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Last updated: May 15, 2023 5 min read  Carrots are so much more than a vegetable that supports eye health. Eating carrots — which are loaded with nutrients that are associated with myriad health benefits — on a regular basis can help support your immune system and stave off chronic inflammation. There are many different colors of carrots — and each color offers unique health benefits. For example, orange carrots are a good source of vitamin A, but they also contain beta-carotene (a precursor to vitamin A), powerful antioxidants and fiber. These nutrients play important roles in reducing inflammation, supporting the immune system and optimizing gut health. And, there are countless ways to enjoy carrots. Whether you prefer to eat carrots raw, roasted, blended into a soup or smoothie, or even dehydrated and enjoyed as healthy chips, there is no one right way to reap their health benefits. (Related: [4 Healthy Cookie Recipes, According to a Registered Dietitian](https://www.nike.com/a/healthy-cookie-recipes)) ## 3 Health Benefits of Carrots 1. # 1.May Reduce Inflammation in the Body Before diving into the role that carrots play in warding off chronic inflammation, it’s important to note that no single food can reduce inflammation on its own. Diet as a whole, exercise patterns and other lifestyle factors (not smoking cigarettes, for example) all help offset chronic inflammation. However, one nutrient in carrots is responsible for their orange color — and is also a potent antioxidant. Known as [beta-carotene](https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids#food-sources), this powerful plant pigment is abundant in orange carrots. So, how does beta-carotene help fend off inflammation, exactly? Antioxidants decrease inflammation by neutralizing free radicals. [Free radicals](https://www.cancer.gov/publications/dictionaries/cancer-terms/def/free-radical) are harmful molecules that can build up in cells and cause damage to DNA and vital proteins in the body. Over time, if not mitigated, this damage can lead to an [increased risk of chronic diseases](https://www.ncbi.nlm.nih.gov/books/NBK493173/), such as cancer and heart disease. Beta-carotene is a precursor to vitamin A, which means that when consuming beta-carotene, the body is able to produce vitamin A, versus consuming vitamin A directly from food. [Vitamin A can be consumed](https://lpi.oregonstate.edu/mic/vitamins/vitamin-A#RAE) directly from some foods (mainly animal sources), or, it can be made in the body by consuming the components needed to make vitamin A, such as beta-carotene. Another perk of vitamin A? It plays a role in supporting the immune system, and when the immune system is working in tip-top shape, the body is able to quickly deal with inflammation, which helps decrease the risk of chronic inflammation. 2. # 2.Supports the Immune System Another reason to eat foods rich in vitamin A, such as carrots, is that the immune system greatly benefits from the nutrient. In fact, nearly 100 years ago, vitamin A was dubbed the “[anti-infective vitamin](https://pubmed.ncbi.nlm.nih.gov/20774205/)” because of its crucial role in immunity. For context, one [half-cup serving (64 grams) of raw carrots](https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/) accounts for 50 percent of men’s daily vitamin A needs and just over 60 percent of women’s daily vitamin A needs. According to a review published in a 2018 issue of the [Journal of Clinical Medicine](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162863/), vitamin A is an integral part of the mucus layer of both the respiratory tract and the intestine. Although not the most pleasant to think of, mucus is a critical component of the body’s ability to defend itself against harmful bacteria and viruses. In addition to supporting mucus membranes, vitamin A is needed to support what is known as the innate immune system. [The innate immune system](https://www.cancer.gov/publications/dictionaries/cancer-terms/def/innate-immunity) is the body’s first response to a harmful substance. Think of the innate immune system as the bouncer at the front door of a club, who makes sure no danger enters. 3. # 3.Good Source of Fiber Fiber is an important nutrient that is mainly found in fruits, vegetables, nuts, seeds and whole grains. If people don't follow a diverse diet, it can be hard to meet fiber needs. According to a paper in a 2022 issue of [the BMJ](https://www.bmj.com/content/378/bmj-2020-054370), much of the global population falls short of their fiber needs. However, exact fiber recommendations differ slightly throughout the world. For Americans, the [Academy of Nutrition and Dietetics](https://www.eatright.org/health/essential-nutrients/carbohydrates/easy-ways-to-boost-fiber-in-your-daily-diet) recommends that adult women should aim to consume 25 grams of fiber per day and adult men should consume about 38 grams per day to maintain good health and prevent chronic disease. An article, published in a 2017 issue of the [American Journal of Lifestyle Medicine](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/), noted that only 5 percent of American adults and children meet fiber recommendations. [Fiber is important](https://my.clevelandclinic.org/health/articles/14400-improving-your-health-with-fiber) for optimal digestion, as it prevents constipation, regulates blood sugar levels and lowers LDL cholesterol levels. And, carrots offer a healthy amount of fiber. For context, [one cup (128 grams) of chopped carrots](https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients) contains about four grams of fiber, roughly the same amount of fiber present in [one cup (234 grams) of cooked oatmeal](https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients), except with almost 50 percent fewer grams of carbohydrates. Adding raw, pre-shredded carrots to smoothies, to a sheet pan meal or just snacking on them with your [favorite dip](https://www.nike.com/a/healthy-appetizers) is an easy way to work toward your fiber needs. (Related: [4 One-Pot Meals To Make After a Workout, According to a Registered Dietitian](https://www.nike.com/a/easy-one-pot-meals)) ## The Bottom Line Before you start chomping on carrots all day, every day, there is one thing you should know. Beta-carotene is a fat-soluble compound, meaning it must be consumed with fat in order to be adequately absorbed — and the same is true for vitamin A. Roasting carrots in olive oil, pairing raw carrots with guacamole or making a carrot soup with full-fat coconut milk is a great way to pair fat with this veggie. Words by Sydney Greene, M.S., R.D.N.  [](https://www.nike.com/ntc-app) ### Nutrition Tips to Maximize Your Training Get more free nutrition tips and expert guidance to strengthen your body and mind. [Explore NTC](https://www.nike.com/ntc-app) Originally published: April 25, 2023 ## Related Stories -  [](https://www.nike.com/a/how-to-rehydrate-fast) # Nutrition # How to Rehydrate After a Workout, According to Experts -  [](https://www.nike.com/a/health-benefits-of-oatmeal) # Nutrition # 4 Health Benefits of Oatmeal, According To Registered Dietitians -  [](https://www.nike.com/a/what-is-intuitive-eating) # Nutrition # What Is Intuitive Eating — And What Are Its Health Benefits? -  [](https://www.nike.com/a/hiking-snacks) # Nutrition # 4 Snacks To Bring On Your Next Hiking Adventure -  [](https://www.nike.com/a/food-and-mood) # Nutrition # Is There a Connection Between What You Eat and Your Mood? 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