There is, it would seem, a number of online articles arguing that eating actual fruits is more beneficial than juicing them. Then there are claims of juice causing increases in blood sugar levels.
To some extent, this is true since the juicing process strips out essential dietary fiber and some other nutrients. However, there are numerous bright spots.
Indeed, it still supplies most of the vitamins and minerals present in whole fruits and the icing on the cake is the water it provides to keep your body hydrated.
Moreover, several sources of evidence have shown that juice consumption is associated with a decrease in body weight and increase in the gut microbiota, microorganisms that live in your intestine and protect you against pathogens and responsible for immunomodulation.
This evidence-based article provides you with 8 juice recipes which are laden with vitamins and nutrients from vitamin A to K, potassium, magnesium and many more that serve as daily support agents to your immune defense system and even when you are sick.
- Celery Juice
Celery (Apium graveolens L.) has become a popular health supplement. This is particularly due to its preventive effects on cardiovascular disease, liver disease, rheumatic disorders and jaundice. Indeed, celery is an excellent source of antioxidant compounds, notably flavonoids which promote brain health.
It’s recommended not to have fresh celery juice first thing in the morning on an empty stomach, instead, you can have lemon water with turmeric and ghee, then celery juice and wait a few minutes before your actual breakfast meal.
- Noni Juice
Noni juice is one of the most popular health beverages. It has been recognized in many different countries for its beneficial health effects. These include an enhanced immune activity, an increased physical endurance, a regulated weight and blood pressure and improved joint health. Some even use the fruit to treat inflammation and scorpionfish stings.
It’s true that it doesn’t taste that good and seems akin to bad cheese, but you can combine it with milk and honey to add some extra sweetness and anti-inflammatory properties.
- Kakadu Plums, Orange and Carrot Juice
Some ironically say that orange juice is carrot juice. We say it doesn’t matter, drink them both! And don’t forget to add some cheese on the cake: Kakadu plums.
You may already know this, but vitamin C is a highly effective antioxidant which protects essential molecules in your body from damage. Thus, it helps improve immune and inflammatory functions and reduce risk factors associated with various diseases.
Vitamin C is water-soluble, which means our body needs to replenish it frequently. In this sense, carrots and oranges provide you about 13% and 78% respectively of your DV for vitamin C and, even better, Kakadu plums contain 3000 milligrams of vitamin C per 100 grams of fruit. That’s over 57 times the concentration found in oranges!
We recommend drinking this juice before flu season hits to decrease the severity and length of the cold. It’s true that there are other fruits and veggies with comparable effects, but oranges, carrots and Kakadu plums come with fewer calories and more fiber!
- Apple Juice
The aphorism “An apple a day keeps the doctor away” isn’t necessarily true, but tells you a thing or two about the importance of apples and their contribution to human health. In fact, apple consumption has been linked with a reduced risk of major diseases such as diabetes, cognitive disorders, Alzheimer’s disease, osteoporosis, asthma, cancer and metabolism disorders. Moreover, it was demonstrated it has anti-aging effects.
Apple juice is an excellent source of water which represents up to 88% of its content. One thing to keep in mind is not to drink it on an empty stomach as it may cause some serious complications.
- Beet and Ginger Juice
Beets and ginger juice is a tasty and healthy mixture.
By drinking this refreshing juice you can lower your diastolic blood pressure by up to 10 mmHg, improve your athletic performance and digestive process, and even lose weight. Moreover, the consumption of ginger is associated with the reduction of joint and quadriceps muscle pain after a prolonged or fatiguing physical activity.
It’s a great natural pre-workout for you athletes out there!
- Watermelon Juice
Watermelon is a low energy density fruit which is packed with carbs, vitamins, fibers and certain phytochemicals such as beta-carotene. The latter is an antioxidant carotenoid converted by the body into vitamin A which prevents cells from damage.
A 2019 study on the health benefits of watermelon shows it provides long-term benefits and contributes to the reduction of risks associated with cardiovascular disease, improves blood pressure, relieves muscle soreness and decreases LDL oxidation.
We recommend drinking watermelon alone or combining with fruits that are low in vitamin A such as apples, bananas, kiwis or lemon.
- Strawberry and Mango
Strawberry and mango are a winning combination which offers you large amounts of bioactive compounds. Additionally, they contribute to the prevention of various diseases and their related complications such as oxidative stress, obesity, heart disease and cancer.
This delicious and juicy mixture doesn’t stop there; it can also reduce inflammation in the colon.
It’s also easy to make, simply put the ingredients in the blender. If you want, you can add a splash of milk to thicken the juice. Oops, we just made it a smoothie.
- Lemon and Grapefruit
Lemon is an excellent source of vitamins, potassium and flavonoids such as luteolin and rutin quercetin. It’s packed with antimicrobial and anticancer properties which contribute to cardiovascular disease prevention and blood pressure reduction.
Drinking lemon and grapefruit together has significant health benefits, notably weight loss promotion. Indeed, scientific studies showed that consumption of low energy fruits like lemon and grapefruit increases metabolism and lowers belly fat.