Is juicing good for immune system?

In today’s fast-paced world, many people look for quick and easy ways to boost their health. Juicing has become a popular trend, with claims that drinking fresh fruit and vegetable juices can provide nutrients that strengthen immunity. But is juicing actually effective for immune health? Let’s take a closer look at the evidence.

How Juicing May Support Immunity

Juicing extracts the juice from fresh fruits and vegetables, separating it from the fiber. This allows you to consume a concentrated dose of vitamins, minerals, and plant compounds. Some examples of immune-boosting nutrients found in produce used for juicing include:

Nutrient Immune Benefits Found In
Vitamin C Powerful antioxidant; stimulates white blood cell production Oranges, grapefruit, kiwi, strawberries, peppers, broccoli
Vitamin A Supports immune cell function Carrots, sweet potatoes, spinach, mangoes
Vitamin E Antioxidant that protects immune cells Wheatgerm, almonds, sunflower seeds, spinach
Zinc Facilitates immune cell growth and communication Pumpkin seeds, chickpeas, cashews
Iron Carries oxygen to immune cells Spinach, broccoli, kale

In addition, fruits and vegetables contain beneficial plant compounds like polyphenols and carotenoids that have antioxidant and anti-inflammatory properties to support immune function.

Potential Drawbacks of Juicing

Despite the vitamin and mineral content of produce-based juices, there are some potential disadvantages to consider:

  • Lower fiber content – Fiber is removed when you juice produce. Fiber provides many health benefits and has been shown to support immunity.
  • Nutrient losses – Some nutrients are degraded by exposure to air and heat from juicing. Up to 30% of vitamin C can be lost from oxidative damage.
  • High sugar – The juicing process concentrates natural sugars. Drinking too much can spike blood sugar levels, which may impair immunity.
  • Quick absorption – The body absorbs juice nutrients quickly, but this can limit how long they are available to boost immunity throughout the day.

Tips for Immunity-Boosting Juices

If you want to try juicing for better immune function, here are some tips:

  • Use organic produce when possible to avoid pesticides.
  • Mix up your juice ingredients to get a variety of nutrients.
  • Include bitter greens like kale and ginger to support antioxidant levels.
  • Add anti-inflammatory ingredients like turmeric, cloves, and cinnamon.
  • Drink juices soon after making them to preserve nutrients.
  • Enjoy juices chilled for best flavor and nutrient retention.

The Bottom Line

Drinking fresh, homemade juices made from fruits and vegetables can provide concentrated amounts of vitamins, minerals, and antioxidants to help support your immune system. However, fiber is lost during the juicing process. For better overall nutrition and immunity, it may be preferable to eat whole fruits and vegetables.

Juicing is no “magic bullet” for boosting immunity. But including nutrient-rich juices as part of a balanced, healthy diet can be beneficial. Moderating your intake of fruit juices high in natural sugars is wise, as is combining your homemade juices with other gut-healthy foods and lifestyle habits to get the most immune-enhancing benefits.

Frequently Asked Questions

1. What fruits and vegetables provide the most immune support?

Some top choices include citrus fruits, berries, kiwi, red bell peppers, broccoli, spinach, tomatoes, carrots, sweet potatoes, red cabbage, and garlic. These are rich in vitamin C, probiotics, antioxidants, and zinc.

2. Is juicing better than eating whole fruits and veggies?

Eating whole produce is generally better, since juicing removes important fiber. But juicing can be a way to add extra servings of fruits and veggies and the nutrients they contain.

3. How long do juice nutrients last?

Juice nutrients start to degrade right after juicing. For best retention of vitamins and antioxidants, drink juices right away. After 24 hours in the fridge, juices lose up to 20% of nutrients.

4. Can juicing help fight colds and flu?

There is no evidence that juicing can cure or prevent specific illnesses. But including antioxidant and vitamin-rich juices as part of an overall healthy lifestyle supports immune function, which may reduce risk of infections.

5. Are juice cleanses good for immunity?

There is no evidence that juice cleanses or detoxes boost immunity. Drastically reducing solid food intake can negatively impact gut health and immune function over time. Moderation is key when adding juices to your routine.


Juicing can provide a concentrated boost of important vitamins, minerals, and compounds from fruits and veggies that support immune health. However, fiber is lost in the process. For balanced nutrition, juicing is best paired with a diet focused on whole, immune-enhancing foods. While drinking fresh juices has some benefits, it is no substitute for overall healthy lifestyle habits when trying to improve immune function.

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