Jerusalem Post

A recent analysis in the journal Nutrients reported that eating two to four raw carrots each week was linked to a 17 percent drop in colorectal cancer risk.
One cup of chopped carrots delivered about 25 calories, 6 grams of carbohydrates, roughly 4 grams of fiber, 0.5 grams of protein, 195 milligrams of potassium, and more than 400 percent of the recommended daily intake for vitamin A through 5 054 micrograms of beta-carotene. The vegetable also supplied vitamin K₁, lutein, zeaxanthin, and antioxidants.
Cardiovascular support arose from potassium and soluble fiber, which lowered blood pressure and cholesterol while balancing sodium. Antioxidants and carotenoids reduced inflammation and oxidative stress, cutting the risk of heart disease.

Nutritionists advise consuming one to two medium carrots a day, noting research that links eating two to four raw carrots per week with a seventeen percent drop in colorectal cancer risk.

For vision, beta-carotene converted to vitamin A in the body, supporting the retina and preserving night vision. Lutein and zeaxanthin further protected against age-related macular degeneration and digital-screen strain.

Vitamin A, vitamin C, and antioxidants strengthened skin and mucous membranes, the first barrier against infection. They also stimulated white blood-cell production, while prebiotic fiber fed beneficial gut bacteria that supported immune function.
About 2.8 grams of fiber per 100 grams of raw carrot acted as a natural broom for the intestines, easing constipation and stabilizing blood sugar. A study in Diabetes Care linked fiber-rich vegetables such as carrots with improved glycemic control and reduced type 2 diabetes risk.
Vitamin K₁ aided blood coagulation and bone mineralization, and potassium buffered acids that could leach calcium from bone, helping maintain density and reduce fracture risk.
A cup of raw carrot sticks added only about 52 calories, providing quick energy while fitting weight-management plans. Pairing the vegetable with healthy fats improved absorption of fat-soluble vitamin A.
Light steaming or quick roasting broke down cell walls, increasing beta-carotene availability; a drizzle of olive oil further boosted uptake. Prolonged boiling leached water-soluble vitamins.

Overconsumption occasionally led to carotenemia, a harmless yellow-orange discoloration of the skin that resolved when intake dropped. Excess fiber could cause bloating, but serious issues remained rare.