What juices are in a cleanse?

Juice cleanses have become increasingly popular in recent years as a way to detox the body, lose weight, and improve overall health. A juice cleanse typically involves consuming nothing but fresh fruit and vegetable juices for a set period of time, usually between 3-7 days.

There are many different types of juice cleanses, but most involve drinking 6-8 glasses of cold-pressed juice per day. The specific ingredients in each juice depend on the type of cleanse, but generally contain a mixture of leafy greens, fruits, and vegetables that are nutrient-dense and easily digested.

Common juices in a cleanse

Here are some of the most common juices you’ll find in a juice cleanse:

• Green juice: Made from leafy greens like kale, spinach, romaine, chard, or parsley. Green juices are packed with vitamins, minerals, and antioxidants.
• Vegetable juice: Can contain carrots, celery, beets, cucumber, tomatoes, or bell peppers. Provides antioxidants and phytonutrients.
• Fruit juice: Usually contains berries, pineapple, apple, lemon, grapefruit, or other fruits. High in vitamin C, antioxidants, and natural sugars.
• Wheatgrass and sprout juice: Made from the juice of wheatgrass or sprouts like alfalfa, broccoli, or clover. Extremely high in nutrients and chlorophyll.
• Root juice: Contains juices extracted from carrots, beets, ginger or turmeric. Rich in vitamins, minerals, and anti-inflammatory compounds.

Often, the juices are combined together into blends that aim to provide a mixture of vitamins, minerals, and phytochemicals. Some popular combination juices include:

• Carrot, apple, ginger
• Kale, celery, lemon, cucumber
• Beet, carrot, apple
• Pineapple, spinach, mint
• Tomato, carrot, turmeric

Benefits of common juice cleanse ingredients

Let’s take a closer look at some of the most common ingredients found in juice cleanses and their specific benefits:

Leafy greens

Leafy greens like kale, spinach, chard, romaine, and parsley are staples in juice cleanses. These greens are loaded with vitamins A, C, K, antioxidants, and minerals like calcium, potassium, and magnesium. They help alkalize the body, flush out toxins, and provide chlorophyll. Some benefits include:

• Anti-inflammatory effects
• Immune system support
• Detoxification
• Improved digestion and elimination
• Cardiovascular benefits
• Cancer prevention

Celery

Celery is a common component of vegetable juices. It contains antioxidants like vitamin C and flavonoids as well as minerals like potassium, folate, and vitamin K. Benefits include:

• Anti-inflammatory
• May help lower blood pressure
• Supports liver health
• Diuretic to reduce bloating
• High water content to hydrate

Beets

Known for their bright red color, beets add sweetness and nutrients to juices. They provide antioxidants, vitamin C, fiber, and compounds called betalains that reduce inflammation. Some benefits:

• Supports detoxification
• Boosts energy and stamina
• Anti-inflammatory
• May improve blood pressure
• Increases blood flow

Ginger

Ginger adds a spicy, energizing kick to juices. It acts as an anti-inflammatory, aids digestion, and contains antioxidants like gingerol. Benefits include:

• Reduces nausea and vomiting
• Anti-inflammatory
• Improves digestion and absorption
• Antioxidant support
• Boosts immunity

Apples

Apples provide a sweet, crisp addition to fruit and veggie juices. They are high in vitamin C, antioxidants, and fiber. Benefits include:

• Supports weight loss
• Lowers cholesterol
• Aids detoxification
• Anti-inflammatory
• Boosts immunity through vitamin C

Lemons

Known for their bright, zesty flavor, lemons add a tangy kick to juices. Lemons contain vitamin C, antioxidants, potassium, and enzymes to stimulate digestion. Benefits include:

• Boosts liver detoxification
• Supports weight loss
• Anti-inflammatory and immune boosting
• Aids digestion and elimination
• Alkalizes the body

Sample 1-day juice cleanse

Here is an example of what a daily juice cleanse may look like:

Time	Juice
Upon waking	Lemon water – 8 oz warm water with fresh lemon juice
Breakfast	Green juice – kale, spinach, parsley, celery, cucumber, lemon
Mid-morning	Beet, carrot, apple juice
Lunch	Vegetable juice – tomato, carrot, bell pepper, basil
Mid-afternoon	Fruit juice – pineapple, orange, strawberry
Dinner	Green juice – romaine, cucumber, celery, kale, lemon
Evening	Herbal tea – chamomile, mint, or ginger

Drinking 6-8 glasses of fresh, organic juice per day provides the vitamins, minerals, and antioxidants needed while allowing the body’s detoxification systems to rest. Variety is key to providing a wide range of nutrients.

