Carrot: 5 Benefits and Tasty Recipes

Carrots are one of the most popular vegetables in the world, playing a leading role in the cuisine of almost every country. And this happens for a few reasons: its mild flavor makes it a wild card for recipes, it’s easy to grow, it’s cheap, but, above all, it’s rich in benefits for the body.

Vitamin A is responsible for these benefits. It is from this that the carrot acts in favor of the health of the eyes , skin and hair. She still manages to act in the aesthetics of the body, being indicated to compose diets to lose weight since it has few calories.

In this article, in addition to knowing the main benefits of carrots, you will learn some of the most requested recipes with this vegetable as the flagship. Follow up!

5 main benefits of carrots

1- Protect the vision

One of the highlights of eating carrots is the benefit it provides for eye health. According to data from the Ministry of Health, this vegetable is the second food with the highest concentration of vitamin A, only behind cooked beef liver. ( 1 )

Nutritionist Luis Braz highlighted this as the reason for the strong relationship of this vegetable with vision . “The presence of good amounts of vitamin A makes it possible to improve eye health and prevent vision-related illnesses,” he said.

To get an idea, the lack of this vitamin can lead to complications in the eyes, such as: changes in the retina, conjunctiva and cornea, sensitivity to light and even partial or total blindness . ( 1 )

A 2017 study, released by the University of São Paulo – USP, also certified the role of vitamin A, abundant in carrots, in maintaining night vision and preventing cataracts . ( 2 )

2- Improves skin and hair health

Vitamin A is essential for cell multiplication and distinction and one of the parts where this behavior is most noticeable is in the skin . ( )

A basic compound from the vitamin A group, retinol, is commonly used to treat skin conditions. It is this compound that regulates the cellular development of the epidermis and can be used in the treatment of disorders such as psoriasis , an allergic crisis resulting from the increased renewal of epidermal cells.

The retinol present in vitamin A is widely used in the treatment of some types of acne . As it plays a role in the regeneration of elastic fibers in the skin, it stimulates collagen in the skin aged by excessive exposure to the sun. ( 3 )

Luis Braz points out vitamin A as responsible for more beautiful and healthier hair. ” Brittle hair or falling out a lot can be indicative of vitamin A deficiency. Keeping the good intake of carrots can result in stronger and shiny hair”, reiterated the nutritionist.

It is based on this benefit that much has been said about carrot oil for hair.

carrot oil

To make this oil and stimulate hydration , growth and avoid split ends of hair, you will need 1 carrot and 200 ml of extra virgin olive oil. The first step is to grate the vegetable and place it in a glass jar.

Then cover with olive oil, cover the pot and let it rest for 48 hours in the refrigerator. The carrot will release its nutrients into the oil. After this time, strain the mixture and discard the carrot. Use on dry hair, from the ends to the scalp.

3- lose weight

Did you know that carrots have only 34 calories in 100 grams? That’s right! No wonder it is present in the diet of those who want to lose unwanted pounds. Luis Braz exposed this quality of the vegetable. “Alone it does not promote weight loss, but it can be an excellent ally in weight control”, he pointed out.

A diet rich in nutritious and low-calorie foods, such as carrots, combined with exercise is the antidote to obesity.

4- Strengthens the immune system

If the intention is to increase the body’s immunity, bet on the consumption of carrots. It is able to strengthen the body when it comes into contact with bacteria and micro-organisms that cause colds, coughs and viruses .

All this due to beta-carotene, the pigment responsible for the characteristic color of the vegetable. It participates as a modulator of immune responses. ( 4 )

The specialist in clinical nutrition explained that this phytochemical has great antioxidant power. “This substance acts as a strengthening of the immune system. In this way, adequate and continuous consumption can provide a more resistant organism”, emphasized Braz.

This use is so legitimate that carrot syrup is popularly made to cure coughs, both in adults and children. Also learn to do.

carrot syrup

To make this cough syrup you will need 1 large carrot and 2 tablespoons of sugar. The first step is to cut the vegetable into thin slices. Then place it inside a bowl and pour the sugar over the top.

