{"id":635207,"date":"2026-02-12T09:30:44","date_gmt":"2026-02-12T14:30:44","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=635207"},"modified":"2026-02-19T19:54:18","modified_gmt":"2026-02-20T00:54:18","slug":"benefits-of-carrots","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/benefits-of-carrots\/","title":{"rendered":"8 health benefits of carrots"},"content":{"rendered":"

Raw carrot salad recipes have taken social media by storm. These popular root vegetables get their bright orange color from their high beta-carotene content, a potent antioxidant and pigment. Eating a lot of carrots\u2014or other orange fruits and vegetables, for that matter\u2014may give skin a yellow-orange tint. For this reason, some people refer to the viral carrot recipes as \u201ceating your skincare\u201d and a shortcut to what\u2019s been dubbed the \u201ccarrot tan.\u201d<\/span><\/p>\n

There\u2019s some truth behind this: There are skin health benefits of carrots. But they also offer more than that. Carrots also provide dietary <\/span>fiber<\/span><\/a> and can support overall health, though they\u2019re particularly beneficial for normal vision and antioxidant effects.<\/span><\/p>\n

8 health benefits of carrots<\/span><\/h2>\n

Eating plenty of vegetables is an important part of a balanced diet. While you should aim for a variety, there\u2019s a case for incorporating carrots into your regular rotation. Here\u2019s what you could gain from eating carrots, according to experts and researchers.<\/span><\/p>\n

1. Provide antioxidants<\/span><\/h3>\n

\u201cCarrots are rich in beta-carotene, which the body converts to vitamin A,\u201d says <\/span>Supriya Rao, MD<\/span><\/a>, a quadruple board-certified healthcare provider based in the Greater Boston area. You\u2019ve probably heard of antioxidants and know they\u2019re important, but what do they do? \u201cAntioxidants can help reduce oxidative stress,\u201d Dr. Rao explains. She notes that the antioxidants in carrots, particularly carotenoids, support eye, immune, brain, and skin health, as well as healthy aging.\u00a0<\/span><\/p>\n

Though important, beta-carotene is just one of the carotenoids in carrots. It\u2019s mainly found in orange carrots along with alpha-carotene, lutein, and zeaxanthin. Other carotenoids, such as lycopene, are mainly found in red carrots. Purple carrots also contain carotenoids, though they\u2019re usually higher in anthocyanins, a different class of antioxidants responsible for their unique pigment.\u00a0<\/span><\/p>\n

While more research is needed, antioxidant-rich plant foods <\/span>may reduce the risk<\/span><\/a> of certain cancers, cardiovascular (heart) disease, and overall risk of death.<\/span><\/p>\n

If you peel your carrots, you\u2019re going to want to hear this: A good chunk of these antioxidants is in the peel. \u201cThe peel of carrots contains over 50% of the phenolic antioxidant compounds in carrots,\u201d says <\/span>Jenna Volpe, RDN<\/span><\/a>, dietitian and founder of Whole-istic Living in Austin, Texas.<\/span><\/p>\n

2. Protect against certain eye diseases<\/span><\/h3>\n

Some of the most research-backed benefits of carrots involve <\/span>eye health<\/span><\/a>. Let\u2019s circle back to two specific carotenoids found in carrots, lutein and zeaxanthin. These antioxidants may help support vision and be linked to a lower risk of certain eye diseases.<\/span><\/p>\n

The two <\/span>have been shown<\/span><\/a> to delay the progression of certain eye diseases, such as age-related macular degeneration (AMD) and cataracts. They work by scavenging free radicals to reduce oxidative damage, which can also benefit other organs, such as the skin and heart.\u00a0<\/span><\/p>\n

Carrots may also ward against another common vision problem: night blindness. The vegetable\u2019s <\/span>vitamin A<\/span><\/a> may <\/span>help<\/span><\/a> prevent night blindness. Difficulty seeing in low light conditions can occur as a result of <\/span>vitamin A deficiency<\/span><\/a>, so it makes sense that vitamin A-rich carrots could help.<\/span><\/p>\n

3. Support the immune system<\/span><\/h3>\n

Antioxidants like <\/span>vitamin C<\/span><\/a> are heavily associated with boosting immunity. While carrots provide some vitamin C, it\u2019s those potent carotenoids that largely lend them their immune-enhancing properties.<\/span><\/p>\n

\u201cThe beta-carotene and other bioactive compounds in carrots (such as phenolic acid and flavonoids) can optimize the pathways of our immune system, leading to more resilience against infections, viruses, and diseases,\u201d Volpe explains.<\/span><\/p>\n

Carrots\u2019 primary carotenoid, beta-carotene, may also exhibit anti-inflammatory properties, <\/span>research<\/span><\/a> suggests. While some inflammation is part of a healthy immune response, too much can dysregulate the immune system. So, keeping inflammation at bay can help get immunity back on track.<\/span><\/p>\n

4. Aid digestion<\/span><\/h3>\n

Generally speaking, Americans <\/span>don\u2019t get enough fiber<\/span><\/a> or eat enough fruits and vegetables. One of the perks of carrots is that they\u2019re a good source of dietary fiber, which not only supports <\/span>healthy digestion<\/span><\/a> but also overall health and wellness.<\/span><\/p>\n

