Juicing has become an incredibly popular way to get more nutrients into your diet. Dr. Mehmet Oz, the famous cardiothoracic surgeon and TV personality, is a big proponent of juicing and has shared many of his favorite juice recipes over the years. Dr. Oz says that juicing allows you to consume more fruits and vegetables than you typically could by eating them whole. By removing the fiber from fruits and veggies and drinking only the nutrient-dense juice, you can take in a concentrated dose of vitamins, minerals and antioxidants.
Keep reading to learn about some of Dr. Oz’s favorite juice recipes, the health benefits they provide, and how to include them as part of a healthy, balanced diet.
Why Dr. Oz Recommends Juicing
There are a few key reasons why Dr. Oz is such a big fan of juicing:
- Increases fruit and vegetable intake – Juicing makes it easy to consume several servings of fruits and veggies at once.
- Absorbs nutrients from produce quickly – The nutrients in juice can be directly absorbed into your bloodstream without having to be broken down by digestion.
- Provides concentrated micronutrients – Juices contain vitamins, minerals, phytochemicals and antioxidants in each sip.
- Can aid weight loss – Juices are low in calories and help you feel full. Replacing higher calorie foods with fresh juices can encourage weight loss.
- Boosts energy – The natural sugars and nutrients in juices provide an energy boost.
- Hydrates the body – Juices have high water content to help you stay hydrated.
- Easier to digest – The fiber has been removed from juice, making it easier for your body to break down and absorb.
- Supports immune function – The vitamin C and antioxidants in juices boost your immune defenses.
Dr. Oz encourages people to consume fresh, homemade juices as part of a balanced diet. He does not advise relying solely on juices for all your nutrition needs. But adding in a daily juice can be an easy way to get more servings of fruits and vegetables into your routine.
Dr. Oz’s Favorite Juice Combinations
Dr. Oz has shared lots of different juice blends over the years. Here are some of his favorite healthy juice recipes to try:
1. Mean Green Juice
- 1 cucumber
- 1/4 green apple
- 1/2 lemon
- 1-inch chunk fresh ginger
- 1 cup kale or spinach
- 1 celery stalk
This refreshing green vegetable juice is jam-packed with nutrients. The lemon provides vitamin C and the apple adds a touch of sweetness. Cucumber and celery blend well together for a light and hydrating base. Then the leafy greens – either kale or spinach – give you a mega dose of antioxidants like vitamin A, C and K.
2. Beet Lemon Ginger Juice
- 1 beetroot, scrubbed
- 1 lemon, peeled
- 1-inch chunk fresh ginger
- 3 carrots
This juice combo packs some serious nutritional power. Beets provide blood pressure lowering nitrates and may enhance athletic performance. Carrots are loaded with beta carotene, an antioxidant form of vitamin A. Fresh ginger adds an anti-inflammatory kick. And lemon juice balances out the flavors while adding vitamin C.
3.Tomato Celery Juice
- 1 cup cherry tomatoes
- 4 celery stalks
- 1/4 lemon
- Small handful basil leaves
- 1-inch chunk ginger
For a savory, vegetable-based juice, try this tomato celery blend. The tomatoes provide lycopene, a powerful antioxidant that may help combat cancer. Celery delivers hydration. Lemon, ginger and basil add tons of flavor. You get a nutritious and delicious juice without any added fruit sugars.
4. Grapefruit Cranberry Juice
- 1 pink grapefruit, peeled
- 1 cucumber
- 1 cup cranberries
- 1/4 lemon
If you like a tangy, citrusy juice, this recipe is for you. The grapefruit is the star here, providing a big dose of vitamin C and antioxidants. Research shows that compounds in grapefruit may help regulate insulin and support weight management. The cranberries offer a blast of antioxidants and natural sweetness to balance the grapefruit’s tartness. Cucumber and lemon add hydration and a flavor boost.
5. Apple Beet Strawberry Juice
- 1 green apple
- 1 beetroot, scrubbed
- 1 cup strawberries
- 1-inch chunk ginger
Here’s a fruity and refreshing juice combo. Apples and strawberries pack vitamin C and antioxidants. Beets add important nitrates and nutrients. Ginger provides an anti-inflammatory boost. Together they make a sweet, mildly tart juice the whole family will love.
The Health Benefits of Juicing
Drinking fresh vegetable and fruit juices on a regular basis can provide several important health advantages:
Supports Heart Health
Many fruits and vegetables contain nutrients and antioxidants that are great for your heart. Juices like beet, carotene-rich carrots and green leafy veggies provide nitrates and polyphenols that may reduce blood pressure and LDL “bad” cholesterol. The vitamin C, fiber and potassium in fresh juices also support heart health.
