What are the Best Fruits and Vegetables to Juice?

If you have a good juicer, you can juice almost anything. But there are some fruits and vegetables that lend themselves better for juicing, and some juices that pack more nutrition into every glass. Here are the best fruits and vegetables to juice.

Apples

Nutrition 

Apples are loaded with antioxidants, helping to heal and protect the body from damage and toxins. They are rich in vitamins A, C, and K as well as being a rich source of biotin (vitamin B7) and iodine. Apples help to lower cholesterol, improve insulin sensitivity, and protect thyroid function.

Benefits in juice

• High moisture content and firm flesh juice easily
• Lend sweetness to juice
• Flavor goes well with many fruits and vegetables

Juicing tips

Choose firm-fleshed apples, which juice better than mealy ones. When I make carrot and apple juice, we used our Cuisinart juicer. (Now we use our new Breville 98XL centrifugal juicer). You can read our review of this juicer in this post. However, when I make green juice, I cut the apples in small pieces and put them through either the Aicock or Omega juicer.

Broccoli

Nutrition

Broccoli contains a large amount of vitamins and minerals. It is particularly rich in these nutrients: Vitamins K and C, chromium and folate. 

It boosts immunity, helps to control cholesterol, and supports strong bones and teeth. The many B-complex vitamins in broccoli also help to improve your energy levels.

Sulforaphane, a major component of broccoli florets has anti-oxidant and anti-inflammatory properties. [1] [2]

Juicing tips

Cut the stems into smaller pieces so the tough fibers don't clog in your juicer and it will juice easily.

These are items I pair with broccoli:

• Carrots, oranges, and cucumbers
• Spinach, pears, cucumber, lemon and ginger
• Apples (Granny Smith and Pink Lady), carrots, and spinach

Carrots

Nutrition 

Carrots are a classic in juice, because they have a sweet flavor and are full of essential vitamins. They are rich in vitamin A, and the beta-carotene in carrots helps to reduce inflammation and promote bone density. The vitamin C in carrots assists in improving immunity.

Benefits in juice

• Juices easily
• Adds sweetness to juice
• Flavor complements a wide variety of fruits and vegetables

Juicing tip

Because of their sweetness, use carrots in moderation. I juice a small slice of ginger along with the carrots. It adds a nice flavor to it.

Celery

Nutrition

Although celery is most made of water, it is a good source of Vitamin K. Vitamin K has antioxidant properties since it protects cell membrances from the damage due to excess free radicals.

Celery also contains potassium (more than carrot or tomato juice) and some folate. Overall, it is not high in vitamins or minerals. However, it is low in calories, carbohydrates, and fats. 

Juicing Tips

Chop celery before juicing to keep the fibers from binding in the machine.

The leaves have more than 20 times the amount of flavones than the stalks. Flavones is a class of flavonoids and have antioxidant properties.[3] Some folks find the leaves taste bitter. 

I used the Omega NC900HDC juicer to make a juice with celery, one green apple, 1/2 cucumber, lemon (half is best), and ginger. The amount of ginger varies according to your personal taste. 

Some people prefer to juice only the celery heart (cut off the top and the four outer stalks).

Celery can be paired with many fruits and vegetables. Here are a few ideas.

• Apple, cucumber
• Cucumber, lemon, ginger, apple
• Kale, spinach, apple, cucumber

Cucumber

Nutrition

The most important nutritional element of cucumbers is the amount of water they contain.

Since cucumbers contain 95-98% water they are a good hydrating food. Water is essential for many reasons including delivering nutrients to cells, regulating body temperature and keeping organs functioning properly. Water also keeps your joints lubricated. 

One cucumber has 17 mcg of Vitamin K. The recommended amount of Vitamin K depends upon age and gender (adult male - 120mcg;adult female 90mcg). Vitamin K helps with blood clotting and bone health. Cucumbers have a small amount of minerals (potassium, magnesium and manganese).

Cucumbers are rich in phytonutrients like flavonoids, lignans and triterpenes. Phytonutrients are non-nutrient compounds found in all plants. They don't provide us energy like carbs, fats and proteins. They also don't add vitamins or minerals to our body. [4] However, they do protect the plant from insect attacks and the sun. Phytonutrients are currently being studied for their disease fighting properties.  

Juicing tips

Cucumber is a fantastic juice base because it is juicy, cooling, and the light flavor complements almost every other fruit and vegetable.

Cucumbers pair nicely with:

• Spinach, kale, celery, green apple
• Celery, kale, pear
• Pineapple, celery, limes (2)

We use the Omega NC900HDC Juicer Extractor and Nutrition System when we have a lot of kale, spinach, and lettuce to juice. It is easy to use and clean.

Kale

Nutrition

Kale has gained popularity over the last several years. It is one of the most nutritious vegetables.

Kale is one of the best sources of lutein. Lutein is essential to protecting eye health as it protects the retina from damage, oxidative stress and inflammation.[5] It is found in the macula of the retina in the human eye.

