In recent years, juicing has gained widespread popularity among health-conscious individuals looking for a quick and convenient way to boost their nutrient intake.
However, if you’re new to juicing, you may find it difficult to determine which vegetables to choose.
Here are the 8 best vegetables to juice to improve your overall health.
Kale is a versatile leafy green with a mild flavor that pairs well with other fruits and veggies in juices.
This power-packed ingredient is a great source of several key nutrients, including vitamins A, C, and K .
Raw kale is also especially high in antioxidants, including beta-carotene.
Antioxidants neutralize harmful molecules called free radicals to help protect against conditions like heart disease .
In fact, drinking kale juice has been shown to reduce heart disease risk factors, including LDL (bad) cholesterol.
One study in 32 men with high cholestarel levels found that drinking 5 ounces (150 ml) of kale juice daily for 3 months reduced LDL (bad) cholesterol by 10% and boosted heart-protective HDL cholesterol by 27%
Due to their slightly sweet flavor and impressive nutrient profile, carrots are a perfect choice for juicing.
They’re low in calories and high in vitamin A, biotin, and potassium.
What’s more, they’re loaded with carotenoids, which are plant pigments that work as powerful antioxidants in your body. These include beta-carotene, lycopene, alpha-carotene, and lutein.
Studies show that eating a diet rich in carotenoids may be linked to a lower risk of degenerative eye diseases, heart disease, and certain types of cancer, including of the prostate.
The sweetness of carrot juice combines well with other commonly juiced vegetables and fruits, such as citrus fruits, ginger, and beets.
In addition to their vibrant color and earthy flavor, beets add a host of health benefits to your daily juice.
In terms of nutrition, beets are packed with manganese, potassium, and folate.
They’re also high in nitrates, a type of natural plant compound with powerful health effects.
In fact, studies show that nitrate-rich beetroot juice may improve blood pressure, as well as athletic and mental performance.
Not only do beets make a delicious addition to juices but also their leafy green tops — called beet greens — are highly nutritious and can be juiced as well .
Cabbage may not seem like an obvious choice for juicing, but it’s a nutritious and delicious ingredient that works well in juices.
Each serving of cabbage is chock full of vitamins K and C, along with other micronutrients like folate, manganese, and vitamin B6.
It’s also classified as a cruciferous vegetable and closely related to other veggies like broccoli, kale, cauliflower, and Brussels sprouts.
Studies show that eating more cruciferous vegetables is associated with a lower risk of diabetes, heart disease, and inflammation.
5. Spinach
Spinach is a leafy green vegetable that brings a mild, fresh flavor to smoothies and juices.
It’s high in vitamins A and C and delivers a hearty dose of antioxidants like quercetin, kaempferol, and lutein.
Spinach is also rich in nitrates, which can benefit heart health (
One study in 27 people found that consuming spinach for 7 days significantly reduced systolic and diastolic blood pressure (the top and bottom numbers of a reading). High blood pressure is a major risk factor for heart disease.
Additionally, some research suggests that spinach juice has significant antacid activity, making it a wise choice for those with acid reflux.
Broccoli is a cruciferous vegetable that’s been tied to various impressive health benefits.
In particular, it’s an excellent source of key micronutrients, such as potassium and vitamins A, B6, and C.
It also contains kaempferol, a powerful compound that has been shown to neutralize disease-causing free radicals, decrease inflammation, and reduce cancer cell growth in test-tube studies .
What’s more, a recent study in 960 people noted that eating one serving per day of green vegetables rich in kaempferol and other antioxidants may slow age-related mental decline.
Toss broccoli heads and stems into your juicer for a nutritious addition to your green juice recipe.
Often dismissed as little more than an herb and garnish for cooking, parsley is a great vegetable to use for juicing.
Fresh parsley is especially rich in vitamins A, K, and C, which may all contribute to its many health benefits .
In one study, giving rats with diabetes parsley extract significantly decreased blood sugar and improved blood antioxidant levels, compared with a control group.
Another study found that administering parsley extract to rats with drug-induced liver damage increased antioxidant status and preserved liver function.
8. Cucumbers
Cucumbers have a high water levels , making them an excellent addition to your next juice.
They’re also low in calories yet high in potassium, manganese, and vitamins K and C .
Adding cucumbers to your diet can help keep you hydrated, which is crucial to digestive health, kidney function, weight management, and physical performance .
In addition, test-tube research shows that cucumber extract may help reduce inflammation in skin cells. This makes cucumber juice an excellent choice after days spent in the sun .
