Carrot and ginger juice is a refreshing and healthy beverage, energizing and easy to prepare. Rich in multivitamins, beta-carotenes, and antioxidants, this juice cleanses the digestive system of toxins and helps the body fight against cancer and many other diseases. Drinking carrot juice is thought to boost immunity and improve eye and skin health.
Nutritional Profile of Carrot Juice
Carrot juice is low in calories and carbs while packing numerous nutrients. One cup (236 grams) contains:
- Calories: 94
- Protein: 2 grams
- Fat: less than 1 gram
- Carbs: 22 grams
- Sugars: 9 grams
- Fiber: 2 grams
- Vitamin A (as provitamin A): 251% of the Daily Value (DV)
- Vitamin C: 22% of the DV
- Vitamin K: 31% of the DV
- Potassium: 15% of the DV
Carrot juice also provides the carotenoid pigments lutein and zeaxanthin, which act as antioxidants in your body. The main carotenoid in carrot juice is beta carotene, which is responsible for carrots’ orange color. Your body converts it into the antioxidant vitamin A.
Health Benefits of Carrot and Ginger Juice
A serving of carrot ginger juice has plenty of nutrients. Here’s a closer look at some of the potential health perks:
Boosts Immunity
Carrots are rich in vitamin A, C, and antioxidants, while ginger has anti-inflammatory and antiviral properties. They together help boost immunity and help fight infections. Carrots are rich in antioxidants that combat oxidative stress and reduce inflammation, helping your immune system stay strong. Vitamin C supports immunity by helping to produce white blood cells and protecting these cells from damage. Vitamin A is best-known for supporting healthy vision, but it’s also important for immunity. Ginger has shown benefits in reducing disease activity in autoimmune diseases such as rheumatoid arthritis by modulating immune responses and inflammation. It is said that the vitamin A found in carrot strengthens mucous membranes in the respiratory tract and gut, which are your first line of immune defense.
Read also: Deep Dive into Skincare Formulation
Improves Eye Health
Carrots are loaded with beta-carotene, which converts into vitamin A, and are said to be essential for good vision. Carrots also contain lutein, an antioxidant that protects the eyes from harmful light and may reduce the risk of age-related macular degeneration. Severe vitamin A deficiency can cause blindness, and adequate vitamin A helps prevent cataracts and age-related macular degeneration (AMD). By boosting the immune system, ginger can help protect the eyes from seasonal infections like conjunctivitis (pink eye), especially during monsoon. Carrot juice is a great source of carotenoids, including beta carotene, lutein, and zeaxanthin, which are vital for eye health and may protect against AMD.
Enhances Skin Health
Carrot's antioxidants and ginger’s cleansing properties help flush out toxins, reduce acne, and promote clear, radiant skin from within. The vitamin C found in the juice helps boost collagen production, a process needed for wound healing as well as to keep your skin strong. Vitamin E is an antioxidant that helps prevent cells in the body (including the skin) from free radical damage that can contribute to wrinkles. The vitamin also helps reduce inflammation and boost immunity in the skin. Carrot peel contains higher concentrations of carotenoids (including beta-carotene) and phenolic acids compared to the root flesh, which contribute to antioxidant activity that protects skin cells from oxidative damage and premature aging. The antioxidants in ginger help protect skin cells from damage caused by free radicals. This may slow signs of ageing, reduce wrinkles, and protect the skin from sun-related damage like photoageing. The beta carotene in carrot juice may likewise aid your skin. A carotenoid-rich diet may protect your skin from ultraviolet (UV) damage and improve skin appearance .
Promotes Digestive Health
Ginger is said to stimulate digestive enzymes and reduce bloating, while carrot juice soothes the stomach lining. They together boost the digestive health and help relieve acidity or gas. One cup of chopped carrots provides about 3.58 grams of fiber, which supports optimal digestive system function. Adequate fiber intake from carrots helps increase stool bulk, promotes regular bowel movements, and may lower the risk of colorectal cancer as well. Ginger stimulates digestive secretions and enzymes, aiding nutrient breakdown and absorption, and reduces gastrointestinal inflammation, which may benefit inflammatory bowel diseases and protect the digestive system from other issues. Its mild laxative effect can help relieve constipation and promote regular bowel movements.
Supports Heart Health
They both are said to help reduce inflammation, lower bad cholesterol (LDL) and improve blood circulation, which keeps the heart healthy and reduces the risk of cardiovascular issues. Drinking fresh carrot juice daily can increase total antioxidant capacity and decrease lipid peroxidation in humans, which can protect the cardiovascular system by reducing oxidative stress, a key factor in heart disease. Ginger’s bioactive compounds, including gingerols, shogaols, and terpenes, contribute to its cardiovascular benefits by reducing blood pressure, lowering cholesterol and triglycerides levels. Ginger has natural blood-thinning properties, which can help prevent clot formation and lower the risk of heart blockages and stroke. The potassium and antioxidants in carrot juice may help lower blood pressure and decrease risk factors for heart disease. Studies suggest regularly consuming ginger may help prevent obesity and vascular issues while supporting healthy blood pressure, blood sugar, and cholesterol levels.
