Purple Carrots: Are They Healthier?

Carrots are delicious vegetables in various colours, such as orange, yellow, red, white, and purple. Purple ones are typically important as they offer numerous health benefits that are typical of other purple vegetables and fruits. -

Although all varieties of carrots are rich in vital nutrients, purple ones are particularly rich in antioxidants that help in inflammation and are useful for those with specific health conditions. This article offers a comprehensive review of the health benefits of purple carrots and provides health tips about adding them to the regular diet. Read on for further insights. 

Nutritional profile 

Irrespective of colour, all carrots are rich in nutrients, e.g., certain B vitamins, vitamin A, manganese, vitamin C, potassium and fibre. They have low calories, as a cup-sized serving of carrots (128g) has 52 calories (USDA).

A specific feature of purple carrots is their richness in anthocyanin, a powerful antioxidant. According to scientists at the Agriculture Research Center in Egypt, a 100g serving of purple carrots had almost 168.70 mg of anthocyanin pigments. The miscellaneous nutritional data per 100g serving, according to USDA, is as follows;

• Energy: 333 Kcal
• Proteins: 10g
• Carbohydrates: 70g
• Total sugars: 6.67g
• Dietary fibre: 13.3g
• Calcium: 90mg
• Potassium: 1490 mg
• Sodium: 50mg

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Richness in antioxidants 

It is rich in polyphenol antioxidants, such as anthocyanins, found in vegetables and purple fruits, such as carrots, purple cabbage, purple potatoes, purple grapes, and blackberries. This antioxidant compound helps protect the body from oxidative stress, which develops due to an imbalance between antioxidants and free radicals. 

Oxidative stress causes health conditions, such as premature ageing, heart disease, decline in mental health, and cancer. Antioxidants are valuable choices for combating this situation. Anthocyanins are polyphenol antioxidants that have excellent health benefits. Diets containing anthocyanin-rich foods, such as purple carrots, protect against inflammation-related health conditions. 

Anthocyanins are anti-inflammatory agents that reduce the body's pro-inflammatory cytokines and other inflammatory compounds. Supplementing these antioxidants reduces the risk of health conditions like heart disease, and this fact is backed by scientific research. For example;

• A review published by Nutrients in 2017 and covering 24 studies noted that people who eat anthocyanin-rich foods have significantly better blood vessel and blood pressure function than people who don't. As inadequate blood vessel functions and poor blood flow are the major causes of heart disease, improving these risk factors lowers the risk of heart conditions.
• Another large-scale study published in the American Journal of Clinical Nutrition in 2007 involving tens of thousands of people given 0.2mg of anthocyanin daily found that anthocyanin improves heart health and reduces the risk of heart disease. Another benefit of anthocyanin is its ability to prevent mental decline. 
• A study published in the Sage Journals 2022 noted improved mental health outcomes, such as memory and verbal learning. All people, including older people, adults, and children, experienced these benefits after eating anthocyanin-rich foods.
• Likewise, many population studies, e.g., by Aleksandra Kozłowska and Aneta Nitsch-Osuch (Medical University of Warsaw, Poland) in 2024, noted that more intake of anthocyanin-rich foods reduces the risk of type 2 diabetes. 

Besides anthocyanin, purple carrots are rich in numerous other polyphenol antioxidants, such as caffeic acid and chlorogenic acid. In fact, purple carrots provide almost nine times more polyphenol antioxidants than other carrots and are thus a real antioxidant 'superfood'.

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Anticancer effects  

Various studies have noted that the antioxidants present in purple carrots have anticancer properties. For example;

• A three-month survey published in Medical Oncology (London, UK) involving rats with a diet containing red carrot extract significantly reduced cancer development compared to those with a normal diet.  
• Many test tube studies noted that anthocyanins inhibit the spread and growth of colon, blood, skin, liver, and breast cancer. Various other studies have also indicated a lower incidence of breast cancer.
• Another study published in the World Journal of Gastroenterology in 2017 involving over a thousand people with colorectal cancer and 1846 people without colorectal cancer reported that people who consume more purple fruits and vegetables have a significantly lower risk of colorectal cancer than those who consume less purple foods. 

Irrespective of the type of cancer, diets containing red carrots cause a significant decrease in the cancer risk. Purple carrots are not alone; there are many other anticancer foods. Visit us to read our blog about 9 Cancer-Fighting Superfoods. Our comprehensive guide to cancer has everything you need to know. 

Beneficial for people with certain health conditions 

The research shows that purple carrots are useful for those with certain health conditions, such as inflammation of the intestines and metabolic syndrome. 

Inflammatory conditions of intestines, e.g., colitis 

Chronic inflammation in some or all parts of the digestive system is known as inflammatory bowel syndrome (IBS). Animal and test-tube studies have noted that purple carrots help those with certain inflammatory conditions, such as ulcerative colitis.

• For example, a study published in Preventive Medicine & Food Science in 2018 found that mice with colitis who were fed powdered purple carrots had lower levels of pro-inflammatory chemicals, such as interleukin-6 and tumour necrotic factor-alpha. 
• A test-tube study published in Food & Functions in 2016 demonstrated the effects of purple carrots on cellular inflammation in the intestines, which had the same effect. All these studies attribute the anti-inflammatory properties of red carrots to their powerful antioxidant anthocyanin. 

Metabolic syndrome  

Metabolic syndrome is a complex condition that is characterised by symptoms, e.g., hypercholesterolemia, excessive belly fat, higher sugar levels and higher blood pressure. Metabolic syndrome increases the risk of mortality due to all causes, e.g., type 2 diabetes and heart disease. 

