Skip to content

7 Evidence-Based Health Benefits of Carrots

carrots health benefits


Carrots are a kind of vegetable that mothers wouldn’t have difficulty in persuading their children to eat, compared to other quite healthy but relatively less tasty vegetables for children and even for adults, such as kale or broccoli.

Although everyone’s taste is different than each others, for many, carrots are among the most delicious vegetables with its crunchy, juicy, sweet, fruity taste.

Many of us are aware of the association between the consumption of foods rich in beta-carotene ( one of them is carrot ) and improved eyesight.

But, it would be unfair to limit the health benefits of carrots to those simply associated with vision.

Because, apart from their mouth-pleasing taste and eye-improving feature, carrots can provide a wide range of health benefits from the heart to the skeletal system and skin health thanks to its rich nutrient content.

In this article, we are going to talk about the evidence-based health benefits as well as the potential health benefits of carrots.

Now, let’s briefly touch upon the rich nutrient content of carrots that make this veggie one of the healthiest vegetables in the vegetable community.


Nutritional Value of Carrots

It bears repeating that carrots as healthy as they are tasty. And, they owe their “healthy” title to the nutrients present in carrot.

Carrots are rich in vitamin A (beta carotene), vitamin Cvitamin B6vitamin K1 and Biotin.

Carrots are also rich in minerals, fibre and antioxidants such as potassium, pectin, lutein and lycopene and dietary fibres.


Health Benefits of Carrots

Now, it is time to enumerate 7 evidence-based health benefits of carrots. Please note that scientific studies and experts’ views that support the accuracy of below-given information highlighted with red colour.


1-  Eye Health

Let’s start with the health benefit that carrots are most famous for. 

Carrots have been long considered one of the best nutrition for eye health, but, especially associated with improved night vision.

Carrots are perfect source of beta-carotene, which gives carrots their orange colour, that the human body converts it to vitamin A.

Vitamin A plays a significant role in eye health by protecting cornea, according to experts.

As vitamin A is crucial for eye health, in its deficiency, it is unavoidable to encounter serious eye problems.

For instance, xerophthalmia is an eye disease that hinders the vision in the dark or dim-lit environment and occurs due to vitamin A deficiency. If this problem left unaddressed, it leads patients to night blindness. Luckily, this serious problem can be prevented and treated with vitamin A supplementation.

Here is where the story ” carrots provide an excellent sight in the dark ” stems from. Carrot consumption does not provide you with a superhuman night vision. Albeit, thanks to its high vitamin A content, it can prevent the vision problems that occur as a result of vitamin A deficiency.

In the meantime, a well-rounded scientific study proves the efficacy of lutein and zeaxanthin, highly available in carrots, in preventing macular degeneration which is a type of vision loss.

The conclusion is consuming carrots does not give you the sharpness of an eagle eye, but it definitely contributes to your eye health with the rich nutrients.


2- May Reduce Risk of Cancer

Although no one knows the exact cause of cancer, there are certain risk factors for cancer in the human body. And, one of these risk factors is free radicals, as stated in the report.

Lutein and zeaxanthin – we mentioned above for being necessary for eye health – are two essential antioxidants available in carrots. Another important feature of these antioxidants is to fight free radicals that may cause cancer by harming healthy cells.

Considering that carrots contain powerful antioxidants that fight free radicals, it is possible to say that carrot consumption may lower the risk of cancer.


3- Improves Immune-System

Many of us have become obsessed with our immune-system after COVID-19 shaken the world in a short period of time. Therefore, some of us have been searching for best practices to strengthen the immune-system to stand firm against diseases and ailments.

As for the relationship between carrots and immune system; carrots contain two very significant components for the immune system. These are vitamin A and vitamin C. Especially vitamin C is said by experts to be rather crucial for the immune system.

Therefore, slightly increasing your carrot consumption during the winter months can help your immune system to remain strong against certain diseases.


4- Ideal for people With Diabetes

Diabetes is becoming an epidemic around the world and there is no cure for this disease. Since there is no cure, people with diabetes have to manage their blood sugar levels with certain methods and eating the right foods at the right time is one of them.

For this reason, people with diabetes opt for the foods with a low glycemic index that shows how much a specific food increases blood sugar. If a specific food is ranked as low on the index that means that food is less likely to increase blood sugar.

Carrots GI index is low, therefore, carrots are safe to eat for people with diabetes. Plus, consuming carrots can prevent diabetes by reason of containing natural sugar.


5- Weight Loss

Here is an uplifting piece of information for you if, nowadays, you are contemplating losing pounds.

Carrots should be in your diet if you want to lose weight. The reason for suggesting carrots for weight loss comes from carrots’ fibre content. Yet, we should focus on soluble fibres that present in carrots.

Consuming foods rich in soluble fibre increases the feeling of fullness by slowing down digestion, thus, causing you to eat less than you normally do.


6- Support Bone Health

Young individuals wouldn’t be concerned about their bone health due to their relative youth. However, bones lose strength after a certain age. Therefore, supporting bone health with an ideal diet can prevent injuries, occurs due to weakened bones. 

Carrots provide vitamin, phosphorus and calcium all of which have a role in keeping bones healthy, according to American Bone Health.


7- Skin Health

Skin is the largest organ in our body, hence, susceptible to get harmed, if neglected. In the meantime, the skin has also a cosmetic importance in our lives. A shiny and clean face, for instance, is a sign of health. Therefore, every one of us desires to have a healthy and good-looking skin. 

Carrots may have come to our rescue one more time. Because carrots contain nutrients linked with improved skin quality. For instance, vitamin C is necessary for skin health since it has a role in collagen production. Collagen is responsible for skin strength and elasticity. 

Moreover, we mentioned that beta carotene and antioxidants present in carrots.

Antioxidants fight with free radical that may harm skin health. 

Likewise, beta-carotene protects the skin against the harmful effects of UV-rays, according to a scientific study.