jeffbergen / Getty ImagesCarrots are a nutritious, convenient, and versatile vegetable. They contain many vitamins, minerals, fiber, and phytochemicals linked to bone and eye health, lowered cholesterol levels, and reduced cancer risk.Carrots are also naturally low in fat, calories, and sodium, making them a great addition to any diet for weight loss or maintenance.
jeffbergen / Getty Images
Carrots are a nutritious, convenient, and versatile vegetable. They contain many vitamins, minerals, fiber, and phytochemicals linked to bone and eye health, lowered cholesterol levels, and reduced cancer risk.
Carrots are also naturally low in fat, calories, and sodium, making them a great addition to any diet for weight loss or maintenance.
- Good for Eye HealthCarrots provide ample amounts of beta-carotene and other carotenoids known to protect eye health.Luteinandzeaxanthinhave the ability to filter short-wavelength light and act as antioxidants. Studies show that diets high in lutein and zeaxanthin are associated with a lower risk ofage-related macular degeneration(AMD).
1. Good for Eye Health
Carrots provide ample amounts of beta-carotene and other carotenoids known to protect eye health.Luteinandzeaxanthinhave the ability to filter short-wavelength light and act as antioxidants. Studies show that diets high in lutein and zeaxanthin are associated with a lower risk ofage-related macular degeneration(AMD).
- Supports Bone HealthCarrots contain potassium and vitamin K, two essential nutrients for bone health. One theory is that consuming foods with potassium can preserve bone tissue through its acid-base balance.Vitamin K has also been studied for its role in protecting bone health.
2. Supports Bone Health
Carrots contain potassium and vitamin K, two essential nutrients for bone health. One theory is that consuming foods with potassium can preserve bone tissue through its acid-base balance.Vitamin K has also been studied for its role in protecting bone health.
- Improves Digestive HealthCarrots, like all fruits and vegetables, contain fiber. Fiber is the indigestible part of plants and has various functions, including keeping your bowels regular. It is super important for gut health. High-fiber diets can improve the balance of bacteria in your gut and are associated with a reduced risk ofcolon cancer.
3. Improves Digestive Health
Carrots, like all fruits and vegetables, contain fiber. Fiber is the indigestible part of plants and has various functions, including keeping your bowels regular. It is super important for gut health. High-fiber diets can improve the balance of bacteria in your gut and are associated with a reduced risk ofcolon cancer.
- Reduces Risk of CancerExperts recommend eating carrots regularly due to their rich supply of carotenoids, which act as antioxidants. Limited evidence suggests that a diet rich in carotenoids is associated with lower levels of certain cancers.Animal studies suggest that certain compounds in carrots may help create an environment in the body is less likely to support cancer, decrease cancer cell growth, and increase cancer cell death.However, more human research is needed to determine the exact relationship.
4. Reduces Risk of Cancer
Experts recommend eating carrots regularly due to their rich supply of carotenoids, which act as antioxidants. Limited evidence suggests that a diet rich in carotenoids is associated with lower levels of certain cancers.
Animal studies suggest that certain compounds in carrots may help create an environment in the body is less likely to support cancer, decrease cancer cell growth, and increase cancer cell death.However, more human research is needed to determine the exact relationship.
- Lowers Blood CholesterolDiet is one modifiable factor that influencescholesterol.Carrots contain antioxidants and fiber, two important components of heart health. Antioxidants like beta-carotene can help lowerinflammation,whilehigh-fiber dietsare recommended as a lifestyle change to assist in lowering cholesterol.
5. Lowers Blood Cholesterol
Diet is one modifiable factor that influencescholesterol.Carrots contain antioxidants and fiber, two important components of heart health. Antioxidants like beta-carotene can help lowerinflammation,whilehigh-fiber dietsare recommended as a lifestyle change to assist in lowering cholesterol.
6. Aids in Weight Loss Efforts
Due to their high nutrient composition and low calorie count, carrots are a great addition to a weight loss or maintenance regimen. When raw, carrots also provide a crunchy consistency, which may increase feelings of satiety because they take longer to consume.
