The carrot might not be the most exotic superfood. Even your grandma used to prepare it for you, cooked next to a pile of peas. But don’t be fooled by its somewhat dull image! The carrot is a rich source of vitamin A and other essential nutrients. And it can be even better than cooked or in a pie when you consume it raw in juice! Carrot juice is delicious and offers a variety of unexpected health benefits. In this blog, you can read everything you want to know about carrot juice, namely:
- What makes carrot juice healthy?
- What are the health benefits?
- Which nutrients does carrot juice contain?
- How do you make carrot juice?
- Are there any side effects?
What makes carrot juice healthy?
- Carrot juice contains Vitamin A, an important nutrient for skin health and normal immune system function.
- Carrot juice contains various B-vitamins, supporting your metabolism.
- Carrot juice is a good alternative to alcohol and soda: it’s filling, sweet, and mixes well.
- Carrot juice contains a combination of essential nutrients that collectively contribute to a balanced diet [1].
- Drinking carrot juice increases the body’s antioxidant levels [1].
1. Rich in nutrients
Who would have thought that the ordinary carrot would contain such a broad spectrum of vitamins and bioactive compounds? We list them for you. Carrots are rich in vitamin A in the form of beta-carotene and are also a good source of folate. According to science, this palette of nutrients could contribute significantly to a healthy diet [1].
2. Promotes metabolism
Due to its significant content of B-vitamins, carrot juice promotes your energy metabolism. These vitamins play a crucial role in the activity of various enzymes in your body involved in energy metabolism. This way, drinking carrot juice can support your energy levels. It’s the perfect drink to power through your day!
3. Good for the eyes
You’ve probably heard that carrots are good for your eyes. This isn’t just a myth. Carrots are indeed rich in beta-carotene, which can be converted into vitamin A in your body. This vitamin plays a vital role in the normal functioning of your eyes. It helps you maintain clear vision and contributes to the maintenance of normal moisture balance in your eyes. Drinking carrot juice is a convenient way to keep your eyes in top condition.
4. Good for the skin
Vitamin A (or beta-carotene) is not only good for your eyes but also for your skin. It supports the regenerative ability of the skin, helping to maintain its health. By drinking a glass of carrot juice daily, you’re nourishing and caring for your skin from within. Additionally, carrot juice contains plenty of manganese and vitamin C. These antioxidants assist in protecting your cells from oxidative damage caused by UV radiation from sunlight. This way, drinking carrot juice positively impacts the condition of your skin.
5. Good for the heart and blood vessels
By drinking a glass of carrot juice every day, you can also support the health of your heart and blood vessels. Carrot juice contains meaningful amounts of vitamins B1 and C. Vitamin B1 has a beneficial influence on the functioning of your heart, while vitamin C contributes to collagen formation, thus supporting the condition of your blood vessels. Collagen is essential for keeping your vascular walls strong and flexible.
6. Good for the immune system
Another, certainly not insignificant, health benefit of carrot juice is its potential to provide extra support to your immune system. Thanks to its high content of vitamin A and folate, carrot juice has a positive impact on your immune system, helping to maintain your resistance. Additionally, the antioxidants vitamin C and manganese help protect healthy cells and tissues. It’s an ideal way to bolster your resilience.
7. Good for the brain and mental health
The various B-vitamins in carrot juice don’t just help maintain your energy levels; they’re also involved in vital brain functions. They contribute to concentration, learning ability, and memory. Thus, carrot juice is ideal for moments when you need to be extra sharp. Moreover, B-vitamins contribute to mental resilience, stress resistance, and a balanced mood. Carrot juice is the perfect beverage for maintaining good mental balance.
8. Good for digestion
Due to its calcium content, carrot juice can support your digestion. Calcium plays a role in the function of specific enzymes involved in releasing energy from your food. Therefore, calcium helps maintain a healthy digestion.
