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29Carrot Juice - 8 Scientifically Proven Health Benefits
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project.
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Abstract. Carrot juice is a valuable source of a huge amount of vitamins and beneficial amino acids, so necessary for the body. Daily consumption of a delicious sunny drink will help get rid of fatigue and depression, improve eyesight, transform your figure without any extra effort and prevent the development of such dangerous diseases as diabetes and oncology.
Key words: carrots, carrot juice , useful properties, contraindications, composition, calorie content
The second most popular root crop after potatoes has been known to mankind for more than 4000 years. Moreover, his ancestors were very different both in color and in taste from the current orange descendants. They were purple, red, and even black, and very bitter. The habitual orange color and sweet taste of the root crop found only in the 16th century, which brought him unprecedented popularity not only in Europe but throughout the world.
Of course, we are talking about carrots that are tasty and rich in vitamins and microelements. Useful carrot juice, which occupies an honorable second place in popularity among vegetable fresh juices (tomato juice firmly holds the leading position) [1] , can now be found on the shelves of modern supermarkets. But, according to experts, a much more healthy drink is obtained by self-processing root crops.
Composition and calories
Freshly squeezed carrot juice belongs to the category of low-calorie drinks (100 grams of the product contains only 40 kcal). In addition, it contains a minimum of fats and proteins (0.15% and 0.95%, respectively) and a fairly small amount of carbohydrates (9.28%) [2] - an ideal addition to diet menus.
Especially considering the fact that the drink contains a huge amount of vitamins and useful trace elements, which are so necessary to support the body during fasting days.
Here is just a small list of useful substances contained in carrot juice:
• Potassium (292 mg). An important chemical element in the human body - regulates the amount of water in the cells of the body and affects blood pressure (helps to reduce and stabilize it), reduces the risk of developing cardiovascular diseases (strokes and heart attacks) [3], reduces the intensity of allergic reactions, regulates the process of contraction muscles (reduces the manifestation of seizures). Moreover, studies show that even the boiling process, which, as a rule, reduces the amount of potassium contained in most vegetables, does not affect carrots and products derived from it, including juice. [4] The drink can be boiled without the risk of losing nutrients.
• Fiber (0.8 g). Vegetable dietary fibers found in vegetables and fruits, including carrot juice, improve intestinal motility and improve the health of its microbiota (beneficial microorganisms) - help cleanse the digestive tract and reduce weight [5] , slow down the absorption of carbohydrates and normalize blood glucose levels useful in the prevention of diabetes and cancer. [6]
• Choline, or vitamin B4 (9.9 mg). Stimulates the regeneration of hepatic tissues [7] , affects the development of ovarian follicles - helps fight female infertility [8] , improves mood - eliminates apathy and signs of irritation, activates thought processes, improves memory (prevents the occurrence of sclerosis) and cognitive functions. [9]
• Vitamin C (8.5 mg). Ascorbic acid is a powerful antioxidant [10] - protects cells from aging and destruction, prolongs the youth of the body, stimulates the production of its own collagen -improves skin condition, counteracts viruses, and is effective in the treatment of oncology.
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And, of course, carrot juice contains large amounts of vitamin A and beta-carotene (956 mcg and 9300 mcg). Powerful antioxidants protect the skin from the aggressive effects of sunlight and improve its healing processes, have a positive effect on brain function (restore memory, increase concentration), prevent vision loss and reduce the risk of cataract development, protect against osteoporosis [12] , effectively show themselves in the treatment of autism spectrum disorders (ASD) [13] . Also in the composition of the root crop there are yellow-orange carotenoid pigments lutein and zeaxanthin (333 mcg), which also take care of the health of vision. [14]
Top 8 Health Benefits of Carrot Juice
1. Improves sleep
Studies show that carrot juice, rich in acetic, isovaleric, butyric, gamma-aminobutyric acids, the amount of which increases significantly during the fermentation of the product, has a positive effect on the nervous system - it helps to fall asleep and improves the quality of sleep. [15] Try to fight insomnia with tasty carrot juice instead of using not always unhealthy drugstore sleeping pills.
2. Effective in treating diabetes
A proven fact - fermented carrot juice regulates blood glucose and insulin levels, has a beneficial effect on the functioning of the kidneys and pancreas of patients with type 2 diabetes. [16] Scientists say that in reasonable amounts, sweet carrot juice is not only possible, but also necessary for diabetics!
3. Reduces the risk of obesity
The use of carrot juice has a positive effect on the figure. Studies show that the systematic use of the drink helps to reduce weight and reverse metabolic disorders in patients with type 2 diabetes. [17] Drink a glass of fresh carrot juice daily to see dramatic changes in the mirror image in no time!
