Published on February 11, 2022 Last Updated on February 11, 2022
If you’re looking to add more vegetables to your diet and enjoy some delicious juice at the same time, try adding one or more of these 5 healthy vegetables for juicing to your next batch.
For anyone who has had the unfortunate experience of drinking cheap, sugar-filled vegetable juice from the grocery store, you know that not all vegetable juices are created equal. In fact, most of them can be more harmful than beneficial to your health if they contain added sugars and other ingredients that are unhealthy or even dangerous in high quantities.
If you’re looking to improve your overall health and well-being, adding vegetable juice to your diet may be exactly what you need!
1) Kale
Kale is one of those rare superfoods that are great raw and cooked—simply add a handful to a smoothie, or enjoy it finely chopped in a salad. When juiced, kale packs a mean nutritional punch: It’s packed with phytonutrients like beta-carotene, lutein, zeaxanthin, and various flavonoids that have antioxidant properties.
Kale also contains vitamin C and K. If you find the taste of kale somewhat bitter and grassy, consider pairing it with apples or pears; both fruits help balance out kale’s flavor and add their vitamins to help keep you healthy.
Kale is at its best when eaten raw in salads—but if you want to juice it, keep your juice concoctions simple: Nothing goes better with kale than a citrus fruit like lemon or lime.
Bonus: You’ll get even more phytonutrients from adding citrus fruits!
Nutrition in 1 Glass of Kale:
1 cup of kale provides 34 calories, 2.6 grams of protein, and a whopping 612% of your daily vitamin A!
Kale is also high in antioxidants like lutein and zeaxanthin, and it’s full of minerals such as calcium, magnesium, potassium, iron, and manganese.
The dark green pigment in kale that gives it its color is called chlorophyll. Chlorophyll is a powerful detoxifier because it stimulates red blood cell production in our body.
2) Spinach
In addition to being an amazing source of iron, spinach is also an excellent vegetable for juicing. It’s high in vitamins K and A, which help keep eyes and bones healthy, as well as vitamin C, which supports your immune system.
And spinach boasts a ton of antioxidants that can promote overall health. No wonder Popeye was such a fan! But don’t limit your juicing to just spinach; pair it with any one of these 5 healthy vegetables for juicing, and you might discover a whole new way to get more vitamins and minerals into your body.
Juicing is an excellent way to pack in vitamins, minerals, and micronutrients—like carrots, celery, kale, or swiss chard—that aren’t otherwise part of your regular diet.
If you make vegetable juice regularly, be sure to purchase organic veggies whenever possible (due to pesticide residue).
Nutrition in 1 Glass of Spinach
Spinach is a very nutrient-dense vegetable that packs a powerful punch when juiced.
One cup of raw spinach only has 8 calories, yet it provides more than 100% of your daily requirement for vitamin A, vitamin C, calcium, and magnesium.
It’s also loaded with healthy phytonutrients such as beta-carotene and zeaxanthin (two carotenoid family members). Studies show that these compounds can protect against cancer, heart disease, and vision loss.
3) Carrots
Sure, carrots are incredibly sweet and flavorful when eaten raw, but that isn’t what you should use them for. You can make vegetable juice from carrots as well.
Carrot juice is an excellent source of beta-carotene and vitamin C. It also contains plenty of fiber.
As with most vegetables, you shouldn’t drink too much carrot juice on a regular basis because it can dehydrate you (and many juices have added sugar).
However, an occasional glass of carrot juice won’t cause any harm. It’s healthy! Carrot juice is probably better suited to juicing than eating raw. The juicer will separate more nutrients from carrots if you put them through a juicer than if you just chopped them up and ate them.
Nutrition in 1 Glass of Carrot
One cup of carrot juice contains about 130 calories, 13 grams of carbohydrates, and 14 grams of sugars. One cup also provides 22% DV for vitamin A, which helps improve your vision as well as promote cell growth and repair; 52% DV for vitamin K, which promotes strong bones by helping your body use calcium; 32% DV for potassium and 16% DV for manganese.
Carrots are good for you, but you need to consume them in moderation because they are pretty high in sugar. If you don’t add any other ingredients to your vegetable juice (such as fruit), then drinking a glass or two of carrot juice each day won’t hurt you (and it might actually help).
