When it comes to health, many people are split on juice, with some claiming it is too high in sugar while others claim it is an excellent source of high nutrient content. it seems that even the healthiest juices have become a controversial topic. We have collected a few for your review of some of their benefits.
- Bright Red Cranberry Juice Pie offers many benefits, just one cup provides: 116 calories, 1 gram of protein, 31 grams of carbohydrates, 0.25 grams of fiber, 31 grams of sugar, 4% of the recommended daily intake of potassium, 26% of RDV of vitamin C, 20% of the RDV of vitamin E and 11% of the RDV of vitamin K. It can help protect against urinary tract infections by up to 32.5% according to a recent study. Cranberry juice is also an excellent source of antioxidants that can help protect cells against free radical damage.
- Tomato juice is classified as a vegetable juice by many companies due to its low sugar content and flavor, but biologically it is still a fruit. One cup provides: 41 calories, 2 grams protein, 9 grams carbs, 1 gram fiber, 6 grams sugar, 12% RDV folate, 11% RDV potassium, 6% RDV vitamin A, 189 % DRV of Vitamin C, 5% DRV of Vitamin E, and 5% DRV of Vitamin K. Powerful antioxidant supports iron absorption while promoting immune and skin health. It is also a good source of lycopene antioxidants which can reduce the risk of heart disease by 13%. Keep in mind that tomato juice can be high in sodium which can raise blood pressure excessively, so opt for lower sodium options.
- beets are a dark red rhapsody in purple hues and they are associated with a variety of health benefits. A single cup contains: 70 calories, 1 gram of protein, 18 grams of carbohydrates, 1 gram of fiber and 13 grams of sugar. Beets are rich in the powerful antioxidant betalains which may help reduce the risk of heart disease, inflammation and certain types of cancer. It is also a good source of inorganic nitrate which has been shown to increase athletic performance, lower blood pressure and reduce the risk of heart disease.
- Apple juice is one of the most popular juices, the clear has no pulp while the cloudy has pulp. A cup contains: 114 calories, less than 1 gram of protein, 28 grams of carbohydrates, 0.5 grams of fiber, 24 grams of sugar, 5% of the DRV of potassium and 3% of the DRV of vitamin C. The amount Moderate potassium can help support nerve signaling and heart health. It is also rich in antioxidants that help neutralize cell-damaging free radicals; cloudy varieties have the highest antioxidant content.
- plum juice is another popular juice made from dried plums. One cup contains: 182 calories, 1.5 grams protein, 45 grams carbs, 2.5 grams fiber, 42 grams sugar, 17% DRV of iron, 9% DRV of magnesium, 17% DRV of manganese, 15% of the DRM of potassium, 14% of the DRV of vitamin B2, 13% of the DRV of vitamin B3, 33% of the DRV of vitamin B6, 12% of the DRV of vitamin C and 8% of the DRV of vitamin K. This juice is rich in vitamin B vitamins that play a role in metabolism, the production of DNA and red blood cells, as well as the health of the skin and eyes. It is also a good source of antioxidants and is commonly used to remedy constipation and aid digestion.
- pomegranate juice is gaining popularity because it doesn’t just add a splash of color. One cup contains: 134 calories, less than 1 gram protein, 33 grams carbs, 0.25 grams fiber, 32 grams sugar, 11% DRV of potassium, less than 1% DRV of vitamin C and 22% of the DRV of vitamin K. This juice is rich in anti-aging antioxidants anthocyanins and vitamin K which aids in blood clotting, heart health and development.
- Acai berry juice has only recently gained popularity and has little nutritional data. One up contains: 91 calories, 1 gram of protein, 13 grams of carbohydrates, 2 grams of fiber and 9 grams of sugar. This juice contains several anti-aging antioxidant compounds that are associated with a lower risk of heart disease and mental decline, in fact these berries contain more antioxidants than blueberries. One study found that people with osteoarthritis who drank this juice for 12 weeks had significantly lower levels of perceived pain.
- Orange juice is a classic staple around the world that can be found with and without pulp. One cup contains: 112 calories, 2 grams of protein, 26 grams of carbohydrates, 0.5 grams of fiber, 21 grams of sugar, 19% of the DRV of folate, 11% of the DRV of potassium and 138% of the DRV vitamin C This juice is an important source of vitamin C antioxidants essential for iron absorption and healthy skin. Orange juice is also rich in phenolic anti-aging antioxidant compounds that help fight free radicals that can damage cells and lead to disease.
- Grapefruit juice is another popular sour drink. One cup contains: 96 calories, 1.5 grams of protein, 19 grams of carbohydrates, 1.5 grams of fiber, 20 grams of sugar 9% DRV of folate, 8% DRV of potassium, 96% DRV of vitamin C and 4% of the DRV of vitamin E. This juice is rich in antioxidants such as vitamin C which helps fight disease, but processing may decrease some antioxidants. This juice can also interact with over 85 medications, which means it is important to consult a medical profession to ensure there are no adverse interactions before consuming it.
These healthiest juices are low in fiber and during processing some of the nutrient content may be reduced while juicing the fruit and discarding the flesh and fiber. Fiber helps manage blood sugar levels by slowing the absorption of sugar from the blood, without it sugar can enter the blood easily and cause rapid spikes in blood sugar and insulin. Fruit can be high in natural sugars and they differ in the type of sugar they contain, always look for 100% unsweetened fruit juices.
Diets high in free sugars, especially sugary drinks, are associated with an increased risk of obesity, diabetes and heart disease. Most free sugars are found in sodas, energy drinks, and sugary fruit cocktails. People often confuse fruit cocktails or fruit drinks with real juice considering them equal, but this is not true as they usually contain added sugar, artificial colors and flavors.
100% unsweetened fruit juices are rich in vitamins, minerals and antioxidants, making them a much better alternative. While 100% pure unsweetened fruit juices are a good choice, in moderation it is still recommended to focus on getting daily nutrients from whole fruits and vegetables which will contain a higher fiber content. Try not to drink more than 1-2 cups of juice per day.
As with anything you read on the internet, this article should not be construed as medical advice. please talk to your doctor or primary care provider before changing your wellness routine. This article is not intended to provide medical diagnosis, advice, treatment, or endorsement.