The health benefits of carrots

Some people think of carrots as the ultimate health food, while generations of parents have told their children that eating carrots will help them see in the dark. Is this true? What other benefits may carrots have?

People probably first cultivated the carrot thousands of years ago, in the area that is now Afghanistan. The original small, forked, purple or yellow root had a bitter, woody flavor and was quite different from the carrot that we know today.
Farmers grew purple, red, yellow, and white carrots long before the appearance of the sweet, crunchy, and aromatic orange variety that is now popular. Dutch growers may have developed this type in the 16th century.
In this article, learn more about the nutrients in carrots and their health benefits. We also look into tips for adding carrots to the diet and any precautions to take. And, of course, the age-old question: Do they really help you see in the dark?

Benefits of carrot

Carrots contain vitamin A, antioxidants, and other nutrients.
Carrots are rich in vitamins, minerals, and fiber. They are also a good source of antioxidants.
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.

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 .

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 .

Blood pressure and cardiovascular health

The fiber and potassium in carrots may help manage blood pressure.
The American Heart Association (AHA) encourage people to add less salt, or sodium, to meals, while eating more foods that contain potassium, such as carrots. Potassium helps relax the blood vessels, reducing the risk of high blood pressure and other cardiovascular issues.
One medium carrot provides around 4% of a person’s daily requirement of potassium.
Meanwhile, a 2017 review concluded that people with a high fiber intake are less likely to develop cardiovascular disease than people who eat little fiber. Eating plenty of fiber may also help reduce levels of low-density lipoprotein, or “bad,” cholesterol in the blood.

Immune function and healing

Another antioxidant that carrots provide is vitamin C.

Vitamin C contributes to collagen production. Collagen is a key component of connective tissue and essential for wound healing and keeping the body healthy.

The vitamin is also present in immune cells, which help the body fight disease. A healthy immune system may prevent a range of diseases, including cancer, according to a 2017 study.

If a person is unwell, the immune system has to work harder, and this may compromise vitamin C levels.

Some experts believe that taking additional vitamin C may boost the immune system’s function when it is under stress. Consuming vitamin C may, for example, slightly reduce the severity and duration of a cold.

Bone health

Carrots contain vitamin K and small amounts of calcium and phosphorus. All of these contribute to bone health and may help prevent osteoporosis.
A balanced diet can help keep the bones healthy.

Nutrition

The table below shows the amount of each nutrient in a medium-sized, raw carrot that weighs around 61 g.
It also shows how much of each nutrient an adult should consume each day, according to the 2015–2020 Dietary Guidelines for Americans. Needs vary, however, according to sex and age.
Nutrients Amount in 1 medium, raw carrot Daily recommendation for adults
Energy (calories) 25 1,600–3,200
Carbohydrate (g) 5.8 — including 2.9 g of sugar 130
Fiber (g) 1.7 22.4–33.6
Calcium (mill grams [mg]) 20.1 1,000–1,300
Phosphorus (mg) 21.4 700–1,250
Potassium (mg) 195 4,700
Vitamin C (mg) 3.6 65–90
Folate (mcg DFE) 11.6 400
Vitamin A (mcg RAE) 509 700–900
Beta carotene (mcg) 5,050 No data
Alpha carotene (mcg) 2,120 No data
Lutein & zeaxanthin (mcg) 156 No data
Vitamin E (mg) 0.4 15
Vitamin K (mcg) 8.1 75–120
Carrots also contain various B vitamins and traces of iron and other minerals.

Antioxidants and the color of carrots

The antioxidants alpha and beta carotene give carrots their bright orange color. The body absorbs beta carotene through the intestines and converts it into vitamin A during digestion. This is why people consider carotenoids to be provitamins.
Farmer’s markets and some specialty stores offer carrots in a range of colors, including purple, yellow, and red. These varieties contain different compounds with antioxidant properties: Purple carrots contain anthocyanin, yellow carrots contain lutein, and red carrots are rich in lycopene.

Risks

Overconsumption of vitamin A can be toxic. Also, it may cause a slight orange tint to the skin, though this not harmful to health.
An overdose of vitamin A is unlikely to happen because of diet alone, but it may result from supplement use.
Also, some medications derive from vitamin A, such as isotretinoin (Accutane), a treatment for acne, or acitretin (Soriatane), a treatment for psoriasis. People who use these drugs should eat carrots in moderation to avoid an overdose of vitamin A.
Anyone who is starting a new medication should check with their doctor about any recommended dietary changes.
Some people are allergic to compounds in carrots. Anyone who develops hives, swelling, and difficulty breathing after eating carrots needs urgent medical attention.
If the symptoms become severe, the person may experience anaphylaxis, a potentially life threatening reaction that can develop quickly.
If a person knows that they are allergic to carrots, they should carefully check the ingredients of smoothies, vegetable soups, and a range of other products.