\u201cFiber is one of the biggest gut health benefits of carrots,\u201d Dr. Rao says. \u201cThey contain both soluble and insoluble fiber, which supports regular bowel movements and helps nourish beneficial gut bacteria.\u201d<\/span><\/p>\n

Unsurprisingly, eating carrots could increase bowel regularity. <\/span>A cross-sectional study<\/span><\/a> involving more than 13,000 participants found that higher intake of non-starchy vegetables, including red and orange vegetables, was associated with reduced <\/span>constipation<\/span><\/a>. This could be chalked up, in part, to carrots\u2019 high fiber content, which attracts water into the gut and adds bulk to stools.<\/span><\/p>\n

5. Promote healthy skin<\/span><\/h3>\n

We\u2019ve hinted at the link between carrots and skin health, so let\u2019s break it down. Do carrots really turn your skin orange? Yes, they can, but only when eaten in very large amounts over time. This is known as carotenemia, and it\u2019s usually harmless and reversible. Some welcome the yellow-orange tint and liken it to a type of glow (i.e., a carrot tan).<\/span><\/p>\n

Aside from welcome or unwelcome changes to your skin color, carrots can also support healthy skin with their antioxidant properties, <\/span>research<\/span><\/a> demonstrates. \u201cThe carotenoids in yellow and orange carrots are known to help boost skin cells\u2019 innate resistance to ultraviolet (UV) B-induced skin damage,\u201d Volpe says. This reduced sun sensitivity could lessen the severity of sunburn, though it doesn\u2019t replace the use of sunscreen.\u00a0<\/span><\/p>\n

Carrots may also support skin at a cellular level. \u201cThese carotenoids have also been shown to help protect our skin cells from UVA-induced pigmentation and oxidative damage,\u201d Volpe says. She adds that <\/span>sun damage<\/span><\/a> is a common cause of skin aging, so eating carrots may offer some anti-aging benefits for the skin, hence the \u201ceat your skincare\u201d trend seen online.<\/span><\/p>\n

6. May reduce risk of heart disease<\/span><\/h3>\n

High <\/span>cholesterol levels<\/span><\/a> and blood pressure are both risk factors for <\/span>cardiovascular diseases<\/span><\/a>, the leading cause of death in the U.S. Rich in antioxidants and other nutrients that support heart health, carrots may help improve both.<\/span><\/p>\n

For starters, beta-carotene and fiber\u2014both found in carrots\u2014may play a role in lowering cholesterol levels. Although beta-carotene is linked to healthier lipid levels in some studies, dietary fiber likely has a stronger effect in <\/span>significantly reducing cholesterol<\/span><\/a>.\u00a0<\/span><\/p>\n

What\u2019s more, carrots are a good source of potassium, Dr. Rao says. This mineral is associated with supporting healthy blood pressure levels, especially in those with high blood pressure (hypertension), per <\/span>a meta-analysis<\/span><\/a>.<\/span><\/p>\n

While eating carrots is a heart-healthy choice, it\u2019s just one of several factors that may help prevent cardiovascular diseases. \u201cDiets that include a variety of vegetables like carrots are consistently associated with a lower risk of heart disease because they contribute to an overall anti-inflammatory eating pattern,\u201d Dr. Rao explains.<\/span><\/p>\n

7. Balance blood sugar levels<\/span><\/h3>\n

There\u2019s a reason why carrots are often incorporated in cake and other baked goods: They\u2019re naturally sweet. But does the sugar in carrots spike blood glucose?\u00a0<\/span><\/p>\n

\u201cCarrots are relatively low in fat, high in fiber, and low on the glycemic index, meaning they generally do not cause large blood sugar spikes,\u201d Dr. Rao says. \u201cCarrots are typically well tolerated for people with insulin resistance or Type 2 diabetes when eaten as part of a balanced diet.\u201d<\/span><\/p>\n

Some animal studies<\/span><\/a> have even shown a beneficial effect of carrots on blood sugar levels, though these findings haven\u2019t been demonstrated in any human trials.<\/span><\/p>\n

However, there is a caveat worth noting: Large amounts of carrots could increase blood sugar levels in those with Type 2 diabetes, Volpe says. This is especially true of carrot juice, she adds, since it doesn\u2019t contain the fiber that helps buffer glucose. Her recommendation? Eat carrots or drink carrot juice along with sources of protein, fiber, and healthy fats.<\/span><\/p>\n

8. May support brain health<\/span><\/h3>\n

The antioxidants in carrots, which help reduce oxidative stress, may have brain health benefits, Dr. Rao says. Researchers have begun looking into the potential neuroprotective properties of carotenoids, and while more research is needed, what we know so far is promising.<\/span><\/p>\n

Carotenoid supplementation was associated with small improvements in cognitive performance in <\/span>one systematic review<\/span><\/a>. Most of the studies on this topic have been conducted in populations without cognitive impairment, suggesting that carotenoids may reduce the risk of dementia. In people with <\/span>Alzheimer\u2019s disease<\/span><\/a>, carotenoid intake may help protect against cognitive decline and manage potential symptoms or risk factors. However, the evidence behind its ability to prevent or slow disease progression is still limited.<\/span><\/p>\n

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