Juice can be a healthy source of vitamins, minerals, and antioxidants, which protect against cell damage and keep your heart healthy. Many store-bought juices are watered down and contain added sugars, which lowers their nutritional value and can be unhealthy if you drink them often. Choosing 100% juice with no added sugars or artificial ingredients is the best option for your health.
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Carrot juice is a rich source of vitamins E and C and minerals like potassium, which help regulate blood pressure. It’s a good source of antioxidants that boost not only the carrot’s vibrant color but also its health benefits.
Carrot juice may help reduce inflammation, lower cholesterol levels, and reduce your risk of heart disease. However, more research is needed here. It’s also naturally hydrating because it’s low in calories and has a high water content.
An 8-ounce serving of 100% carrot juice provides:
- Water: 213 grams
- Calories: 96
- Protein: 2.28 grams
- Total fat: 0.36 grams
- Saturated fat: 0.065 grams
- Carbohydrates: 22 grams
- Sugars: 9.38 grams
- Vitamin C: 20 milligrams, or 23% of the daily value
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Pomegranate juice is rich in nutrients that may improve blood flow and boost exercise performance.
A 2016 study found that consuming pomegranate juice extract 30 minutes before exercise could improve a runner’s endurance. This may be due to its positive effects on vasodilation, which is when blood vessels (tubes that carry blood) widen. Vasodilation improves circulation and supports a steady supply of oxygen and nutrients to the muscles, which may provide short-term benefits on muscle recovery.
An 8-ounce serving of pomegranate juice provides:
- Calories: 99
- Protein: 0 grams
- Total fat: 0 grams
- Saturated fat: 0 grams
- Carbohydrates: 29 grams
- Sugars: 26 grams
- Vitamin C: 24 milligrams, or 27% of the daily value
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Beet juice contains antioxidants, which may benefit cholesterol control. Cholesterol is a waxy substance found in the body that helps with maintaining hormone levels and vitamin D levels, as well as digestion.
Consuming beet juice may boost athletic performance and recovery. This is because it contains a high amount of the chemical nitrate, which helps with circulation and delivering oxygen to the muscles. It may also positively impact blood pressure and cognitive health, which is the ability to think, learn, and remember things clearly.
An 8-ounce serving of beet juice provides:
- Water: 229 grams
- Calories: 62
- Protein: 1.8 grams
- Total fat: 0.152 grams
- Saturated fat: 0.02 grams
- Carbohydrates: 15 grams
- Sugars: 12 grams
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Tomato juice boosts the immune system because it contains vitamin C and powerful antioxidants that help reduce inflammation. Some research suggests that regularly consuming tomato juice may help reduce heart-related complications, particularly in women experiencing obesity or who are overweight.
To make sure you’re getting all the health benefits from tomato juice, opt for one that’s low in sodium. Too much sodium can contribute to high blood pressure.
An 8-ounce serving of tomato juice may provide:
- Calories: 50
- Protein: 2 grams
- Total fat: 0 grams
- Saturated fat: 0 grams
- Carbohydrates: 11 grams
- Sugars: 7 grams
- Vitamin C: 72 milligrams, or 80% of the daily value
- Sodium: 679 milligrams, or 30% of the daily value
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Orange juice can be a beneficial addition to an anti-inflammatory diet. It’s packed with vitamin C and antioxidants that support immunity and reduce cell damage. Many commercial brands are fortified with calcium and vitamin D, which protect the bones. When a food or drink is fortified, this means that additional vitamins and minerals are added to it to improve its nutritional value.
Consuming orange juice with meals that have healthy fats can help you absorb nutrients better while keeping blood sugar levels healthy. Although it’s high in natural sugars, enjoying orange juice in moderation is unlikely to cause health risks for most people.
An 8-ounce serving of 100% orange juice may provide:
- Calories: 110
- Protein: 2 grams
- Total fat: 0.36 grams
- Saturated fat: 0.065 grams
- Carbohydrates: 26 grams
- Sugars: 22 grams
- Vitamin C: 72 milligrams, or 80% of the daily value
- Potassium: 451 milligrams, or 10% of the daily value
- Calcium (if fortified): 350 milligrams, or 27% of the daily value
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Celery juice is made with 95% water, which can quench your thirst. It contains significant amounts of heart-protective potassium and blood-clotting vitamin K. It’s also anti-inflammatory, diabetes-friendly, and can help keep your blood pressure in check.
An 8-ounce serving of celery juice provides:
- Water: 225 grams
- Calories: 40
- Fat: 0.378 grams
- Sodium: 229 milligrams
- Carbohydrates: 7.84 grams
- Fiber: 3.78 grams
- Sugars: 3 grams
- Protein: 1.16 grams
- Potassium: 625 milligrams, or 13% of the daily value
- Folate: 85 micrograms, or 21% of the daily value
- Vitamin K: 69 micrograms, or 58% of the daily value
Although all fruit juices naturally contain sugars, they can still be beneficial when consumed in moderation. Here’s how to choose the healthiest juices:
- Check the ingredients: Look for juices that are made with minimal ingredients—100% fruit juice is ideal.
- Avoid added sugars: Choose juices that say they have no added sugar to avoid extra calories and prevent having too much sugar in your diet.
- Consider juices with pulp: Fruit pulp can add a small nutritional edge because it contains dietary fiber, which helps with digestion and blood sugar control.
- Stick to one serving: You can consume up to 8 ounces (about 224 milliliters) of 100% juice per day. This amount aligns with dietary guidelines and shouldn’t raise your risk of certain health conditions such as diabetes or heart disease.
- Drink in moderation: Even healthy juices should be consumed in moderation as part of a balanced diet and not as a replacement for whole fruits or vegetables.
