✓ Evidence Based

8 Health Benefits Of Eating Carrots

Carrots are one of the healthiest vegetables you can eat. They are rich in vitamins, minerals, and fiber (1). They have also have anti-inflammatory effects and protect against many diseases.

Carrots are rich in vitamin A and beta-carotene. They are an excellent source of dietary fiber and antioxidants (2). They are also a good source of vitamin C.

Carrot Benefits

There are several amazing health benefits of carrots. Let’s look at those in detail:

1. Strengthens your bones

Carrots play a huge role in keeping your bones strong as you age. This is because it contains vitamin K. Vitamin K is an essential fat-soluble vitamin that helps maintain bone density and prevent fractures (3).

It also helps form osteocalcin, which is a protein that binds calcium ions in your bones (4). This builds strong bones and prevents them from becoming brittle or fragile. Without enough Vitamin K, your body cannot use the calcium that well. This can lead to weak, brittle bones or osteoporosis.

Vitamin K also has been shown to help prevent coronary artery calcification, which is the buildup of calcium in the arteries. The same process that occurs in your bones happens in your arteries, too. As we get older, arteries become stiffer and less flexible over time if you don’t have enough Vitamin K2.

Researchers at Tufts University recently discovered that eating more carrots can help build stronger bones by improving calcium absorption, which can reduce the risk of osteoporosis.

For their study, they put participants on a low-calcium diet and measured how much calcium they absorbed over time. Then they had them eat one cup of carrot juice every day for two weeks to see if it would increase their bone mineral density.

The results were pretty impressive. The participants who ate a cup of carrots each day experienced an 8 percent increase in bone density after just two weeks. This means that consuming extra carrots may help prevent osteoporosis and keep bones strong as we age.

Summary :Carrots are high in vitamin K, which help bone metabolism in the body and keeping bones strong.

2. May improve eye health

Carrots are not only delicious, but they can also be an excellent addition to your diet if you have eye problems. Carrots contain vitamin A and beta-carotene, which help improve eyesight and prevent macular degeneration and cataracts (5).

Vitamin A is a fat-soluble vitamin that has several functions in the human body, including vision (6). It plays an important role in the health of your eyes and skin, and it helps regulate the immune system.

Vitamin A deficiency can cause night blindness, which is when you are unable to see in dim or low light conditions (7). The condition is caused by changes in the retina which prevent it from responding properly to incoming light.

Beta-carotene on the other hand is a carotenoid that’s naturally found in plants, especially those with orange, yellow, and red colorings. It gives carrots their orange hue, for example.

Beta-carotene is an antioxidant that helps protect against free radical damage in the body (8). Free radicals can damage cells in our bodies, increasing our risk for certain diseases like cancer and age-related macular degeneration.

Summary :Because carrots are high in vitamin A and beta-carotene, eating them may help improve eye health and prevent diseases like age-related macular degeneration in the eye.

3. May help reduce allergy flare-ups

Carrot protein has been shown to have anti-inflammatory properties, which could be beneficial for people who suffer from allergies (9). They found that when a person is exposed to an allergen such as pollen, an immune response is triggered by a type of white blood cell called T cells.

This causes inflammation which can cause symptoms such as sneezing and a runny nose. In some cases, it can lead to anaphylaxis or an extreme allergic reaction where the airways become blocked.

However, if someone has high levels of carotenoids in their blood, their immune system will be less reactive and less likely to trigger an inflammatory response.

Researchers from the University of Alberta investigated if this protein could affect asthma symptoms by experimenting on mice that were allergic to dust mites. They found that those that were given carrot protein showed less severe lung inflammation than those who weren’t fed the supplement.

The team believes that the reason for this is down to the anti-inflammatory properties of carrot protein, which reduces swelling in tissues. This means that when we eat carrots, our bodies produce less histamine which is an inflammatory substance released during allergic reactions. The researchers hope that these findings will lead to new treatments for people with allergies and asthma.

Summary :The anti-inflammatory properties in carrots have been shown to lessen the effects of allergies that may be triggering for some people.

4. Helps support heart health

Heart disease is the leading cause of death worldwide (10). In the United States, around 1 in 4 deaths are caused by heart disease, and it is responsible for more deaths than all forms of cancer combined.

Heart disease is defined as a condition in which arteries become narrowed or blocked. This can lead to several different problems, including chest pain, heart attack, and stroke.

