Carrots are a nutritious, convenient and versatile root vegetable. They contain many vitamins, minerals, fiber and phytochemicals linked to bone and eye health, lowered cholesterol levels and reduced cancer risk.

1. Good for Eye Health

Carrots provide ample amounts of beta-carotene and other carotenoids known to protect eye health. Lutein and zeaxanthin can filter short-wavelength light and act as antioxidants. Studies show that diets high in lutein and zeaxanthin are associated with a lower risk of age-related macular degeneration (AMD).

2. Supports Bone Health



Carrots contain potassium and vitamin K, two essential nutrients for bone health. Consuming foods rich in potassium may help preserve bone tissue through acid-base balance. Vitamin K has also been studied for its role in protecting bone health.

3. Improves Digestive Health

Carrots contain fiber, the indigestible part of plants that helps keep your bowels regular and supports gut health. The fiber in carrots acts as a prebiotic, feeding beneficial gut bacteria. High-fiber diets improve the balance of gut bacteria and are associated with a reduced risk of colon cancer.

4. Reduces Risk of Cancer

Experts recommend eating carrots regularly due to their rich supply of carotenoids, which act as antioxidants. Limited evidence suggests that a diet rich in carotenoids is associated with lower levels of certain cancers. Some studies indicate compounds in carrots may help create an environment less supportive of cancer growth and may decrease cancer cell growth. However, more human research is needed. Carrots are also rich in polyphenols, phenolic acids and polyacetylenes such as falcarinol, which have antioxidant and anti-inflammatory properties.

5. Lowers Blood Cholesterol

Diet plays an important role in cholesterol levels. Carrots contain antioxidants and fiber, both important for heart health. Antioxidants like beta-carotene may help lower inflammation, while high-fiber diets are recommended to help reduce cholesterol.

6. Aids in Weight Loss Efforts

Creating a calorie deficit can support weight loss. Due to their high nutrient content and low calorie count, carrots are a great addition to a weight loss or maintenance plan. When eaten raw, their crunchy texture may also increase feelings of fullness because they take longer to consume.

7. Helps Control Diabetes
Carrots are a non-starchy vegetable and can be included in a diabetes-friendly diet. They contain beta-carotene, and some research suggests that higher intakes of beta-carotene are associated with a reduced risk of diabetes.

8. Supports Immune Function

Carrots contain provitamin A (beta-carotene) and vitamin C, two essential vitamins for a healthy immune system. Some studies suggest carrot juice may produce a short-term immune response, possibly due to specific compounds in carrots.

9. Promotes Healthy Teeth and Gums

Some research suggests carotenoids may help prevent gum disease due to their anti-inflammatory properties. However, more research is needed.

10. Improves Skin Health

Vitamin C supports collagen production, which affects skin elasticity. Carrot pigments may promote a healthy glow and offer some protection against harmful ultraviolet rays. Excessive beta-carotene intake can lead to carotenemia, causing temporary skin discoloration that usually resolves when intake is reduced.

Nutrition in One Medium Raw Carrot (61 g)

Calories: 25
Fat: 0 g
Carbohydrates: 6 g
Fiber: 1.5 g
Sugars: 2.9 g
Protein: 0.5 g
Sodium: 42 mg
Potassium: 195.2 mg
Vitamin A: 509 mcg
Vitamin C: 3.6 mg
Vitamin K: 8 mcg
Beta-carotene: 5053.8 mcg

How to Choose and Store Carrots

When buying fresh carrots, choose ones that are well-shaped, smooth, firm and crisp with deep color and fresh green tops. Avoid wilted, soft or split carrots. Store them in the refrigerator for up to two weeks in a plastic bag or tightly sealed container with the tops removed.

Baby Carrots vs Regular Carrots



Baby carrots are minimally processed from larger carrots, cut, peeled and shaped into snack-size pieces. They are convenient, reduce food waste and help increase vegetable intake because they require no preparation.

Who Should Be Careful With Carrots?

People with birch pollen allergies may also react to carrots, especially raw carrot juice, which can cause oral allergy symptoms such as itching around the lips, mouth and tongue.
Individuals with gastrointestinal disorders may need to increase fiber intake gradually to avoid gas and bloating.
Like other root vegetables, carrots may be exposed to contaminants, but washing, peeling and cooking typically reduce residue levels.