There is some controversy surrounding the health effects of juices. Pure juice can provide people with vitamin C and antioxidants and help them achieve their “five a day”. However, some claim that the juice is a concentrated form of sugar and can contribute to obesity.
People can drink juice as part of a healthy diet and count it in their daily calorie intake. The best type to choose is 100% pure juice, as it avoids adding sugar, sweeteners or colors.
All fruits and vegetables contain essential vitamins, minerals and phytonutrients. People can experiment with making fresh juices from individual fruits or combinations of fruits and vegetables like spinach, kale or celery. I can also buy combinations of fruits and vegetables in grocery stores.
The following sections list some healthy juices, potential health benefits, and nutritional content.
- Calories: 114
- Carbohydrates: 28 grams (g)
- Total sugars: 23.9 g
- Vitamin C: 2.23 milligrams (mg)
Beets or beets contain nitrates, antioxidants and essential nutrients.
Beet juice can also interact with some medications, so it is important for the person taking the medication to seek medical advice before consuming the juice.
- Calories: 101
- Carbohydrates: 23 g
- Total sugars: 20 g
- Vitamin C: 9.12 mg
- Folate: 120 micrograms (mcg)
Blueberries are a rich source of anthocyanins.
- Calories: 110
- Carbohydrates: 27 g
- Total sugars: 24 g
- Vitamin C: 18 mg
- Calories: 116
- Carbohydrates: 30.9 g
- Total sugars: 30.6 g
- Vitamin C: 23.5 mg
Tomato is a rich source of lycopene which
- Calories: 41.3
- Carbohydrates: 8.58 g
- Total sugars: 6.27 g
- Vitamin C: 170 mg
- Lycopene: 22,000 mcg
People can buy juice in cans, bottles and cartons. A person can also use a hand-held citrus juicer or an electric centrifugal machine to chew other fresh fruits and vegetables.
It is advisable to consume fresh juice immediately after preparation to avoid oxidation and deterioration of vitamins.
There are several benefits to drinking juice.
The American Heart Association recommends 4-5 servings of fruits and vegetables a day. He advises that one quarter cup of pure, 100% fruit juice can fill one of the daily portions.
The study also noted that the protective effects may be due to nutrients and bioactive compounds in the juice. Harmful associations to higher doses can be attributed to consuming excess calories, which outweighs the positive effects, the reviewers believe.
Some possible health risks associated with fruit juice concern fiber, sugar, and weight gain.
For example, while fresh fruit juice contains dietary fiber, the amounts are not as large as those in raw vegetables or fruits. The daily recommendations of the Ministry of Agriculture for Food are that females consume at least 28 g of dietary fiber per day, and males 34 g per day.
Learn more about daily fiber recommendations here.
Although pure fruit juice does not contain added sugars like those in sweetened drinks, it does have fructose, which is a natural sugar.
Therefore, people need to look at the ingredients to make sure the juice is 100% fruit or vegetable. The authors of the review also point out that people should not completely replace whole fruits and vegetables with juices.
Juices can provide essential vitamins, minerals and antioxidants. Drinking a portion of juice can help recommend a daily intake of fruits and vegetables.
Many fruits and vegetables have health benefits, and some can choose certain juices that will supplement their health. However, juices with added sugars can contribute to weight gain.
Juices should not replace whole fruits and vegetables.