3 Health Benefits of Carrots, According to a Registered Dietitian

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 colour—and is also a potent antioxidant. Known as beta-carotene, this powerful plant pigment is abundant in orange carrots. So, how does beta-carotene help fend off inflammation, exactly? Antioxidants decrease inflammation by neutralising free radicals.

Free radicals 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, 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 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.

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" because of its crucial role in immunity. For context, one half-cup serving (64 grams) of raw carrots 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, 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 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.

Fibre is an important nutrient that is mainly found in fruits, vegetables, nuts, seeds and wholegrains. If people don't follow a diverse diet, it can be hard to meet fibre needs.

According to a paper in a 2022 issue of the BMJ, much of the global population falls short of their fibre needs. However, exact fibre recommendations differ slightly throughout the world.

For Americans, the Academy of Nutrition and Dietetics recommends that adult women should aim to consume 25 grams of fibre 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, noted that only 5 percent of American adults and children meet fibre recommendations. Fibre is important for optimal digestion, as it prevents constipation, regulates blood sugar levels and lowers LDL cholesterol levels. And carrots offer a healthy amount of fibre.

For context, one cup (128 grams) of chopped carrots contains about four grams of fibre, roughly the same amount of fibre present in one cup (234 grams) of cooked oatmeal, except with almost 50 percent fewer grams of carbohydrates.

Adding raw, pre-shredded carrots to smoothies, to a baking tray meal or just snacking on them with your favourite dip is an easy way to work towards your fibre needs.

(Related: 4 One-Pot Meals To Make After a Workout, According to a Registered Dietitian)