Nutritional profile of carrot juice
These are the nutrients in one glass (250 mL) of carrot juice.
| Nutritional Information | %RDA | |
| Calorieën | 94.4 (395 kJ) | 5% |
| Carbohydrates | 85.2 (357 kJ) | |
| Fat | 3.0 (12.6 kJ) | |
| Protein | 6.2 (26.0 kJ) | |
| Alcohol | 0.0 (0.0 kJ) | |
| Carbohydrates | %RDA | |
| Total carbohydrates | 21.9 g | 7% |
| Fiber | 1.9 g | 8% |
| Starch | ~ | |
| Sugars | 9.2 g | |
| Protein | %RDA | |
| Protein | 2.2 g | 4% |
| Vitamines | %RDA | |
| Vitamin A | 45133 IU | 903% |
| Vitamin C | 20.1 mg | 33% |
| Vitamin D | ~ | ~ |
| Vitamin E (Alpha Tocopherol) | 2.7 mg | 14% |
| Vitamin K | 36.6 mcg | 46% |
| Thiamine | 0.2 mg | 14% |
| Riboflavine | 0.1 mg | 8% |
| Niacine | 0.9 mg | 5% |
| Vitamin B6 | 0.5 mg | 26% |
| Folate | 9.4 mcg | 2% |
| Vitamin B12 | 0.0 mcg | 0% |
| Pantothenic Acid | 0.5 mg | 5% |
| Choline | 23.4 mg | |
| Minerals | %RDA | |
| Calcium | 56.6 mg | 6% |
| Iron | 1.1 mg | 6% |
| Magnesium | 33.0 mg | 8% |
| Phosphorus | 99.1 mg | 10% |
| Potassium | 689 mg | 20% |
| Sodium | 68.4 mg | 3% |
| Zinc | 0.4 mg | 3% |
| Copper | 0.1 mg | 5% |
| Manganese | 0.3 mg | 15% |
| Selenium | 1.4 mcg | 2% |
| Fluoride | ~ |
Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170491/nutrients
How do you make carrot juice?
Making carrot juice is easiest with a (slow) juicer, but it can also be done with a high-quality blender. Here’s how:
- Take two or three medium-sized organic carrots. Wash and peel them if necessary. Chop them into small pieces and feed them one by one into the juicer or all at once into the blender.
- If using a blender, add some water. You can also add juice from other vegetables, for example, ginger, elderflower lemonade, or kombucha.
- Carrot juice pairs well with various vegetables and fruits! Experiment and vary. Carrot is sweet but low in fructose, so it can be used as a sweetener in a green juice or detox juice. It’s great with celery, fresh ginger, apple, lemon, or beet.
- If using a blender, strain the juice through cheesecloth. Alternatively, you can leave the fibers and consume them as you drink.
- Drink your juice as soon as possible after making it!
Other ways to incorporate carrot juice into your diet:
- Try it as a low-fat salad dressing.
- Use it as a liquid in cake recipes.
- Use it as a cooking liquid for grains or rice.
Does carrot juice have side effects?
Carrot juice has the peculiar but harmless side effect of potentially turning your skin orange! The orange pigment in beta-carotene can give your skin a radiant hue in moderate amounts, but be cautious not to overdo it!
Furthermore, studies have shown that large amounts of vitamin A had negative effects on bone structure development in children. Another study found that significant vitamin A intake increased the risk of lung cancer in smokers. However, both studies used very high amounts of the supplement, which couldn’t realistically be consumed through food.
Conclusie
Carrot juice might not be the most spectacular superfood, but it’s undoubtedly a nutritious and healthy addition to your daily diet. A daily glass of carrot juice can aid overall health, digestion, skin and eye health, brain and heart health, among other benefits. Making your own carrot juice is affordable and easy, allowing you to experiment with various vegetables, fruits, herbs, and spices. If you don’t have the time to make carrot juice yourself, you can order organic carrot juice from Sapje. Enjoy!
How can I make carrot juice myself?
– Take two or three medium-sized organic carrots. Wash them and peel or scrape if necessary. Chop them into small pieces and add them one by one to the juicer.
– If you’re using a blender, add some water. You can also add juice from other vegetables, or, for example, ginger, elderflower lemonade, or kombucha.
– Carrot juice pairs well with a variety of vegetables and fruits. Carrots are sweet but low in fructose, making them a great natural sweetener for green juice or detox blends. It’s delicious with celery, fresh ginger, apple, lemon juice, and/or beet.
– If you’re using a blender, strain the juice through a cheesecloth. Alternatively, you can leave the fibers and consume them while drinking.
– Drink your juice as soon as possible after making it!
What makes carrot juice so healthy?
– Carrot juice contains vitamin A, an essential component for skin health and the immune system.
It includes various B vitamins, supporting your metabolism.
– Carrot juice serves as a healthy alternative to alcohol and soft drinks: it’s filling, sweet, and mixes well with other beverages.
– It contains a combination of essential nutrients that contribute to a balanced diet.
– Drinking carrot juice increases the body’s antioxidant levels, which combat free radicals in your body.