Cover with a lid, or cloth, and let it sit for half an hour. The carrot will react to the sugar compound and will dehydrate, releasing a liquid, our syrup. It is recommended to store the syrup in a glass bottle with a lid.

5- Prevents cancer

By presenting abundant levels of carotenoids, a powerful antioxidant, carrots are able to prevent the appearance of various types of cancer, such as prostate cancer .

Carotenoids prevent damage to cell membranes by scavenging free radicals from the body, including those caused by ultraviolet radiation. ( 3 )

Nutritional table

100 gram servingAmount per serving
Energetic value34 Kcal
Protein1,3 g
Cholesterol –
Carbohydrate7,7 g
Fiber3,2 g
Calcium23 mg
Magnesium11 mg
Match28 mg
Ferro0,2 mg
Sodium3 mg
Potassium315 mg
C vitamin5,1 mg

* Daily reference values ​​based on a 2000kcal or 8400kj diet. Your daily values ​​can be higher or lower depending on your energy needs. Data taken from TACO, revised and expanded edition. (5)


Carrots are versatile when it comes to gastronomy. It can make up stews, soups, salads and smoothies. But it can also appear as the main ingredient in some dishes, such as: cakes , souffles, juices and farofa. Here are some of these delicious and easy-to-make recipes.

It was


  • 3 carrots
  • eggs
  • 1 cup (of tea) of corn oil
  • 1 cup and ½ (tea) of sugar
  • 2 cups (of tea) of wheat flour
  • 1 tablespoon of baking powder
  • 1 puff of salt
  • Butter and wheat flour to grease and sprinkle the pan.

Preparation mode

Preheat the oven to 180 ºC and grease a mold with butter and wheat flour. Sift the flour, salt and yeast, mix and set aside. Peel and cut the carrots into slices. Beat the carrots in a blender with the eggs, oil and sugar for 5 minutes. Then place it in a bowl along with the rest of the ingredients. Shake well. Put in the tin and bake for 50 minutes.

This recipe was taken from the Panelinha website



  • 500g of carrots
  • 3 eggs (separate whites and yolks)
  • 3 tablespoons grated cheese
  • ½ cup (of tea) of milk
  • Oregano , pepper, salt to taste
  • 1 small onion.

Preparation mode

Cook the carrots and blend in a blender with the yolks, cheese, onion, spices and milk. Transfer to a bowl greased with margarine and add the egg whites. Mix. I sprinkled Parmesan cheese on top to form a cone! Bake in a medium oven until golden, for approximately 40 minutes.

This recipe was taken from the Recipes website



  • 2 carrots
  • 1 onion
  • 400 grams of cassava flour
  • 2 tablespoons of margarine
  • Black pepper
  • Shall
  • Chopped parsley (optional).

Preparation mode

Peel and grate the carrots. Chop the onion and saute in the margarine. Add the carrots and season with salt and pepper to taste. Then, while stirring, gradually add the flour. Cook for 5 minutes to crisp. Finish with the parsley.

This recipe was taken from the Tudo Recipes website

Suco detox


  • 1 large cut carrot
  • 2 slices of pineapple
  • 2 pieces of peeled ginger
  • 1 lemon juice
  • 1 glass of water.

Preparation mode

Blend everything in a blender and drink. No need to sift.



  • ½ cup (of tea) of milk
  • 2 chopped carrots
  • 2 eggs
  • ½ cup (of tea) of butter
  • 2 tablespoons of sugar
  • 2 tablets of fresh biological yeast (30g)
  • 1 teaspoon of salt
  • 5 cups (of tea) of wheat flour
  • Oil and wheat flour for greasing
  • 1 gem to brush.

Preparation mode

In a blender, beat milk, carrots, eggs, butter, sugar, yeast and salt until smooth. Transfer to a bowl and gradually add the flour, mixing, until the dough comes off your hands slightly.

Transfer to a greased and floured pan. Let it sit for 1 hour. Brush with the yolk and bake in a preheated medium oven for 30 minutes or until golden. Allow to cool, unmold and serve, if desired, with chocolate cream.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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