Carrots are a commonly consumed hardy, cool-season root vegetable. Bright orange, yellow, red, purple or white, carrots are rich in vitamins, minerals, dietary fiber, antioxidants and phytonutrients. Carrots offer a crunch when eaten raw or a mild taste when cooked. The vivid color and array of nutrients make carrots a smart choice for any diet. With their sweet flavor, they are also an excellent option for juicing. While it takes almost a pound of carrots to produce 6 to 8 oz of carrot juice, very little of its nutritional value is lost. If you do not enjoy eating your vegetables, juicing carrots is one way to meet your daily vegetable needs.Interested in losing weight? Learn more about LIVESTRONG.COM's nutrition and fitness program!
Raw carrot juice is moderately low in calories compared with other vegetables. On average, one cup of raw carrot juice contains 95 calories, 22 g of carbohydrates, 1 to 2 g of protein and less than 1 g of fat. Carrots are naturally sweet and help regulate normal blood sugar. When raw carrots are juiced, and the solids strained out, the concentrate is higher in sugar and lower in fiber. While carrot juice is recommended because of its nourishing aspects, it should be consumed in moderation. If you are diabetic, you should limit carrot juice to 4 oz. daily because it can raise blood sugar levels rapidly.
Carrot juice is packed with both water- and fat-soluble vitamins. One glass of carrot juice contains vitamins A, C, D, E and K, and B-vitamins thiamine, riboflavin, niacin, folate, vitamin B6 and vitamin B-12. One 6 to 8 oz. glass provides you with 517 percent of your daily vitamin A needs. These vitamins are important for healthy skin, eyes and hair; collagen production; strong bones, teeth and blood vessels; wound healing; proper functioning of the nervous system, muscles, heart and brain; macronutrient metabolism; normal growth and development; and immunity.
Drinking carrot juice helps you meet your daily mineral needs. Carrot juice is especially rich in potassium, containing about 600 mg per serving. But it also contains calcium, iron, phosphorus, magnesium, zinc and copper. Carrot juice meets 25 percent of your daily calcium needs, 10 percent of your phosphorus requirements, 8 percent of your magnesium needs and 5 percent of your copper requirements. Consuming adequate minerals will promote bone strength; regulate blood pressure; help your blood clot; enable your red blood cells to deliver oxygen throughout your body; promote muscle and nerve function; maintain fluid and electrolyte balance; and improve immunity and wound healing.
The bright orange color of carrots comes in part from carotenoids, antioxidant compounds found in plants that are associated with a range of health benefits. Carrots are especially rich in alpha- and beta-carotene, lutein, zeaxanthin and xanthophylls. On average, 6 to 8 oz. of carrot juice contain 35,000 IU of beta-carotene, 10 mg of alpha-carotene and 180 mg of lutein. These phytonutrients are associated with a variety of health advantages. Carotenoids are converted to vitamin A in the body, so they are linked with eye health, including the prevention of night blindness, macular degeneration and cataracts. Additionally, high carotenoid intake is associated with decreases in bladder, cervical, prostate, colon, larynx, esophageal and breast cancer. Carotenoids protect the immune system and promote overall health.