The anthocyanin in purple carrots reduces sugar and cholesterol levels, the two major symptoms of metabolic syndrome. Purple carrots also improve various other symptoms of metabolic syndrome, e.g. abdominal obesity, high blood pressure, elevated blood sugar levels, and abnormal cholesterol levels. 

• A comparative study published in the British Journal of Nutrition in 2010 involving metabolic syndrome in rats noted that the diets containing purple carrot juice reverse and improve all symptoms associated with metabolic syndrome, e.g., stiffness of the heart muscles, hypertension, higher blood sugar and fatty liver.
• Another study published in the Journal of Medicinal Food in 2017 noted that rats with metabolic syndrome who were given a purple carrot-supplemented high-fat diet reported a significant improvement in insulin resistance and blood pressure compared to the control group. 

The results of these studies are promising, yet human studies are necessary to understand the relationship between metabolic syndrome, purple carrots, obesity, and diabetes.  

An easy addition to the diet 

Purple carrots are versatile, nutritious, and tasty. They are an easy addition to various dishes and are used almost the same way, as they taste similar to other carrot varieties. 

Some better choices to add purple carrots into the diet are to;

• Add to salad after shaving, grating and chopping
• Roasting it with salt, pepper and olive oil, either sliced or whole
• Add it to the homemade hummus
• Add it to the baked goods after grating
• Cut it and use it with dip
• Use it to prepare smoothies and juices
• Use it as a healthy substitute for potato chips after dehydrating the slices
• Dice it and add it to various dishes and stir-fries
• Use fresh herbs and olive oil to prepare a slaw
• Add to the broths, stews and salads
• Steak and coat it with an excellent spice mixture, e.g., harissa. 

There are plenty of other options available. Just incorporate them into your dishes to enhance the experience.

Weight loss effects  

The results are mixed, but population studies found that people with vegetable-rich diets, such as purple carrots, lose more weight than those with fewer vegetables. Vegetables such as purple carrots are delicious, highly nutritious, and Low in calories, making them one of the best weight loss foods. 

Substituting vegetable-based snacks and meals for a highly processed and high-calorie diet reduces caloric intake and causes more weight loss. Purple carrots are also an excellent source of soluble fibre, which reduces food intake by managing the appetite and boosting fullness.

• Recent research by researchers working at the University of Ulster, Coleraine, UK, involving a hundred women noted that women taking 200g (1.6 cups) of carrots during lunch eat less and experience significant fullness throughout the day compared to the women who do not consume carrots.
• A large-scale meta-analysis study published in BMJ involving more than 100,000 people attributed substantial weight loss to women and men eating anthocyanin-rich foods, such as purple carrots. 

The research is limited yet promising, and more studies are necessary in the future. There are nevertheless many weight loss foods, and one must choose according to his own likeness. Our blog about the Top 9 Fruits for Weight Loss is worth reading. Visit us to read it. 

Final thoughts 

Purple carrots are healthier choices than their other counterparts. Their efficacy is related to significantly higher levels of anthocyanin, potent antioxidants that give purple carrots their colour. These antioxidants support overall heart health, decrease the risk of heart disease, and reduce inflammation. 

Additionally, these carrots are very nutritious and rich in potassium, vitamin A, and fibre, making them a better choice for those who need more antioxidants. Its high caloric profile is another plus point.

Try incorporating purple carrots into your next meal and experience the vibrant flavour and nutrition they bring!

Frequently Asked Questions 

How better are the purple carrots for your health? 

The more colourful vegetables are better for health. So, purple carrots are far better for health, even more so than oranges. These carrots have plant-based antioxidants, such as anthocyanins, which are potent antioxidants that protect DNA and cells from oxidative stress. 

Are purple carrots healthy for the heart? 

All types of carrots are heart-healthy and beneficial for overall health. Purple carrots contain the compound anthocyanin, a potent antioxidant that protects against heart disease, certain types of cancer, mental decline, and many heart issues. It has many other heart-healthy ingredients.

Are purple carrots safe to consume in the raw form? 

Purple carrots are safe to consume. However, they don't like heat and lose their colour when heated. So, it is best to use them lightly sauteed or preferably raw. Less processing and less cooking are far better than excessive cooking. 

Are purple carrots the superfoods? 

Yes, it can be said to be a superfood. All types of carrots are rich sources of many nutrients, but purple carrots are a rich source of antioxidant anthocyanin, which has impressive effects on the body. Regularly eating purple carrots reduces the risk of some cancers, reduces inflammation, encourages weight loss, and improves heart health. 

Is peeling purple carrots the healthier choice? 

Peeling purple carrots is a matter of personal choice. After thorough scrubbing and washing to remove bugs and dirt, they are safe for eating raw or cooking with or without peeling. 

How many purple carrots should be used daily? 

Generally speaking, consuming as many carrots as one likes is perfectly safe and fine without any issues. However, little benefit is expected after eating them more than a level. For practical purposes, taking just a medium-sized carrot (around 125g) or 100g daily is enough to get the most health benefits. 

Bottom-line  

Purple carrots have an impressive amount of potent plant compounds, minerals and vitamins and are promising for health in many ways. All varieties of carrots are healthy and nutritious, but purple carrots are particularly rich in potent antioxidants known as anthocyanin that have marvellous effects on the body. 

Incorporating purple carrots into the diet encourages weight loss, improves heart health, lowers the risk of some cancers, and reduces inflammation inside the body. These brightly coloured vegetables are not only full of many health benefits but also add flavour and colour to many dishes.