December 2022

From Healthline.com

Juicing fresh vegetables is one of the best ways to get a healthy does of nutrition. Here are some of the best ingredients:

1. Kale

Kale is a versatile leafy green with a mild flavor that pairs well with other fruits and veggies in juices.

This power-packed ingredient is a great source of several key nutrients, including vitamins A, C, and K. It’s also especially high in antioxidants, including beta-carotene. Antioxidants neutralize harmful molecules called free radicals to help protect against conditions like heart disease.

In fact, drinking kale juice has been shown to reduce heart disease risk factors, including LDL (bad) cholesterol.

One study in 32 men with high cholesterol levels found that drinking 5 ounces (150 ml) of kale juice daily for 3 months reduced LDL (bad) cholesterol by 10% and boosted heart-protective HDL cholesterol by 27%.

2. Carrots

Due to their slightly sweet flavor and impressive nutrient profile, carrots are a perfect choice for juicing.

They’re low in calories and high in vitamin A, biotin, and potassium.

What’s more, they’re loaded with carotenoids, which are plant pigments that work as powerful antioxidants in your body. These include beta-carotene, lycopene, alpha-carotene, and lutein.

Studies show that eating a diet rich in carotenoids may be linked to a lower risk of degenerative eye diseases, heart disease, and certain types of cancer, including of the prostate.

The sweetness of carrot juice combines well with other commonly juiced vegetables and fruits, such as citrus fruits, ginger, and beets.

3. Beets

In addition to their vibrant color and earthy flavor, beets add a host of health benefits to your daily juice.

In terms of nutrition, beets are packed with manganese, potassium, and folate.

They’re also high in nitrates, a type of natural plant compound with powerful health effects. In fact, studies show that nitrate-rich beet juice may improve blood pressure, as well as athletic and mental performance.

Not only do beets make a delicious addition to juices but also their leafy green tops — called beet greens — are highly nutritious and can be juiced as well.

4. Cabbage

Cabbage may not seem like an obvious choice for juicing, but it’s a nutritious and delicious ingredient that works well in juices.

Each serving of cabbage is chock full of vitamins K and C, along with other micronutrients like folate, manganese, and vitamin B6.

It’s also classified as a cruciferous vegetable and closely related to other veggies like broccoli, kale, cauliflower, and Brussels sprouts.

Studies show that eating more cruciferous vegetables is associated with a lower risk of diabetes, heart disease, and inflammation.

5. Spinach

Spinach is a leafy green vegetable that brings a mild, fresh flavor to smoothies and juices.

It’s high in vitamins A and C and delivers a hearty dose of antioxidants like quercetin, kaempferol, and lutein.

Spinach is also rich in nitrates, which can benefit heart health.

One study in 27 people found that consuming spinach for 7 days significantly reduced systolic and diastolic blood pressure (the top and bottom numbers of a reading). High blood pressure is a major risk factor for heart disease.

Additionally, some research suggests that spinach juice has significant antacid activity, making it a wise choice for those with acid reflux.

6. Broccoli

Broccoli is a cruciferous vegetable that’s been tied to various impressive health benefits.

In particular, it’s an excellent source of key micronutrients, such as potassium and vitamins A, B6, and C.

It also contains kaempferol, a powerful compound that has been shown to neutralize disease-causing free radicals, decrease inflammation, and reduce cancer cell growth in test-tube studies.

What’s more, a recent study in 960 people noted that eating one serving per day of green vegetables rich in kaempferol and other antioxidants may slow age-related mental decline.

Toss broccoli heads and stems into your juicer for a nutritious addition to your green juice recipe.

7. Parsley

Often dismissed as little more than an herb and garnish for cooking, parsley is a great vegetable to use for juicing.

Fresh parsley is especially rich in vitamins A, K, and C, which may all contribute to its many health benefits.

In one study, giving rats with diabetes parsley extract significantly decreased blood sugar and improved blood antioxidant levels, compared with a control group. Another study found that administering parsley extract to rats with drug-induced liver damage increased antioxidant status and preserved liver function.

8. Cucumbers

Cucumbers have a high water content, making them an excellent addition to your next juice.

They’re also low in calories yet high in potassium, manganese, and vitamins K and C.

Adding cucumbers to your diet can help keep you hydrated, which is crucial to digestive health, kidney function, weight management, and physical performance.

In addition, test-tube research shows that cucumber extract may help reduce inflammation in skin cells. This makes cucumber juice an excellent choice after days spent in the sun.

9. Swiss chard

Swiss chard is a leafy green vegetable that is packed with key vitamins and minerals.

In fact, each serving contains plenty of vitamins A and C, which are important nutrients that double as antioxidants to help fight cellular damage in your body.

Some animal research suggests that Swiss chard may be especially beneficial for those with diabetes.

In a 45-day study, feeding Swiss chard extract to rats with high blood sugar reduced the elevated levels by increasing antioxidant status and altering the activity of enzymes that control insulin, a blood-sugar-regulating hormone.

You can add Swiss chard to just about any juice or use it in place of more common such as kale and spinach.

10. Wheatgrass

Wheatgrass is an edible grass that’s often considered one of the most popular vegetables for juicing.

It’s an incredibly nutrient-dense ingredient and supplies a significant amount of iron, phosphorus, magnesium, and copper, along with 17 different amino acids — the building blocks of proteins. It also contains chlorophyll, a natural plant pigment with potent anti-inflammatory and cancer-fighting properties.

What’s more, one study in 59 women found that supplementing with wheatgrass powder for 10 weeks significantly reduced triglyceride and cholesterol levels, improving heart health.  

Wheatgrass juice can be enjoyed on its own as a shot or added to any juice for a nutritional boost.

11. Celery

Celery juice has started to gain traction in the health world — and for good reason.

In addition to its high water content, celery contains a good amount of vitamins A, K, and C, as well as antioxidants like kaempferol, caffeic acid, and ferulic acid.

Animal and test-tube research has found that celery extract may improve heart health by decreasing blood pressure, triglycerides, and cholesterol levels. One animal study also showed that certain compounds in celery have powerful anti-inflammatory properties, which may protect against chronic disease.

Many people like to drink celery juice on its own, but it can also be combined with the juice of lemons, apples, ginger, and leafy greens for a tasty beverage.

12. Tomatoes

Tomatoes are a kitchen staple and great for using in your juicer.

They’re not only low in calories but also brimming with essential nutrients like vitamin C, potassium, and folate.

Tomatoes are also rich in lycopene, a compound that’s been tied to a lower risk of prostate cancer, heart attack, and stroke.

Drinking tomato juice has also been shown to reduce inflammation, increase metabolism, and improve male fertility.

What’s more, tomato juice may reduce inflammation associated with exercise, making it a smart choice for athletes.

Pair tomatoes with celery, cucumber, and parsley for a refreshing, healthy juice.