Green juice has had its grip on the wellness-sphere, but what if that go-to drink took an orange hue? Have you pondered the benefits of carrot juice? It may not be as glamorous as Martha Stewart’s daily celery-lemon elixir, but a liquified version of the Bugs Bunny staple has some noteworthy perks. The combination of carrots and lime juice offers a delightful interplay of sweet and tart flavors. Carrots, with their inherent sweetness and earthy undertones, provide a grounding base that is beautifully brightened by the acidity and citrusy notes of lime. This contrast creates a refreshing and balanced taste profile that stimulates the palate. Nutritionally, this pairing is a powerhouse. Carrots are rich in beta-carotene, a precursor to Vitamin A, essential for vision, immune function, and skin health. Lime juice contributes Vitamin C, an antioxidant that boosts immunity and aids in collagen production.
Nutritional Overview: Carrot Juice vs. Whole Carrots
That said, there are some differences between the nutrient make-ups of carrots in juice and vegetable forms. One cup of canned carrot juice, according to the United States Department of Agriculture (USDA), contains: 94 calories, 2 grams of protein, 22 grams of carbohydrates, 2 grams of fiber, 9 sugars, 156 milligrams of sodium, 20 milligrams of vitamin C, 2260 micrograms of vitamin A, 21900 micrograms of beta-carotene, 37 micrograms of vitamin K, and 689 milligrams of potassium.
In comparison, one cup of sliced carrots, according to the USDA, contains: 50 calories, 1 gram of protein, 12 grams of carbohydrates, 3 grams of fiber, 6 sugars, 84 milligrams of sodium, 7 milligrams of vitamin C, 1020 micrograms of vitamin A, 10100 micrograms of beta-carotene, 16 micrograms of vitamin K, and 390 milligrams of potassium.
Potential Health Benefits of Carrot Juice
These are the potential health benefits of drinking carrot juice, according to experts.
Immunity Boost
“Carrot juice provides an excellent amount of immunity-helping vitamin C,” says Amy Gorin, M.S., R.D.N., owner of Plant-Based with Amy in New York City. Its 20 milligrams puts you on track to hit the recommended daily total of 75 milligrams for women (and more if you’re pregnant or lactating). “Our bodies are not able to synthesize vitamin C on their own, so we must get the nutrient from food or supplements.” Some research has found that carrot juice can reduce inflammatory cytokines, which may also bode well for immune health. As a rich source of vitamins A, B6, and C, carrot juice may help strengthen your immune system. Both vitamins A and C found in carrot juice act as antioxidants and protect immune cells from free radical damage. Additionally, this juice is a rich source of vitamin B6, providing 30% of the DV in 1 cup (236 grams). Not only is vitamin B6 necessary for optimal immune response, but a deficiency in it is also linked to weakened immunity.
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Eye Health Improvement
The rumors are true: Carrots’ vitamin profile has the potential to improve, or at least maintain, vision. “Carrots contain vitamin A, which is not only a powerful antioxidant, but also one of the most important nutrients for the eyes,” says Lisa Samuels, R.D. “A deficiency in vitamin A can cause night blindness and Bitot’s spots-a buildup of keratin on the conjunctiva of the eye.” Even though micrograms seem tiny, the RDA for vitamin A is 700 mcg per day for women over 19 (unless you’re pregnant or lactating, in which case it is higher)-and carrot juice contains 2260 mcg! 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. Carrot juice contains high amounts of nutrients that benefit your eyes. Specifically, 1 cup (236 grams) of carrot juice packs over 250% of the DV for vitamin A, mostly in the form of provitamin A carotenoids like beta carotene (1). Vitamin A is vital for eye health. Several studies associate the intake of fruits and vegetables that contain provitamin A with a decreased risk of blindness and age-related eye diseases. What’s more, carrot juice is an excellent source of lutein and zeaxanthin, two other carotenoids that accumulate in your eyes and shield them from damaging light. A high dietary intake of lutein and zeaxanthin may lower your risk of eye issues, such as age-related macular degeneration (AMD).
Satiety Between Meals
When you’re itching for a snack, one of the first things you might be tempted to reach for is what’s easy, like a bag of chips or a candy bar from the vending machine. Drinking a glass of carrot juice can help diminish the need, though, in part thanks to its two grams of fiber, Gorin says. FWIW, actual carrots have more fiber per calorie, and it could make sense to pair them with a little protein (think: hummus or Greek yogurt) for best results.
Heart, Kidney, and Bone Health
Carrot juice contains 689 milligrams of potassium, which counts towards the daily recommended total of 2,600 milligrams for most women over the age of 19. “Potassium is a mineral that’s important for helping counteract the effects of sodium and helping control our blood pressure levels,” says Gorin. Same goes for cholesterol: “Diets high in potassium are typically those that lower cholesterol,” Samuels says. Potassium has also been associated with lower kidney stone risk and strong bones (but too much potassium can negatively impact kidney health). The potassium and antioxidants in carrot juice may help lower blood pressure and decrease risk factors for heart disease. Carrot juice may help reduce risk factors for heart disease. First, carrot juice is a good source of potassium, a mineral that plays an important role in proper blood pressure regulation. A high potassium diet has been shown to protect against high blood pressure and stroke.
