Carrot Juice: Nutrients, Beta Carotene and Purple Carrots
Carrot juice provides beta-carotene and other micronutrients. It is often associated with vision, skin health and antioxidant properties. But what effects have been proven? And are home-pressed juice and purple carrots actually healthier?
What nutrients does carrot juice contain?
Carrots are particularly rich in beta-carotene, a precursor to vitamin A. The body can convert beta-carotene into vitamin A. Vitamin A contributes to normal vision, the function of the immune system and the maintenance of normal skin and mucous membranes. Carrot juice also contains other carotenoids as well as - depending on the variety and processing - potassium and small amounts of other micronutrients.
The nutrient content varies depending on the variety, cultivation, storage and production. A general statement that a 250 ml glass always covers 184 percent of the daily vitamin A requirement is therefore not generally valid.
Vision and skin protection
A sufficient supply of vitamin A is important for the normal visual process. A deficiency can cause, among other things, night blindness. However, it does not follow that additional carrot juice improves vision beyond normal in well-cared for people.
Beta-carotene has antioxidant properties but is not a sunscreen. Carrot juice is not a substitute for sunscreen, protective clothing or shade. The claim that beta-carotene reliably protects the skin from UV radiation would be exaggerated.
Pressed yourself or bought?
Home-squeezed carrot juice is fresh and can be prepared individually, but is not automatically more nutrient-rich than store-bought juice. Industrial juices may also contain relevant amounts of carotenoids. Raw materials and processing are crucial.
When juicing, some of the fiber remains in the pomace. Whole carrots or a smoothie usually contain more of the original food matrix and are often more filling. Because carotenoids are fat-soluble, a small amount of fat in the same meal can improve their absorption.
Purple carrots and anthocyanins
Depending on the variety, purple carrots contain anthocyanins, which are responsible for their purple color. These plant compounds are being researched for their antioxidant properties. However, this does not mean that purple carrots have been proven to prevent cancer or cardiovascular disease.
A small human study examined the bioavailability of beta-carotene from purple and orange carrots. It does not prove any general health superiority of purple varieties. Both variants can be part of a varied diet.
Conclusion
Carrot juice can be a convenient source of beta-carotene. Vitamin A supports normal vision and other body functions, but carrot juice does not automatically improve vision or protect against sunburn. Home-squeezed juice and purple carrots are interesting options, but not inherently healthier than store-bought juice or orange carrots. If you want to get as much fiber as possible, you should eat carrots whole or as a smoothie.