As a kid I can still remember our hand juicer, mounted down to the counter in the kitchen and watching my mom juice dozens and dozens of carrots. I can’t say it’s every six-year old’s favorite or first choice when it comes to juice. Twenty years later, there’s a reason why mom was cranking that lever for hours. Carrot juice is incredibly nutritious, loaded with vitamins, nutrients, and powerful plant compounds. Studies have shown that carrot juice contains powerful antioxidants which can help fight age related disease and provide the daily nutrients you need for optimal health and energy. We’re going to cover more about the benefits of carrot juice and why you may want to include this powerful and delicious vegetable in your diet.
Carrot Juice Nutrition
Carrots are one of the most important root vegetables rich in bioactive compounds, vitamins, nutrients, and dietary fibers which have significant health benefits. Stacked with vitamin C, potassium, and vitamin A, drinking carrot juice can provide a host of benefits.
Carrots are a great source of carbohydrates and minerals like calcium, phosphorus, and magnesium. They also contain powerful phytonutrients such as carotenoids and polyphenols such as beta-carotene which is responsible for their bright orange color.
Carotenoids have powerful antioxidant effects, which have been shown to reduce the risk of chronic disease states, associated with the aging process [R].
Carrots come in several sizes and colors (Purple, Orange, Yellow, and White). Studies show that purple carrots show the highest concentration of total polyphenols, while yellow and orange show the highest concentration of carotenoids [R].
Per the USA Food Central Database 100g of Raw Carrot Juice contains
- Calories 40
- Carbohydrates 9.28g
- Fat 0.15g
- Protein 0.95g
- Sugars 3.91g
- Calcium 14mg
- Magnesium 14mg
- Phosphorus 42mg
- Potassium 292mg
- Vitamin C 8.5mg
- Lutein & Zeaxanthin 333ug
- Beta Carotene 9300ug
Carrot Juice Benefits
1. May Improve Blood Pressure
Epidemiological studies have shown that carrot juice may be associated with a lower risk of developing several metabolic dysfunctions. Diets enriched with fruit and vegetables have shown reduced cardiovascular events and risk as they contain bioactive compounds, including carotenoids, polyphenols, vitamins, and fiber.
Carrot antioxidant compounds including carotenoids and polyphenols can scavenge reactive oxygen species and increase endogenous defense systems resulting in a reduction of oxidative stress, decreasing the risk of cardiovascular diseases [R].
2. May Improve Eye Health
Carrot juice is an excellent source of beta-carotene and the xanthophylls lutein and zeaxanthin. Xanthophylls can protect your eyes from sun exposure and long-term blue light
One of the leading causes of blindness is macular degeneration, degeneration of the retina. Long-term blue-light exposure can negatively affect the sensitive parts of the eye. Studies show that the carotenoids lutein and zeaxanthin, which are found in the retina can help absorb blue light.
Researchers at Harvard found that incorporating at least six milligrams of lutein in your diet a day can decrease your risk of developing macular degeneration by 43%. Increasing the amount of lutein and zeaxanthin rich foods in your diet can also help to slow or halt current eye damage and prevent your current condition from progressing. Lutein is absorbed from dietary sources, and transported in large quantities, to the macula and lens of the eye. Lutein may lower the risk of developing AMD, cataracts, and prevent advancement of mild to moderate eye disease [R]. Lutein supplements are available, however, if you include more lutein and zeaxanthin into your diet, kale contains an impressive 40,000 mcg of lutein and zeaxanthin per 1 cup serving as well as beta-carotene.
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3. May Improve Skin Health
Carrots are rich in bioactive compounds, including vitamin C, vitamin E, beta carotene, polyphenols, and phenolic acids, which can contribute to oxidant defense, lower inflammation, and promote structural support of the skin. Epidemiological studies have associated higher intakes of select fruits and vegetables with positive skin health. Evidence suggests that these powerful plant compounds can help in the anti-aging process that promote skin barrier health and function [R].
4. May Protect Your Liver
Several studies suggest that carotenoids found in carrot juice can benefit liver health protecting against non-alcoholic fatty liver disease (NAFLD) [R]. NAFLD occurs when fat accumulates on your live, and can develop as a result of poor diet, excess weight, or obesity. Preliminary studies suggest that carrot juice reduces markers for NAFLD and inflammation [R] contributing to better liver health.
Carrot Juice Benefits: Takeaway
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