Vitamin A, an essential nutrient that functions as a cell-protective antioxidant, may even help protect against cancer, age-related macular degeneration, and measles. One large carrot (one cup) can provide 100% of the daily target for vitamin A. Carrots contain two carotenoids, alpha-carotene and beta-carotene, which can cause a condition known as xerophthalmia, which can impair normal vision and lead to night blindness1. However, carrots contain more than just these essential nutrients for clear vision. Additionally, carrots’ lutein and zeaxanthin antioxidants improve eye health. The lens and retina are shielded by these two organic compounds.

Carrots Balance Blood Sugar Despite their higher sugar content than other vegetables, a review published in Food and Nutrition Sciences found that carrots have anti-diabetic properties. According to the review, individuals with lower carotenoids—the pigments that give carrots their orange color—had higher fasting insulin levels and blood sugar levels. This suggests that diabetes management might benefit from carotenoids.

They’re great for losing weight because, in addition to the fiber they provide, carrots are loaded with water—a carrot actually contains 88% water3.

According to a study that was published in Nutrients in 2021, carrots have also been linked to lower rates of obesity and a lower body mass index than other vegetables. Carrots are also low in calories. There are only 52 calories in a cup of chopped food. If you substitute a cup of raw, sliced carrots for ten pita chips when making hummus or guacamole, you’ll save 80 calories while also getting more total fiber and nutrients.