6 Ways Drinking Carrot Juice Can Benefit Your Health

Carrot juice is rich in vitamins A, C, E, K, potassium, and iron. It can support eye, skin, and heart health, and the immune system. It also offers a quick energy boost.

Carrot juice is rich in antioxidants such as vitamins A, C, and E.

Antioxidants are compounds that help protect cells from damage caused by unstable molecules called free radicals. Your body is exposed to free radicals due to environmental pollutants, ultraviolet rays, smoking, infections, and energy production.

A large study found that eating a high-antioxidant diet was linked to a lower risk of dying from any cause.

Carrots are rich in vitamin A and the antioxidants lutein and zeaxanthin.

Your eyes need vitamin A to see in dim light. Vitamin A deficiency can cause a condition called xerophthalmia, which is when you cannot see well in low light or darkness.

Lutein and zeaxanthin are antioxidants. These compounds help protect your eyes from light damage.

Vitamin A is important for cell growth and repair. Your skin is constantly forming new skin cells and shedding the outer layer of older cells. Vitamin A supports this process. It is also essential for wound healing.

A form of vitamin A called retinol is commonly used to treat acne. A 2022 study found that people with acne had lower levels of vitamin A.

Carrot juice is also rich in vitamin C. Your body uses vitamin C to make collagen. Collagen keeps skin and bones firm yet elastic. Vitamin C can also help prevent pigmentation (dark spots) caused by ultraviolet light.

Beta-carotene is a plant pigment found in carrots that gives the vegetable its orange color. It can also support the immune system. A 2023 study found that carrot juice may improve immune cells’ ability to respond to potential dangers, such as bacteria that cause infections.

Beta-carotene and other antioxidants in carrot juice can support the immune system. When the immune system works properly, it can eliminate or reduce inflammation effectively.

A study found that eating foods high in beta-carotene is linked to decreased C-reactive protein (CRP) levels. Doctors often measure CRP to check for inflammation in the body.

Carrots are rich in vitamins A, C, and E, and potassium, all of which support heart health.

A 2024 study found that drinking juice high in vitamins A and E can improve blood lipid and antioxidant levels. It also helped blood become thinner and flow more easily through the blood vessels.

Higher levels of vitamins A, E, and C were also linked to a lower risk of death from heart disease.

Getting enough potassium is important for heart health. Higher potassium intake can improve blood pressure, especially in people with hypertension (high blood pressure).

Carrot juice contains a good amount of carbohydrates, sugars, and micronutrients such as vitamins A, C, and K, potassium, and iron.

A 240-milliliter (ml) serving of 100% carrot juice provides:

• Calories: 96 kcal
• Fat: 0.3 grams (g)
• Sodium: 158 milligrams (mg)
• Carbohydrates: 22.3 g
• Fiber: 1.9 g
• Total sugars: 9.3 g
• Protein: 2.2 g

100% carrot juice is rich in several vitamins and minerals:

• Vitamin A: 2290 micrograms (mcg), 254.4% of the Daily Value (DV)
• Vitamin K: 37.2 mcg, 31.0% of the DV
• Vitamin C: 20 mg, 22.2% of the DV
• Vitamin E: 2.7 mg, 18% of the DV
• Potassium: 701 mg, 14.9% of the DV
• Iron: 1.1 mg, 6.1% of the DV

Considerations 

Carrot juice is high in carbohydrates and sugar. It’s great for quick energy, which means it raises blood sugar levels much more than a whole carrot. Many commercial carrot juices also have added sugar on top of the natural sugar in carrots.

Juices lack fiber. It takes 4–6 medium carrots to make one serving of carrot juice. While 4–6 medium carrots contain 6.8–10.2 g of fiber, the juice made from them has only about 1.9 g.

Nutrition Guidelines 

A cup of juice is considered one serving. It contains a large amount of fast-absorbing carbohydrates and sugar. The American Heart Association (AHA) recommends keeping the portion small. It advises downsizing the serving to ½ cup, or 4 ounces.

Although carrot juice is generally considered safe for most adults, there are a few risks to keep in mind:

• Carrot juice can cause carotenemia: Drinking too much carrot juice can cause carotenemia, which is when the skin develops an orange color from a buildup of beta-carotene (the orange plant pigment found in carrots). The orange color may be especially noticeable on the skin of the hands and the soles of the feet. Carotenemia is harmless and goes away when you stop or reduce carrot juice intake.
• Carrot juice is high in sugar: Commercial fruit juices can contain a lot of added sugars. The recommended limit for daily added sugar intake is 25 grams for women and 36 grams for men. To keep sugars lower, opt for 100% juices. If 100% juice is not available, read nutrition fact labels to choose the one with the lowest added sugars.
• Homemade orange juice can cause foodborne diseases: Commercial juices are pasteurized, which kills microbes. Homemade juices are more prone to spoilage. You can get foodborne infections if you drink spoiled carrot juice. Be cautious about drinking unpasteurized juices if you have a compromised immune system or are pregnant.

Here are some ways to enjoy carrot juice:

• Drink it fresh. Some nutrients, like vitamins A and C, are lost due to heat, sunlight, and oxygen. Drink carrot juice fresh to get the most nutrients. Refrigerate homemade juices and don’t leave them outside for more than two hours.
• Use different types of carrots when making juice. Some varieties include purple carrots, rainbow carrots, yellow carrots, and white carrots. They contain different compounds. For example, purple carrots are rich in anthocyanins, a strong antioxidant.
• Add chia seeds to carrot juice. Chia seeds absorb liquids, giving the seeds an enjoyable gel-like texture. They’ll also add fiber, protein, healthy fats, vitamins, and minerals to the juice.
• Pair it with protein and fats. Drink 100% juice with foods that have protein or healthy fats, like nuts. These slow digestion and help blood sugar rise more slowly. Combine carrot juice with nuts, which both have protein and healthy fats.
• Make an iced drink. Blend carrot juice with ice and fruits for a refreshing smoothie. You can also pour carrot juice over ice and enjoy the drink as it dilutes.
• Make your own juice blend. Choose a few other vegetables or lower-sugar fruits, such as beet, celery, or lemon juice, and juice them with carrots for a more complex flavor profile.
• Choose 100% carrot juice when buying commercial juices. Some juices are labeled as ‘punch,’ ‘nectar, ‘drink,’ ‘beverage,’ or ‘cocktail.’ They usually contain added sugars and additives. You can also choose canned carrots packed with 100% carrot juice.