THE HEALTH BENEFITS OF CARROT JUICE—PLUS HOW IT COMPARES TO WHOLE CARROTS

The sweet juice is a nutritional powerhouse.

If you enjoy the sweet earthiness of carrots, try juicing them; it's a delightful way to concentrate their flavor. You'll also be able to enjoy the benefits of carrot juice, as the drink is rich in certain key nutrients. Juicing separates the solids and liquids, allowing the antioxidants, vitamins, and minerals in carrots to become concentrated in the liquid, resulting in a nutrient-packed beverage. 

Though not a substitute for water, carrot juice can help increase your intake of said nutrients. It’s also a delicious alternative to more common juices, such as orange or apple. To make sure your carrot juice is healthy, choose one that has little to no added sugars. Better yet, make carrot juice at home so you can control the ingredients and enjoy all the nutritional perks this vibrant elixir has to offer. Learn all about them here, plus how they compare to whole carrots, according to nutritionists.

Meet Our Expert

• Lina Begdache, PhD, RDN, CNS-S, CDN, FAND, registered dietitian and associate professor of health and wellness studies at Binghamton University
• Samantha Coogan, MS, RDN, LD, FAND, registered dietitian nutritionist, program director of the didactic program in nutrition and dietetics, and senior lecturer at the department of kinesiology and nutrition sciences at the University of Nevada, Las Vegas

Related: How to Eat Carrots—21 Delicious Ideas That Go Beyond the Usual Side Dishes

Benefits of Carrot Juice

Carrot juice is a drink made of the liquid from carrots. It's traditionally made by passing carrots through a juicer, which mechanically separates the solid and liquid parts of the vegetable. You can also use a blender. When making carrot juice, you can add other ingredients for additional health benefits and flavor. Try making carrot, apple, and lemon juice or grapefruit, carrot, and ginger juice.

Supports Immune Function

Carrot juice contains vitamins A and C, two key nutrients for proper immune function. First, vitamin A maintains the mucosal barriers (e.g., lining) of the respiratory and gastrointestinal tracts, which serve as the body's first line of defense against pathogens, explains Lina Begdache, PhD, RDN, CNS-S, CDN, FAND, registered dietitian and associate professor of health and wellness studies at Binghamton University. It also supports the production of white blood cells, which destroy sickness-causing germs.

Meanwhile, vitamin C is a powerful antioxidant that plays multiple roles in supporting the immune system, says Begdache. It protects immune cells from oxidative stress, a process that can impair a healthy immune response. Plus, vitamin C "supports collagen production, which is essential for proper wound healing and skin integrity," says Samantha Coogan, MS, RDN, registered dietitian nutritionist, program director of the didactic program in nutrition and dietetics, and senior lecturer at the department of kinesiology and nutrition sciences at the University of Nevada, Las Vegas. This prevents germs from entering your body and helps keep you healthy.

Helps Eye Health

Drinking carrot juice may also benefit your eyes. It's rich in beta-carotene, which turns into vitamin A in the body. Vitamin A supports the production of proteins needed for night vision, according to Begdache. Additionally, beta-carotene protects the eyes from inflammation and oxidative stress, per Coogan. This is vital for eye health, as inflammation and oxidative stress can lead to chronic eye conditions.

Promotes Heart Health

Carrot juice contains several nutrients that support the heart, says Begdache. This includes potassium, a mineral that lowers blood pressure by relaxing the walls of blood vessels, she notes. It also helps regulate heart rhythm, which can help prevent arrhythmias (e.g., heartbeat issues), according to Begdache. The beta-carotene in carrot juice also reduces oxidative stress and inflammation, two factors of heart disease.

Additionally, carrots are a natural source of nitrates, which turn into nitric oxide in the body, says Begdache. This is a gas that widens blood vessels, which improves blood flow to organs and lowers blood pressure, she notes.

Increases Hydration

Water isn't your only option for staying hydrated. "Carrot juice can certainly support hydration, since carrots are 85 to 95 percent water, making it a high water content food," explains Coogan. "Once [the carrots are] juiced, the water is expelled and more readily available, making it a great source for hydration," she adds. Carrots also contain electrolytes, "such as potassium and small amounts of sodium, which help maintain fluid balance and nerve function," says Begdache.

Related: 9 of the Best High-Fiber Foods to Eat, According to Nutritionists

Carrot Juice vs. Whole Carrots

"Carrot juice and whole carrots both offer unique healthy benefits," says Begdache. However, they have different nutritional profiles—and therefore, different effects on the body. 

• Fiber: Carrot juice is low in fiber, as most of it is removed during the juicing process, explains Begdache. "In contrast, whole carrots, especially raw or lightly cooked, are rich in both insoluble and soluble fiber, which helps regulate blood sugar levels and gut health," she adds. The combination of fiber and the physical act of chewing also makes whole carrots more filling, says Begdache. 
• Sugar: "The juice is also more calorie- and sugar-dense per serving due to the concentration of natural sugars," notes Begdache. Whether this is a concern depends on your individual needs and goals.
• Beta-carotene: Beta-carotene is more bioavailable (i.e., better absorbed) in carrot juice, according to Begdache. As mentioned, beta-carotene is an antioxidant that is converted to vitamin A in the body.

"Overall, carrot juice is a nutrient-dense and convenient option, particularly for boosting eye and immune health," says Begdache. This is due to its high content of beta-carotene, vitamin A, and vitamin C. "Whole carrots are better suited for long-term fullness, digestion, and blood sugar control," she notes. Including both versions in a balanced diet can offer the best of both worlds, she says.

Read the original article on Martha Stewart

2025-12-09T18:11:26Z