Red Or Orange: Which Carrot Is More Beneficial For Your Health?

Fresh carrots are a staple in kitchens, whether they are grated into salads, or blended to make a glass full of healthy juice, cooked or boiled in stews. But have you ever thought whether red carrots are healthier than orange ones? Both varieties are packed with nutrients, yet their colour differences point to slightly different health benefits. So, which one should you choose? The answer may surprise you. According to a study in the journal Physiology and Molecular Biology of Plants, both red and orange carrots are highly beneficial, but they provide distinct nutritional advantages. Orange carrots are especially rich in Beta carotene and alpha carotene, compounds that support healthy vision and strengthen the immune system. Red carrots, on the other hand, are abundant in lycopene, a powerful antioxidant linked to improving heart health and reducing the risk of cancer. Together, they offer complementary benefits, making both varieties valuable additions to a balanced diet.

What makes them different?

The colour of a carrot depends on the type of antioxidant it contains. As per the studies, orange carrots are rich in beta-carotene. Also, red carrots contain high levels of lycopene, along with some beta-carotene. These natural pigments are powerful antioxidants that support overall health in different ways.

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Benefits of orange carrots

Orange carrots are widely available and known for their beta-carotene content. Beta-carotene converts into vitamin A in the body, which is essential for:

• Good vision, especially night vision
• Healthy skin
• Strong immune function
• Proper growth and development

If you are consuming orange carrots regularly they can support eye health and help protect against vitamin A deficiency. They are also a good source of fibre, which aids digestion and supports gut health.

Benefits of Red Carrots

Red carrots are especially popular in winter and are often used in Indian dishes like gajar ka halwa or homemade kanji. Their standout nutrient is lycopene, the same antioxidant found in tomatoes. Lycopene is linked to:

• Heart health
• Reduced oxidative stress
• Potential protection against certain cancers
• Improved skin health

Lycopene is known for its role in supporting cardiovascular wellbeing by helping manage cholesterol and reducing inflammation. Red carrots also provide vitamin C and fibre, making them a nutritious seasonal choice.

Which Is Better for Your Eyes?

Orange carrots have a slight edge due to their higher beta-carotene content, which directly supports vision. If your primary focus is eye health and vitamin A intake, orange carrots are an excellent option.

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Which Is Better for Heart Health?

Red carrots may offer added advantages because of their lycopene content. Lycopene has been studied for its potential heart-protective effects. However, orange carrots still contribute to heart health due to their fibre and antioxidant properties.

What About Blood Sugar?

Both red and orange carrots have a relatively low glycaemic load when eaten whole. They can be included in a balanced diet, even for people managing blood sugar, when consumed in moderation. Raw carrots may have a slightly lower impact on blood glucose compared to carrot juice, which concentrates natural sugars. So a question arises that do cooking methods matter? Yes. Cooking can slightly reduce vitamin C but may increase the availability of certain antioxidants like beta-carotene and lycopene. Light steaming with a small amount of healthy fat can improve the absorption of fat-soluble nutrients. Avoid overcooking, as this may reduce overall nutrient content.

Should You Choose One Over the Other?

There is no need to pick sides. Both red and orange carrots are nutritious and offer unique benefits. If possible, include both varieties in your diet. Different colours often mean different antioxidants, and variety ensures broader nutrient coverage. Eating a rainbow of vegetables supports overall health far better than relying on a single option. Red and orange carrots are both beneficial for your health. Orange carrots shine in supporting eye health due to beta-carotene, while red carrots stand out for their lycopene content and potential heart benefits. Instead of asking which is better, consider how you can include both. A colourful plate is usually a healthier one. In the end, the best carrot is the one you eat regularly as part of a balanced, whole-food diet.

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.