Juicing vegetables is a popular way to get more nutrients into your diet. Spinach and carrot juice is a nutritious combination that offers a variety of health benefits. In this article, we’ll take a look at the nutrition profile of spinach and carrot juice and discuss the potential upsides of drinking this veggie juice regularly.
Nutrition Profile of Spinach and Carrot Juice
When you juice spinach and carrots together, you get a beverage packed with vitamins, minerals and antioxidants. Here’s an overview of the main nutrients found in 1 cup (240 ml) of spinach and carrot juice (1):
| Nutrient | Amount |
|---|---|
| Calories | 94 |
| Protein | 3 grams |
| Carbs | 21 grams |
| Fiber | 4 grams |
| Vitamin A | 768% DV |
| Vitamin C | 120% DV |
| Vitamin K | 1,068% DV |
| Manganese | 26% DV |
| Magnesium | 15% DV |
| Potassium | 24% DV |
As you can see, spinach and carrot juice is low in calories but high in vitamin A, vitamin C, vitamin K and manganese. It also contains magnesium, potassium and some protein.
The spinach provides the vitamins and minerals, while the carrots add a sweetness and bright orange color. Together they make a balanced, nutrient-dense beverage.
Benefits of Spinach and Carrot Juice
Drinking spinach and carrot juice on a regular basis may provide quite a few health benefits, including:
1. May Reduce Inflammation
Chronic inflammation is linked to a wide range of diseases, including cancer, heart disease, diabetes, arthritis and autoimmune disorders (2).
Compounds found in spinach and carrots demonstrate anti-inflammatory effects in studies. These include (3, 4):
– Alpha-lipoic acid in spinach
– Lutein in spinach
– Beta-carotene in carrots
– Anthocyanins in purple carrots
By reducing levels of pro-inflammatory compounds in the body, spinach and carrot juice may help fight inflammation and protect against inflammatory diseases over time.
2. May Support Heart Health
Research shows that drinking vegetable juice may reduce several risk factors for heart disease, including high cholesterol and high triglyceride levels (5).
Spinach and carrot juice is a smart choice for your heart, thanks to nutrients like:
– Vitamin K helps prevent calcification of arteries (6).
– Potassium supports healthy blood pressure (7).
– Nitrates in spinach help dilate blood vessels (8).
– Antioxidants in carrots inhibit LDL oxidation, a trigger for atherosclerosis (9).
Together, these nutrients may keep your heart healthy and reduce the risk of heart disease.
3. May Help Protect Against Cancer
Cancer is a serious disease characterized by uncontrolled cell growth. Spinach and carrot juice contain compounds that may slow the growth and spread of cancer cells (10).
Spinach is high in chlorophyll, a plant pigment with potent anticancer properties. Chlorophyll inhibits carcinogenic effects in the body and induces cell death in cancerous cells (11).
Meanwhile, carrots are rich in falcarinol, a nutrient shown to reduce the risk of lung, colon and breast cancer in animal and human studies (12).
Through these and other mechanisms, the nutrients in spinach and carrot juice can support cancer prevention.
4. May Promote Eye Health
Spinach and carrot juice supplies carotenoids like beta-carotene and lutein that are essential for eye health (13).
Once ingested, these antioxidants accumulate in the retina and lens of the eyes. Here, they protect against damage from blue light and oxidative stress — major risk factors for eye disorders like macular degeneration and cataracts (14, 15).
Getting sufficient carotenoids from your diet helps safeguard your vision with age.
5. May Slow Cognitive Decline
The nutrients in spinach and carrot juice may help protect your brain as you age.
Vitamin K has been associated with better cognition in older adults. A higher intake of this vitamin may prevent oxidative damage to brain cells (16).
Lutein, found in spinach, has been linked to improved vision as well as verbal fluency and logical memory, especially in older adults (17).
Beta-carotene, provided by the carrots, may also defend against cognitive decline. People with higher blood levels of beta-carotene tend to score better on mental function tests (18).
Together, the nutrients in spinach and carrot juice can help you maintain your mental faculties over time.
Possible Downsides
While spinach and carrot juice has some important benefits, there are a few downsides to consider:
– Juicing removes the pulp and skin, where much of the fiber is found. This can spike blood sugar levels. Blending keeps the fiber intact.
– Juicing concentrates the natural sugars in carrots, which may be harmful in excess. Moderation is key.
– Spinach contains oxalates that can cause kidney stones in some people when consumed in large amounts.
– Juices lack the satiety of solid foods and may leave you feeling hungrier. Pair your juice with a healthy protein source.
– Raw spinach contains phytic acid that can inhibit absorption of some nutrients like iron and zinc.
To maximize benefits, drink spinach and carrot juice in moderation as part of a balanced diet. If you have kidney issues, check with your healthcare provider before increasing your intake.
How to Make Spinach and Carrot Juice
It’s easy to whip up a nutritious glass of spinach and carrot juice at home.
Simply blend or juice the following:
– 4–5 carrots, tops removed and scrubbed
– 1 cup (30 grams) spinach leaves, tightly packed
– 1–2 inches (2.5–5 cm) fresh ginger
– Half a lemon or lime (optional)
For a smoother consistency, try steaming the carrots for 5–10 minutes before juicing. This softens them up for your juicer.
If using a blender, dilute with a bit of water or ice to reach your desired consistency.
Feel free to adjust the amount of spinach or carrots to suit your tastes. Add other veggies too, like cucumber for mildness or beets for an earthy flavor.
For best quality and taste, use organic produce whenever possible. Drink your spinach and carrot juice right after making it to maximize nutrient retention.
The Bottom Line
Spinach and carrot juice makes for a nutritious combination with many potential benefits.
This simple veggie juice is packed with vitamins, minerals and plant compounds that may help reduce inflammation, promote heart health, protect your eyes and brain, and even defend against cancer.
Aim to drink it in moderation as part of a healthy diet. Pair it with solid foods to help keep you feeling full. This tasty beverage provides an easy way to get more veggies into your diet and optimize your health.
In summary, spinach and carrot juice is a nutritious beverage that may provide multiple benefits when consumed regularly as part of a healthy diet. Its rich antioxidant content can support eye, brain, heart and immune health. While juicing has some downsides related to fiber and sugar content, the vegetable nutrients in spinach and carrot juice likely outweigh any potential negatives when consumed in moderation.