However, if you want to make sure that you get plenty of vitamins from carrots without consuming too many calories or excessive amounts of sugar, then limit yourself to one glass per day and enjoy some carrots in another form before or after that. Carrot sticks are easy to grab on the go when healthy eating is hard at work!
4) Lettuce
Lettuce is a source of fiber, vitamin K, and folate. It’s also low in calories, so you can enjoy it without worrying about ruining your diet. Plus, lettuce has a crisp and mild flavor that blends well with other vegetables to create tasty juices.
It’s a popular vegetable for juicing because it won’t overpower your juice with a bitter taste; that means you can use more lettuce than other vegetables in your recipes and still have an enjoyable beverage.
Lettuce is one of those simple things people don’t think to add to their juices, but it shouldn’t be overlooked as an important healthy vegetable for juicing.
There are many varieties of lettuce—iceberg, romaine, green leaf—and they all make delicious juices. Whether you prefer thick or thin-stemmed types is largely a matter of personal preference. However, the iceberg might be easier to digest (it has fewer nutrients per calorie) so consider adding it toward the end if you’re getting started juicing.
The excellent news about lettuce juice is that there are few side effects associated with consumption—unless you’re allergic or sensitive to lettuces, I wouldn’t expect any issues from drinking them (but do try small amounts first).
In fact, research suggests that eating five servings per week may help reduce coronary heart disease risk factors such as lower total cholesterol levels and lower blood pressure!
5) Celery
This crunchy, stalky vegetable is a common ingredient in juices—so much so that you’ve probably heard it referred to as juice celery. But despite its popularity among juice drinkers, celery might not be your best option for adding to your daily glass of green.
As mentioned above, celery has very little nutrient density. It is mainly made up of water and fiber—two things that are not particularly great for putting back into your body.
While juicing it every once in a while won’t hurt you, if you’re looking to juice every day or even multiple times per day, stick with leafy greens.
Celery juice can be used as a weight-loss drink but shouldn’t be used frequently because it contains no nutrients that could benefit your health. It is essential to keep in mind that weight-loss results vary from person to person. We all have different bodies and metabolisms; some will lose weight faster than others despite having identical diets.
10 Amazing Health Benefits of Vegetable Juice
There are many health benefits of vegetable juice, including boosting your immune system, fighting certain types of cancer, improving cardiovascular health, and more! This list covers the top 10 benefits of vegetable juice. You might be surprised by some of them!
All of these benefits come from one glass of vegetable juice! Other reasons to drink fresh vegetable juice:
1) Boosts metabolism
2) Flushes out toxins
3) Improves overall health
4) Improves cardiovascular function
5) Prevents kidney stones
6) Promotes weight loss
7) Improves digestion
8 ) Increases energy
9 ) Reduces nausea
10 ) Raises endurance
If you’re looking for ways to improve your overall health or lose weight (or both!) I highly recommend starting or continuing a new habit of drinking fresh vegetable juice every day.
1) Improved digestion
We all know that drinking enough water is one of the best things we can do for our bodies. Many people don’t realize that juicing vegetables can offer all of these benefits, too—along with a lot more!
Juicing vegetables has long been known to improve digestion, reduce bloating, and offer plenty of fiber. But did you know that juicing is also suitable for digestion because it helps your body process nutrients?
Studies have shown that people who drink vegetable juice digest meals up to 16% faster than those who consume them in other forms. That means less time feeling hungry between meals! Plus, vegetable juice often contains minerals like potassium and magnesium, which play an essential role in cardiovascular health.
Drinking vegetable juice before each meal may help lower blood pressure naturally and ease symptoms of heartburn or GERD (chronic heartburn).
2) Aids in weight loss
Drinking vegetable juice can help you shed pounds. The body breaks down vegetables and their nutrients, using them as a source of energy. This results in weight loss for several reasons. One reason is that vegetable juice replaces carbohydrates and fats with fruits and vegetables in your diet.
Because vegetables are lower in calories than these other foods, consuming more vegetables can reduce your calorie intake and help you lose weight over time.
Another reason is that drinking vegetable juice doesn’t necessarily make you feel full, so it’s possible to consume fewer calories throughout your day when combined with a well-balanced diet of nutrient-rich whole foods.
