What are the healthiest fruits and vegetables for juicing?

Introduction

Juicing has become an increasingly popular way to get a concentrated dose of nutrients from fruits and vegetables. By extracting the juice from fresh produce, you can consume the vitamins, minerals, and antioxidants in their raw form without the fiber. This allows for quick absorption and can provide a boost of energy and nutrition. But not all fruits and veggies are created equal when it comes to juicing. Some ingredients pack more of a nutritional punch than others. So which are the healthiest to use for juicing? Let’s take a look at the top choices.

Why juice fruits and vegetables?

There are several benefits to juicing fruits and vegetables:

• Increased nutrient absorption – Without the fiber, nutrients can be rapidly absorbed into your bloodstream.
• Convenient nutrition boost – Juicing allows you to easily consume several servings of produce in one sitting.
• Supports detoxification – The nutrients in juice can help remove toxins from your body.
• Aids digestion and regularity – The enzymes and fluids in juice can improve digestive health.
• Increases energy – Thanks to the natural sugars and nutrients, juice gives you an energizing boost.

When creating juice, it’s important to use produce that offers the biggest nutritional advantage. Choosing fruits and veggies that are low in sugar and calories yet high in vitamins, minerals and antioxidants is ideal.

The top fruits for healthy juicing

Here are some of the best fruits you can use for nutrient-dense, low-sugar juicing:

Citrus fruits

Fruit	Benefits
Oranges	High in vitamin C and antioxidants like hesperidin
Grapefruit	Packed with vitamin C and lycopene
Lemons	Great source of vitamin C and antioxidants
Limes	Provide vitamin C, flavonoids and antioxidants

Citrus fruits like oranges, grapefruit, lemons and limes are juicing superstars. They are low in sugar but high in vitamin C and protective antioxidants like hesperidin, limonoids and limonene. Just one cup of citrus juice can provide over 100% of your daily vitamin C needs. Citrus juices also help boost immunity and fight inflammation.

Berries

Berry	Benefits
Blueberries	Loaded with antioxidants like anthocyanins
Raspberries	Rich in vitamin C, manganese and antioxidants like ellagic acid
Strawberries	Provide high doses of vitamin C and polyphenols
Blackberries	Great source of vitamins C and K, manganese and anthocyanins

Berries like blueberries, raspberries, strawberries and blackberries are brimming with antioxidants, which help fight free radical damage caused by oxidative stress. They also provide important vitamins and minerals. Choose organic whenever possible since berries are on the EWG’s Dirty Dozen list of produce with the most pesticides.

Pomegranates

Pomegranates have gained popularity in recent years due to their stellar nutritional profile. They contain even higher levels of antioxidants than green tea and red wine. Studies show that pomegranate juice can help reduce inflammation, lower blood pressure and inhibit oxidative stress. It also contains vitamin C, folate and potassium.

Kiwis

Kiwis are often overlooked but make an excellent addition to juice. They are a great source of vitamin C – just one large kiwi packs over 150% of your daily recommended intake. Kiwis are also rich in antioxidants like lutein and polyphenols that protect cells from damage and help fight disease.

The top vegetables for healthy juicing

When it comes to making vegetable juice, you’ll want to focus on produce that is nutrient-dense but low in sugar and calories. Some great options include:

Leafy greens

Leafy Green	Benefits
Spinach	Provides iron, vitamin K, folate, magnesium and lutein
Kale	Excellent source of vitamins A, C and K, calcium and copper
Romaine lettuce	Rich in vitamin A, vitamin K, folate and molybdenum
Swiss chard	Packed with vitamins A, C and K, magnesium and potassium

Leafy greens like spinach, kale, romaine and chard should be staple ingredients in your vegetable juices. They provide a powerhouse of nutrients including vitamins A, C and K. They also contain antioxidants like beta-carotene and lutein which protect eye and skin health. Choose organic leafy greens when possible.

Cruciferous vegetables

Vegetable	Benefits
Broccoli	Contains vitamins C and K, folate and cancer-fighting compounds like sulforaphane
Cabbage	Good source of vitamins C and K, antioxidants and anti-inflammatory compounds
Cauliflower	Provides high doses of vitamins C and K, plus antioxidants and phytochemicals
Brussels sprouts	Rich in vitamins A and C, folate, manganese and antioxidants

Cruciferous veggies like broccoli, cabbage, cauliflower and Brussels sprouts contain glucosinolates, which are sulfur-containing compounds that have anti-cancer properties. They are also great sources of vitamins C and K. These vegetables can have a strong taste, so combine them with something milder like cucumbers or celery.

