The carrot is a root vegetable originally cultivated in Afghanistan about 5,000 years ago. The original purple, red and white carrots hybridized and created the modern-day orange carrot. The sizes of carrots range from a few inches to about 10 inches in length. The yield resulting from juicing a seven-inch carrot is approximately 1 oz. of juice. The nutritional value of carrot juice provides several dietary benefits.
Vitamin A
The vitamin A content in 4-oz. of fresh carrot juice made using four medium-sized carrots is 40,764 IU, or more than eight times the 5,000 IU daily requirement. The source of vitamin A in carrots is primarily beta-carotene, a water-soluble precursor to vitamin A that replenishes the stores in the body as needed, and the excess exits through the urinary tract. Vitamin A supports the retina of the eye and skin health.
Potassium
A 4-oz. glass of carrot juice provides 780 mg of potassium, or 22 percent of the Food and Drug Administration-recommended 3,500 mg daily. Potassium is a mineral readily available in the diet. The daily requirement is sometimes lower than the amount the body needs because a diet high in sodium increases the demand for potassium. The minerals must be in balance to properly regulate fluids and electrolytes that orchestrate healthy blood pressure.
Protein
The protein content in a 4-oz. glass of carrot juice is 2.3 g, or 5 percent of the 50 g FDA daily value. Protein is a nutrient often available in ample amounts in the standard American diet. It facilitates muscle growth, which increases the body's calorie-burning potential. Protein requirements for pregnant and breastfeeding women are higher to meet the growth and development needs of their offspring.
Glycemic Index
The glycemic index is a scale that rates foods according to their impact on the level of glucose in the blood. Carrot juice scores in the medium range on the glycemic index. It raises blood sugar only a moderate amount. The glycemic score of raw carrots is lower because the fiber in carrots slows the digestion of the carbohydrates it contains. Low- and medium-glycemic foods sustain energy longer and prevent fluctuations in blood sugar that often eventually lead to the development of diabetes.
References
- "American Journal of Clinical Nutrition": International Table of Glycemic Index and Glycemic Load Values: 2002
- MayoClinic.com; What Does Percent Daily Value Mean on Food Labels?; Katherine Zeratsky, R.D., L.D.; May 6, 2010
- USDA: Nutrient Data Laboratory: Carrots, Raw
- The Carrot Museum: History of the Carrot: A Brief Summary and Timeline
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