8 Benefits of Carrots and How To Add Them to Your Diet

Carrots, scientifically known as Daucus carota, are good for you and may have benefits for heart, immune, and brain health. They are a rich source of antioxidants like beta-carotene, fiber, vitamins, and minerals. Carotenoids, a pigment in carrots that gives them their bright orange color, can help protect eye health.

This root vegetable was first cultivated in Central Asia. Carrots come in more colors than orange, including purple, yellow, black, and red. They have unique tastes that you can incorporate into savory and sweet dishes.

One large carrot (one cup) can provide 100% of the Daily Value (DV) for vitamin A, a cell-protective antioxidant. It may prevent age-related macular degeneration (AMD), which causes vision loss. A vitamin A deficiency can lead to xerophthalmia, which damages vision and causes night blindness.

The vitamin A you get from carrots comes from two carotenoids called alpha-carotene and beta-carotene. The antioxidants lutein and zeaxanthin found in carrots also enhance eye health. These two natural compounds protect the retina and lens.

The carotenoids found in carrots may have anti-diabetic properties. People with lower carotenoid levels have been shown to have higher blood glucose (sugar) levels. Those with higher carotenoid levels may have lower insulin resistance. Insulin is a hormone that helps your body use glucose.

The soluble fiber in carrots has been shown to regulate blood sugar and insulin levels after eating. Carrots also provide a steady energy supply. They are low on the glycemic index (GI), which measures how quickly a food raises your blood sugar.

Carrots are a rich source of fiber and water, both of which help you feel full for longer periods. Compared to other vegetables, carrots have been associated with lower body mass index (BMI) and rates of obesity.

Carrots are also low in calories. One cup of carrots contains 52.8 calories. Scooping up hummus or guacamole with a cup of raw, sliced carrots in place of 10 pita chips saves about 80 calories and increases your fiber intake.

The antioxidants found in carrots have been shown to reduce the risk of several cancers, including lung, colorectal, prostate, and leukemia. Research has shown that beta-carotene is associated with lower rates of cancers, including colorectal cancer.

Carrots also contain another carotenoid called lycopene. Lycopene may fight cancers, like stomach, prostate, lung, and breast.

The potassium in carrots helps regulate blood pressure. This mineral sweeps excess sodium and fluid out of your body, which takes the pressure off your heart. This also makes carrots a good choice if you want to de-bloat after eating too much salty food.

One review and meta-analysis found that carrots, among other fruits and vegetables, had some of the greatest benefits on cardiovascular health. The lycopene found in carrots may support vascular health and prevent cardiovascular disease.

One review reported that the phenolic compounds in carrots may reduce the risk of cardiovascular disease. These compounds have antioxidant properties, which can help maintain blood sugar and cholesterol levels. High blood sugar and cholesterol levels are significant risk factors for heart disease and stroke.

Two vitamins in carrots are beneficial to the immune system: vitamins C and A. Vitamin A particularly helps form and protect mucous membranes. These barriers keep germs out of your body. They make up the lining of the respiratory, digestive, and urogenital tracts.

Natural compounds in carrots have been shown to act as anti-inflammatories. One of them is lutein—the same antioxidant that protects the retina from AMD. One study found that lutein can have beneficial effects on brain health in healthy older adults.

A one-cup serving of raw carrots provides the following nutrients:

• Calories: 52.8
• Fat: 0.288 g, or 0.37% of the Daily Value (DV) 
• Sodium: 90 milligrams (mg), or 3.91% of the DV 
• Carbohydrates: 11.6 g, or 4.22% of the DV 
• Fiber: 3.48 g, or 12.43% of the DV 
• Added sugars: 0 g, or 0% of the DV 
• Protein: 1.04 g, or 2.08% of the DV 

Each color of carrot has unique benefits: purple has polyacetylenes, yellow contains lutein, orange is rich in alpha- and beta-carotene, black is high in phenolic compounds, and red has lycopene. Eating them raw or cooked offers different benefits. Raw carrots have more vitamin C, and cooked ones make antioxidants easier to absorb.

Here are some ways you can add more carrots into your diet:

• Add shredded or chopped raw carrots to overnight oats, salads, or slaws, or fold them into nut butter
• Incorporate them into desserts, including carrot cake, pie, cookies, whoopie pies, dark chocolate truffles, and ice cream
• Oven-roast carrots, brushed with a little extra virgin olive oil, salt, and pepper
• Prepare them with a glaze made from water-thinned pure maple syrup, cinnamon, and fresh, grated ginger root
• Use whole or cut, raw carrots to scoop up dip, olive tapenade, and tahini

Carrots are full of benefits: They may promote healthy vision, balance your blood sugar, help with weight management, and regulate blood pressure. The antioxidants, fiber, vitamins, and minerals found in carrots may also reduce the risk of heart disease and some cancers, improve immunity, and boost brain health.