Bloating Reduction
If you’re feeling uncomfortably distended, Samuels recommends sipping on some carrot juice. “It can help reduce bloating in two different ways: by reducing the amount of abdominal gas you’re experiencing, and by helping you urinate more regularly,” Samuels says. This may be thanks to the fact that it’s hydrating and contains potassium as well as some fiber, which may support digestion and help ease mild bloating, especially when it replaces heavier foods.
Potential Cancer-Fighting Properties
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. While these results appear promising, few human studies are available. More extensive research is needed. Carrot juice should not be considered a cancer treatment. Compounds in carrot juice have been shown to trigger cancer cell death in test-tube and animal studies. However, more human research is needed.
Read also: Crispy Carrot Fries (Keto)
Blood Sugar Management
Drinking small amounts of carrot juice may help lower blood sugar levels. In particular, 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. Yet, these are very specific types of carrot juice. It isn’t known whether regular carrot juice has similar effects. Even so, 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. Thus, carrot juice may be a good replacement for high GI fruit juices. However, it’s important to keep portion sizes in check, as too much can spike blood sugar levels. Generally, 4 ounces is a safe portion size. Limited animal studies suggest that fermented and purple carrot juice improves blood sugar management. While regular carrot juice also has a low GI, you should limit your intake to moderate amounts.
Skin Health Benefits
The nutrients in carrot juice may be particularly beneficial for skin health. One cup (236 grams) of carrot juice provides over 20% of the DV for vitamin C, a water-soluble nutrient necessary for collagen production. This compound is the most abundant fibrous protein in your body, providing elasticity and strength to your skin. Additionally, vitamin C acts as an antioxidant to protect your skin from free radical damage. The beta carotene in carrot juice may likewise aid your skin. One review of studies found that a carotenoid-rich diet may protect your skin from ultraviolet (UV) damage and improve skin appearance. Carrot juice provides vitamin C and beta carotene, two antioxidants that may protect your skin from damage. Vitamin C is also necessary for the production of collagen, which strengthens skin. The vitamin A in carrot juice helps regenerate skin cells and reduce signs of aging.
Liver Health
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. Nonetheless, human studies are needed. Due to its high amount of anti-inflammatory carotenoids, carrot juice may protect your liver against conditions like NAFLD. Yet, more research is necessary.
Carrot Juice vs. Whole Carrots: Which is Better?
Because a cup of carrot juice condenses much more whole carrot, volume-wise, you may assume it’s the obvious choice. However, whole carrots contain more fiber than carrot juice and are lower in calorie density, notes Trista Best, M.P.H., R.D.N., a registered dietitian at The Canada Diet. She adds that carrot juice also has a high concentration of sugar. With that being said, Best prefers whole carrots because “they are more effective at controlling blood sugar, contain [more] fiber, and are more filling.” However, if you’re choosing between carrot juice and no vegetable at all, bottoms up. Just make sure it’s pure carrot juice (preferably home-juiced) and contains no added ingredients if store-bought.
Potential Risks and Considerations
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. Additionally, 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. Finally, 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. Some varieties of carrot juice may not be pasteurized and should be avoided by certain populations, including pregnant people. Drinking too much may also temporarily change your skin color.
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Carrot and Lime Juice in Culinary Practices
The use of carrots and lime juice together is prevalent across various cuisines, particularly in Southeast Asian and Latin American dishes. Lime juice is often used to balance the sweetness of carrots in salads, slaws, and stir-fries. The acidity of the lime also helps to tenderize the carrots slightly, enhancing their texture. The pairing is also commonly found in marinades for meats and seafood, where the lime juice acts as a tenderizer and the carrot adds a subtle sweetness and color. Dishes like Vietnamese spring rolls with shredded carrots and a lime-based dipping sauce, or Mexican ceviche with diced carrots and lime juice, showcase the versatility of this flavor combination. Scientifically, the acidity of lime juice can help to preserve the vibrant color of carrots, preventing them from oxidizing and turning brown.
Frequently Asked Questions
Below are answers to frequently asked questions about carrots and carrot juice.
How often should you drink carrot juice?
Best says a small glass (four to six ounces) two to three times a week is “fine for most people.” If you have specific health conditions or are on any medications, talk to your doctor for personalized advice.
Is carrot juice good for kidney health?
“In moderation, yes,” Best says, as it’s rich in antioxidants. Carrot juice is extracted from whole carrots and is extremely nutritious. It not only provides potassium and vitamin C but also is very rich in provitamin A.
Is drinking carrot juice before bed the right choice?
Drinking carrot juice before bed has several benefits, including improving sleep quality, boosting the immune system, and supporting skin and gastrointestinal health. However, excessive consumption can lead to issues like increased blood sugar levels, carotenemia, and digestive discomfort. Therefore, it is important to consume in moderation and choose the appropriate time for drinking it.