What are the Health Benefits of Carrots?

What are the Health Benefits of Carrots?

Carrots are rich in vitamins, minerals, and fiber. They are also a good source of antioxidants.

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Antioxidants are nutrients present in plant-based foods. They help the body remove free radicals, unstable molecules that can cause cell damage if too many accumulate in the body.

Free radicals result from natural processes and environmental pressures. The body can eliminate many free radicals naturally, but dietary antioxidants can help, especially when the oxidant load is high.

Below are some ways in which carrots can support health.

Vision

Can carrots help you see in the dark? In a way, yes.

Carrots contain vitamin A, and a vitamin A deficiency may result in xerophthalmia, a progressive eye disease. Xerophthalmia can cause night blindness or difficulty seeing when levels of light are low.

According to the Office of Dietary Supplements, a lack of vitamin A is one of the main preventable causes of blindness in children.

So, in a way, carrots can help you see in the dark.

However, most people’s vision is unlikely to improve from eating carrots, unless they have a vitamin A deficiency.

Carrots also contain the antioxidants lutein and zeaxanthin, and the combination of the two may help prevent age-related macular degeneration, a type of vision loss.

Learn about 10 foods that can help maintain eye health.

Cancer

Too many free radicals in the body may increase the risk of various types of cancer, according to the National Cancer Institute.

The antioxidant effects of dietary carotenoids — yellow, orange, and red organic pigments present in carrots and other vegetables — may reduce this risk. Lutein and zeaxanthin are two examples of these carotenoids.

One medium-sized raw carrot, weighing 61 grams (g), contains 509 micrograms (mcg) RAE of vitamin A.

It also provides 5,050 mcg of beta carotene and 2,120 mcg of alpha carotene[YB2] , two provitamin A antioxidants that the body can convert into more vitamin A, as needed.

According to the 2015–2020 Dietary Guidelines for Americans, female adults need to consume at least 700 mcg RAE of vitamin A each day, while male adults need at least 900 mcg RAE.

Prostate cancer: A 2015 review of studies suggested a link between a diet rich in carotenoids and a lower risk of prostate cancer. However, confirming the association, then determining its cause, would require more research.

Leukemia: In 2011, researchers found evidence that nutrients in carrot juice extract could kill leukemia cells and slow or stop their progression.

Lung cancer: Also in 2011, researchers concluded that drinking carrot juice may help prevent the type of damage that leads to lung cancer in smokers.

Earlier, a 2008 meta-analysis indicated that participants with high intakes of various carotenoids had a 21% lower risk of lung cancer, after adjusting for smoking, than participants in control groups.

What is the link between cancer and diet? Find out here.

Digestive health

Consuming more carotenoid-rich foods may lower the risk of colon cancer, according to 2014 research that included data from 893 people.

The findings of a study published the following year suggest that people who consume a high-fiber diet have a lower risk of colorectal cancer than those who consume little fiber.

A medium carrot contains 1.7 g of fiber, or between 5% and 7.6% of a person’s daily needs, depending on their age and sex. Meanwhile, 1 cup of chopped carrots provides 3.58 g of fiber.

High-fiber foods can promote gut health, but which foods should we avoid?

Diabetes control

Carrots have a sweet flavor and contain natural sugars. What does this mean for people with diabetes?

Carbohydrates make up around 10% of a carrot, and nearly half of this is sugar. Another 30% of this carbohydrate content is fiber. A medium carrot provides 25 calories.

Overall, this makes a carrot a low-calorie, high-fiber food that is relatively low in sugar. For this reason, it scores low on the glycemic index (GI). This index can help people with diabetes understand which foods are likely to raise their blood sugar levels.

Boiled carrots have a GI score of around 39. This means that they are unlikely to trigger a blood sugar spike and are safe for people with diabetes to eat.

Meanwhile, authors of a 2018 review concluded that consuming a high-fiber diet may help prevent the development of type 2 diabetes. High-fiber foods may also help people with type 2 diabetes manage their blood sugar levels.