Have you heard of the amazing benefits of carrot juice? Carrot (Daucus carota) is a nutritious root vegetable that is often considered a perfect health food.
It’s rich in various essential nutrients, including vitamin A, fiber, potassium, and antioxidants like beta carotene, a type of carotenoid known to promote vision health, among other benefits.
Also see Are Carrots Good For You and How to Grow Carrots!
Carrot Juice Nutrition Facts
According to the United States Department of Agriculture’s FoodData Central, a cup (236 grams) of carrot juice can provide approximately:
- Calories: 94
- Protein: 2 grams
- Fat: less than 1 gram
- Carbs: 22 grams
- Sugars: 9 grams
- Fiber: 2 grams
- Vitamin A: 45100 IU, or 251% of the daily recommended value (DV).
- Vitamin C: 20.1 milligrams, or 33% of the DV
- Vitamin K: 36.6mcg, or 46 % of the DV
- Potassium: 689 milligrams, or 20% of the DV
- Vitamin B6: 0.5 mcg, or 25% 0f DV
Carrot juice is also a good source of antioxidants like beta carotene, lutein, and zeaxanthin.
Health Benefits of Carrot Juice
While you can enjoy various carrot preparations, including cooking, drinking carrot juice is one of the easiest ways to enjoy the benefits of carrots.
In this article, I’ll take you through the amazing health benefits of carrot juice, including how to prepare it and the best alternatives to consider.
1. Carrot juice can improve eyesight
Carrot juice is one of the best sources of beta-carotene, which is converted into vitamin A, an essential nutrient for eye health.
Vitamin A is a part of rhodopsin, a protein pigment in the eyes that helps you see in low-light conditions. That’s why low vitamin A level has been associated with night blindness.
Vitamin A also helps maintain a clear cornea, which is the eye’s outer covering, that’s essential for good vision.
Carrot juice is also a good source of lutein and zeaxanthin, two powerful antioxidants present in the retina of your eyes.
Being antioxidants, these compounds can help scavenge free radicals in the eyes, thus preventing cell damage.
Lutein and zeaxanthin have also been shown to protect the eyes from damage caused by ultraviolet light and other environmental toxins.
They also play an essential role in maintaining healthy vision by increasing your ability to block harmful blue-light waves. This can further prevent the formation of free radicals.
2. Carrot juice may boost heart health
Your heart plays an important role in pumping blood throughout the body, and taking care of it is one of the best things you can do for your overall health. A healthy heart means less risk of heart disease, stroke, heart attack, and high blood pressure.
Besides maintaining a healthy and active lifestyle, incorporating carrot juice into your diet can further boost your heart health.
Carrot juice is a good source of vitamin C, a powerful antioxidant that can protect the heart muscles from free radical damage.
One study found that drinking 2 cups of carrot juice every day for 3 months increased blood antioxidant levels and reduced blood lipid oxidation, a contributing factor in heart disease.
The vitamin A in carrot juice has also been shown to maintain healthy blood vessel lining, which can help lower the risk of atherosclerosis or hardening of arteries.
Additionally, carrot juice contains potassium, a mineral that helps lower blood pressure which is also crucial for maintaining a healthy heart. Low blood pressure can also help protect against stroke.
3. Carrot juice can help boost heart health
Your immune system is your body’s ability to protect you from diseases and illnesses.
The high vitamins A and C in carrot juice can help strengthen it.
Vitamin A is a well-known immune booster. It helps keep the mucous membranes in the nose and throat healthy, which prevents germs from getting into the body. Vitamin A also increases the production of white blood cells, which fight infection.
Additionally, vitamin A can fight inflammation, which is the primary cause of most chronic conditions.
Besides vitamin A, vitamin C is another immune-boosting nutrient. It helps boost the production of white blood cells, which are the body’s main defense against infection. Vitamin C also helps protect the body’s cells from damage caused by free radicals.
Moreover, carrot juice contains vitamin B6, which has also been shown to boost your immune signaling.
A lab study found that vitamin B6 deficiency could reduce the production of lymphocytes, a type of white blood cell, meaning it could increase your susceptibility to infections.
4. Carrot juice could help fight cancer
The antioxidant compounds in carrots, including beta carotene and lutein, have been shown to fight free radicals that may cause DNA damage, causing mutations that may cause cancer to develop.
In a lab study, beta carotene inhibited the cancer cell cycle and promoted cancer cell death in colon cancer and leukemia. That being said, more human-based studies are needed to prove these benefits.
5. Carrot juice may cause your skin to glow
Drinking carrot juice can also help improve the health and complexion of your skin.
This is because the beta-carotene in carrot juice boosts vitamin A production, which can increase collagen production.
Collagen is the main structural protein in the skin that helps maintain its skin elasticity and strength. Vitamin A can also boost moisture in the skin, which can prevent dryness.
Additionally, beta carotene has been shown to protect the skin against damage by UV rays, which can help prevent premature signs of aging like wrinkles and fine lines.
In addition to vitamin A, carrot juice is a good vitamin C source that also promotes collagen production.
Vitamin C also fights inflammation, which can help prevent various inflammatory conditions of the skin.
Finally, carrot juice is high in water, which can help hydrate your skin.
6. Good for the bones
Carrot juice is high in vitamin K, which is needed for the production of certain proteins necessary for bone formation.
Vitamin K also promotes the calcium accumulation in the bones, which helps build strong bones and prevent osteoporosis.