4. Strengthens the cardiovascular system
As medical experiments show, the systematic use of 2 cups of freshly squeezed carrot juice, which has powerful antioxidant properties, helps to reduce high blood pressure without the use of special pharmaceutical preparations, and also has a positive effect on the cardiovascular system as a whole. [18]
5. Source of Probiotics
Probiotics are beneficial bacteria that improve the digestion process and neutralize harmful toxic substances in a timely manner. Most of these microorganisms enter the intestine with fermented milk products. But what about people with lactose intolerance? High-fiber vegetable juices, including carrot juice, will come to the rescue here. [19]
6. Can be used in the treatment of leukemia
Carrots are a source of beneficial substances such as beta-carotene and polyacetylenes, which are highly effective in the treatment of leukemia. [20] Drink several glasses of freshly squeezed carrot juice daily to protect your body from dangerous diseases.
7. Cleanses the skin, improves its condition
Carrot juice contains vitamin C and the carotenoid zeaxanthin - powerful antioxidants that have a beneficial effect on the condition of the dermis - improve the production of your own collagen, protect cells from destruction and aging, cleanse the skin from inflammation and irritation. [21]
8. Improves vision
For people who spend a lot of time at the computer, it is recommended to drink a glass of carrot juice daily, which is rich in eye-friendly carotenoids such as beta- carotene, lutein and zeaxanthin. The drink will help avoid the risk of cataracts, age-related macular degeneration and diabetic retinopathy. [22]
Contraindications and features of the use of carrot juice
Despite the huge benefits for the body, carrot juice should be drunk with caution, especially during an exacerbation of diseases such as pancreatitis, gastritis, stomach ulcers. Also, do not exceed the recommended daily rate of 100-150 ml recommended by experts. Excessive passion for carrot juice can affect the pigmentation of the skin - it can turn yellow due to an excess of carotene.
Do not forget about the possibility of allergies - a quarter of people with food allergies have an allergic reaction to carrots! [23] Therefore, if you or your family members have not previously consumed fresh carrot juice, then you should start your acquaintance with the drink carefully, with small doses, in order to assess the body's reaction to a new product for it.
For better absorption of carotene, carrot juice should be drunk along with fats (add a little cream, vegetable oil to the drink or have a sandwich with butter). Otherwise, 90% of the useful vitamin simply will not be absorbed.
It is recommended to drink juice on an empty stomach - 20-30 minutes before meals. Also, do not drink the entire daily norm of the drink at a time - it is better to break it into several doses. Thus, useful beta-carotene and other vitamins and amino acids will be absorbed much better and bring more benefits to the body.
How to make carrot juice
For juicing, it is recommended to choose whole smooth root crops without growths, stains and rot. Irregularities may indicate the presence of nitrates in the composition of the vegetable.
Before processing, carrots must be washed well, peeled and cut into pieces. Then they should be passed through a juicer (it is better to use an auger unit) or ground in a blender with the addition of a small amount of water or other more juicy fruits and vegetables for a tasty and healthy smoothie.
You can use carrot juice in its pure form or mix it with other fresh juices for a variety of tastes and increase the nutritional value of the product. For example, adding wheatgrass juice to fresh carrot juice increases the concentration of chemical elements (calcium, magnesium, manganese, zinc), ascorbic acid, and phenolic compounds in the drink. [24] Carrot juice also goes well with apple, tangerine, orange, pumpkin juice.
It should be remembered that with prolonged contact with oxygen, the beneficial substances in most freshly squeezed fruit and vegetable juices begin to break down. The bright carrot fresh is no exception. It is not recommended to store it for a long time after pressing - it is better to use it within 20-30 minutes after processing. If you get too much drink and you can't drink it at a time, it is recommended to freeze it by pouring it into zip bags (the beneficial substances are not destroyed during the freezing process).