3) Increased energy
While you might think that reaching for a cup of coffee to boost your energy is your best bet, actually drinking vegetable juice is a better way to feel invigorated throughout your day.
Fruits and vegetables have high levels of antioxidants, which help improve brain function. Drinking vegetable juice provides you with essential vitamins and minerals that can contribute to healthy hair, skin, and nails, as well as an overall increase in energy.
While it might not give you that sugar-fueled boost of energy like a Coke or other sugary drink will, it’s certainly a healthier option when trying to stay energized throughout your day.
4) Better sleep
If you want to wake up refreshed, start your day with a glass of vegetable juice. Because it has a high concentration of nutrients like vitamin C and magnesium, as well as antioxidants and chlorophyll, vegetable juice can also help keep your skin glowing and ward off conditions like heart disease.
The same goes for weight loss; studies have shown that including more vegetables in your diet can reduce overall calorie intake.
Not only is vegetable juice a great way to cut calories and help boost immunity, but it’s also been known to aid in digestion, relieve constipation and ward off fatigue.
But perhaps one of vegetable juice’s greatest benefits lies within its cleansing properties.
Studies show that consuming plant-based nutrients such as those found in vegetable juice can help detoxify organs like your liver and kidneys, improving their function and even helping them regenerate!
5) Anti-aging properties
Drinking vegetable juice on a regular basis can help keep you looking young and vibrant. By keeping your cells healthy, vegetable juice helps reduce your risk of developing skin conditions like wrinkles and age spots.
If you’re over 35, take it easy with high-oxalate greens like spinach (1-2 servings per day max). Oxalates can bind to calcium and reduce your body’s ability to absorb it.
This is especially important for women at risk of osteoporosis because getting enough calcium is crucial for bone health. Try juicing watercress in place of higher oxalate veggies like kale or Swiss chard.
Vitamin B in vegetable juice can help fight depression and stress while boosting brain function. A deficiency in vitamin B9 (folate) has been linked to an increased risk of Alzheimer’s disease, so aim for a balanced intake of fruits and vegetables every day.
Juicing organic vegetables also ensures you avoid exposure to pesticides that could lead to health problems down the road, including cancer and other chronic diseases.
6) Improves bone health
Bored of your boring old diet?
Want to try something new and exciting?
Something that will improve bone health metabolism and help flush out those evil toxins? Try vegetable juice! Whether you make it yourself or buy a pre-packaged version from a grocery store, drinking freshly extracted vegetable juice is a quick and effective way to improve your overall health.
Even if you’re not looking for specific health benefits like fighting osteoporosis or battling obesity, fresh vegetable juice will make you feel great.
Most juices have a short shelf-life; however, if appropriately sealed in dark glass bottles and stored in cool temperatures with minimal light exposure (like in an insulated beer cooler), they can last up to two weeks.
Vegetable juices improve bone health because vegetables contain vitamins A and C and calcium and magnesium, all of which are essential nutrients for strong bones.
7) Boosts immune system
For example, a study published in Nutrients found that patients who consumed fruit and vegetable juice for four weeks showed increased immune function.
And for cancer prevention, start by drinking lots of green juices with organic herbs and beetroot—because these veggies contain compounds that can prevent tumors from forming. Vegetable juice boosts the immune system and also improves your eyesight.
Studies show that diets high in antioxidants may help reduce your risk of age-related macular degeneration (ARMD), cataracts, and other vision problems.
8) Natural detoxifier
While other kinds of juice can be good for you, vegetable juice is specifically made to help your body detoxify from dangerous chemicals and heavy metals that build up over time.
Like fruit, vegetables are a rich source of antioxidants that help counteract toxins. Increasing your intake of raw produce will also lead to higher levels of vitamin C and fiber, which aid in digestion and boost immunity.
Start drinking more vegetable juice today to cleanse your body naturally!
9) Prevents cardiovascular disease
Studies have shown that a diet rich in fruits and vegetables can reduce your risk of cardiovascular disease. Other studies have shown that consuming high amounts of antioxidants—present in vegetable juice—can lower your blood pressure.
Lowering your blood pressure reduces stress on your heart and protects it from damage that may lead to a stroke or heart attack. Be sure to include some cardiovascular-healthy vegetables in your juicing routine for a healthier heart.
