Our grandparents were right about carrots being good for our eyesight, but it turns out that the humble vegetable can do so much more for our bodies.
Accompanying Sunday roasts, added to pies and stews or served raw, cut into thin sticks, carrots are an integral part of the British diet, with the average consumer eating around 100 a year.
Their value, however, is not limited to the fact that they are economical, easy to use, and can be used in dozens of different recipes.
Carrots are considered a true "hidden" superfood , as their consumption has been linked to benefits for vision, skin, gut and immune system, as well as better sleep and a reduced risk of certain types of cancer. So what is it that makes them so beneficial?
From vision and immunity to cell protection
One of the main nutritional benefits of carrots is that they are a significant source of vitamin A. This is due to carotenoids, natural pigments that the body can break down and convert into vitamin A.
Dr. Kirsten Brand, senior lecturer in Human Nutrition and member of the Human Nutrition Research Centre at Newcastle University, has been studying the properties of carrots for 25 years.
As he explains, "vitamin A can also be obtained from meat, but for those who follow a vegetarian diet or do not regularly consume animal products, it is important to include enough carrots in their diet . "
Vitamin A contributes to the proper functioning of the immune system, while also playing a crucial role in eye health. In particular, it is linked to the prevention of macular degeneration, a condition that can lead to serious vision loss in old age.
Of particular importance is lutein, a carotenoid found in higher amounts in yellow carrots. According to Dr. Brand, “long-term complete lutein deficiency can affect vision, but very large amounts are not required to ensure the benefit . ”
Carrots have also been the focus of research for their potential cancer prevention. For years, this property was mainly attributed to carotenoids, the phytonutrients that give fruits and vegetables like grapefruit, peppers, tomatoes, and pumpkin their red, orange, and yellow colors.
Previous studies have linked higher levels of carotenoids in the body to a lower risk of chronic diseases, such as cardiovascular disease, as well as certain forms of cancer, including prostate, colon and stomach cancer.
However, research published in 2023 by Dr. Brand and her team showed that consuming 300 grams of carrots per week was associated with an average 15% lower risk of cancer .
Scientists believe that this effect is due not so much to the carotenoids as to other compounds found in carrots, called polyacetylenes. These substances appear to help regulate inflammation and limit cellular damage, thus offering a possible protective effect.
Dr. Brandt points out that "most people think that carotenoids are the ones that help prevent cancer, but the evidence suggests that polyacetylenes may play a greater role . "
He adds, in fact, that "high levels of carotenoids in the skin and blood may simply indicate that someone frequently consumes carrots, without this meaning that the carotenoids themselves are responsible for the anti-cancer effect . "
On the contrary, polyacetylenes have also been studied individually, outside of carrots, and appear to exhibit a similar anticancer effect.
Gut, satiety, sleep and skin health
Another important feature of carrots is their high fiber content. Fiber supports the functioning of the digestive system, contributes to the balance of the intestinal microbiome and prolongs the feeling of satiety.
Because they break down slowly, they help us feel fuller for longer, thus limiting the need for frequent and often unhealthy snacks.
Nutritionist and author of the book How To Stay Healthy , Jenna Hope, explains that "fiber plays an extremely important role in supporting the gut microbiome . "
The microbiome is made up of billions of bacteria that live in the gut, some beneficial and some harmful. The more fiber a diet includes, the more the good bacteria are strengthened, limiting the space left for the growth of unwanted microorganisms.
Beneficial bacteria produce short-chain fatty acids, which have been linked to a wide range of positive effects: from boosting the immune system and improving mood to improving sleep quality .
According to Hope, "when the gut has more good bacteria, it may be easier to follow a healthy diet. Conversely, the prevalence of harmful bacteria has been linked to stronger cravings for foods high in sugar and fat . "
Fiber also slows the release of glucose into the bloodstream. So if someone eats a dessert after a meal rich in carrots, the spike in blood sugar may be less intense, and they may be less likely to reach for even more sweet or fatty foods later.
There may also be benefits for the skin. Because carotenoids accumulate in the skin, some evidence suggests they may offer a degree of protection for people with sensitive skin who sunburn easily.
Dr. Brand likens their action to "a kind of internal sunscreen ," as they absorb some of the sun's radiation before it can cause a burn.
This theory is still being researched, with some scientists even examining whether eating carrots may be linked to a lower risk of skin cancer.
Dr. Brandt refers to a researcher studying a gene that makes it difficult to convert carotene into vitamin A. This gene occurs most often in Northern European populations.
The hypothesis is that this feature allows carotene to remain in the skin longer, offering better protection from sunlight and possibly skin cancer. This could explain the more frequent transmission of this gene in people with fair skin.
Which carrot to prefer and how to consume it
Carrots weren't always orange. During the Middle Ages they were more often white or yellow, while the orange variety came into prominence much later and ended up becoming the most recognizable.
Although there are purple, red, white, and yellow carrots, they all have roughly the same flavor and similar fiber content. What changes is mainly the type of pigments and carotenoids they contain.
Yellow carrots are richer in lutein , which is linked to eye health. Purple carrots contain anthocyanins , substances that, according to research that is still ongoing, may contribute to good heart function.
White carrots do not contain any pigments and therefore cannot affect skin color. In general, however, experts believe that all carrots, regardless of color, offer similar health benefits.
Excessive consumption can, of course, cause a small and harmless problem. The large accumulation of carotenoids under the skin may give it a slightly orange hue.
The phenomenon is usually seen on the palms and soles. As Hope explains, “it is not harmful, but it can look like a not-so-successful artificial tanning product has been used . ”
To get the most out of carrots' nutrients, it's best not to peel them, as a significant portion of the fiber is in the peel . Of course, we need to wash them very well before eating.
If the budget allows, one can prefer organic carrots, which are relatively easy to find, as this vegetable is grown without any particular difficulties.
For better absorption of carotene, it is preferable to combine them with a source of good fats. They can, for example, be cooked with a little olive oil, served with hummus or accompanied with tahini.
Good fats facilitate the absorption of carotenoids , allowing the body to more effectively utilize their beneficial properties.
Cooking also helps break down certain carotenoid compounds so they can be more easily converted to vitamin A. On the other hand, carrots are also a good source of vitamin C, which is heat-sensitive and decreases during cooking.
Therefore, the best option is to consume carrots both raw and cooked , so that we benefit from all of their nutrients.
