Carrot

Carrot

Carrots are one of the most popular and healthiest vegetables in the world. While carrots are widely known for their signature orange color, they actually come in various colors including yellow, red, white and purple which they get from antioxidants called carotenoids. One of the most important carotenoids is beta carotene, a precursor to vitamin A that is responsible for many of the health benefits of carrots.

Benefits of Carrots

An overwhelming body of evidence exists suggesting that increased intake of carrots can give you the following proven health benefits:

Fights Various Types of Cancer

One study found that current smokers who didn’t include carrot in their diet had three times the risk of developing lung cancer compared with those who consume carrots for more than once a week.^[1] In another study assessing carrot intake in Japanese population, researchers found that higher intake of beta-carotene from carrots was associated with a lower risk for colon cancer.^[2] Finally, according to a 2011 study published in the Journal of Medicinal food, carrot juice extract was able to kill leukemia cells and inhibit their progression, suggesting that it has anti-cancer properties.^[3]

Improves Vision

Carrots contain beta carotene, lutein and zeaxanthin, all of which are crucial for eye health. Deficiency in these nutrients increases your risk for cataracts, age-related macular degeneration, glaucoma, and other eye problems.^[4] According to a study published in the Clinical and Experimental Ophthalmology, increased consumption of carrots is associated with improved night vision.^[5]

Decreases Risk for Heart Disease and Stroke

Consuming more deeply colored orange vegetables like carrots can significantly lower your risk for heart disease and stroke. Recent research indicates that drinking carrot juice benefits both heart and brain health by lowering oxidative stress and neutralizing cellular damage caused by free radicals.^[6]

Improves Oral Health

The nutrients found in carrots help fight bacteria and toxins in your mouth. In fact, one study found that carrots help remove plaque and stains in the teeth if eaten after meals.^[7] Researchers found that the fiber in carrots acts as a natural brush, scrubbing away harmful bacteria in the teeth and gut.   

Accelerates Wound Healing

Beta carotene in carrots is critical for healing any type of wound. Its ability to heal wound faster is mainly due to its antibacterial and anti-inflammatory properties.^[8]  

Erases Signs of Skin Aging

Higher intake of beta carotene from carrots can help fight signs of skin aging. In one study assessing the effects of beta-carotene in 30 healthy female subjects (50 years old and above), researchers found that low-dose beta-carotene was able to improve facial wrinkles and skin elasticity, suggesting that carrots have anti-aging properties.^[9] 

Improves Cognitive Function

Carrot’s ability to lower oxidative stress in the brain can help boost brain power and prevent cognitive decline. According to a study published in the British Journal of Nutrition, elderly subjects who consumed a diet rich in plant foods (100-150 grams per day of carrots, cruciferous vegetables and citrus fruits) performed better in a series of tests assessing cognitive function than those with very low or no intake.^[10]   

References:

1. Pisani P, Berrino F, Macaluso M, Pastorino U, Crosignani P, Baldasseroni A. Carrots, green vegetables and lung cancer: a case-control study. Int J Epidemiol. 1986;15(4):463-8.
2. Okuyama Y, Ozasa K, Oki K, Nishino H, Fujimoto S, Watanabe Y. Inverse associations between serum concentrations of zeaxanthin and other carotenoids and colorectal neoplasm in Japanese. Int J Clin Oncol. 2014;19(1):87-97.
3. Zaini R, Clench MR, Le maitre CL. Bioactive chemicals from carrot (Daucus carota) juice extracts for the treatment of leukemia. J Med Food. 2011;14(11):1303-12.
4. Yoon KD, Kang SN, Bae JY, et al. Enhanced antioxidant and protective activities on retinal ganglion cells of carotenoids-overexpressing transgenic carrot. Curr Drug Targets. 2013;14(9):999-1005.
5. Smith W, Mitchell P, Lazarus R. Carrots, carotene and seeing in the dark. Aust N Z J Ophthalmol. 1999;27(3-4):200-3.
6. Potter AS, Foroudi S, Stamatikos A, Patil BS, Deyhim F. Drinking carrot juice increases total antioxidant status and decreases lipid peroxidation in adults. Nutr J. 2011;10:96.
7. Babic I, Nguyen-the C, Amiot MJ, Aubert S. Antimicrobial activity of shredded carrot extracts on food-borne bacteria and yeast. J Appl Bacteriol. 1994;76(2):135-41.
8. Schagen SK, Zampeli VA, Makrantonaki E, Zouboulis CC. Discovering the link between nutrition and skin aging. Dermato-endocrinology. 2012;4(3):298-307. doi:10.4161/derm.22876.
9. Cho S, Lee DH, Won CH, et al. Differential effects of low-dose and high-dose beta-carotene supplementation on the signs of photoaging and type I procollagen gene expression in human skin in vivo. Dermatology (Basel). 2010;221(2):160-71.
10. Nurk E, Refsum H, Drevon CA, et al. Cognitive performance among the elderly in relation to the intake of plant foods. The Hordaland Health Study. Br J Nutr. 2010;104(8):1190-201.