Aids Weight Loss
Replacing higher calorie beverages like soda and juice drinks with low calorie, nutrient-dense fresh juices can help with losing weight. Even fruit juices are far lower in calories than sweetened drinks. And vegetable juices are extremely low in calories – a big cup of veggie juice may only have 50-150 calories. Juices also provide antioxidants, phytochemicals and anti-inflammatory compounds that may encourage weight loss.
Loading up on fresh fruits and vegetables is the best way to support immune health. Fruits like citrus, berries, apples and kiwi are rich in vitamin C. Carrots, tomatoes, spinach and other veggies provide protective antioxidants. Ginger, garlic and turmeric in juices have natural anti-viral and anti-inflammatory benefits.
Although juices do not contain as much fiber as eating whole fruits and veggies, they still can help improve digestion in some ways. Diluted vegetable juices can promote regularity. And ginger is a common juice ingredient that may calm nausea and support healthy gut bacteria.
The natural carbohydrates and nutrients in fresh juices provide an energizing boost. Fruit juices offer quick replenishment thanks to their simple sugars. Green veggie juices also help fight fatigue by delivering electrolytes, minerals like magnesium and iron, B vitamins and antioxidants.
Hydrates the Body
Staying well hydrated is critical for all aspects of health. Many juices are over 90% water, making them an excellent way to meet your daily fluid needs. Adding juicy fruits like watermelon, grapefruit, cucumber and tomatoes to your blends maximizes their hydration potential.
Juices made from fruits and vegetables with potent antioxidant and anti-inflammatory abilities can help slow aging in your cells. Compounds found in green tea, berries, citrus, beets and leafy greens may protect cells from damage and deterioration over time. Getting a wide variety of antioxidant-rich produce into your glass helps support graceful aging.
How to Include Juicing in Your Diet
While drinking fresh juices has some excellent benefits, you’ll want to include them as part of a healthy, balanced diet. Here are some tips from Dr. Oz on the best way to mix juicing into your regular eating pattern:
- Try replacing just one meal or snack per day with a fresh juice.
- Aim to fill half your juice with veggies like cucumber, carrots, greens or tomatoes.
- Include healthy fats from nuts, seeds or avocado when juicing whole fruits and beets to balance blood sugar.
- Drink your juice on an empty stomach and wait 30 minutes before eating to maximize nutrient absorption.
- Combine juicing with regular meals focused on lean protein, whole grains, healthy fats and produce.
- Listen to your body – if juicing ever makes you feel tired or unwell, back off the amount.
- Don’t rely on juices as your only source of produce. Focus on also eating a diet high in whole fruits, veggies, legumes, nuts and seeds.
Moderation and variety are key when adding juicing to your routine. Use juices to supplement your diet with extra fruits, vegetables and nutrients – not to completely replace balanced meals. Follow Dr. Oz’s mantra of juicing “most days” as opposed to “every day” – taking breaks prevents your body from getting too used to juices only.
Dr. Oz’s Top Juicing Tips
Here are some additional pro tips from Dr. Oz to get the most from your juicing habits:
- Always wash produce thoroughly before juicing.
- Choose organic whenever possible to minimize pesticides.
- Use produce within a few days of purchase for maximum freshness and nutrients.
- Store pressed juices in airtight containers and drink within 24 hours.
- Freeze excess juice in ice cube trays for easy use later.
- Include at least one dark leafy green like spinach, kale or chard in each juice.
- Mix up mild juices like apple or cucumber with small amounts of stronger beets, ginger or greens.
- Drink your juice slowly, ideally over 15-20 minutes, to prevent blood sugar spikes.
- Chew your juice to mix it with saliva and enhance digestion.
- Clean your juicer right after use for easiest cleanup.
Following proper juicing techniques helps you get the most nutrition and enjoyment from each glass. Take Dr. Oz’s suggestions to heart for crafting healthy and delicious juices.
Juicing is an amazing way to increase your intake of fruits, veggies and vital nutrients. No wonder Dr. Mehmet Oz is such a strong supporter. His favorite juice blends provide antioxidants, phytochemicals and minerals that support heart health, digestion, weight loss, immunity and more.
Mix up some of Dr. Oz’s go-to recipes like Mean Green Juice, Beet Lemon Ginger Juice or Apple Beet Strawberry Juice. Just remember to enjoy them as part of a healthy, well-rounded diet. With the right approach, juicing can be a tasty and nutritious addition to your eating habits.
Here are the key takeaways:
- Juicing helps you easily consume more fruits and vegetables.
- Dr. Oz’s favorite recipes include Mean Green Juice, Beet Lemon Ginger Juice, Tomato Celery Juice and more.
- Benefits of juicing include increased nutrient absorption, weight loss promotion, immune support, heart health and hydration.
- Aim to use juices to supplement a diet focused on whole foods for balanced nutrition.
- Follow proper juicing techniques like drinking juices slowly and cleaning your juicer promptly.