Carrots are rich in beta-carotene, fiber, antioxidants, which help protect the eyes, heart, immune system and support weight control.
MSc. Nguyen Anh Duy Tung, Dietetic Nutrition Specialist, Tam Anh General Clinic District 7, said eating 1-2 carrots a day or alternating 4-5 times a week helps the body accumulate antioxidants and vitamin A in reserve form, protecting health.
Protect eyesight
Carrots are good for the eyes thanks to their beta-carotene content. This is a precursor of vitamin A that participates in the formation of retinal pigment, helping to see clearly in low light conditions. Long-term vitamin A deficiency can easily cause dry eyes and night blindness. In addition, lutein and zeaxanthin in carrots protect the retina from blue light and oxidation – two factors that contribute to macular degeneration and cataracts in the elderly.
Enhances immunity, anti-inflammation
Vitamins A, C, and polyphenols in carrots support immune system activity, increasing the ability to fight infections. Carrots contain the plant compound falcarinol, which has anti-inflammatory effects and reduces the risk of gastrointestinal cancer. Antioxidants neutralize free radicals, reducing oxidative stress – the cause of aging and chronic disease.
Good for the digestive system
The soluble and insoluble fiber in carrots helps regulate intestinal motility, prevents constipation, and nourishes beneficial intestinal bacteria. Fiber also helps reduce the time toxic substances stay in the colon, thereby helping to prevent colorectal cancer. A balanced intestinal microflora is also associated with good immunity, stable mood, and healthy metabolism.
Carrots are easy to prepare and rich in nutrients. Photos are generated by AI
Supports the heart, reduces cholesterol
The pectin fiber in carrots can bind cholesterol and be excreted through the digestive system, thereby helping to reduce bad cholesterol (LDL). Potassium in carrots helps balance blood pressure, reducing the burden on the heart. Antioxidants such as beta-carotene and lutein also protect blood vessel walls, limiting the formation of atherosclerotic plaques, factors that lead to myocardial infarction and stroke. Combined with some supporting active ingredients such as GDL-5 extracted from South American sugarcane pollen, it can increase the effectiveness of controlling blood fat and protecting blood vessels, thereby reducing the risk of long-term cardiovascular complications.
Supports weight control and beautifies skin
Carrots are low in calories, rich in water and fiber, so they create a feeling of fullness quickly, reduce cravings for snacks or sweets, and support healthy weight loss. Vitamins A, C, antioxidants help brighten skin, support collagen production, and slow down the aging process. Adding carrots to meals every day helps the body get more nutrients, without increasing energy too much.
Doctor Duy Tung recommends that people with jaundice and hyperbilirubinemia, diabetes, aloe vera allergy or anemia or severe iron deficiency should limit the use of carrots. Children under one year old should not drink juice that is too thick. Adults should avoid eating more than 300 g per day to avoid excess beta-carotene causing jaundice. People with underlying medical conditions or who need to adjust their diet should see a nutritionist to get advice on appropriate and safe diets.