What foods can be juiced?
Juicing has become an incredibly popular way to get more nutrients into your diet. By extracting the juice from fruits and vegetables, you can consume the vitamins, minerals, and phytochemicals in their raw form without the fiber. This allows for quick absorption and an easy way to add servings of produce to your day.
But not all foods can be juiced effectively. Some produce contains too much fiber to extract much juice, while other foods are better eaten whole for nutritional purposes. So which foods make the best juices? Here is an overview of the top foods to juice and how to incorporate them into flavorful and nutritious beverages.
Fruits That Juice Well
When it comes to juicing fruits, there are lots of great options. The following fruits can produce thick, flavorful juices full of nutrients:
| Fruit | Key Nutrients | Juicing Notes |
|---|---|---|
| Apples | Vitamin C, antioxidants | Choose sweet varieties. May need to juice with water. |
| Berries | Vitamin C, antioxidants | Great flavor and nutrition. Strain seeds. |
| Cherries | Vitamin C, antioxidants | Tart cherry juice has anti-inflammatory benefits. |
| Citrus fruits | Vitamin C | Opt for oranges, grapefruit, lemons, or limes. |
| Grapes | Vitamin K, antioxidants | Pick seedless varieties or strain out seeds. |
| Kiwi | Vitamin C, potassium | Use fuzzy brown kiwis for best results. |
| Mango | Vitamin C, vitamin A | Sweet, nutritious juice. May thicken juice. |
| Melons | Vitamin C, vitamin A | Great options like honeydew, cantaloupe, or watermelon. |
| Pears | Vitamin C, copper | Choose ripe pears for more flavor. |
| Pineapple | Vitamin C, manganese | Has digestive enzyme bromelain. |
| Plums | Vitamin C | Both red and black plums make colorful juices. |
| Pomegranate | Vitamin C, vitamin K | Tart, antioxidant-rich juice. Strain seeds. |
As you can see, most fruits are great for juicing. Focus on produce that is ripe and sweet for the best flavor. Fruits like berries, grapes, and pomegranate will produce juices with pulp and seeds, so you’ll want to strain them for a smoother texture.
Vegetables That Juice Well
Vegetable juices require a bit more planning as some veggies produce low yields or unpalatable juices. Here are some of the top vegetables to juice:
| Vegetable | Key Nutrients | Juicing Notes |
|---|---|---|
| Beets | Folate, manganese | Juice beets with sweeter fruits and veg to counter bitterness. |
| Carrots | Vitamin A, vitamin K | The classic juicing vegetable. Use with sweet fruits. |
| Celery | Vitamin K | Blends well with other produce to dilute strong flavor. |
| Cucumber | Vitamin K | Use unwaxed cucumbers. Goes well in green juices. |
| Kale | Vitamin C, calcium | Remove tough stems. Pairs nicely with fruit juices. |
| Spinach | Vitamin A, vitamin C | Has mild flavor. Good for green juices. |
| Swiss chard | Vitamins A, K | Colorful stems add visual appeal. |
| Tomatoes | Vitamin C, lycopene | Use vine-ripened tomatoes. |
Leafy greens, root vegetables, and tomatoes tend to produce the most vegetable juice. When juicing veggies, try to balance out strong flavors by blending with fruits like apples, pineapple, or citrus. You can also juice vegetables together to make savory green juices.
Other Foods That Can Be Juiced
In addition to fruits and vegetables, a few other foods can be juiced with the right juicer:
Wheatgrass
Wheatgrass is the young grass shoots of the wheat plant. It contains chlorophyll, amino acids, minerals, and vitamins C, E, and B12. Wheatgrass has a strong, earthy flavor and is usually consumed as a shot.
Leafy Herbs
Herbs like parsley, cilantro, basil, dill, and mint can add flavor to juices. They have very low yields, so use them sparingly along with other produce.
Sprouts
Bean sprouts and alfalfa sprouts can be juiced to get enzymes and nutrients from these crunchy sprouts in juice form.
Nuts and Seeds
Some juicers like twin gear cold press models can juice soft nuts and seeds like almonds or sunflower seeds when soaked. This adds healthy fats and protein.
Coconut Water
The juice inside a young Thai coconut can be poured into juices for added electrolytes and natural sweetness.
Spices
Fresh turmeric, ginger, or garlic cloves can add a flavor kick when juiced in small amounts along with your other ingredients.
Foods That Don’t Juice Well
While most fruits and veggies can be juiced, some just don’t work well in the juicer. Avoid trying to juice the following:
| Food | Reason to Avoid |
|---|---|
| Avocados | Too thick to properly extract juice |
| Bananas | Not enough liquid content |
| Dry beans | Can damage juicer due to hardness |
| Coconut meat | Too solid to juice |
| Dates | Thick and sticky |
| Figs | Can clog juicers |
| Mangoes | Large pit and thick flesh |
| Olives | Very little juice yield |
| Stone fruits | Large pits can damage juicers |
These foods are either too fibrous to extract much liquid or may potentially clog or damage juicer parts. Your best bet is to stick to juicing produce that is mostly water-based.