- Helps Control DiabetesLikebroccoliandkale, carrots are a non-starchy vegetable and can be included in adiabetes diet.In addition, carrots containbeta-carotene. Some research suggests a relationship between high intakes of beta-carotene and a reduced risk of diabetes.
7. Helps Control Diabetes
Likebroccoliandkale, carrots are a non-starchy vegetable and can be included in adiabetes diet.In addition, carrots containbeta-carotene. Some research suggests a relationship between high intakes of beta-carotene and a reduced risk of diabetes.
- Supports Immune FunctionCarrots contain provitamin A (beta-carotene) and vitamin C, two essential vitamins for a healthyimmune system.While more research is needed, one study found that carrot juice intake produced an immune response in the short term. Researchers attribute this reaction to certain compounds in carrots.
8. Supports Immune Function
Carrots contain provitamin A (beta-carotene) and vitamin C, two essential vitamins for a healthyimmune system.While more research is needed, one study found that carrot juice intake produced an immune response in the short term. Researchers attribute this reaction to certain compounds in carrots.
- Promotes Healthy Teeth and GumsSome studies suggest that carotenoids may be associated with preventing gum disease (periodontitis).This is likely due to their anti-inflammatory properties, as periodontitis is an inflammatory disease that impacts the gums. However, more research is needed.
9. Promotes Healthy Teeth and Gums
Some studies suggest that carotenoids may be associated with preventing gum disease (periodontitis).This is likely due to their anti-inflammatory properties, as periodontitis is an inflammatory disease that impacts the gums. However, more research is needed.
- Improves Skin HealthVitamin C is important for the synthesis ofcollagen, which can impact the elasticity of the skin. Carrots' pigments can help give you a healthy glow and protect against harmful ultraviolet (UV) rays. However, too much beta-carotene in the blood can result incarotenemia, causing skin discoloration.This is usually harmless and goes away when intake is reduced.
10. Improves Skin Health
Vitamin C is important for the synthesis ofcollagen, which can impact the elasticity of the skin. Carrots' pigments can help give you a healthy glow and protect against harmful ultraviolet (UV) rays. However, too much beta-carotene in the blood can result incarotenemia, causing skin discoloration.This is usually harmless and goes away when intake is reduced.
Carrot Nutrition
One medium-sized raw carrot (61 grams) contains:
Carrots are fiber-rich, which is important for gut health as they promote bowel regularity and act as aprebiotic. In addition, fiber is associated with feelings of increased fullness,blood sugarregulation, and weight management.
The vegetable also containspotassiumand vitamins K1, C, and A. These important vitamins and minerals help maintain heart, bone, and immune health.
Carrots are rich in polyphenols and phenolic acids, including chlorogenic acid. These antioxidants have anticancer and anti-inflammatory properties. Carrots also contain polyacetylenes (such as falcarinol).
Organic vs. Conventionally Grown Carrots
Carrots can be grown using either organic or conventional methods. When choosing organic over conventional, you may have to consider availability, cost, and nutrition goals.However, some experts question the validity of these testing measures.
When purchasing fresh whole carrots, look for well-shaped, smooth, firm, and crisp ones with deep color and fresh green tops. Wilted, soft, or split carrots should be avoided. To keep carrots fresh, store them for up to two weeks in the refrigerator in a plastic bag or tightly sealed glass container with the tops removed.
Who Should Be Careful With Carrots?
Allergy
People withbirch pollen allergiescould also be allergic to carrots. Raw carrot juice may causeoral allergy syndrome(OAS). Also known as pollen-food allergy, this condition causes a mild reaction after eating certain foods, often plant-based foods.Symptoms include itching around the lips, mouth, and tongue.
Large Amounts of Fiber in Diet
While fiber is important for overall health, some people with gastrointestinal disorders may have trouble digesting large amounts. If you are new to eating fiber, increase your intake slowly and with adequate amounts of water to preventgas and bloating.
