What is the most nutritious fruit for juicing?
Juicing fresh fruits and vegetables is a great way to get an extra boost of vitamins, minerals, and antioxidants into your diet. With so many fruits and veggie options to choose from, how do you know which ones pack the most nutritious punch for your morning juice?
When it comes to fruit, there are definitely some stand-outs in terms of nutrient density. Factors like vitamin and mineral content, fiber, and antioxidant levels should be considered when selecting ingredients for juicing. The fruits with the best balance of these nutrients are the ones that will provide you with the biggest benefits.
Best Fruits for Juicing
Here are some of the top contenders for most nutritious fruit for juicing:
Citrus Fruits
Oranges, grapefruits, lemons and limes are prized for their high vitamin C content. Just one orange supplies over 100% of your daily vitamin C needs. Citrus fruits also contain potassium, folate and thiamin. The peel contains antioxidant compounds like hesperidin and polymethoxylated flavones (PMFs) that have been studied for their anti-inflammatory, cholesterol-lowering and anticancer effects.
Kiwi
Ounce for ounce, kiwis contain more vitamin C than oranges. They’re also rich in vitamin K, potassium and folate. Kiwis have a unique blend of antioxidant carotenoids, flavonoids and polyphenols that may promote heart health and reduce inflammation.
Melons
Melons like honeydew, cantaloupe and watermelon have high water content, providing natural hydration. They’re also great sources of vitamin C, potassium and folate. Watermelon is particularly high in vitamins A and C and the antioxidant lycopene, which gives its flesh the characteristic red color.
Berries
Strawberries, blueberries, raspberries and blackberries are brimming with disease-fighting antioxidants, including anthocyanins, ellagic acid and resveratrol. Although small, berries are packed with vitamins, minerals and fiber. Some research suggests the antioxidants in berries may boost heart health and help prevent cancer.
Pineapple
In addition to vitamin C, pineapple contains bromelain, an enzyme with anti-inflammatory properties that may aid digestion. Pineapple juice has even been studied for its ability to reduce inflammation following exercise and physical activity.
Mango
Mangoes are high in vitamins A and C, as well as fiber. They also contain antioxidants like quercetin, astragalin, fisetin, gallic acid and methylgallat, which may protect against diabetes, heart disease and certain cancers.
Pomegranate
Pomegranate juice provides vitamins C and K, folate and potassium. It’s also loaded with powerful antioxidants like anthocyanins and ellagic acid. Research shows that pomegranate juice and extract may lower blood pressure, improve cholesterol and reduce oxidative stress.
Apples
Apples are among the most antioxidant-rich fruits, largely due to their phenolic compound content. They’re especially high in a flavonoid called quercetin, which has medicinal properties like lowering blood pressure and reducing inflammation. Apples are also packed with vitamin C, potassium, fiber and vitamin K.
Cherries
Cherries contain vitamin C, potassium, folate and fiber. They’re rich in antioxidants like anthocyanins and catechins, which may reduce inflammation and protect cells from damage by free radicals. Some research indicates that drinking cherry juice may aid exercise recovery and lower uric acid levels.
Selecting the Best Fruits for Juicing
When selecting fruits for your juices, variety is key. Each fruit offers a different nutrient profile, so mixing it up will ensure you get a diverse range of vitamins, minerals and antioxidants. The fruits listed above are excellent choices to include in your juicing routine.
Some tips for getting the most nutrition from your fruit juices:
- Use primarily fruits with deep, vivid colors like oranges, deep reds, purples and greens. Bright colors often indicate higher antioxidant content.
- Mix sweeter fruits like mangoes and oranges with lower sugar fruits like berries and kiwis to balance flavor.
- Leave the skin on citrus fruits and kiwis when juicing to get extra antioxidant and fiber benefits.
- Combine fruits with non-starchy veggies like spinach, cucumber, celery and carrots to add nutrients without excess sugars.
- Drink fruit juices in moderation, opting for whole fruits and veggies whenever possible to retain fiber content.
Nutritional Value of Top Fruits for Juicing
To showcase the stellar nutritional profiles of these fruit choices, here’s a comparison of the major vitamins, minerals and antioxidants supplied in a 1 cup serving of each:
| Fruit | Vitamin C | Vitamin A | Potassium | Magnesium | Antioxidants |
|---|---|---|---|---|---|
| Orange | 113.7 mg (189% DV) | 225 mcg RAE (25% DV) | 263 mg (6% DV) | 17.6 mg (4% DV) | Hesperidin, Anthocyanins |
| Grapefruit | 78.9 mg (131% DV) | 58 mcg RAE (6% DV) | 166 mg (4% DV) | 13.7 mg (3% DV) | Naringin, Lycopene |
| Kiwi | 161.3 mg (269% DV) | 87 mcg RAE (10% DV) | 420 mg (9% DV) | 17 mg (4% DV) | Lutein, Polyphenols |
| Strawberries | 89.4 mg (149% DV) | 1 mcg RAE (0% DV) | 233 mg (5% DV) | 22 mg (5% DV) | Anthocyanins, Ellagitannins |
| Blueberries | 14.4 mg (24% DV) | 54 mcg RAE (6% DV) | 114 mg (2% DV) | 6 mg (1% DV) | Anthocyanins, Proanthocyanidins |
| Pineapple | 131.1 mg (218% DV) | 58 mcg RAE (6% DV) | 195 mg (4% DV) | 32 mg (8% DV) | Bromelain, Anthocyanins |
| Mango | 122.3 mg (204% DV) | 1269 mcg RAE (141% DV) | 321 mg (7% DV) | 10 mg (2% DV) | Quercetin, Gallic Acid |
| Pomegranate | 17.2 mg (29% DV) | 29 mcg RAE (3% DV) | 666 mg (14% DV) | 12 mg (3% DV) | Anthocyanins, Tannins |
| Apple | 8.4 mg (14% DV) | 54 mcg RAE (6% DV) | 194 mg (4% DV) | 9 mg (2% DV) | Quercetin, Catechins |
| Cherries | 10 mg (17% DV) | 64 mcg RAE (7% DV) | 222 mg (5% DV) | 11 mg (3% DV) | Anthocyanins, Catechins |
*DV = Daily Value based on a 2,000 calorie diet
As you can see, all of these fruits provide excellent sources of essential vitamins and antioxidants. For example, oranges, kiwis, mangoes and pineapples are packed with immune-boosting vitamin C. Berries offer phytonutrients like anthocyanins. And potassium levels are particularly high in fruits like melons, pomegranates and bananas.
