8 science-backed benefits of drinking carrot juice

According to Healthline, carrot juice—extracted from whole carrots—is rich in potassium, vitamin C, and provitamin A, making it a valuable addition to a balanced diet when consumed in moderation.

One cup (236 ml) of carrot juice delivers more than 250% of the recommended daily intake of vitamin A, along with significant amounts of vitamin C, vitamin K, and potassium. It also provides carotenoids like beta carotene, lutein, and zeaxanthin—powerful antioxidants that protect cells from free radical damage.

Here are eight science-backed reasons to add carrot juice to your daily routine:

1. Supports eye health

Carrot juice is among the richest sources of beta carotene, which the body converts into vitamin A—an essential nutrient for maintaining healthy vision. Several studies have linked a higher intake of provitamin A-rich fruits and vegetables to a reduced risk of blindness and age-related eye diseases.

Carrot juice also contains lutein and zeaxanthin, antioxidants that accumulate in the retina and may help reduce the risk of age-related macular degeneration.

Glasses of carrot juice. Illustration photo by Pixabay

2. Boosts immunity

Rich in vitamins A, C, and B6, carrot juice strengthens the immune system, as these nutrients protect immune cells from damage and support their function. A deficiency in vitamin B6, in particular, has been linked to weakened immune responses.

3. May offer anticancer properties

Preliminary studies in test tubes and animals suggest that compounds in carrot juice—including beta carotene, lutein, and polyacetylenes—may inhibit the growth of certain cancer cells. However, experts caution that more human research is needed, and carrot juice should not be used as a cancer treatment.

4. May support blood sugar control

Fermented and purple carrot juices have shown promise in animal studies for improving blood sugar regulation and reducing inflammation. Regular carrot juice also has a low glycemic index (GI)—a measure of how much a food raises blood sugar levels—making it a healthier alternative to high-GI fruit juices, though moderation is still key.

5. Promotes healthy skin

Carrot juice provides vitamin C, vital for collagen production and maintaining skin elasticity. Beta carotene further protects the skin from UV damage, contributing to a healthier, more radiant appearance.

6. Benefits heart health

The potassium in carrot juice supports healthy blood pressure levels, as studies have shown that a high-potassium diet can help protect against high blood pressure and stroke. Additionally, antioxidants in the juice may help reduce oxidative stress and lower risk factors for heart disease.

7. Supports liver function

Carotenoids in carrot juice have been shown to help protect against nonalcoholic fatty liver disease. Animal studies have demonstrated that regular carrot juice consumption can lower markers of liver inflammation, though human studies are still needed.

8. Improves digestion

According to The Times of India, the fiber and water content in carrot juice promote healthy digestion and help prevent constipation, keeping the digestive system hydrated and functioning smoothly.

Despite its many benefits, carrot juice should be consumed in moderation. Overconsumption can lead to carotenemia—a harmless condition that causes yellow-orange skin discoloration due to excess beta carotene.

Additionally, carrot juice should complement, not replace, a diet rich in whole fruits and vegetables.