Contamination
Foods grown in soil (like carrots) are subject to contamination from environmental and farming methods. Contamination can include heavy metals,microplastics(from soil and packaging), and more. However, there are regulations on how much is considered safe for human consumption.
Researchers continue to investigate the role of microplastics in human health and how to reduce exposure.
Root vegetables like carrots, which are often washed, peeled, blanched, or boiled before being eaten or processed, typically contain lower amounts of pesticide residue.
A Word From VerywellSome ideas for adding carrots to your meals include adding shredded carrots to oatmeal or smoothies, pureeing cooked carrots and adding them to muffin or bread batter, pairing carrots with ginger, turmeric, or cumin, and making carrot noodles using a spiralizer.—MELISSA NIEVES, LND, MEDICAL EXPERT BOARD
A Word From Verywell
Some ideas for adding carrots to your meals include adding shredded carrots to oatmeal or smoothies, pureeing cooked carrots and adding them to muffin or bread batter, pairing carrots with ginger, turmeric, or cumin, and making carrot noodles using a spiralizer.—MELISSA NIEVES, LND, MEDICAL EXPERT BOARD
Some ideas for adding carrots to your meals include adding shredded carrots to oatmeal or smoothies, pureeing cooked carrots and adding them to muffin or bread batter, pairing carrots with ginger, turmeric, or cumin, and making carrot noodles using a spiralizer.
—MELISSA NIEVES, LND, MEDICAL EXPERT BOARD
Summary
Carrots are a nutrient-dense and versatile root vegetable that contains vitamins, minerals, and plant-based compounds associated with reduced risk of diabetes, cancer, and heart disease. They also contain compounds that can benefit the gut, eyes, skin, and cells. Unless you are allergic to birch pollen and, in turn, carrots, including more of them in your diet can be a nutritious way to help you reach your goals.
23 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wu J, Cho E, Willett WC, Sastry SM, Schaumberg DA.Intakes of lutein, zeaxanthin, and other carotenoids and age-related macular degeneration during 2 decades of prospective follow-up.JAMA Ophthalmol. 2015;133(12):1415‐1424. doi:10.1001/jamaophthalmol.2015.3590Sahni S, Mangano KM, McLean RR, Hannan MT, Kiel DP.Dietary approaches for bone health: lessons from the framingham osteoporosis study.Curr Osteoporos Rep.2015;13(4):245-55. doi:10.1007/s11914-015-0272-1National Institute of Health. Office of Dietary Supplements.Potassium.National Institute of Health. Office of Dietary Supplements.Vitamin k.Center for Disease Control and Prevention.Fiber: the carb that helps you manage diabetes.American Institute for Cancer Research.Carrots: rich supply of carotenoids.American Heart Association.Life’s essential 8-how to control cholesterol fact sheet.National Institute of Health. Office of Dietary Supplements.Vitamin a and carotenoids.MedlinePlus.Weight control.American Diabetes Association.Tips for eating well: eat good to feel good.Sluijs I, Cadier E, Beulens JW, et al.Dietary intake of carotenoids and risk of type 2 diabetes.Nutr Metab Cardiovasc Dis.2015;25(4):376-81. doi:10.1016/j.numecd.2014.12.008National Institutes of Health. Office of Dietary Supplements.Vitamin A.Kobaek-Larsen M, Deding U, Al-Najami I, Clausen BH, Christensen LP.Carrot juice intake affects the cytokine and chemokine response in human blood after ex vivo lipopolysaccharide-induced inflammation.Nutrients.2023;15(23):5002. doi: 10.3390/nu15235002.Naruishi K.Carotenoids and periodontal infection.Nutrients.2020;12(1):269. doi:10.3390/nu12010269Santonocito S, Polizzi A, Palazzo G, Indelicato F, Isola G.Dietary factors affecting the prevalence and impact of periodontal disease.Clin Cosmet Investig Dent.2021;13:283-292. doi:10.2147/CCIDE.S288137Edigin E, Asemota IR, Olisa E, Nwaichi C.Carotenemia: A case report.Cureus. 