Starting your day with a nutritious green juice can set the tone for better health. Green juices packed with vegetables and fruits give you an antioxidant boost and flood your body with vitamins, minerals, and phytonutrients. But with so many combinations of produce to pick from, how do you know which green juice is the best choice first thing in the morning?
Benefits of Green Juice in the Morning
Drinking green juice first thing in the morning offers many benefits:
- Hydrates your body after sleep
- Provides nutrients on an empty stomach for better absorption
- Energizes you and enhances mental clarity
- Supports detoxification
- Boosts immunity
- Increases vegetable and fruit intake
The nutrients in green juices are absorbed rapidly into your bloodstream since the produce is broken down through blending. Starting your day with a green juice ensures you get a concentrated dose of vitamins and minerals when you need them most after fasting through the night. Let’s look closely at some of the top nutrient-packed ingredients to include in a morning green juice.
Nutrient-Dense Green Juice Ingredients
Leafy greens like kale, spinach, romaine, and chard should form the base of any green juice. These greens are loaded with vitamins A, C, K, antioxidants, and minerals like calcium, iron, and potassium. Kale and spinach in particular are great options to include in your morning green juice.
Fruits add a touch of natural sweetness to green juices along with antioxidants, fiber, enzymes, and phytonutrients. Apples, pineapple, lemon, lime, and green grapes are great fruit additions. Citrus fruits like lemon and lime add a refreshing zing.
Cucumbers are made up mostly of water, making them an ultra-hydrating choice. They contain antioxidant flavonoids that reduce inflammation. Cucumbers are also a good source of vitamin K, potassium, and magnesium.
Ginger packs a spicy punch and has many medicinal properties. It aids digestion and nutrient absorption. Ginger also contains gingerol, a bioactive compound with powerful anti-inflammatory and antioxidant effects.
Parsley brightens up green juices with its fresh, herbaceous flavor. It’s an excellent source of vitamin K, vitamin C, and folate. The vitamin C in parsley boosts collagen production for youthful skin.
Best Green Juice Recipes for Mornings
Now let’s look at some tasty green juice blends that make for an invigorating start to your day:
Morning Greens Juice
This green juice combo is fresh, light, and nutritious.
- 1 cucumber
- 2 cups spinach
- 1 apple
- 1⁄2 lemon
- 1⁄2 inch ginger
- A few sprigs of parsley
Cucumber and spinach provide hydration. Apple lends a touch of sweetness. Lemon, ginger, and parsley further boost the antioxidant and anti-inflammatory benefits.
Green Sunshine Juice
This vibrant green juice will start your day off right.
- 2 green apples
- 1⁄2 pineapple
- 1 inch ginger
- Juice of 1 lemon
- 1 cup baby spinach
- 1⁄2 cucumber
Pineapple and apple provide sweetness. Lemon, ginger, and greens give a nutrient boost. It’s sweet, tangy, and refreshing.
Detox Green Juice
Packed with detoxifying ingredients, this green juice will get your day off to a healthy start.
- 1 cucumber
- 5 kale leaves
- 1 celery stalk
- 1 cup pineapple
- 1 lemon
- 1 inch ginger
- Dash of cayenne
Kale, celery, lemon, ginger, and cayenne help to detoxify and alkalize the body. Pineapple adds vitamins while combating inflammation. Cucumber provides hydration.
Tips for Making Green Juice
Here are some tips for making refreshing green juices that retain maximum nutrition:
- Use organic produce when possible
- Wash all produce thoroughly
- Chop produce to fit through juicer feed tube
- Alternate leafy greens with fruits and cucumber
- Juice ginger, lemon/lime, and parsley last
- Drink green juice immediately after making
- Store any extra juice in an airtight container and drink within 24 hours
A masticating juicer that runs at slow speeds is ideal, but a centrifugal juicer will also work.
Potential Drawbacks of Green Juice
Green juices pack a nutritional punch, but there are a few drawbacks to consider:
- Fiber loss – Juicing strips away the fiber content from whole fruits and vegetables. Try blending some juices to maintain the fiber.
- Quickly absorbed sugars – The natural sugars in fruit juices are absorbed rapidly into your bloodstream. Moderate your fruit content if trying to lower sugar.
- Oxidation – Exposure to light, air, and heat can degrade nutrients and lead to oxidation. Drink green juices right after making.
- Cost – Juicing large amounts of produce daily can get expensive. Try buying in-season and frozen produce to lower the cost.
Should You Eat Before or After Green Juice?
Drinking green juice on an empty stomach allows for rapid absorption of nutrients. However, some people may experience nausea, dizziness, or low blood sugar when juicing without eating. Here are some options:
- Drink water first thing, then juice 20-30 minutes later
- Have a small protein-based snack like nuts before juicing
- Follow juicing with a light meal or snack a bit later
Listen to your body’s response. If juicing makes you feel unwell without food, try it after a small snack. For some, juicing works best as a mid-morning or pre-lunch ritual.
Green Juice Fasting?
Some people try juice fasting by exclusively drinking green juices for one or more days. Juice fasts should only be done occasionally. Longer fasts of three days or more require medical supervision. Replacing meals with green juices can provide rest and rejuvenation for your digestive system when done safely and correctly.
Sample 1-Day Green Juice Cleanse
Here is an example green juice daily cleanse:
|8 am||20 oz Morning Greens Juice|
|10:30 am||20 oz Green Sunshine Juice|
|1 pm||20 oz Detox Green Juice|
|3:30 pm||20 oz Morning Greens Juice|
|6 pm||20 oz Green Sunshine Juice|
Drink plenty of water, herbal tea, and broth throughout the day as well. You will consume around 8-10 servings of fruits and vegetables with this cleanse.
The Best Green Juice for Energy
Some green juice ingredients are particularly energizing. Here is an energizing green juice recipe:
Pick-Me-Up Green Juice
- 2 leaves rainbow chard
- 4 leaves kale
- 1 cucumber
- 1 green apple
- 1 cup pineapple
- 1-inch ginger
- Squeeze of lemon
Rainbow chard, kale, cucumber, ginger, and lemon provide an alkalizing nutrition boost. Pineapple and apple add energizing natural sugars. The vitamins, minerals, and phytochemicals will give you sustained energy without a caffeine crash.
Starting your morning with a refreshing glass of green juice is one of the best habits you can cultivate. Green juices made with leafy greens, fruits, veggies like cucumber and celery, and spices like ginger provide a wealth of antioxidants and nutrients on an empty stomach when your body can fully absorb them. Have your green juice first thing, or if you tend to feel nauseous without food opt for juicing 20-30 minutes after water or a small snack. Tailor your own green juice blends with your favorite produce combinations. Drink immediately after making for maximum benefit. Make green juicing a part of your daily self-care ritual and enjoy the many benefits.