Get Creative with Juice Blends
One of the best parts of juicing is that you can mix and match a wide variety of produce to create nutrient-packed and great-tasting beverages. Try out flavor combinations like:
- Apple, carrot, ginger
- Pineapple, spinach, cucumber, mint
- Kale, strawberries, lemon
- Beet, grapefruit, carrot
- Tomato, celery, parsley
The possibilities are truly endless when making fruit and vegetable juices. Aim for combos that provide a balance of sweet and savory. You can also add healthy extras like fresh herbs, spices, lemon or lime juice, or wheatgrass for a nutritional boost.
Tips for the Best Juice
Follow these tips when juicing to make the healthiest, tastiest juices:
- Wash all produce thoroughly before juicing.
- Juice produce soon after purchase for maximum freshness.
- Cut larger fruits and veggies into pieces that fit your juicer’s feed tube.
- Alternate harder and softer produce when juicing.
- Store juices in an airtight container and drink within 24 hours.
- If juice separates, shake or stir before drinking.
- Dilute strong juices like wheatgrass or kale with fruit or mild veggies.
- Drink juices chilled over ice or with sparkling water.
- Try leaving the peel on organic citrus for more nutrients.
The Benefits of Juicing
Juicing makes it quick and convenient to get all the nutrients of raw fruits and vegetables. Here are some of the top benefits of incorporating fresh juices into your routine:
- Increased vegetable intake – Juicing helps you easily consume the recommended 5-9 servings of produce per day.
- Nutrient absorption – Juices are absorbed rapidly into your bloodstream since the fiber has been removed.
- Enzymes – Juices retain living enzymes and nutrients that may be diminished through cooking.
- Phytochemicals – The juices contain beneficial plant chemicals like polyphenols and carotenoids.
- Minerals – Juicing allows higher consumption of potassium, magnesium, and other minerals.
- Weight management – Vegetable juices can be part of a healthy diet for weight loss.
- Detox – Fresh juices provide hydration and may help remove toxins.
- Digestion – Juices rich in ginger can aid digestion and soothe the stomach.
- Clear skin – Many juices provide antioxidants that may improve complexion.
Keep in mind that while juicing strips away fiber from whole fruits and veggies, the fiber can be obtained from other foods in your diet. Enjoy juices in moderation along with fiber-rich foods like whole grains, nuts, and seeds.
The Best Juicers for Every Budget
Investing in a quality juicer makes it simple to juice fruit and vegetable combinations at home. These are some of the top juicers across a range of prices:
| Juicer | Price | Key Features |
|---|---|---|
| Mueller Austria Juicer | $$ | Affordable centrifugal model. 1100 watt motor with two speeds. |
| Breville JE98XL Juice Fountain | $$ | Dual speed 850 watt motor. Large feed tube. BPA free. |
| Omega J8006 Juicer | $$$ | Low speed masticating juicer. Dual stage for high yield. |
| Tribest Slowstar Vertical Juicer | $$$ | Cold press masticating juicer. Duoblade auger and powerful motor. |
| Hurom H-AA Slow Juicer | $$$$ | Vertical auger mimics hand squeezing. Compact design. |
Look for a juicer that fits your budget, performance needs, and amount of counter space available. Pay attention to size of feed tube, pulp ejection, and ease of cleaning when making a choice.
Juicing Recipes for Beginners
When first getting started with juicing, try out a few of these simple juice recipes:
Green Apple Juice
Ingredients:
– 2 green apples, cored
– 1 cucumber
– 1 cup kale or spinach leaves
– 1 inch ginger, peeled
– Juice of 1 lemon
Beet Orange Juice
Ingredients:
– 3 oranges, peeled
– 1 beet, greens removed
– 1 carrot
– 1 inch turmeric root or 1⁄2 teaspoon powdered turmeric
Watermelon Lime Juice
Ingredients:
– 2 cups watermelon chunks
– 1 lime, peeled
– 8 mint leaves
– 3 strawberries
– 1⁄2 cup coconut water
Tropical Green Juice
Ingredients:
– 1 cup pineapple chunks
– 1⁄2 mango, peeled and pitted
– 1 cup coconut water
– 1⁄2 lemon, peeled
– 2 cups spinach
– 1⁄2 inch ginger, peeled
Mix up the ingredient quantities to achieve the flavors and consistency you like. Many juicers come with recipe books featuring more juice blend ideas as well.
Potential Downsides of Juicing
Juicing is a healthy habit when done in moderation, but there are a few downsides to consider:
- Nutrients are lost – Fiber and some antioxidants are removed during juicing.
- Blood sugar spike – The natural sugars in juices digest quickly without fiber.
- Less filling – Vegetable and fruit juices may not fill you up like whole produce.
- Not a meal replacement – Juices should not replace balanced whole meals.
- Dental issues – Acidic juices can wear away tooth enamel over time.
- Food waste – The leftover pulp is often discarded, wasting food.
- Cost – Juicers and large amounts of fresh produce can be expensive.
To get the benefits of juicing without the drawbacks, enjoy juices in moderation as part of an overall healthy diet. Alternate juices with whole fruits and veggies.