2019 Jul 23;11(7):e5218. doi:10.7759/cureus.5218U.S. Department of Agriculture.Carrots, raw.Sharma KD, Karki S, Thakur NS, Attri S.Chemical composition, functional properties and processing of carrot-a review.J Food Sci Technol.2012;49(1):22-32. doi: 10.1007/s13197-011-0310-7Średnicka-Tober D, Kopczyńska K, Góralska-Walczak R, et al.Are organic certified carrots richer in health-promoting phenolics and carotenoids than the conventionally grown ones?.Molecules.2022 Jun 29;27(13):4184. doi:10.3390/molecules27134184Fruitsandveggies.org.Carrots.Balas WM, Strzelecka J, Godyńska A, Sybilski AJ.Carrot-induced systemic reaction: A unique presentation of pollen-food allergy syndrome in a young boy.Children (Basel). 2023;10(11):1817. doi: 10.3390/children10111817.International Foundation For Gastrointestinal Disorders.Dietary fiber: Is it good for ibs?Knez E, Kadac-Czapska K, Dmochowska-Ślęzak K, Grembecka M.Root vegetables-composition, health effects, and contaminants.Int J Environ Res Public Health.2022;19(23):15531. doi:10.3390/ijerph192315531
23 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wu J, Cho E, Willett WC, Sastry SM, Schaumberg DA.Intakes of lutein, zeaxanthin, and other carotenoids and age-related macular degeneration during 2 decades of prospective follow-up.JAMA Ophthalmol. 2015;133(12):1415‐1424. doi:10.1001/jamaophthalmol.2015.3590Sahni S, Mangano KM, McLean RR, Hannan MT, Kiel DP.Dietary approaches for bone health: lessons from the framingham osteoporosis study.Curr Osteoporos Rep.2015;13(4):245-55. doi:10.1007/s11914-015-0272-1National Institute of Health. Office of Dietary Supplements.Potassium.National Institute of Health. Office of Dietary Supplements.Vitamin k.Center for Disease Control and Prevention.Fiber: the carb that helps you manage diabetes.American Institute for Cancer Research.Carrots: rich supply of carotenoids.American Heart Association.Life’s essential 8-how to control cholesterol fact sheet.National Institute of Health. Office of Dietary Supplements.Vitamin a and carotenoids.MedlinePlus.Weight control.American Diabetes Association.Tips for eating well: eat good to feel good.Sluijs I, Cadier E, Beulens JW, et al.Dietary intake of carotenoids and risk of type 2 diabetes.Nutr Metab Cardiovasc Dis.2015;25(4):376-81. doi:10.1016/j.numecd.2014.12.008National Institutes of Health. Office of Dietary Supplements.Vitamin A.Kobaek-Larsen M, Deding U, Al-Najami I, Clausen BH, Christensen LP.Carrot juice intake affects the cytokine and chemokine response in human blood after ex vivo lipopolysaccharide-induced inflammation.Nutrients.2023;15(23):5002. doi: 10.3390/nu15235002.Naruishi K.Carotenoids and periodontal infection.Nutrients.2020;12(1):269. doi:10.3390/nu12010269Santonocito S, Polizzi A, Palazzo G, Indelicato F, Isola G.Dietary factors affecting the prevalence and impact of periodontal disease.Clin Cosmet Investig Dent.2021;13:283-292. doi:10.2147/CCIDE.S288137Edigin E, Asemota IR, Olisa E, Nwaichi C.Carotenemia: A case report.Cureus. 2019 Jul 23;11(7):e5218. doi:10.7759/cureus.5218U.S. Department of Agriculture.Carrots, raw.Sharma KD, Karki S, Thakur NS, Attri S.Chemical composition, functional properties and processing of carrot-a review.J Food Sci Technol.2012;49(1):22-32. doi: 10.1007/s13197-011-0310-7Średnicka-Tober D, Kopczyńska K, Góralska-Walczak R, et al.Are organic certified carrots richer in health-promoting phenolics and carotenoids than the conventionally grown ones?.Molecules.2022 Jun 29;27(13):4184. doi:10.3390/molecules27134184Fruitsandveggies.org.Carrots.Balas WM, Strzelecka J, Godyńska A, Sybilski AJ.Carrot-induced systemic reaction: A unique presentation of pollen-food allergy syndrome in a young boy.Children (Basel). 2023;10(11):1817. doi: 10.3390/children10111817.International Foundation For Gastrointestinal Disorders.Dietary fiber: Is it good for ibs?Knez E, Kadac-Czapska K, Dmochowska-Ślęzak K, Grembecka M.Root vegetables-composition, health effects, and contaminants.Int J Environ Res Public Health.2022;19(23):15531. doi:10.3390/ijerph192315531
