularity of carrot juice is its affordability. It's also easy to make.
Some people find carrot juice too earthy on its own. In this case, mixing carrots with other fruits and vegetables can make a difference. Some popular carrot juice recipes include carrot apple celery juice, carrot orange juice, carrot apple juice, carrot celery juice and carrot orange ginger juice.