The reason the lutein found is kale is important is that it helps maintain the concentration of lutein in the eyes.

There is scientific evidence showing lutein is beneficial to eye health. It is known to help those with age-related macular disease and possibly prevent it. Macular disease is one cause of vision impairment and blindness.   

Along with lutein, kale is high in Vitamins A, C and K. Kale is a good source of minerals such as manganese, calcium and potassium.

Juicing tips

Chop tough kale stems to keep the fibers from binding in your juicer. It is best to use a masticating juicer when preparing kale juice.

These are my favorite kale recipes. 

• Spinach, celery, cucumber, romaine lettuce, green apple 
• Spinach, green apple, ginger, carrot

Pomegranate

Nutrition

Pomegranate is nutritious, and juicing is a great way to access its benefits without the time-consuming process of separating the pith and seeds. 

The phytochemicals (polyphenols including flavonoid and tannis ) in pomegranate are excellent anti-oxidants. They decrease oxidation and protect cells from free radicals. 

It is rich in vitamin C and K, folate and potassium. Potassium is important as it is essential for cells to function properly.

Pomegranate is high in carbohydrates (53 g/1 item). If you are on the keto meal plan, then you'll probably want to skip it.

Juicing tips

To juice pomegranate, chop and remove the outer red rind. The juicer will separate juice from the seeds and white pith.

One idea of what to use with pomegranate:

• Watermelon, ruby grapefruit, celery

Spinach

Nutrition

Spinach is a good source for vitamin A, K, potassium, magnesium and folate. There is some Vitamin C in spinach which helps meet the required daily intake.

Vitamins A and C helps keep your hair and skin healthy. Vitamin K and potassium are important to bone health.  

Spinach contains several phytonutrients, some of which are anti-inflammatories. It also has lutein which is beneficial to eye health (see the section on kale for more information).

Juicing tip 

Raw spinach contains oxalic acid, which can interfere with the absorption of calcium and iron. Boiling markedly reduced soluble oxalate content by 30-87%.[6] 

Sweet Potato

Nutrition

Sweet potatoes are one of the best sources of beta-carotene which is  transformed into Vitamin A by the liver.  Beta-carotene functions as anti-oxidant thereby helping to protect cells from damage.

Since sweet potatoes have a relatively low glycemic index, sugar is released slowly into the bloodstream. This type of steady release helps control blood sugar levels in folks so it doesn't go too low or too high.

Juicing tips

Preparation: wash, peel, and cut sweet potato into pieces (chunks or strips) small enough to fit in juicer. It's best to use a masticating juicer although a centrifugal juicer is fine to use.

Sweet potatoes can be paired with:

• Apple, orange, carrot, celery, tumeric
• Apple, celery, ginger, tumeric
• Carrot, oranges, lime

Wheatgrass

Nutrition

Wheatgrass juice is a source of chlorophyll, amino acids, enzymes, vitamins, and minerals. It can be purchased fresh and juiced or in a powdered form and added to your green juice.

Wheatgrass has 19 amino acids [7] and all eight essential amino acids. These 8 acids are not produced in your body, so you must get them through diet. Amino acids assist with protein and enzyme synthesis and are important in cell growth and development.

Enzymes help your body break down food and absorb nutrients. This in turn improves digestion.  

Wheatgrass contains potassium, vitamins A, C, E, and K, and a range of B-complex vitamins, along with iron, zinc, manganese, and selenium.

Juicing tip

Be sure to use the right type of juicer if you are going to make juice from wheatgrass. Check your manual to see if your juicer has this capability. Omega NC900HDC can juice wheatgrass.

If you want to make orange juice on a regular basis, a citrus juicer would be a good investment.

Final Thoughts

Adding a couple extra fruits and vegetables through juicing can boost your nutrition.

Even though we covered the best fruits and vegetables to juice, you get the best nutrition by including a wide range of produce in your diet and consuming whole fruits and vegetables as well. One vegetable we did not mention are beets. Theare a great addition to your eating plan.

The juice pulp can be incorporated into a variety of foods and used to make delicious snacks. There are many ways leftover juice pulp can be used.

Some people prefer to keep the fiber in their diet and prefer to blend juices. Our article on the differences between juicing and blending can be found here.

Allow yourself the freedom to experiment with new ingredients, new textures, and new flavor combinations. Keep your mind open to new ingredients, shop for seasonal produce, and keep your juice regimen full of variety, for optimal health and enjoyment.

References

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7346151/

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103733/

[3]https://pubmed.ncbi.nlm.nih.gov/25547095/#:~:text=The%20antioxidant%20properties%20of%20flavones,aging%20process%20and%20several%20diseases.

[4]https://healthonline.washington.edu/sites/default/files/record_pdfs/Whole-Foods-Phytonutrients-SCCA.pdf

[5]https://www.intechopen.com/books/progress-in-carotenoid-research/lutein-and-the-aging-eye

[6]https://pubmed.ncbi.nlm.nih.gov/15826055/

[7]https://www.pharmacognosyjournal.com/article/1/1-1-1-849.pdf