Incorporating more fruits and vegetables into your diet can be a challenge. Only 1 in 10 adults consume enough fruits and vegetables in their daily meals. Juicing offers a convenient way to increase your intake of essential nutrients, optimize your metabolism, support weight loss, and achieve glowing skin. By enjoying fresh homemade juices, you will not only reap the benefits of all the vitamins, minerals, and phytonutrients but also optimize your metabolism and support weight loss.
What is Juicing?
Juicing is a process that extracts juice (along with vitamins, minerals, and phytonutrients) from fruits and vegetables. It can be done manually or using a variety of machines. Juicing requires a machine called a juicer that blends whole produce to separate out the liquids from the solids. Typically, the juice is then consumed and the remaining fiber, seeds, and other solids (pulp) are discarded or used for something else such as composting or as the base of baked goods. Juices are different than smoothies because they don’t contain fiber. Fiber can slow digestion and make you feel full, so by choosing juices, you can consume much more fruits and veggies than you’d typically be able to eat in one sitting.
A Brief History of Juice
Juicing likely dates back to hundreds of years ago, but juice bars and home juicing exploded in popularity in the 1990s and became a hot health trend. This also led to an increased interest in juice cleanses as a solution for health conditions. A juice cleanse (sometimes called a juice fast) involves drinking only or mostly juice for a certain period of time. The benefits of these cleanses have yet to be proven by research, and may have some downsides. Even so, juice cleanses continue to be popular for various reasons including weight loss.
The Benefits of Juicing
Juicing offers several potential health benefits, including:
Increased Nutrient Absorption
Although fiber has many health benefits, it can reduce and sometimes inhibit the absorption of certain nutrients. Because juice has little to no fiber, the body can absorb nutrients from fruits and vegetables more easily.
Read also: Explore the pros and cons of fruit juice detoxes.
Nourishing Good Intestinal Bacteria
Your gut bacteria get hungry too! Vegetable and fruit juices contain compounds like polyphenols and oligosaccharides, which act as prebiotics (food for intestinal bacteria). One study showed that consuming juice for three days improved participants' intestinal microbiota and aided in weight loss.
Helps Reduce Cholesterol
Low-sugar fruits like berries are a great choice for juices. Blueberry juice has even been found to improve total and LDL cholesterol, reducing the overall risk of cardiovascular disease.
Reduces Blood Sugar Levels
Choosing vegetable juices over sugar-sweetened beverages like soda, iced tea, or fruit juice can help balance your blood sugar and improve insulin resistance.
Expands the Variety of Vegetables You Eat
Do you recognize the health benefits of veggies but just can’t stand the taste or texture of some of them? Throw them in the juicer! A major benefit of homemade juices is that you can get a wide variety of veggies in just one glass. If you don’t like the taste of bok choy, add it to a juice with veggies you do like to hide the flavor.
Enhances Exercise
The phytonutrients found in fruit and vegetables can improve your health in several ways, including helping you recover after exercise. Studies have found that anthocyanins and flavonoids in cherry juice can reduce the pain and soreness you feel post-workout. Researchers believe the antioxidant effects of these compounds reduce exercise-induced muscle damage (EIMD) and help speed up recovery.
Read also: Juice Cleanse: Benefits and Risks
Improves Metabolism
Citrus fruits, such as orange and grapefruit, contain a flavonoid called naringin, which has been shown to improve lipid metabolism, reduce overall body fat, and reduce the risk of obesity.
Nutritional Benefits
Juices made from fruits or vegetables can be high in vitamins and minerals (micronutrients). A published review found that fruit juices provided micronutrients at similar levels to those of whole fruits (but with less fiber, compared to the whole fruit alternative).
Cardiovascular Health Benefits
A review paper found that fruit and vegetable juices may have cardiovascular health benefits, including lowering blood pressure and improving lipid levels. Researchers looked at studies conducted on a variety of juices, including pomegranate, guava, cherry, grape, and beetroot. Mixtures of juices were found to be the most beneficial, likely due to the variety of antioxidants, vitamins, and minerals that come from different fruits and vegetables. While juice typically contains less fiber than whole fruits, prune juice can actually be a good way to get a concentrated dose of fiber. Eight ounces of prune juice provides almost 3 grams of fiber!