Juice ratios for balanced nutrition

Creating balanced juices that provide a mixture of produce is important for a nutritious cleanse. Here are some ideal ratios of ingredients to include:

• 50% leafy greens: kale, spinach, chard, romaine
• 25% low sugar fruits: berries, grapefruit, lemon
• 20% non-starchy veggies: cucumber, celery, carrots
• 5% extras: ginger, turmeric, mint, basil

This ratio helps maximize nutrients from greens while limiting sugar content from fruit. The small amount of extras adds a nutritional boost from compounds like gingerol and curcumin.

Tips for an effective cleanse

Here are some tips to get the most out of your juice cleanse experience:

• Drink 6-8 glasses of juice per day and stay hydrated with water
• Include plenty of leafy greens and vegetables
• Limit fruit juices to 1-2 per day to control sugar
• Include probiotics to support gut health
• Drink slowly and chew juices to increase absorption
• Choose organic produce when possible
• Get plenty of rest and don’t overexert yourself physically
• Ease back into solid foods after the cleanse

With the right combination of fresh, cold-pressed juices, juice cleanses can be a great way to flood your body with nutrients, stimulate detoxification, give your digestion a rest, and boost overall wellbeing.

Potential side effects

Juice cleanses are generally safe for most people when done in the short term, but they can cause some potential side effects to be aware of:

• Hunger – From the lack of solid food
• Headaches – From low calorie/sugar intake
• Fatigue – From calorie restriction
• Nausea – From rapid detoxification
• Dizziness – From low calories/blood sugar
• Bloating – From high fruit/veg intake

These side effects are usually mild and can be minimized by drinking enough juice to meet calorie needs. However, more significant side effects are possible in some cases:

• Severe hunger/fatigue – If calorie intake is too low
• Hypoglycemia – In diabetics or those taking medications
• Dehydration – If inadequate water is consumed
• Electrolyte imbalance – From mineral loss

To avoid adverse effects, consult your doctor before doing a cleanse. Those with health conditions, on medication, pregnant/nursing should be especially cautious.

Are juice cleanses safe?

The safety of juice cleanses depends on the duration and type of cleanse. Here are some general guidelines:

• 1-3 day cleanse – Usually safe for most healthy adults
• 3-5 days – Can be done safely with medical supervision
• 7+ days – Requires close monitoring by doctor for nutritional deficits

Children, adolescents, pregnant women, and those with medical conditions or nutritional deficiencies should not do a juice cleanse unless approved by a doctor.

Brief 1-3 day cleanses are likely safe for most people when juices are consumed to meet daily calorie needs. The risks increase for longer cleanses done without medical oversight. Deficiencies, dehydration, and electrolyte imbalances become more likely.

Who should not do a juice cleanse?

Juice cleanses are not recommended for some populations. You should avoid a juice cleanse if you have:

• Type 1 diabetes
• Gastrointestinal issues like ulcers or inflammatory bowel disease
• Kidney disease
• Eating disorders
• Pregnancy or breastfeeding
• Active cancer
• Nutritional deficiencies
• Chronic fatigue syndrome
• Low blood pressure
• History of disordered eating

Children and adolescents should also not do cleanses since they have high nutritional needs. In general, anyone with a medical condition should consult their doctor first.

The bottom line

Juice cleanses involve consuming vegetable and fruit juices exclusively for a period of time. Typical juices include green juices, vegetable juices, fruit juices, root juices, and herbal teas.

The best juice cleanses focus on organic, cold-pressed juices high in leafy greens, veggies, and low sugar fruits. When done in the short term, cleanses can safely provide a burst of nutrients, stimulate detoxification, and give the digestive system a rest.

However, juice cleanses aren’t for everyone. Get medical supervision for cleanses longer than a few days and avoid them if you have certain medical conditions or nutritional needs.