May Protect Against Cancer
Test-tube studies suggest that certain compounds in carrot juice may protect against cancer. Specifically, polyacetylenes, beta carotene, and lutein from carrot juice extract may be effective against human cancer cells. One test-tube study found that treating leukemia and colon cancer cells with beta carotene led to cancer cell death and stopped the cell growth cycle . In another animal study, polyacetylenes from carrots reduced the number and growth rate of colorectal tumors in rats. Importantly, the amount of polyacetylenes given to the rats is similar to the amount you may consume with a typical daily intake of carrots . Compounds in carrot juice have been shown to trigger cancer cell death in test-tube and animal studies.
Read also: Crispy Carrot Fries (Keto)
May Improve Blood Sugar Control
Drinking small amounts of carrot juice may help lower blood sugar levels. Studies in rats with type 2 diabetes show that fermented carrot juice decreases blood sugar and improves other related markers. That’s because the fermented juice contains probiotics, which are beneficial bacteria that affect gut bacteria associated with diabetes . Another older rodent study found that purple carrot juice boosts blood sugar management due to the anti-inflammatory effect of its anthocyanin pigments . Carrot juice has a low glycemic index (GI) - a measure of how much a certain food increases blood sugar levels. Consuming low glycemic foods and beverages may help improve blood sugar management in people with diabetes . Carrot juice may be a good replacement for high GI fruit juices.
May Protect Against Liver Disease
Several studies indicate that the anti-inflammatory and antioxidant effects of carotenoids protect against nonalcoholic fatty liver disease (NAFLD) . NAFLD occurs when fat accumulates on your liver, typically as a result of unhealthful nutrition, excess weight, or obesity. It may eventually progress to liver scarring and lasting damage. An 8-week study in rats found that carrot juice reduced some markers of NAFLD. Another rodent study produced similar results, revealing that carrot juice didn’t reduce fat on the liver, but it decreased inflammatory blood markers . Due to its high amount of anti-inflammatory carotenoids, carrot juice may protect your liver against conditions like NAFLD.
How to Make Carrot and Ginger Juice
Here are two methods for making carrot and ginger juice:
Method 1: Using a Blender
Ingredients:
- 5 Carrots, peeled and chopped
- 1 large Apple, cored and chopped
- 1/2 inch long piece of Ginger, peeled and chopped
- 1/2 Lemon or Lime
- 3/4 cup Water
Directions:
- Wash carrots and apple in running water and dry them.
- Cut apple into medium pieces and remove the core.
- Peel the carrot and dice into medium pieces. If you are using organic carrot, no need to peel them.
- Pour 3/4 cup water in a blender jar or a food processor jar or a mixer grinder jar. Water is needed to puree all solid ingredients.
- Add apple pieces.
- Add carrot pieces and ginger.
- Blend until smooth puree in the blender.
- Line a cheesecloth or a large fine mesh over an empty large bowl and pour prepared puree over it.
- Gather all sides of cheesecloth towards upward and squeeze to get the maximum juice out of the pulp.
- Discard the fibrous pulp (as shown in the photo).
- Squeeze the lemon over collected juice and stir with a spoon.
- Fill up serving glasses and enjoy.
Method 2: Using a Juicer
Ingredients:
- 5 Carrots, peeled
- 1 large Apple, cored
- 1/2 inch long piece of Ginger, peeled
- 1/2 Lemon or Lime
Directions:
- Process apple pieces and carrots alternatively through a juicer.
- Process a piece of ginger through it and collect the juice in a container.
- Squeeze out the lemon juice over collected juice.
- Fill up serving glasses and enjoy.
Simple Recipe
- Wash, peel, and chop 2-4 carrots and 1 inch ginger pieces.
- Blend them together along with 1 cup of water.
- Strain using a fine mesh strainer.
- Squeeze in 1/2 tsp lemon juice.
- Serve fresh.
Tips and Variations
- Drink immediately after preparation to get all of its benefits, as the juice will start losing its nutritional values due to oxidation.
- Juice 2 stalks of celery along with other ingredients and get additional benefits of it.
- Add a spoonful of honey to make sweet but sugar free apple carrot juice with ginger and lemon.
- Its taste can vary from sweet to mild sweet based on type of carrot used. The apple and ginger adds a sweet and spicy zest.
- Healthy and nutrient rich carrot apple and ginger juice can quickly energize and replenish body with nutrients lost during workout. Have it regularly and let your hair and skin enjoy all benefits of it without adding any carbs in your body.
Precautions
While carrot juice is perfectly safe for most people, there are a few precautions to keep in mind. Some carrot juices, especially freshly prepared varieties, may not have been pasteurized to kill harmful bacteria. Pregnant people, older adults, young children, and those with compromised immune systems should avoid unpasteurized carrot juice.
Drinking very large amounts of carrot juice may lead to carotenemia, a condition that turns your skin yellow-orange as a result of high blood levels of beta carotene . While it’s not harmful, it can be alarming. Temporarily removing sources of beta carotene from your diet typically resolves the issue.
Read also: Health Benefits: Carrot & Lime
Carrot juice has less fiber than whole carrots and contains natural sugars. The lower fiber content means its sugars are absorbed more quickly, so drinking too much carrot juice may spike your blood sugar levels. While carrot juice’s low GI means that it doesn’t increase your blood sugar as much as other juices, you should still be careful to moderate your intake if you have diabetes - especially if you drink it on its own . Generally, 4 ounces is a safe portion size.