Are Carrots Good for You?

Medically reviewed by Melissa Nieves, LNDMedically reviewed by Melissa Nieves, LND

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.

Varieties of Carrots

Available fresh, frozen, canned, and juiced, carrots come in various colors, including traditional orange, white, yellow, purple, and even maroon (red). Each variety has unique properties that contribute to health.

Carrot Nutrition

One medium-sized raw carrot (61 grams) contains:

• Calories: 25

• Fat: 0 grams (g)
  

• Carbohydrates: 6 g

• Fiber: 1.5 g

• Sugars: 2.9 g

• Protein: 0.5 g

• Sodium: 42 milligrams (mg)

• Potassium: 195.2 mg

• Vitamin A: 509 micrograms (mcg)

• Vitamin C: 3.6 mg

• Vitamin K: 8 mcg
  

• Beta-carotene: 5053.8 mcgC

Carrots are fiber-rich, which is important for gut health as they promote bowel regularity and act as a prebiotic. In addition, fiber is associated with feelings of increased fullness, blood sugar regulation, and weight management.

The vegetable also contains potassium and 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).

Health Benefits of Carrots

Eye Health

Carrots provide ample amounts of beta-carotene and other carotenoids known to protect eye health. Lutein and zeaxanthin have 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 of age-related macular degeneration (AMD).

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.

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 of colon cancer.

Reduced 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.

Lower Blood Cholesterol

Diet is one modifiable factor that influences cholesterol. Carrots contain antioxidants and fiber, two important components of heart health. Antioxidants like beta-carotene can help lower inflammation, while high-fiber diets are recommended as a lifestyle change to assist in lowering cholesterol.

Weight Loss

Creating a calorie deficit by lowering caloric intake, utilizing more calories than the body needs to maintain its current weight, or combining both can help with weight loss.

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.

Diabetes Control

Like broccoli and kale, carrots are a non-starchy vegetable and can be included in a diabetes diet. In addition, carrots contain beta-carotene. Some research suggests a relationship between high intakes of beta-carotene and a reduced risk of diabetes.

Immune Function

Carrots contain provitamin A (beta-carotene) and vitamin C, two essential vitamins for a healthy immune 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.

Tooth and Gum Health

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.

Skin Health

Vitamin C is important for the synthesis of collagen, 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 in carotenemia, causing skin discoloration. This is usually harmless and goes away when intake is reduced.

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.

Regular Carrots vs. Baby Carrots

The baby carrots you see on the supermarket shelves have been minimally processed from larger carrots, cut, peeled, and polished to create snack-size versions. For many people who struggle to meet their vegetable requirements, this makes them convenient, reduces food waste, and increases nutrient intake since they require no meal prep.

Who Should Avoid Carrots?

Allergy

People with birch pollen allergies could also be allergic to carrots. Raw carrot juice may cause oral 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 prevent gas 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.

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.

Read the original article on Verywell Health.