Healthy fruit juices: What to know

There’s some debate about the effects on the health of drinking juice. Pure juice is a great source of antioxidants and vitamin C and aid in getting the “five-a-day.” However, certain people believe the juice can be a concentrated source of sugar and could contribute to weight gain.

Drinking juice is a part of their healthy diet, and they count it towards the daily calories they consume. The best juice to go with is juice that is pure since it does not contain any sugars, sweeteners, or colors.

Healthful juice options

Every fruit and vegetable contains essential vitamins, minerals and phytonutrients. You can make fresh juices using only one fruit or mixtures of vegetables and fruits, like spinach, kale as well as celery. You can also buy a combination of fruits and vegetables at grocery stores.

In the following sections, we will discuss healthy juices, their potential health benefits, and nutrition content.


ResearchTrusted The source indicates that apples are a great source of polyphenols and could aid in the maintenance of healthy microbiomes. The clear apple juice has only a tiny amount of polyphenols due to the process of clarification causes the oxidation process. Apple juice that is cloudy contains an increased amount of polyphenols.

One CupTrusted Source of apple juice that is unsweetened offers:

  • Calories: 114
  • Carbohydrate 28,5 grams (g)
  • The total sugar content is 23.9 g
  • Vitamin C: 2.23 milligrams (mg)


Beets, also known as beetroots, contain antioxidants, nitrates as well as essential nutrients. ResearchTrusted Source indicates that they are able to lower the blood tension as well as blood sugar and improve the function of vascular blood vessels and protect kidneys. However, in certain people, beets could cause urine to turn red or pink.

Beet juice could also interact with certain drugs, and therefore, it is essential that those taking medication consult a physician prior to drinking the juice.

24 ml (ml)Trusted source portion of 100% pure freshly-pressed beet juice offers:

  • Calories: 101
  • Carbohydrate: 23 g
  • Sugars total: 20 grams
  • Vitamin C: 9.12 mg
  • Folate 120 micrograms (mcg)


Blueberries are excellent in anthocyanins. ResearchTrusted source indicates that blueberries’ active ingredients can help protect against oxidative stress, DNA damage, as well as the proliferation of cancer cells. Blueberries can also protect against neurodegenerative diseases, but researchers must do more research to confirm this.

180 ml serving Blueberry Juice offers:

  • Calories: 110
  • Carbohydrate: 27 g
  • Total sugars Total sugars: 24 grams
  • Vitamin C: 18 mg


ResearchTrusted Source suggests that cranberry juice could lower the incidence of urinary tract infections, particularly for those with chronic infections.

One CupTrusted Source of cranberry juice that is not sweetened includes:

  • Calories: 116
  • Carbohydrate: 30.9 g
  • The total sugar level is 30.6 g
  • Vitamin C: 23.5 mg


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