The key to healthy eating – and drinking – is moderation and variation. Advice is generally to eat a wide variety of foods – specifically plant-based foods – but without indulging specifically on any one type. When it comes to juice, a good way to make sure you’re consuming all the healthiest fruits and vegetables is to think about colour.
If you can eat or drink as many different colours as possible, there’s a good chance you’re taking in a wide range of goodness. We’ve put together this list of eight of the healthiest juices to drink, by colour, to help inspire you.
# Kale Juice
Love it or hate it, kale is one of the most nutritious vegetables out there. Packed with vitamins C, E, and K, as well as calcium, beta-carotene, oxalate, sulforaphane, and two phytonutrients called lutein and zeaxanthin, it has numerous health benefits. The compounds within kale can support immunity, bone and eye health, and may even protect against heart disease and cancer.
# Cucumber Juice Cucumber has a number of health benefits, as well as being excellent for hydration. It contains vitamin B, C and K, beta-carotene, manganese, molybdenum, and various flavonoid antioxidants. It’s a known source of potassium, which acts as an electrolyte that helps to regulate sodium in the kidneys. Consuming potassium, cucumbers can help to naturally lower blood pressure.
Cucumbers are a refreshing vegetable that don’t have a strong taste. For this reason, a simple, standalone cucumber juice can be a delicious drink to have in the morning, with breakfast. Alternatively, try adding a splash of lemon or lime juice to add some zing!
# Beetroot Juice With their distinct, strong flavour and fibrous texture, beetroot is an excellent healthy food to juice. One of its most beneficial components is glutamine, which is an amino acid known to support gut health. Good gut health is important for a number of reasons, from mood to skin health. Other nutrients found in beetroot include betacyanin – which is responsible for the rich purple colour – nitrates, betalain compounds, and oxalate. These compounds have varying health benefits including anti-inflammatory properties, muscle recovery, lowering blood pressure and potentially limiting the development of some cancer types.
# Pomegranate Juice This tasty fruit often gets neglected because the seeds are so tricky to access. But those who have the patience to do the work are rewarded with a delicious, sweet flavour that works well in a variety of food and drink. Pomegranates are packed with antioxidants, vitamins C and K, folate, and potassium. Their antioxidants are especially beneficial for humans, supporting bone and muscle health, and potentially improving memory, and combating heart disease.
Pomegranate juice is delicious on its own, offering a sweet and fresh taste. It is fairly high in sugar, however, so it’s suggested that you limit your intake to one glass or day. Or you could dilute it with water first if you’d like more than one glass.
# Orange Juice Probably the most popular juice on the planet, orange juice has long been enjoyed as a sweet and tasty drink, as well as for its health benefits. It’s most commonly associated with vitamin C; however, it does offer a wealth of other goodness. Oranges contain flavanones, fibre, calcium, potassium, and vitamins A and B. As well as supporting immunity, orange juice may aid in lowering blood pressure and cholesterol and limit the development of heart disease and cancer.
Usually enjoyed on its own, orange juice is also a high-sugar fruit juice. Advice is to have just one glass a day, or a few if they’re diluted with water. It’s also recommended to drink orange juice with a meal, to limit damage to teeth.