Juicing for Weight Loss
Focusing on juices loaded with veggies can give your body the important nutrients it needs. Veggie-rich juices are low in sugar and calories, making them an excellent choice for anyone trying to lose weight. It’s important to be mindful of how much fruit you add to juices because this can significantly increase sugar content. Because juices don’t contain fiber, the sugar is absorbed more quickly in your body, which can ultimately spike your blood glucose levels. Balanced blood sugar is essential for weight maintenance and weight loss, so avoid juice recipes that mainly consist of fruits. Unless you are also limiting calories, juicing will not directly lead to weight loss; however, juices can provide nutrients that are important for a balanced diet.
Points to Consider when Juicing
While juicing can be a way to incorporate more fruits and vegetables into your diet, it's important to approach it with caution. One of the main drawbacks of juicing is the loss of fiber. When fruits and vegetables are juiced, the fiber-rich pulp is typically discarded. Fiber plays a crucial role in digestion, helps regulate blood sugar levels, and promotes feelings of fullness. Without fiber, the sugars in juice are more rapidly absorbed by your body, which can lead to blood sugar spikes. Some people may be concerned that the sugar in juice can cause weight gain. When enjoyed in moderation, 100% juice without any added sugars may be a healthful part of your weight management plan. In contrast, the added sugars often found in processed foods and beverages can lack the beneficial nutrients and fiber that accompany natural sugars in fruits and vegetables. A registered dietitian can help create an individualized plan that’s right for you.
Read also: Renal Diet Guide: Navigating Orange Juice Consumption
Juicing for Glowing Skin
Achieving a radiant complexion starts with what you put into your body. A balanced diet rich in skin-friendly nutrients is essential for maintaining healthy, luminous skin. One of the most effective ways to help support your skin health naturally is through homemade juices and smoothies packed with antioxidants, vitamins and minerals. These skin-loving blends not only taste delicious but also contribute to a youthful, glowing appearance. Homemade juices are a natural source of essential nutrients your skin craves. They’re rich in vitamin C, vitamin A, and antioxidants that promote collagen production, improve elasticity and fight free radicals.
What can I drink to make my skin clear?
Water, green tea, and green juice can help clear your skin. Since hydration plays a key role in maintaining clear skin, these three drinks can quench your skin and prevent acne-causing bacterial growth. Glowing Skin Green Juice is low in sugar, which can cause breakouts.
Tips for a Healthy Juicing Diet for Weight Loss and Glowing Skin
Our top tips for making the most out of every juice include:
- Choose organic products whenever possible
- Always peel citrus fruits to reduce the sour taste
- Leave the stems on vegetables or herbs; you can juice the leaves and stems too!
- Try to mix dry ingredients (herbs or ginger) with ingredients that are high in water (cucumber or watermelon) to extract as much juice as possible
- Pressed, fresh juice should be consumed immediately. Store it for no longer than 24 at home in the refrigerator.
Healthy Juicing Recipes
These healthy juice recipes are packed with vitamins, minerals, and phytonutrients and will make your tastebuds happy too.
Green Detox Celery Juice Blend Recipe
This power-packed blend supports your body’s detox pathways.
Ingredients
- 6 whole celery stalks
- 1 large cucumber
- 1 bunch of chopped arugula
- 1 lemon peeled and deseeded
Directions
- Wash and prep all ingredients
- Juice each item
- Serve chilled
Beet Juice Recipe
Orange and red like the sunrise, this juice is loaded with complex carbs and vitamins A and C and is a great way to kick off your day.
Ingredients
- 2-3 medium beetroots trimmed and halved
- 4 medium carrots peeled
- 1 orange peeled and deseeded
- 1 inch of fresh ginger root, peeled
Directions
- Wash and prep all ingredients
- Juice each item
- Serve chilled
Classic Green Juice Recipe
This juice is rich in vitamins A and K and minerals like iron and potassium. Try substituting different types of apples to change up the flavor and add more sweetness.
