Drinking Turmeric and Carrot Juice May Reduce Inflammation and Boost Immunity

Adding turmeric to carrot juice can help reduce inflammation and support your immune system. You can also add ginger and a pinch of black pepper to the drink for an extra kick and added health benefits.

Shogaol and curcumin—two powerful phytonutrients—are found in ginger and carrots, said Megan Wroe, MS, RD, a registered dietitian and Wellness Manager at Providence St. Jude Medical Center.

Together, the two compounds form an antioxidant elixir with anti-inflammatory and antimicrobial properties, Wroe added.

How to Make a Carrot-Turmeric Shot

Recipes call for a mixture of carrot juice and fresh or ground turmeric. Ginger, black pepper, and orange juice are optional but carry greater health benefits when consumed together, said Jamie Mok, MS, RDN, a registered dietician and spokesperson for the Academy of Nutrition and Dietetics.

Try this recipe to make a 4-oz glass of carrot-turmeric juice:

• 4 oz of carrot juice (or a mix of carrot and orange juice)
• 1/4 to 1/2 tsp of turmeric powder or a 2-inch piece of fresh root peeled and roughly chopped
• 1 tsp of ginger powder or a 1/2-inch to 1-inch knob of fresh ginger peeled and sliced
• Pinch of black pepper
• Process ingredients in a blender until smooth
• Pour through a fine mesh strainer into a jar or container to separate any remaining solids from the juice

The best ratio will always be one that is individualized to your personal taste preference, said Mok.

Since turmeric has blood-thinning effects, Mok warned that people taking warfarin or those on chemotherapy or immunosuppressive drugs may want to avoid it.

People with gallbladder issues may find turmeric can exacerbate their symptoms, so drinking it daily may not be a good idea.

For everyone else, taking a shot of this nutrient-packed juice could have a number of health benefits.

Carrots Are an Immune-Booster

Carrots are rich in alpha-carotene and beta-carotene, antioxidants the body converts to vitamin A. It’s well-known vitamin A is critical for vision health—it keeps the cornea healthy and plays a vital part in rhodopsin, a protein in the retina that helps us see in low-light conditions.

But that’s not all carrots have to offer. Research suggests beta-carotene helps protect cells from oxidative stress. Compounds like falcarinol, also found in carrots, help reduce inflammation by limiting the release of inflammatory proteins. 

Carrots have a low glycemic index despite their natural sweetness, so they won’t spike blood sugar. They’re also high in fiber, which supports digestion and keeps you full longer.

Carrots, like oranges, contain a fair amount of vitamin C, which can help strengthen the immune system by producing more antibodies.

Turmeric Is an Anti-Inflammatory Powerhouse 

Turmeric is best known for containing the compound curcumin. Curcumin is a strong antioxidant with powerful anti-inflammatory effects at high doses. However, the body doesn’t easily absorb it.

That’s why pairing turmeric with black pepper is useful. Black pepper contains piperine, which can help the body absorb curcumin more effectively.

Curcumin’s anti-inflammatory properties have also been found to alleviate chronic inflammation in conditions like cancer, diabetes, arthritis, and inflammatory bowel disease.

While more studies are necessary, some research suggests curcumin may also be useful in preventing dementia or cognitive decline thanks to its positive effect on oxidative stress.

Studies also show it may help lower cholesterol by preventing arterial plaque build-up and protect against cardiovascular diseases.

Ginger Is a Natural Antimicrobial

Aside from adding a warm kick, ginger has long been valued for its medicinal properties in easing nausea and vomiting, especially in pregnant women. Ginger may soothe menstrual cramps and muscle pain, similar to ibuprofen.

Like turmeric, ginger is considered an anti-inflammatory and antioxidant. “It also has antimicrobial properties, meaning ginger can also help prevent bacteria from growing,” said Mok.

If you are interested in trying carrot, turmeric, and ginger juice, it’s a pretty safe bet, according to experts. Your body—and immune system—may thank you.