Literature
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2. Carrot juice, 100% https://fdc.nal.usda.gov/fdc-app.html#/food-details/2345196/nutrients
3. McLean, R.M., & Wang, N.X. (2021). Potassium. In Advances in Food and Nutrition Research (Vol. 96, pp. 89-121). Academic Press. DOI: 10.1016/bs.afnr.2021.02.013
4. Ceccanti, C., Guidi, L., D'Alessandro, C., & Cupisti, A. (2022). Potassium Bioaccessibility in Uncooked and Cooked Plant Foods: Results from a Static In Vitro Digestion Methodology. Toxins, 14(10), 668. DOI: 10.3390/toxins14100668
5. Slavin, JL, & Lloyd, B. Health benefits of fruits and vegetables. Ad Nutr 2012; 3(4): 506-516. DOI: 10.3945/an.112.002154
6. Dumitrescu, D.E. (2022). Ros, ca, AC; Draganescu, D. Negrei, C. Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review. Nutrients, 14, 2641. DOI: 10.3390/nu14132641
7. Corbin, K.D., & Zeisel, S.H. (2012). Choline metabolism provides novel insights into nonalcoholic fatty liver disease and its progression. Current opinion in gastroenterology, 28(2), 159. DOI: 10.1097/MOG.0b013e32834e7b4b
8. Zhan, X., Fletcher, L., Dingle, S., Baracuhy, E., Wang, B., Huber, LA, & Li, J. (2021). Choline supplementation influences ovarian follicular development. Frontiers in Bioscience-Landmark, 26(12), 1525-1536. DOI: 10.52586/5046
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10. Arrigoni, O., & De Tullio, M.C. (2002). Ascorbic acid: much more than just an antioxidant. Biochimica et Biophysica Acta (BBA)-General Subjects, 1569(1-3), 1-9. DOI: 10.1016/s0304-4165(01)00235-5
11. Bottger, F., Valles-Marti, A., Cahn, L., & Jimenez, CR (2021). High-dose intravenous vitamin C, a promising multi-targeting agent in the treatment of cancer. Journal of experimental & clinical cancer research, 40(1), 1-44. DOI: 10.1186/s13046-021-02134-y
12. Gao, S.S., & Zhao, Y. (2022). The effects of P -carotene on osteoporosis: a systematic review and meta-analysis of observational studies. Osteoporosis International, 1-13. DOI: 10.1007/s00198-022-06593-7
13. Avraham, Y., Mankuta, D., Lipsker, L., Vorobiev, L., Patael, S., Hassid, G., ... & Albeck, A. (2021). Beta-Carotene derivatives as novel therapy for the prevention and treatment of autistic symptoms. Bioorganic Chemistry, 115, 105224. DOI: 10.1016/j.bioorg.2021.105224
14. Bone, R. A., Landrum, J. T., Hime, G. W., Cains, A., & Zamor, J. (1993). Stereochemistry of the human macular carotenoids. Investigative ophthalmology & visual science, 34(6), 20332040. DOI: 10.1146/annurev-nutr-071715-051110
15. Liu, D., Zhang, J., Chen, J., Zhang, C., Yi, H., & Liu, D. (2022). Carrot-based fermentation juice rich in sleep-promoting components improved sleep in mice. Frontiers in Nutrition, 9. DOI: 10.3389/fnut.2022.1043055
16. Hu, R., Zeng, F., Wu, L., Wan, X., Chen, Y., Zhang, J., & Liu, B. (2019). Fermented carrot juice attenuates type 2 diabetes by mediating gut microbiota in rats. Food & function, 10(5), 2935-2946. DOI: 10.1039/c9fo00475k
17. Mahesh, M., Pandey, H., Raja Gopal Reddy, M., Prabhakaran Sobhana, P., Korrapati, D., Uday Kumar, P., ... & Jeyakumar, SM (2021). Carrot Juice Consumption Reduces High Fructose-Induced Adiposity in Rats and Body Weight and BMI in Type 2 Diabetic Subjects. Nutrition and metabolic insights, 14, 11786388211014917. DOI: 10.1177/11786388211014917
18. Potter, AS, Foroudi, S., Stamatikos, A., Patil, BS, & Deyhim, F. (2011). Drinking carrot juice increases total antioxidant status and decreases lipid peroxidation in adults. Nutrition Journal, 10(1), 1-6. DOI: 10.1186/1475-2891-10-96
19. Goderska, K., Dombhare, K., & Radziejewska-Kubzdela, E. (2022). Evaluation of probiotics in vegetable juices: tomato (Solanum lycopersicum), carrot (Daucus carota subsp. sativus) and beetroot juice (Beta vulgaris). Archives of Microbiology, 204(6), 300. DOI: 10.1007/s00203-022-02820-1
20. Zaini, R., Clench, M.R., & Le Maitre, C.L. (2011). Bioactive chemicals from carrot (Daucus carota) juice extracts for the treatment of leukemia. Journal of medicinal food, 14(11), 13031312. DOI: 10.1089/jmf.2010.0284
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24. Grubisic, S., Kristic, M., Lisjak, M., Miskovic Spoljaric, K., Petrovic, S., Vila, S., & Rebekic, A. (2022). Effect of wheatgrass juice on nutritional quality of apple, carrot, beet, orange and lemon juice. Foods, 11(3), 445. DOI: 10.3390/foods11030445
Received 05.29.2023
Carrot juice - 8 scientifically proven health benefits
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project.
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Abstract. Carrot juice is a valuable source of a huge healthy number of vitamins and amino acids that the body needs. Daily consumption of this tasty, sunny drink can help you get rid of fatigue and depression, improve your eyesight, effortlessly transform your figure and prevent the development of such dangerous diseases as diabetes and cancer.
