A recent study suggests baby carrots may boost antioxidant levels. See how baby carrots stack up against supplements.
Simple Way to Increase Antioxidants
The study, presented at the 2024 American Society for Nutrition meeting, found that consuming baby carrots three times a week can “significantly increase” skin carotenoid levels in young adults.
Carotenoids are pigmented nutrients that give color to many fruits and vegetables. These plant compounds help the body fight free radicals—unstable molecules that, when left unchecked, lead to oxidative stress and a range of health problems.
Oxidative stress is linked to inflammation and chronic diseases such as cancer, heart disease, and diabetes. “Carotenoids are also known to reduce inflammation in our body,” Stephanie Schiff, a registered dietitian nutritionist at Huntington Hospital in New York who was not associated with the study, told The Epoch Times. “They can help protect our skin and eyes.”
The study involved 60 young adults randomly assigned to four groups: a control group receiving Granny Smith apple slices and three groups receiving either a half cup of baby carrots, a beta carotene multivitamin supplement, or a combination of both.
Researchers used a noninvasive research-grade spectroscopy instrument called a Veggie Meter to measure skin carotenoid levels before and after the study. Results showed skin carotenoid scores increased by 10.8 percent in the baby carrot group and 21.6 percent in the group receiving both carrots and the supplement. The groups receiving only the supplement or apple slices showed no changes.
Increased Carotenoid Levels Boost Health
Increased carotenoid levels offer benefits beyond antioxidant protection.
Carotenoids stimulate collagen and elastin production, enhancing skin density, elasticity, and firmness. They also aid in repairing UV damage to these proteins. Carotenoids can slow skin aging by improving elasticity, hydration, and texture and reducing wrinkles and age spots.
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Higher carotenoid levels are also linked to lower risks of heart disease and certain cancers.
Healthy Foods vs. Supplements
Vitamins, minerals, and antioxidants should come from healthy foods rather than supplements, according to Ms. Schiff.
“When a specific vitamin or mineral is isolated from the rest of potentially beneficial parts of whole foods, I don’t think it works as well in our bodies,” she said. Phytonutrients often have a synergistic effect when combined, she added.
However, if dietary restrictions make it difficult to obtain necessary nutrients, supplements can be an option. “But get supplements that give a dosage that gets you up to the baseline for the recommended daily amount of that vitamin or mineral,” Ms. Schiff noted. Higher doses are unlikely to offer additional benefits and may even be harmful, she said.
Don’t Overdo It, Expert Cautions
Ms. Schiff acknowledged the study’s positive results but noted its small sample size of 60 adults. She stated that moderately increasing carotenoid intake is harmless but warned against overconsumption.
Excessive intake can cause nausea, gastrointestinal issues, and temporary skin discoloration, she said. Once resolved, people can resume eating smaller amounts.
Ms. Schiff said eating more carrots is generally healthy, but she encouraged dietary variety. “Eat a rainbow of different plants and get the benefits of a wide variety of antioxidants, vitamins, and minerals for better health,” she advised.