Potential Health Benefits
Eating nutrient-rich fruits like the ones listed can provide many benefits for your health. Here are some of the top reasons to juice them:
Vitamin C
Most of these fruits are loaded with vitamin C, which is vital for immune function, skin health, iron absorption and collagen production. Just 1 cup of orange juice provides nearly your entire daily vitamin C requirement.
Antioxidants
Fruits contain antioxidants like polyphenols and anthocyanins that combat free radicals and inflammation in your body. These compounds have been linked to positive effects on blood pressure, cholesterol levels and heart health.
Hydration
The high water content in fruits like melons, pineapple and oranges help keep you hydrated. Proper hydration is critical for energy levels, metabolism, digestion, detoxification and overall health.
Vision Health
Many fruits provide carotenoids like beta-carotene, lutein and lycopene, which reduce eye disease risk and promote healthy vision. Mangoes and berries are particularly good sources.
Lower Cancer Risk
Some research shows that certain antioxidants found in berries, grapes, apples and other fruits could decrease risk factors for several types of cancer.
Blood Pressure
Potassium-rich fruits like bananas, kiwis and pomegranate may help lower blood pressure by reducing sodium effects and relaxing blood vessel walls.
Heart Health
Soluble fiber from fruit can reduce cholesterol levels. Polyphenols may improve circulation and blood vessel function. Overall, diets high in fruits are associated with better heart health.
Best Fruits for Juicing Recipes
Here are some tasty juice combo ideas featuring a mix of the nutritious fruits listed above:
Orange Juice
For a classic, try juicing oranges, carrots and ginger. You can also add lemon for extra vitamin C.
Green Juice
Combine leafy greens like kale or spinach with kiwi, pineapple and lemon for a nutrition-packed green juice.
Berry Juice
Mix blueberries, raspberries and strawberries with banana, apple and a squeeze of lemon.
Tropical Juice
For tropical flavors, juice pineapple, mango, banana, oranges and lime.
Watermelon Juice
Refreshing watermelon goes nicely with cucumber, mint and lemon for a light, hydrating juice.
Cherry Juice
For a tart cherry treat, juice cherries with apples, celery, ginger and lime.
Grapefruit Juice
Grapefruit adds a tangy twist to juices. Combine with pineapple, oranges and spinach.
Melon Juice
Try juicing cantaloupe, honeydew and watermelon with lemon and ginger for a melon medley.
Tips for Making Fruit Juices
Here are some tips to maximize nutrition and flavor when making homemade juices with fruits:
- Wash all fruits thoroughly before juicing.
- Leave peels on citrus fruits and kiwis for extra nutrients.
- Remove pits, seeds and inedible skins from fruits like mangoes, cherries, etc.
- Use fruits that are ripe for best flavor, but not overripe.
- Combine fruits with veggies like carrots, spinach or kale to increase nutrients.
- Add herbs like mint, parsley or basil to boost flavor.
- For sweeter juice, balance tart fruits with bananas, apples or oranges.
- Drink fruit juices soon after making for maximum freshness and nutrient retention.
- Store any leftover juice in an airtight container in the fridge for up to 48 hours.
Potential Drawbacks of Juicing Fruits
While juicing fruits can add beneficial nutrients to your diet, there are some downsides to consider:
- Sugar content: Fruit juices contain natural sugars without the fiber you would get from eating whole fruits. This can spike blood sugar levels.
- Calories: The liquid version can pack more concentrated calories than eating whole fruits. Limit juice portions to control calories.
- Nutrient loss: Some vitamins and antioxidants are degraded by juicing. Eating whole fruits retains more nutrients.
- Cost: Purchasing organic produce for juicing can get expensive. Whole fruits are more economical.
- Dental health: Fruit juice acidity can erode tooth enamel over time, so limit consumption and rinse mouth after drinking juices.
To mitigate these issues, dilute fruit juices with water or club soda, combine fruits with non-starchy vegetables, focus on lower sugar fruits like berries, and aim to get most produce from whole foods.
The Bottom Line
All fruits and vegetables can provide nutrients, but some stand out as all-stars when it comes to juicing. Oranges, kiwis, berries, cherries, melons, mangoes and pomegranates deliver an abundance of vitamins, minerals and antioxidants that support overall health.
When making homemade juices, combine a rainbow of colorful produce. Rotate between different fruit and veggie choices to reap their unique health benefits. Enjoy fruit juices in moderation along with a balanced diet focused on whole plant foods. This approach maximizes the nutrition you obtain from produce.