Carrot and orange juice is a good source of vitamins C, A, potassium, and many other nutrients. Among its many health benefits, drinking this juice boosts the immune system and supports heart and skin health.
The blend of nutrients from carrots and oranges in this juice make it an excellent choice for hydration. In addition to being made up mostly of water, orange and carrot juice is rich in potassium and sodium. Along with the sugars, these electrolyte minerals help the body absorb and retain fluids.
If you work out, fresh-pressed orange and carrot juice is an excellent drink for rehydration. Researchers found 100% fruit juices to be as effective as sports drinks in restoring fluid levels post-exercise. Studies also show that the antioxidant compounds in this juice help muscles recover.
Oranges are especially rich in vitamin C (ascorbic acid), and carrots provide beta-carotene, which the body converts to vitamin A. An 8-ounce (oz.) serving of fresh-pressed carrot and orange juice contains 70% of the daily recommended value of both vitamins.
These vitamins boost the immune system in various ways:
- Powerful antioxidants: Both vitamins are antioxidants, assisting the immune system by protecting cells from damage due to chemical byproducts called free radicals.
- Regulating immune function: Vitamin C helps white blood cells travel to infected areas and helps destroy attacking viruses, bacteria, or fungi. Vitamin A supports immune system development and helps regulate immune responses.
- Anti-inflammatory properties: Vitamin A is anti-inflammatory, so it moderates excessive immune responses and assists in removing dead or damaged cells.
- Supporting mucus and skin barriers: Both vitamins A and C support the epithelial barrier, the outer layer of cells that protect from infection. Vitamin A also supports mucus, a fluid that helps keep pathogens out.
Carrot and orange juice can promote skin health:
- Promoting collagen: Vitamins A from carrots and C from oranges stimulate collagen, a structural protein. This helps to preserve skin firmness and manage wrinkles.
- Cell turnover: Both vitamins are involved in skin regeneration (removing and replacing dead skin cells). Drinking this juice may help lighten age spots or areas of discoloration.
- Protecting from sun damage: As antioxidants, vitamins C and A protect the skin from cellular damage caused by ultraviolet (UV) B rays in the sun.
The vitamin A in carrots plays a central role in maintaining the health of the cornea (the clear, outer sheet of the eye). It also binds to rhodopsin, a protein in the retina (the light-sensitive tissue at the back of the eye), which is essential for low-light vision. Vitamin A deficiency can cause night-blindness (reduced vision in the dark).
Researchers found that vitamins A and C were effective for managing age-related macular degeneration (AMD), a gradual loss of central vision that is more common in older adults. In a wide-ranging study, a specialized formulation containing high levels of these slowed disease progression in this incurable disease.
An 8-oz. serving of carrot and orange juice contains 490 milligrams (mg) of potassium, about 10% of the daily recommended value. Potassium relaxes the walls of arteries, lowering blood pressure and helping to prevent heart disease.
Antioxidants in this juice, including vitamin C, beta-carotene, and polyphenols, reduce oxidative stress (the level of free radicals). This may lower the risk of atherosclerosis (a hardening of the arteries) and prevent heart disease.
Potassium also reduces acidity that can leach calcium from bones. Studies linked supplementing with this mineral to better bone density and health in menopausal people.
Carrots are a significant source of vitamin K, containing 16.9 micrograms (mcg) in a standard serving (128 grams). This vitamin is involved in the mineralization (strengthening) of bones and cellular turnover, or the recycling of bone cells.
Some carrot and orange juice brands have added calcium or vitamin D. Calcium is essential for bone mineralization, and vitamin D also plays a central role. These nutrients help prevent osteoporosis, which is an age-related weakening of the bones.
Studies have identified B vitamins and flavonoids in carrot and orange juices that help support normal energy metabolism (the conversion of sugars into energy). As a result, both may play a role in improving metabolic health. Some small studies suggest that both juices may help with weight management. However, more research is needed.
No single food or drink will produce notable weight loss on its own. When consumed in moderation as part of a healthy lifestyle, both juices may support weight management.
In a wide-ranging study, those who regularly ate carrots had lower rates of certain types of cancer, including leukemia (blood cancer). Researchers linked vitamin C and other polyphenols in oranges to a reduced risk of lung cancer.
Much depends on the brand and makeup of carrot and orange juice. To ensure you’re making a healthy choice, keep in mind:
- High in sugars: Carrot and orange juice is high in natural sugars, and some brands may be sweetened. To avoid sugar crashes or overconsumption, moderate your intake and choose fresh-pressed, unprocessed options.
- Medication interactions: Vitamins in carrot and orange juice may interact with certain medications, including blood thinners and some cholesterol medications. Talk to your healthcare provider about possible interactions.
- Pasteurization: Raw carrot and orange juices aren’t pasteurized and may contain bacteria that can sicken anyone. It may be especially unsafe for infants, during pregnancy, or if you have a weakened immune system.
