If you love carrots, you might either eat them whole or blend a few of them to drink as a juice. The choice between the two forms is really dependent on what form is more easily available to you and the nutrients that you need. The important thing, however, is that you include this highly nutritious vegetable in your diet.
Here are 3 nutritional benefits of carrots and carrot juice that will help you make an informed decision about which of the two is better for you.
3 Reasons Why Carrots And Carrot Juice Are Great For You
1. Abundant In Vitamin A
Carrots get their color from the presence of high amounts of compounds called carotenoids, which are antioxidants. Antioxidants prevent the cell and DNA damage caused by free radicals in the body, reducing the chances of chronic illnesses like heart disease and cancer. Beta carotene, the carotenoid present in the highest amount in carrots, gets converted into vitamin A (also known as retinol) when carrots are consumed raw or in juice form. Vitamin A is one of the most important nutrients required by the body because it helps to maintain good eyesight, improve the immune system, and ensure healthy reproduction.
Whole carrots provide 835 µg of retinol activity equivalents (RAE) of vitamin A per 100 g.1 On the other hand, carrot juice provides 956 µg of RAE of vitamin A per 100g.2 Both forms meet the recommended daily intake of vitamin A of 700–900 of RAE for an adult.3 So, you can choose either if you want to increase your vitamin A intake.
2. Rich In Fiber
Fiber is important for your digestive system and for lowering your cholesterol, and carrots happen to be a great source of fiber. Including them in your diet will increase your fiber intake and reduce the risk of heart disease, diabetes, and colon cancer.4 Eating enough carrots can also help you manage your weight and aid weight loss because the high fiber content keeps you full for a long time.
You get 2.8 g of dietary fiber from 100 g of whole carrots and 0.8 g of dietary fiber from 100 g of carrot juice.56 Processed carrot juice contains considerably lesser fiber than whole carrots. And since the daily recommended fiber intake for adults is 25–30 g, munching on a few whole carrots instead of drinking carrot juice will be more beneficial if you’re looking to increase your fiber intake.7
3. Source Of Vitamin K
Eating carrots is a great way to supply vitamin K to your body. If it were not for vitamin K, you would bleed uncontrollably even if you sustained the smallest injury. This nutrient not only plays an important role in blood clotting but is also said to make your bones stronger by promoting calcium absorption.
Whole carrots provide 13.2 µg of vitamin K per 100 g, while carrot juice provides 15.5 µg of vitamin K per 100 g.89 Since the recommended daily vitamin K intake for adults is about 75–90 µg, it’s a good idea to drink carrot juice instead of eating whole carrots along with other sources of vitamin K.10
In addition to these nutrients, carrots are also great sources of other important nutrients like vitamin C and proteins. So, load up on carrots or carrot juice depending on your nutritional requirements and gain the many benefits.
|↑1||Full Report (All Nutrients): 11124, Carrots, raw. United States Department of Agriculture.|
|↑2||Full Report (All Nutrients): 11655, Carrot juice, canned. United States Department of Agriculture.|
|↑3||Vitamin A. National Institutes of Health Office of Dietary Supplements.|
|↑4, ↑7||Increasing Fiber Intake. UCSF Medical Center.|
|↑5, ↑8||Full Report (All Nutrients): 11124, Carrots, raw. United States Department of Agriculture.|
|↑6, ↑9||Full Report (All Nutrients): 11655, Carrot juice, canned. United States Department of Agriculture.|
|↑10||Vitamin K. MedlinePlus.|