Ingredients
- 1 bunch spinach
- 1 bunch parsley
- 1 lemon peeled and deseeded
- ¼ head of green cabbage
- 1 green apple cored
Directions
- Wash and prep all ingredients
- Juice each item
- Serve chilled
At Home V8 Veggie Juice Recipe
Get in all your veggies with just one juice! This tomato-veggie blend is perfect for weekend brunches (think bloody mary, just hold the vodka)
Ingredients
- 4 Roma tomatoes
- 1 red bell pepper
- 1 yellow bell pepper
- 2 carrots
- 1 zucchini
- 1 handful of fresh basil or oregano
- 1 teaspoon of extra virgin olive oil
- 1 dash of sea salt
Directions
- Wash and prep all ingredients
- Juice each item
- Serve chilled
Glowing Green Juice Recipe
This refreshing juice will keep you hydrated and supports healthy glowing skin with vitamins A, C, and E and healthy fats. This gives your skin a radiant glow, can help clear acne, and takes only a few minutes to prep and juice. Glowing Skin Green Juice is filled with hydrating, nutrient-rich ingredients that make your skin bright and clear. Clear, glowing skin makes you feel confident and happy.
Ingredients
- 1 bunch spinach
- 1 bunch kale
- 1 cucumber
- 1 avocado
- 1 lime peeled and deseeded
Directions
- Wash and prep all ingredients
- Juice each item
- Serve chilled
Anti-Inflammatory Orange Juice Recipe
This combo of antioxidants and phytonutrients like curcumin will optimize your immune system and brighten your day. Combining carrot juice and orange juice with a bit of spice will be sure to wake you up.
Ingredients
- 6 carrots
- 1 orange
- ½ teaspoon turmeric
- 1-inch ginger peeled
- Dash of black pepper
Directions
- Wash and prep all ingredients
- Juice each item
- Serve chilled
Watermelon Lemonade Recipe
This delicious juice is filled with phytonutrients like lycopene, lutein, and zeaxanthin, which can help optimize eyesight and cardiovascular health.
Ingredients
- 4 cups chopped watermelon
- 1 cucumber
- 1 lemon peeled and deseeded
- 1 handful of fresh mint
Directions
- Wash and prep all ingredients
- Juice each item
- Serve chilled
Carrot Celery Apple Juice Recipe
This nutrient-rich juice is high in vitamin A, vitamin C, and the phytonutrient quercetin, which has powerful antioxidant and anticancer properties.
Ingredients
- 4 carrots
- 4 celery stalks
- 1 Granny Smith apple
- ½ orange peeled and seeded
- 1 inch of peeled ginger
Directions
- Wash and prep all ingredients
- Juice each item
- Serve chilled
Green Juice
Highlighted ingredients
- 1 handful spinach leaves
- ½ green apple (with core removed)
- ½ inch peeled piece of ginger
- ¼ peeled lemon
- water as needed to adjust to preferred consistency
Benefits of Green Juice
Spinach gives this juice its signature green color. Often praised as a “superfood”, spinach packs a nutrient punch with over 400% of the daily value of vitamin K for ⅔ cup (100 grams). Vitamin K supports bone health and plays an important role in blood clotting. Spinach also contains vitamin A, which can support eye health, and folate, which the body needs to make DNA and red blood cells. Green apples provide a refreshingly tart taste for this juice recipe. They provide vitamin C which can help support a healthy immune system.
Carrot and Ginger Juice
Highlighted ingredients
- 2 medium peeled carrots
- ½ inch peeled piece of ginger
- ¼ peeled lemon
- water as needed to adjust to preferred consistency
Benefits of Carrot and Ginger Juice
Juicing brings out the natural sweetness of carrots and gives this recipe a vibrant orange color. Carrots are a source of carotenoids which are turned into vitamin A by the body. Vitamin A not only supports normal vision, but it’s also important for immune and reproductive health. Juice can be a great way to add ginger to your diet. Ginger can help reduce occasional bloating and gas. It also contains antioxidants which can help protect your cells from the damaging impacts of everyday exposures like sunlight and air pollution.
Apple and Kale Juice
Highlighted ingredients
- 1 apple (with core removed)
- 3 kale leaves
- 1 celery stalk
- ½ cucumber
- water as needed to adjust to preferred consistency
Benefits of Apple and Kale Juice
Kale is a dark green leafy vegetable that is low in calories, but rich in nutrients. It’s part of the cruciferous vegetable family, along with broccoli, cauliflower, and Brussels sprouts. These vegetables can have a positive impact on the immune system and help support healthy blood pressure levels. While kale has gotten a lot of good press over the years, let’s not forget about the humble cucumber. Its refreshing flavor makes this juice the perfect pick-me-up. Cucumber is also a source of vitamin K, vitamin C, and potassium.