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Wu J, Cho E, Willett WC, Sastry SM, Schaumberg DA.Intakes of lutein, zeaxanthin, and other carotenoids and age-related macular degeneration during 2 decades of prospective follow-up.JAMA Ophthalmol. 2015;133(12):1415‐1424. doi:10.1001/jamaophthalmol.2015.3590Sahni S, Mangano KM, McLean RR, Hannan MT, Kiel DP.Dietary approaches for bone health: lessons from the framingham osteoporosis study.Curr Osteoporos Rep.2015;13(4):245-55. doi:10.1007/s11914-015-0272-1National Institute of Health. Office of Dietary Supplements.Potassium.National Institute of Health. Office of Dietary Supplements.Vitamin k.Center for Disease Control and Prevention.Fiber: the carb that helps you manage diabetes.American Institute for Cancer Research.Carrots: rich supply of carotenoids.American Heart Association.Life’s essential 8-how to control cholesterol fact sheet.National Institute of Health. Office of Dietary Supplements.Vitamin a and carotenoids.MedlinePlus.Weight control.American Diabetes Association.Tips for eating well: eat good to feel good.Sluijs I, Cadier E, Beulens JW, et al.Dietary intake of carotenoids and risk of type 2 diabetes.Nutr Metab Cardiovasc Dis.2015;25(4):376-81. doi:10.1016/j.numecd.2014.12.008National Institutes of Health. Office of Dietary Supplements.Vitamin A.Kobaek-Larsen M, Deding U, Al-Najami I, Clausen BH, Christensen LP.Carrot juice intake affects the cytokine and chemokine response in human blood after ex vivo lipopolysaccharide-induced inflammation.Nutrients.2023;15(23):5002. doi: 10.3390/nu15235002.Naruishi K.Carotenoids and periodontal infection.Nutrients.2020;12(1):269. doi:10.3390/nu12010269Santonocito S, Polizzi A, Palazzo G, Indelicato F, Isola G.Dietary factors affecting the prevalence and impact of periodontal disease.Clin Cosmet Investig Dent.2021;13:283-292. doi:10.2147/CCIDE.S288137Edigin E, Asemota IR, Olisa E, Nwaichi C.Carotenemia: A case report.Cureus. 2019 Jul 23;11(7):e5218. doi:10.7759/cureus.5218U.S. Department of Agriculture.Carrots, raw.Sharma KD, Karki S, Thakur NS, Attri S.Chemical composition, functional properties and processing of carrot-a review.J Food Sci Technol.2012;49(1):22-32. doi: 10.1007/s13197-011-0310-7Średnicka-Tober D, Kopczyńska K, Góralska-Walczak R, et al.Are organic certified carrots richer in health-promoting phenolics and carotenoids than the conventionally grown ones?.Molecules.2022 Jun 29;27(13):4184. doi:10.3390/molecules27134184Fruitsandveggies.org.Carrots.Balas WM, Strzelecka J, Godyńska A, Sybilski AJ.Carrot-induced systemic reaction: A unique presentation of pollen-food allergy syndrome in a young boy.Children (Basel). 2023;10(11):1817. doi: 10.3390/children10111817.International Foundation For Gastrointestinal Disorders.Dietary fiber: Is it good for ibs?Knez E, Kadac-Czapska K, Dmochowska-Ślęzak K, Grembecka M.Root vegetables-composition, health effects, and contaminants.Int J Environ Res Public Health.2022;19(23):15531. doi:10.3390/ijerph192315531
Wu J, Cho E, Willett WC, Sastry SM, Schaumberg DA.Intakes of lutein, zeaxanthin, and other carotenoids and age-related macular degeneration during 2 decades of prospective follow-up.JAMA Ophthalmol. 2015;133(12):1415‐1424. doi:10.1001/jamaophthalmol.2015.3590
Sahni S, Mangano KM, McLean RR, Hannan MT, Kiel DP.Dietary approaches for bone health: lessons from the framingham osteoporosis study.Curr Osteoporos Rep.2015;13(4):245-55. doi:10.1007/s11914-015-0272-1
National Institute of Health. Office of Dietary Supplements.Potassium.