10) Prevents cancer
There’s evidence that regularly drinking vegetable juice can reduce your risk of several types of cancer. This may be due to a variety of phytochemicals, vitamins, and minerals in vegetable juice.
An animal study published in Nutrition and Cancer found that mice fed tomato juice experienced lower risks for intestinal cancers than those who didn’t. The blood of mice who consumed vegetable juice also contained higher enzymes that kill off cancer cells.
A 2005 study by Johns Hopkins University researchers suggests that women who eat lots of fruits and vegetables (including vegetable juices) are less likely to develop ovarian cancer than those who don’t eat these foods as often.
How to Make Vegetable Juice?
There are two ways to make vegetable juice. The first way is through a juicer. Juicers cost anywhere from $20 to $800 or more, depending on their quality and ability to produce different juices. When you juice with a juicer, you can choose which fruits and vegetables you’d like to include in your drink.
The second way to make vegetable juice is by using a blender and a strainer.
You may want to use cheesecloth for bigger pieces of food such as carrots and apples so that they don’t get stuck in your strainer. After pushing down whatever won’t fit through your strainer, throw away whatever stays inside it, then enjoy!
Healthy juicing is an excellent way to get your recommended daily servings of vegetables and fruit without all the sugar or preservatives.
Is V8 Juice good for you?
V8 juice contains a large amount of health-promoting nutrients. It is also rich in vitamin C and Beta Carotene, which are very important for your body. Vitamin C works as an anti-oxidant and an excellent immune system booster, while Beta Carotene helps improve eyesight prevents cancer and heart disease.
V8 Juice is a healthy alternative to many of the more traditional drinks that we consume. It has been shown to taste better and offer health benefits like increased energy levels and reduced cholesterol levels!
Drinking V8 juice can be great for your overall health. You can get all the nutrients from a vegetable without putting any unnecessary fat or sugar in your body. This is why it’s essential to choose healthy vegetables when juicing, so you don’t miss out on anything!
V8 Juice Health Benefits and Nutrition Facts
An 8 oz. glass of V8 100% vegetable juice contains just 100 calories, 1g of fat, and no cholesterol or sodium. It’s a great source of vitamin A, which is essential for a healthy immune system; vitamin C, which helps your body produce collagen (used to heal wounds); folate (which helps pregnant women), niacin, and riboflavin (both used in energy production) and more vitamins than most other brands.
While you’ll find sugar in many juices, there’s none in V8. Natural fruit sugars that won’t spike your blood sugar. You can even drink it if you have diabetes or on a low-calorie diet because it’s so low in calories!
Why choose healthy vegetables for juicing?
The best way to get healthy vegetables in your diet is by using them for juicing. The concentrated juice has a lot fewer calories and carbohydrates than raw produce, so it can help you reach that goal of losing weight without sacrificing taste!
Most importantly, it’s a low-calorie option that will help you maintain your weight with just one serving per day! It also ensures all the nutrients from these healthy foods get digested by our bodies.
Which healthy vegetables for juicing to start with?
1. Start with a base of greens – spinach, kale, and chard are all excellent options.
2. Add in some fruits for sweetness – apples, oranges, and pineapple are all great choices.
3. Throw in a few vegetables for added nutrients – carrots, celery, and cucumbers are all great options.
4. Finish off with a superfood or two – goji berries, chia seeds, and hemp hearts are all excellent choices.
5. Enjoy your delicious and nutritious juice!
Conclusion
Besides containing vital nutrients, vegetables are a rich source of antioxidants. Our body cannot produce these compounds on its own, so it is important to get them from our diet to function optimally.
One way to do that is by drinking vegetable juice every day. Since it’s also free of additives and preservatives, you can enjoy all its health benefits without any side effects.
If you want to juice vegetables for a healthy lifestyle, try these 5 great vegetable juicing recipes. They should provide some ideas on what to add and how much of each ingredient.
But don’t forget the most important part – have fun with it! These ingredients are delicious in their own right, so experiment until you find your favorite combination. Also, make sure not to over-juice any fruits or vegetables because they can become too sweet or soft.
Healthy juicing is a great way to get your body the nutrients it needs without eating raw vegetables. Use our juicer reviews and find one that suits you best!