Beetroot and Berry Blast
Highlighted ingredients
- ½ peeled beetroot
- ⅛ cup strawberries (green tops removed)
- ⅛ cup raspberries
- ¼ peeled lemon
- water as needed to adjust to preferred consistency
Benefits of Beetroot and Berry Blast Juice
Not a fan of beets? This Beetroot and Berry Blast might just make you change your mind! Beets give the juice a deep-red color that is further enhanced by the red berries. Beetroot juice has been widely studied for a variety of potential health benefits. Beetroot juice is a source of nitrates which may improve athletic performance and prevent muscle soreness. Additionally, beetroot juice may help support heart and metabolic health. Berries are a nutritional powerhouse and “are among the healthiest foods you can eat”. They can support healthy blood sugar levels and help with weight management.
Citrus and Celery Juice
Highlighted ingredients
- 1 peeled orange
- 1 celery stalk
- ¼ cucumber
- water as needed to adjust to preferred consistency
Benefits of Citrus and Celery Juice
You may know that oranges contain vitamin C which supports immune health, but vitamin C actually does so much more! It’s a powerful antioxidant that can protect cells from free radical damage. Free radicals are molecules formed by the body and, in excess, can threaten to throw off the body’s normal functions. Some free radicals are formed naturally within the body, but environmental factors, such as cigarette smoke, air pollution, and ultraviolet light, also increase your exposure. So, drink up for your immune system and overall health! Celery and cucumbers give this juice added flavor to balance out the oranges. Celery juice had a moment in 2019 when it reached cult status among celebrities and health influencers alike. While it’s not a “miracle cure”, it does provide a boost of vitamin K, folate, and potassium.
Pineapple and Spinach Juice
Highlighted ingredients
- 1 cup pineapple chunks
- 1 cup spinach
- ½ apple (with core removed)
- ¼ peeled lemon
- water as needed to adjust to preferred consistency
Benefits
Pineapple and spinach may seem like an unlikely combination, but they actually marry perfectly together to create a complex and unique flavor profile. We already touched on the benefits of spinach above, so let’s explore what pineapple brings to the table. Pineapple is a rich source of manganese (not to be confused with magnesium!). This nutrient plays a role in the formation of bones and also can support a healthy metabolism and immune system.
Watermelon Mint Juice
Highlighted ingredients
- 1 cup seedless watermelon chunks
- 6-8 fresh mint leaves
- ½ peeled lime
- water as needed to adjust to preferred consistency
Benefits of Watermelon Mint Juice
Watermelon juice can provide a sweet flavor without loading up on sugar. This Watermelon Mint Juice recipe has about 10 grams of sugar per serving compared to the almost 40 grams of sugar you’d get in a can of most sugar-sweetened sodas. Watermelon is not only refreshing, it also provides potassium, which supports nerve and muscle function. Mint isn’t just a flavor enhancer. Mint leaves contain natural essential oils that have antioxidant properties.
Golden Glow Juice Recipe
This vibrant and delicious concoction not only tantalizes your taste buds but also provides a myriad of health benefits. Packed with fresh, wholesome ingredients, this juice will leave you feeling rejuvenated and ready to take on the world.
Ingredients
- Carrot
- Pineapple
- Orange
- Mango
- Turmeric Root
- Ginger Root
- Lime
Nutritional content
- Vitamins: The juice is a powerhouse of vitamins, primarily vitamin A, vitamin C, and vitamin K.
- Antioxidants: The combination of turmeric, ginger, and the vitamins in this juice provides a significant antioxidant boost.
Benefits
- Carrots are a rich source of beta-carotene, which your body converts into vitamin A. This nutrient is essential for maintaining healthy vision, a strong immune system, and radiant skin.
- Pineapples bring a sweet and tangy flavor to the juice while offering a substantial dose of vitamin C.
- Oranges contribute additional vitamin C and a burst of citrusy goodness to the mix.
- Mangoes add a tropical twist to the juice, along with vitamins A and C.
- Turmeric is a potent anti-inflammatory spice that contains curcumin, known for its numerous health benefits.
- Ginger adds a pleasant spiciness and warmth to the juice, along with its anti-nausea and anti-inflammatory properties.
- Lime infuses a zesty tang and a dose of vitamin C into the mix.