Juice comes in a rainbow of colors – from the bright orange of orange juice to the deep purple of grape juice. But some of the most popular and nutrient-rich juice varieties are red. Red juice offers a variety of health benefits thanks to its unique combination of antioxidants, vitamins, and minerals.
Common Types of Red Juice
There are many delicious and nutritious red juice options to choose from:
- Pomegranate juice – Made from pomegranates, this tart juice is packed with anthocyanins that give it a deep red hue.
- Beet juice – Earthy and rich, beet juice is loaded with nitrates that may help lower blood pressure.
- Cherry juice – Tart cherry juice contains melatonin and anthocyanins and offers benefits for sleep and exercise recovery.
- Cranberry juice – Full of vitamin C, cranberries offer a tangy juice that may help prevent urinary tract infections.
- Red grape juice – Made from Concord grapes, red grape juice provides antioxidant polyphenols like resveratrol.
- Apple juice – When made from red apples, apple juice takes on a pinkish-red hue from anthocyanins.
- Blood orange juice – Slightly richer than regular orange juice, blood orange juice gets its ruby color from lycopene and anthocyanins.
- Plum juice – With its deep red-purple pigment, plum juice is loaded with chlorogenic acid, an antioxidant.
- Blackcurrant juice – This European juice is made from small black berries that are high in vitamin C.
- Acai juice – Made from acai berries from the Amazon, this juice is dense in antioxidants and omega fatty acids.
Nutritional Benefits
Red juices deliver a powerful nutritional punch. Here are some of the top nutrients found in popular red juice varieties:
| Juice | Key Nutrients |
|---|---|
| Pomegranate | Vitamin C, vitamin K, folate, potassium |
| Beet | Folate, manganese, potassium, vitamin C |
| Cherry | Vitamin C, melatonin, anthocyanins |
| Cranberry | Vitamin C, vitamin E, manganese |
| Red grape | Vitamin C, vitamin K, copper, anthocyanins |
| Apple | Vitamin C, antioxidant flavonoids |
| Blood orange | Vitamin C, folate, anthocyanins |
| Plum | Vitamin C, vitamin K, copper |
| Blackcurrant | Vitamin C, vitamin B6, iron |
| Acai | Vitamin A, calcium, iron |
As you can see, many red juices are loaded with vitamin C, an essential nutrient that acts as an antioxidant to help fight damage from free radicals. Red juices also contain beneficial plant compounds like anthocyanins, lycopene, and flavonoids that have antioxidant and anti-inflammatory effects.
Health Benefits
Drinking red juice on a regular basis may provide many potential wellness advantages. Here are some of the top evidence-based health benefits of red juices:
Heart Health
Many red juices contain nutrients and antioxidants that are great for your heart. For example, beet juice is rich in nitrates that can lower blood pressure. Pomegranate juice may improve blood flow and reduce arterial plaque. Red grape juice delivers antioxidants that protect LDL cholesterol from oxidation.
Lowering Blood Pressure
Beet juice in particular has been linked to reductions in blood pressure. One study found that drinking beet juice lowered systolic blood pressure by 4-5 points over a period of a few hours. The nitrates in beets get converted into nitric oxide, which relaxes and dilates blood vessels.
Reducing Inflammation
Chronic inflammation is at the root of many diseases. Powerful antioxidants called anthocyanins give many red juices an anti-inflammatory effect. Tart cherry juice is often consumed before exercise due to its anti-inflammatory properties that aid muscle recovery.
Immune Support
Many red juices like pomegranate, acai, and blackcurrant are loaded with vitamin C. Just one cup of pomegranate juice provides 40% of your daily vitamin C needs. Vitamin C boosts the immune system to help your body fight off pathogens and infections.
Exercise Performance & Recovery
Evidence suggests that tart cherry juice in particular may enhance exercise performance and aid workout recovery. Tart cherries contain anthocyanins and melatonin that help reduce muscle damage and decrease post-exercise soreness.
Cognitive Function
Animal studies indicate that drinking Concord grape juice may provide benefits for brain health and cognition. The polyphenols in grape juice may help delay age-related cognitive decline by reducing oxidative stress in the brain.
Gut Health
The polyphenols in red juices have prebiotic effects that feed healthy gut bacteria. Pomegranate extract may increase beneficial gut microbes like Bifidobacteria and Lactobacilli. A diverse microbiome is linked to better immunity and digestion.
Hair, Skin & Nails
Thanks to their stellar nutrient profile, many red juices nourish your hair, skin and nails from within. Vitamin C helps produce collagen for youthful skin while anthocyanins protect against oxidative damage from the sun. The iron in certain red juices also promotes healthy hair.
Downsides of Red Juice
While red juice offers many benefits, there are a few downsides to keep in mind:
- Sugar content – Some bottled red juices contain added sugars. Check labels and opt for unsweetened varieties.
- Stains – Dark pigmented juices like beet and blackcurrant can temporarily stain skin, lips, and teeth.
- Acidity – The acidity in some juices may provoke reflux in those with GI issues. Tart cherry and cranberry juices are particularly acidic.
- Nightshade veggies – If you follow an autoimmune diet, avoid nightshades like tomatoes and plums.
- Oxalates – Those prone to kidney stones should moderate intake of high-oxalate juices like beet and blackcurrant juice.
How to Pick the Best Red Juice
Here are some tips for selecting a healthy, high-quality red juice at the store:
- Check the ingredient list – Choose juices with no added sugars or preservatives.
- Read the label – Opt for juices that are 100% juice instead of blends.
- Buy refrigerated – Refrigerated juices have higher vitamin content than shelf-stable varieties.
- Choose cloudy juice – Cloudier juices contain more beneficial pulp and nutrients.
- Check the color – Deeper, richer colors indicate higher antioxidant levels.
- Consider organic – Organic juices reduce your pesticide exposure.
- Know the source – Some brands use juice concentrates, so check where the fruit is from.
Making your own red juice at home is also a great option. That way you can control the ingredients and tailor it to your dietary needs.
Delicious Red Juice Recipes
Here are some flavorful recipes for making nutrient-packed red juices at home:
Pomegranate Beet Juice
- 1 cup pomegranate juice
- 2 small beets, juiced
- 1 Granny Smith apple, juiced
- 1 inch ginger, juiced
- Squeeze of lemon
Cherry Grape Juice
- 1 cup tart cherry juice
- 1 cup Concord grape juice
- 1 carrot, juiced
- 2 stalks celery, juiced
- 1⁄2 lemon, juiced
Cranberry Apple Juice
- 1 cup cranberries
- 2 red apples, cored and quartered
- 1 inch ginger
- 1⁄2 lemon, peeled
Conclusion
Red juice offers a rainbow of nutritional benefits thanks to its rich content of antioxidants, vitamins, minerals and plant compounds. From boosting heart health to reducing inflammation, red juices like pomegranate, beet, cherry, and grape juice have research to support their wellness advantages. Moderating intake if you have certain conditions and opting for unsweetened, high-quality juices are some tips for including red juice safely as part of a healthy diet.