National Institute of Health. Office of Dietary Supplements.Vitamin k.
Center for Disease Control and Prevention.Fiber: the carb that helps you manage diabetes.
American Institute for Cancer Research.Carrots: rich supply of carotenoids.
American Heart Association.Life’s essential 8-how to control cholesterol fact sheet.
National Institute of Health. Office of Dietary Supplements.Vitamin a and carotenoids.
MedlinePlus.Weight control.
American Diabetes Association.Tips for eating well: eat good to feel good.
Sluijs I, Cadier E, Beulens JW, et al.Dietary intake of carotenoids and risk of type 2 diabetes.Nutr Metab Cardiovasc Dis.2015;25(4):376-81. doi:10.1016/j.numecd.2014.12.008
National Institutes of Health. Office of Dietary Supplements.Vitamin A.
Kobaek-Larsen M, Deding U, Al-Najami I, Clausen BH, Christensen LP.Carrot juice intake affects the cytokine and chemokine response in human blood after ex vivo lipopolysaccharide-induced inflammation.Nutrients.2023;15(23):5002. doi: 10.3390/nu15235002.
Naruishi K.Carotenoids and periodontal infection.Nutrients.2020;12(1):269. doi:10.3390/nu12010269
Santonocito S, Polizzi A, Palazzo G, Indelicato F, Isola G.Dietary factors affecting the prevalence and impact of periodontal disease.Clin Cosmet Investig Dent.2021;13:283-292. doi:10.2147/CCIDE.S288137
Edigin E, Asemota IR, Olisa E, Nwaichi C.Carotenemia: A case report.Cureus. 2019 Jul 23;11(7):e5218. doi:10.7759/cureus.5218
U.S. Department of Agriculture.Carrots, raw.
Sharma KD, Karki S, Thakur NS, Attri S.Chemical composition, functional properties and processing of carrot-a review.J Food Sci Technol.2012;49(1):22-32. doi: 10.1007/s13197-011-0310-7
Średnicka-Tober D, Kopczyńska K, Góralska-Walczak R, et al.Are organic certified carrots richer in health-promoting phenolics and carotenoids than the conventionally grown ones?.Molecules.2022 Jun 29;27(13):4184. doi:10.3390/molecules27134184
Fruitsandveggies.org.Carrots.
Balas WM, Strzelecka J, Godyńska A, Sybilski AJ.Carrot-induced systemic reaction: A unique presentation of pollen-food allergy syndrome in a young boy.Children (Basel). 2023;10(11):1817. doi: 10.3390/children10111817.
International Foundation For Gastrointestinal Disorders.Dietary fiber: Is it good for ibs?
Knez E, Kadac-Czapska K, Dmochowska-Ślęzak K, Grembecka M.Root vegetables-composition, health effects, and contaminants.Int J Environ Res Public Health.2022;19(23):15531. doi:10.3390/ijerph192315531
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