You Could Be Doing Your Heart Health a Solid by Munching on Baby Carrots
It helps immune function and prevents chronic inflammation, too.
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Baby carrots are a quick and easy way to add more nutrients to your plate. And recent research suggests adding the bright orange root vegetable to your diet may do more than help you hit a daily vegetable quota.
A study out of Alabama’s Samford University, presented at the American Society for Nutrition’s annual conference, found that young adults who snacked on half a cup of baby carrots three times a week had higher levels of carotenoids, a type of antioxidant, in their skin.
For the study, researchers randomly assigned 60 young adults to groups that had Granny Smith apple slices, half a cup of baby carrots, a multi-vitamin that contained beta carotene, or a combination of baby carrots and a supplement featuring beta carotene (a carotenoid found in carrots) for four weeks. Before and after the study, the researchers used an instrument called a VeggieMeter to detect carotenoids in the participants’ skin. This is because carotenoid pigment can only be derived by diet and, thus, is measured in the skin to determine consumption.
Related: 3 Baby Carrot Myths We Need to Debunk Right Now
The researchers discovered that people in the baby carrot group had skin carotenoid scores that increased by an average of 10.8%, while those who had baby carrots along with a beta carotene supplement saw their carotenoid levels increase by 21.6%. People who had apples or who just took the supplement did not have a change in their carotenoid levels.
According to the Cleveland Clinic, having the optimal amount of carotenoids promotes heart health and staves off inflammation. Furthermore, it “can contribute to overall health and lower the risk for chronic diseases,” said Suresh Mathews, chair of the Department of Nutrition and Dietetics at Samford’s School of Public Health and principal investigator of the study, in a statement.
“To get a beneficial effect, people should choose a multivitamin that contains beta carotene, and remember to eat baby carrots at least three times a week,” the researchers added.
But what are carotenoids and why do they matter? Nutritionists explain.
What are carotenoids?
Carotenoids are plant pigments that are responsible for the bright red, orange, and yellow colors in various fruits and vegetables, explains Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. “They act as antioxidants,” he adds.
“Carotenoids are a potent antioxidant,” agrees Jessica Cording, RD, author of The Little Book of Game-Changers. (Antioxidants are substances that prevent or delay some types of cell damage, according to the U.S. National Library of Medicine.)
There are many carotenoids, but the most important ones to human health are beta-carotene, lutein, and lycopene.
How do carotenoids help with overall health ?
The exact benefit depends on the specific carotenoid, Cording says. But these antioxidants can help reduce oxidative stress and inflammation, Keatley says. And having higher levels of skin carotenoids, according to the American Society for Nutrition, is “associated with increased antioxidant protection and a lower risk of chronic diseases such as heart disease and certain cancers. This marker also reflects improved skin health and immune function.”
Oxidative stress is a condition that can happen when there are too many unstable molecules in the body, leading to cell and tissue damage, and inflammation has been linked to a range of serious health conditions, including cancer, diabetes, and cardiovascular disease.
“By lowering oxidative damage, carotenoids help protect cells, reducing the risk of chronic inflammation that can contribute to heart disease and certain cancers,” Keatley says. “Additionally, carotenoids can modulate immune responses, enhancing immune cell function and supporting the body's defense against infections.”
Beta carotene, specifically, is converted by the body into vitamin A, which is important for healthy skin, vision, and immunity, Cording says. “In the skin, carotenoids accumulate and protect cells from UV-induced damage, supporting skin integrity, reducing signs of aging, and contributing to a healthier appearance,” Keatley says.
What other vegetables boost carotenoids, and do regular carrots provide the same benefits?
Many colorful vegetables contain higher levels of carotenoids. “Starches like sweet potatoes and vegetables such as bell peppers and leafy greens are rich in carotenoids, specifically beta-carotene, lutein, and zeaxanthin, which can similarly enhance skin carotenoid levels,” Keatley says.
Yellow and orange peppers, winter squash, and pumpkin are also good sources, Cording says. By the way, Cording says that eating regular carrots can “absolutely” help boost carotenoids in your body. (After all, baby carrots are carved out from regular carrots.)
While the study’s researchers found that taking a beta carotene supplement with baby carrots was helpful for boosting carotenoid levels, Cording recommends consulting with a doctor first to make sure it’s a safe idea for you. As for having more baby carrots, go ahead and add them to your plate — you could be doing your heart health a solid.