Root vegetables

Vegetable	Benefits
Carrots	Excellent source of beta-carotene, vitamin K and antioxidants
Beets	Provide nitrates, folate and compounds that improve blood flow
Parsnips	Good source of fiber, folate, potassium and vitamins C and E
Sweet potatoes	Contain high amounts of vitamins A and C, manganese and antioxidants

Root vegetables like carrots, beets, parsnips and sweet potatoes can add important nutrients like vitamin A precursors, potassium and fiber to juices. Choose organic whenever possible since roots absorb soil contaminants easily. Avoid juicing carrots in excess since their high sugar content can spike blood sugar.

Other healthy additions

While fruits and vegetables form the base of most juices, there are some other ingredients you can add to boost the nutritional value:

• Fresh herbs – Herbs like parsley, cilantro, basil and mint provide antioxidants and phytonutrients.
• Wheatgrass – This superfood is an excellent source of chlorophyll, vitamins A, C and E, and minerals.
• Ginger – Anti-inflammatory ginger adds a metabolic boost and can aid digestion.
• Lemon/lime juice – Adds flavor and helps preserve juices by preventing oxidation.
• Spices – Spices like cinnamon, turmeric and cayenne can help reduce inflammation.

When preparing juice, go easy on ingredients like fruits and carrots that have higher sugar content and emphasize low sugar veggies instead. Combining produce can result in a balanced juice that provides a range of vitamins, minerals and health-boosting plant compounds.

Healthiest juice combinations

If you’re new to juicing, trying some basic healthy combinations is a great way to get started:

1. Orange juice

– 3 oranges, peeled
– 1 cucumber
– 1/2 lemon
– 1 inch ginger

This citrus-based juice provides over 150% of your daily vitamin C plus antioxidants, folate from the cucumber and anti-inflammatory ginger.

2. Green juice

– 3 cups spinach
– 1 cucumber
– 1 celery stalk
– 1/2 lemon
– 1 inch ginger

Leafy greens provide the base for this nutrient-dense juice. Cucumber and celery add hydration while lemon and ginger provide a tangy kick.

3. Carrot apple juice

– 5 carrots
– 2 apples
– 1 inch ginger

This sweet juice is kid-friendly and provides a hefty dose of vitamin A from the carrots. Apples add vitamin C and ginger aids digestion.

4. Beet juice

– 3 beets, greens removed
– 3 carrots
– 1 apple
– 1/2 lemon
– 1 inch ginger

Vitamin, mineral and antioxidant-rich produce come together for this ruby red juice. The apple and carrots balance out the strong earthy flavor of the beets.

5. Grapefruit juice

– 2 grapefruits, peeled
– 1 cucumber
– Small handful of mint

Refreshing and hydrating, this easy juice lets the bright citrus flavors shine through. Cucumber adds nutrients while mint provides a fresh contrast.

Best practices for juicing

Follow these tips to get the most out of your juicing:

• Use organic produce whenever possible to avoid pesticides.
• Juice produce soon after purchase to maximize freshness.
• Wash all produce thoroughly before juicing.
• Remove peels, rinds, cores or seeds from produce if edible parts contain the most nutrients.
• Combine fruits and vegetables in each juice for balanced nutrition.
• Drink juices immediately after making for maximum benefits.
• Store any leftover juice in an airtight container in the refrigerator for up to 48 hours.
• Add lemon juice to help preserve juices due to its antioxidant properties.
• Freeze juice in ice cube trays for easy use later on.

Juicing allows you to take in a wide range of vitamins, minerals and beneficial plant compounds in just one serving. Take advantage of all the healthy nutrients produce has to offer by using the most nutritious ingredients in your juicing recipes.

Potential downsides of juicing

While juicing has many health benefits, there are a few potential downsides to keep in mind:

• Reduced fiber intake – Fiber is removed in the juicing process, so make sure to eat high fiber foods too.
• High sugar – Fruit juices can spike blood sugar. Choose vegetables instead and eat fruit whole.
• Nutrient deficiencies – Don’t rely solely on juices. You need protein, fat and minerals from whole foods too.
• Tooth decay – Some fruit juices are high in natural sugars that can wear down tooth enamel.
• Contaminants – Non-organic produce can contain pesticides that end up in juices.

Drink juices in moderation as part of an overall healthy diet that includes whole fruits and vegetables as well. This balances out any potential downsides of juicing.

Conclusion

Juicing is a great way to get a concentrated nutritional boost in an easy-to-consume form. Focus on low sugar fruits and veggies that provide important vitamins, minerals and antioxidants. Combine produce such as leafy greens, citrus fruits, berries and cucumbers that are rich in nutrients but lower in sugar and calories. Adding herbs and spices can increase antioxidant content. Drink juices fresh and store any leftovers properly to retain nutrients. Pair juices as part of a healthy diet with fiber-rich whole foods, protein and healthy fats for balanced nutrition. Making your own juice at home allows you to control the ingredients so you can maximize the health benefits.