Vitamin C is another essential nutrient for maintaining strong bones. It helps form collagen, the main structural protein found in bones and connective tissue.
Collagen is what gives bones strength and elasticity. Vitamin C also helps to absorb calcium, which is necessary for strong bones.
How to Make Carrot Juice at Home:
Homemade juices are the best and the healthiest because you’re sure it was not watered down and no added sugar was included during processing.
Making your homemade carrot juice is easy, depending on the equipment. But before juicing, ensure that your carrots are well-cleaned and trimmed. You don’t have to peel them if thoroughly washed, but you can if you wish to.
The common methods to obtain the juice will include:
Method 1: Use a juicer
This is the easiest, quickest, and most efficient method. Here you simply cut the cleaned and trimmed carrots into pieces that can easily fit into the juicer and run them through to obtain the juice.
You can add some ginger or fruit to enhance the taste if you like. You can also tone down the juice with some water if you find it too concentrated.
Method 2: Use a blender
A blender can be another option if you don’t have a juicer. And although it may require a little effort, it’ll still get the job done.
To make carrot juice with a blender, chop the cleaned carrots and add to the blender with some water. Blend until smooth.
To obtain the juice, strain the mixture using a cheesecloth or any other similar fabric. You can do a final strain with a sieve if you don’t want any particles in your juice. Or you can skip this process so you can obtain some fiber in the process.
Method 3: Use a food processor.
Similar to blending, add chopped carrots to the food processor with some water and let it run until everything is blended and smooth. Strain it as you did above, and enjoy.
No matter the method you choose, making your own juices is the best way to obtain the nutrients in carrot juice without taking premade options.
Possible Side Effects of Drinking Too Much Carrot Juice
While carrot juice is a healthy drink for everyone to try, drinking too much of t may result in some side effects, including:
This is a condition where the skin temporarily takes up a yellowish tint due to high levels of beta-carotene in the blood. Beta-carotene is a plant pigment that gives red, orange, and yellow vegetables, including carrots, their color.
Carotenemia is more likely to occur with carrot juice than eating carrots since it’s more concentrated in the juice.
To enjoy your juice without taking in too much beta carotene, researchers recommend limiting your intake to 4oz or half a glass daily.
It can be high in calories
Besides discoloring your skin, too much carrot juice can increase your calorie intake compared to eating chopped carrots. A cup of carrot juice contains 94 calories, whereas a cup of raw carrots contains 52 calories.
Additionally, a cup of carrot juice contains 22 grams of carbohydrates, while a cup of raw carrots only contains 12 grams.
The sugar content in carrot juice is also high, with a glass containing up to 9 grams, while raw carrots contain 6 grams.
All these factors can make carrot juice unsuitable for those looking to lose weight or those with insulin resistance, prediabetes, or diabetes.
Since carrots juice is high in vitamin K, it can interact with certain medications such as warfarin. This is because vitamin K promotes blood clotting processes, while warfarin is prescribed to prevent blood clot formation. So vitamin K can inhibit the proper function of warfarin and vice versa.
Although rare, too much carrot juice can cause allergic reactions in sensitive individuals like those allergic to spices, celery, and other related plants.
Best Alternatives to Carrot Juice:
Beet juice is a great alternative to carrot juice as it’s low in sugar and calories. Additionally, beet juice has been shown to help lower blood pressure and improve blood flow. This makes it a great choice for people with diabetes or heart health concerns.
Tomato juice is another low-sugar option that’s also packed with nutrients like lycopene and vitamins A and C. It’s also fairly low in calories, making it a good choice for weight loss.
Cranberry juice is tart and acidic but also full of antioxidants and nutrients that can boost your health. This type of juice is also low in sugar and calories, making it a good choice for those watching their waistline or managing diabetes.
Cucumber juice is a refreshing, low-calorie alternative to carrot juice. It is hydrating and full of vitamins and minerals, making it a great choice for those looking for a healthy way to rehydrate and improve their overall health.
When juiced, cucumbers can also help to flush out toxins from your body and even aid in weight loss. If you’re looking for a healthy alternative to carrot juice, try cucumber juice!
Cucumber juice can be enjoyed on its own or added to other juices and smoothies for an extra boost of nutrition.
Celery is a good source of vitamins A, C, and K, as well as folic acid and potassium. It also contains phytochemicals that have been shown to have anti-inflammatory, anticancer, and cardiovascular benefits.
Celery juice is low in calories and high in water content, making it a great choice for those looking to lose weight or maintain their weight. It is also a diuretic, so it can help flush out toxins and excess water from the body.
The benefits of carrot juice are many, from boosting the immune system and enhancing cardiovascular health to promoting healthy skin and maintaining good eyesight.
Whether you’ll drink it once in a while or every other day, carrot juice is sure to boost your nutritional need for vitamins A, B6, C, and vitamin K, potassium, and beta carotene.
With that in mind, those with diabetes, or any issue associated with glucose regulation in the body, may want to avoid this juice as it can be high in sugar. Those looking to lose weight should also go slow with carrot juice.
Instead, consider other healthy, low-sugar alternatives like tomato, celery, or cucumber juice.
Other related health articles:
- How to Eat More Vegetables
- Best Vegetables for Diabetics
- 10+ Best Immunity Boosting Vegetables
- How to Use Food as Medicine
- Vegetables With High Protein
- How Much Fiber Per Day?
- Foods for Glowing Skin
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Thank you for showing how to make carrots juice