Carrots are one of the best vegetables for lowering cholesterol (11). Researchers found that eating one-half cup of carrots daily lowered LDL cholesterol by 9 percent and total cholesterol by 6 percent over three weeks.

Carrots are also a great source of potassium, which can help lower blood pressure and reduce the risk of heart disease. Potassium is an essential mineral that helps your body maintain healthy blood pressure (12).

Summary :Studies have shown that eating carrots can lower cholesterol which can lower the risk of heart disease and support heart health overall.

5. May reduce cancer risk

Carrots have been shown to reduce cancer risk by up to 20 percent (13). This effect is due to their high level of beta-carotene which acts as an antioxidant in the body. It also protects against free-radical damage that can cause cancer growth.

Carrots also contain lutein and zeaxanthin which prevent the growth of tumors in the retina and lung (14). These two antioxidants are protective against breast cancer in women, especially those who eat at least five servings of fruits and vegetables per day!

A new study from China shows that eating carrots regularly reduces the risk of lung cancer by 24% in men and women equally.

Women who ate more than 1.5 servings per day had a 32% lower risk of developing lung cancer compared with women who ate less than 1 serving per week. Men who ate more than 2 servings per day had a 44% lower risk of developing lung cancer compared with men who ate less than 1 serving per week.

Summary :Carrots contain lutein and zeaxanthin which has been shown to help prevent growth of cancerous tumors and reduce the risk of cancer.

6. May promote healthier hair

Carrots may promote healthier hair by preventing hair loss as well as increasing the growth rate of new hair. Carrot juice contains betaine, which is essential for healthy liver function and can help prevent hair loss caused by poor liver health (15, 16).

Betaine also helps to improve the health of your scalp by reducing inflammation and increasing circulation to the area.

The beta-carotene in carrots promotes cell turnover, giving you shinier, healthier-looking hair. Vitamin C in carrots also helps protect your body from free radicals that damage hair follicles and weaken them (17).

Summary :The chemicals in carrots, betaine and beta carotene, have been proven to prevent hair loss and help give shiny, healthy hair.

7. May support weight loss

Carrots are high in fiber. Fiber helps you feel fuller longer and prevents blood sugar spikes that could lead to cravings and overeating later in the day. People who eat more fiber tend to weigh less than those who don’t get enough of it in their diets (18).

Fibrous foods also help prevent constipation and other digestive problems that can cause you to feel bloated after eating processed foods. Carrots are also an excellent source of insoluble fiber, which keeps your digestive tract healthy (19).

Carrots are also a good source of pectin. Pectin is a soluble fiber that helps reduce appetite by making us feel fuller for longer. The high water content in carrots helps keep us hydrated by keeping our digestive system healthy.

Summary :Due to the high amount of fiber in carrots, they may help increase feelings of fullness and can help to promote weight loss.

8. Boost your immune system

Carrots are essential for a strong immune system. The carotenoids in carrots can also help boost the production of white blood cells, which fight off infections.

Beta-carotene has been shown to boost the immune system by increasing levels of infection-fighting white blood cells called natural killer cells (20). These cells are an important component of our body’s first line of defense against viruses and bacteria.

Summary:Carrots can help boost the immune system due to the carotenoids they contain.

How to eat carrots safely

Carrot juice is often used as a home remedy for hair loss and to prevent cancer, but eating too many carrots can be harmful. Carrots contain high levels of carotene, which the body converts into vitamin A. Eating excessive amounts of carrots can cause hypervitaminosis A, which can lead to liver damage and vision problems (21).

If you’re getting your daily carrot fix keep the amount under 1 cup per day. However, if you don’t consume carrots every day, it’s okay to exceed this limit.

Carrots can also be contaminated by dirt. Carrots are a vegetable that is often grown in the ground, which means they are at risk of being exposed to soil-borne pathogens. The most common source is a contaminated irrigation system or water source.

If you purchase your carrots from a grocery store, they may have been washed and packaged in an attempt to kill any possible pathogens before they reach you. However, if you buy them from the farmer’s market, it’s important to know how to wash and clean them properly so that they can be eaten safely!

Summary :Although carrots are generally healthy, eating too much of them can cause issues like hypervitaminosis A. Though this does not happen often, they are also sometimes contaminated with soil-borne pathogens.


Thanks to their rich supply of nutrients and antioxidants, eating carrots every day is a great idea (22). This isn’t a bad habit to get into at all. So if you aren’t already doing so, you might even want to consider adding carrots to your grocery list this week!