food, Health

Healthiest Types of Juice

Though juice is enjoyed by many around the world, it’s a controversial beverage

When it comes to its health, many people are divided. Some argue that it’s too high in sugar, while others will say that it allows you to get a broader intake of vitamins and minerals.

This article reviews some of the healthiest juices and discusses whether the juice is a healthy choice in general.


Grapefruit juice
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Grapefruit juice is a tart drink that some people enjoy. One cup (240 ml) of grapefruit juice provides the following:

Calories: 95
Protein: 1.5 grams
Carbs: 19 grams
Fiber: 1.5 grams
Sugar: 20 grams
Folate: 9% of the DV
Potassium: 8% of the DV
Vitamin C: 96% of the DV
Vitamin E: 4% of the DV
Grapefruit is rich in disease-fighting antioxidants like vitamin C and a compound known as naringin that displays anti-inflammatory and antioxidant activities.


Orange juice
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Orange juice is a great breakfast staple and is well known for its nutritional properties. A single cup (240 ml) of orange juice provides the following

Calories: 112
Protein: 2 grams
Carbs: 26 grams
Fiber: 0.5 grams
Sugar: 21 grams
Folate: 19% of the DV
Potassium: 11% of the DV
Vitamin C: 138% of the DV
Orange juice is a very good source of vitamin C, an antioxidant that is important for healthy skin.
Other benefits include improved heart health, decreased inflammation, and a reduced risk of kidney stones.
Some orange juice varieties have added calcium to support bone health.


Pomegranate juice
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Pomegranate juice has a lot of nutritional benefits.

A 1-cup (240-ml) serving of pomegranate juice provides the following

Calories: 134
Protein: less than 1 gram
Carbs: 33 grams
Fiber: 0.25 grams
Sugar: 32 grams
Potassium: 11% of the DV
Vitamin C: less than 1% of the DV
Vitamin K: 22% of the DV
Pomegranate is rich in vitamin K, which aids blood clotting, bone development, and a healthy heart.

It’s also high in the antioxidant anthocyanin which could help with the reduction of blood cholesterol and blood pressure when pomegranate juice is included in a well-balanced diet.


apple juice
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Apple juice is a very popular type of juice enjoyed by many.

There are two types — cloudy and clear. Cloudy apple juice contains some pulp, while clear apple juice had the pulp removed.

A 1-cup (240-ml) serving of apple juice provides the following.

Protein: less than 1 gram
Carbs: 28 grams
Fiber: 0.5 grams
Sugar: 24 grams
Potassium: 5% of DV
Vitamin C: 3% of DV
Apple juice is a source of potassium, a mineral that acts as an electrolyte and is important for nerve signaling and a healthy heart.

Although naturally low in vitamin C, many commercial varieties are enriched with vitamin C

It has high amounts of antioxidant compounds like flavonoids and chlorogenic acid, which help neutralize cell-damaging free radicals.

Cloudy apple juice is the highest in antioxidants. It has 2–5 times the antioxidant content of clear apple juice.


beet juice
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Beet juice has great health benefits.

This juice is made by blending beets and water.

One cup (240 ml) of beet juice provides the following

Calories: 70
Protein: 1 gram
Carbs: 18 grams
Fiber: 1 gram
Sugar: 13 grams
It’s relatively low in sugar, most vegetables are naturally lower in sugar than fruits
Beets are a source of betalains they act as potent antioxidants and detoxification support that could potentially lower your risk of heart disease, inflammation, and some types of cancer.

Beet juice is high in inorganic nitrates, which could decrease blood pressure and heart disease risk.


Tomato juice
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Tomato juice is a key ingredient in a Bloody Mary, but it’s also enjoyed on its own as a delicious and healthy drink.

While many people consider the tomato to be a vegetable but it’s biologically a fruit. Many still classify tomato juice as vegetable juice due to its flavor and low sugar content.

One cup (240 ml) of tomato juice provides the following

Calories: 41
Protein: 2 grams
Carbs: 9 grams
Fiber: 1 gram
Sugar: 6 grams
Folate: 12% of DV
Potassium: 11% of DV
Vitamin A: 6% of DV
Vitamin C: 189% of DV
Vitamin E: 5% of DV
Vitamin K: 5% of DV
Tomato juice is high in vitamin C, an antioxidant that helps iron absorption and promotes skin and immune health.

It’s also a good source of lycopene, Lycopene may lower your risk of heart disease and stroke.

Tomato juice can be high in salt, a mineral that can increase blood pressure when consumed in excess, try to select low-sodium options when possible.


cranberry juice
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Tart and bright red, cranberry juice offers many benefits and is personally one of my favorites

A single cup (240 ml) of cranberry juice provides the following

Calories: 116
Protein: 1 gram
Carbs: 31 grams
Fiber: 0.25 grams
Sugar: 31 grams
Potassium: 4% of DV
Vitamin C: 26% of the DV
Vitamin E: 20% of the DV
Vitamin K: 11% of the DV
Cranberry juice is known for its ability to lower the risk and protect against (UTIs) or urinary tract infections.

Cranberry juice is also high in antioxidants, including anthocyanins, flavanols, procyanidins, and vitamins C and E, which may help to protect cells from damage

Juice is a good source of nutrients. Although the sugar content of juice, it’s much healthier than other sugar-sweetened beverages, such as soda and energy drinks. You should still limit your intake to 1–2 cups (240–480 ml) per day, and opt for whole fruits and vegetables instead whenever possible. You enjoy it in moderation as part of a healthy diet.