This particular vegetable is rich in vitamin A (Image: Getty)
Whether they’re served with a roast dinner, added to a morning juice or eaten raw as a snack, carrots are one of Britain’s best-loved vegetables. The average person eats around 100 carrots a year, but beyond being affordable and versatile, they’re also packed with nutrients that support overall health.
Carrots are an excellent source of carotenoids, compounds the body converts into vitamin A.
“You can get vitamin A from meat, but if you’re on a vegetarian diet or you don’t eat meat regularly, it’s important to eat plenty of carrots,” says Dr Kirsten Brandt, a senior lecturer in human nutrition and member of the Human Nutrition Research Centre at Newcastle University, who has been studying the health benefits of carrots for 25 years.
Vitamin A supports the immune system and helps maintain healthy eyesight, while lutein, found in higher amounts in yellow carrots, may help protect against age-related vision problems.
“You need a certain level of carotenoids like lutein which you’ll find more of in yellow carrots,” says Dr Brandt. “If you get absolutely no lutein for a very long time, it’ll affect your eyesight, but you don’t need very much to get the benefit.”
Carrots have long been linked with a reduced risk of cancer. Research published by Dr Brandt and her team in 2023 found eating around 300g of carrots a week was associated with an average 15% lower risk of developing cancer.
Carrots have long been linked with a reduced risk of cancer (Image: Getty)
Rather than carotenoids, the benefit appears to come from naturally occurring compounds called polyacetylenes, which help regulate inflammation and protect cells from damage.
“People tend to think carotenoids help prevent cancer, but it actually seems to be polyacetylenes,” explains Dr Brandt. “If you find a person with a lot of carotenoids in their skin and blood, it’s a sign they’ve been eating carrots, but that doesn’t mean the carotenoids are doing anything in themselves. [But] we know that polyacetylenes work because we’ve done studies on them outside of carrots, and they have the same anti-cancer effect.”
Carrots are high in fibre, which supports digestion, feeds beneficial gut bacteria and helps keep you feeling full for longer.
“Fibre plays a really important role in supporting the gut microbiome,” explains nutritionist Jenna Hope.
Carotenoids also accumulate in the skin, where they may offer some protection against sun damage.
“There is some indication they have a benefit for people with sensitive skin who are prone to sunburn,” says Dr Brandt. “It’s almost like a built-in sun lotion: the carotenoids absorb the rays from the sun before they can burn you.”
Cooked carrots make vitamin A easier for the body to absorb (Image: Getty)
Orange isn’t the only healthy option. Yellow carrots contain more lutein, while purple carrots contain anthocyanins, which are being studied for possible heart-health benefits.
“But honestly, our impression is that most carrots, regardless of colour, have broadly the same health applications,” says Dr Brandt.
For the most nutritional value, experts recommend leaving the skin on after washing them, as much of the fibre is found there. Eating carrots with healthy fats such as olive oil, hummus or tahini can also improve the absorption of carotene.
“You could cook them with a bit of olive oil, serve them with hummus, or drizzle them with tahini,” suggests Hope. “That will help with the absorption of the carotene and help ensure you get all the positive effects.”
Cooked carrots make vitamin A easier for the body to absorb, while raw carrots retain more vitamin C, so including both in your diet offers the greatest nutritional benefit.
