The Health Benefits of Carrots—and the Best Ways to Eat Them

Carrots have a long-standing reputation as a superfood—and the science backs it up. Yet we often overlook this common root vegetable when shopping for healthy options. Maybe they feel too familiar: they’re in every produce section, and most of us grew up eating them. As a result, trendier picks like kale and avocados tend to steal the spotlight.

To find out why carrots deserve more attention, we spoke with a registered dietitian nutritionist about their health benefits and the best ways to enjoy them.

The Health Benefits of Carrots

There's no doubt about it, carrots are good for you. They're chock full of vitamins, minerals, and antioxidants that support immunity as well as heart, kidney, and liver health. They’re one of the richest sources of beta-carotene, the antioxidant that converts to vitamin A and supports immune function, skin health, and vision. According to registered dietician Jessica Levinson, MS, RDN, CDN, “one cup of chopped carrots contains more than the recommended amount of vitamin A per day.” Carrots also supply fiber, vitamin K, potassium, and eye-friendly phytonutrients like lutein and zeaxanthin.

Carrots and Eye Health

The connection between carrots and vision is real—but not always understood correctly. Beta-carotene helps with night vision and supports long-term eye health by “preventing the formation of cataracts and the onset of macular degeneration, which can lead to blindness," says Levinson. Carrots also contain lutein, which has been found to increase the pigment density in the macula, thereby helping to prevent macular degeneration, says Levinson.

Still, carrots won’t give you superhuman vision. Levinson notes that “the idea that eating more carrots to improve overall vision like a superpower is false.”

Other Foods That Benefit Your Eyes

Carrots aren’t the only foods that help your eyes—sweet potatoes, cantaloupe, and produce rich in vitamins C, E, zinc, lutein, and zeaxanthin also support healthy vision.

The Nutritional Differences Between Carrot Colors

Carrots now come in a spectrum of shades—orange, purple, yellow, red, even white—and each hue signals different beneficial phytonutrients.

• Purple carrots are high in anthocyanins, linked to gut health, cognition, and heart health.
• Yellow carrots contain lutein, known for its role in brain and eye health.
• Red carrots are rich in lycopene, associated with lower stroke risk.

So remember that colorful carrots aren’t just pretty—they broaden your nutrient intake with every bite.

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Should You Eat Them Raw or Cooked?

Carrots are nutritious whether eaten raw or cooked, but cooking offers a surprising and unique advantage: heat breaks down carrot cell walls, making beta-carotene easier for the body to absorb. Since beta-carotene is fat-soluble, pairing carrots with a bit of healthy fat—like olive oil for sautéing or roasting—can further boost absorption.

Raw carrots still deliver plenty of fiber, crunch, and hydration, so the best choice is whichever preparation helps you eat them more often.

Easy and Delicious Ways to Eat More Carrots

Carrots are far more versatile than the well-known baby carrots and hummus pairing. There are so many delicious ways to enjoy carrots beyond snacking on them, says Levinson. Their natural sweetness makes them equally at home in savory and sweet dishes. Here are a few of her favorites:

• Roast whole carrots with herbs and/or spices.
• Purée them into soups seasoned with ginger or cinnamon.
• Start soups, stews, or roast chicken dishes with a mirepoix, the classic blend of carrots, onions, and celery.
• Fold grated carrots into muffins, quick breads, or carrot cake.
  

The Takeaway

Carrots are nutrient-dense, affordable, and endlessly adaptable. Whether you roast, sauté, snack on them raw, or blend them into soup, they deliver meaningful benefits for your eyes, your immune system, and your long-term health—one colorful crunch at a time.