The Healthiest Types of Juices
What is the Healthiest Type of Juice?
Water is great but can be boring sometimes. We all like to add a little bit of taste to our drinks! Juice is a great way to quench your thirst and get some nutrients into your body at the same time. In this blog post, we're going to tell you all the best juices and the health benefits that come along with them.
1. What are the Benefits of Drinking Pomegranate Juice?
As you probably already know, many fruits are high in antioxidants, which means their juices are too (although not always to the same extent.)
Pomegranate juice has tons of antioxidants, particularly, punicalagins, which are extremely powerful, researchers say. The juice's antioxidant levels are potent: It has been found to have
three times the antioxidant activity of red wine and green tea, according to research in the Journal of Agricultural and Food Chemistry.
The antioxidant content in pomegranates could help reduce inflammation and, as a result, promote healthy arteries.
It's also rich in polyphenols which are nutrients in plant-based foods that help manage inflammation in the body and protect it from oxidative stress.
Pomegranate's benefits may also include antiviral and antimicrobial effects.
A study published in March 2022 in the Journal of Nutrition and Metabolism found that fresh pomegranate juice is rich in bioactive compounds that may be effective in several chronic diseased conditions. The study found evidence that pomegranate juice may be beneficial in SARS-CoV-2 infections.
2. What are the Main Benefits of Beetroot Juice?
Beet juice is maybe something you don't often think of when you hear the word "juice" but it has many benefits associated with it, making it a great choice for your fridge.
Beetroot juice contains nitrates, which are compounds that convert into nitric oxide in the blood and help widen and relax blood vessels.
It may also improve exercise stamina.
A 2017 review of research determined that long-term consumption of beetroot juice (over 5-6 days) may have the following benefits:
- Increasing performance in time trials
- Increasing the amount of time to reach exhaustion
- Improve cardiorespiratory performance
Another benefit is that beet juice is low in calories and has virtually no fat, giving you a nutrient and energy boost without feeling guilty.
But note that it is high in natural sugars.
3. What are the Benefits of Tomato Juice?
Like most juices, tomato juice is high in antioxidants. It is specifically high in lycopene, a carotenoid plant pigment that has been linked to impressive health benefits.
Lycopene protects your cells from free radical damage, thereby reducing inflammation in your body. Many studies have shown that drinking lycopene-rich tomato juice has beneficial effects on your health — specifically by reducing inflammation.
Lycopene, along with beta-carotene, can also help reduce heart disease risk factors like high blood pressure, high cholesterol, and fat buildup in your arteries (atherosclerosis).
4. What is Cranberry Juice Good For?
Like pretty much all the other juices on this list, cranberries have antioxidants in them that help fight off free radicals and oxidative stress.
But it has other benefits as well, for instance, cranberries are an excellent source of vitamin C (ascorbic acid), which plays many critical roles in your body, including:
- Supporting a strong immune system
- Helping your body to absorb iron
- Helping to produce collagen, a protein needed for healthy skin and wound-healing
- Reducing inflammation
It may also be effective at UTI prevention.
Research suggests that cranberry juice helps prevent the growth of E. coli, the group of bacteria that commonly causes urinary tract infections (UTIs). This doesn’t mean that cranberry juice can cure UTIs or relieve symptoms. But it may help prevent them in the future.
5. What are the Benefits of Tart Cherry Juice?
Tart Cherry Juice may increase strength and reduce muscle soreness.
A majority of studies have reported beneficial effects.
In one older study, long distance runners drank either 24 oz (710 mL) of tart cherry juice or a placebo in the 7 days leading up to and on the day of a race.
The runners given cherry juice experienced three times less pain during and after the race compared to those given the placebo .
In another 2010 study, runners given 16 oz (480 mL) of cherry juice in the days leading up to and immediately following a marathon experienced less muscle damage, soreness, and inflammation. They also recovered faster.
Tart cherry juice also may help you sleep better, thanks to certain compounds, such as:
- Melatonin: Melatonin is a hormone produced by the brain in response to darkness that helps regulate the body’s sleep-wake cycle.
- Tryptophan: Tryptophan is an amino acid that helps your body produce melatonin and serotonin, which play important roles in mood and sleep.
- Procyanidin B2: Procyanidin B2 may also promote a more restful night's sleep.
Sugar Content
Something to note is that juice does include high sugar content. These are mostly natural sugars, but it doesn't really matter. According to the Heart & Stroke Foundation: Yes, fruit juice contains "natural" sugar, but that does not make it healthier than the sugar in cola. In fact, the World Health Organization classifies the sugar in juice with "free sugars" just like the sugar in soda.
Heart & Stroke recommends that people reduce intake of free sugars to less than 10% of total calories. For an adult consuming 2,000 calories daily, that's no more than 50 grams of free sugars per day from all sources.
So while you should be drinking juice for its health benefits, it's also best to limit how much you're intaking.
Conclusion
There isn’t one single “healthiest” juice, it really depends on what your body needs. Pomegranate juice shines for its powerful antioxidants. Beetroot juice supports blood flow and exercise performance. Tomato juice delivers heart-healthy lycopene. Cranberry juice offers immune support and UTI prevention benefits. Tart cherry juice stands out for muscle recovery and sleep support.
That said, juice should be viewed as a supplement to a healthy diet, not a replacement for whole fruits and vegetables. While these juices contain valuable vitamins, antioxidants, and plant compounds, they also come with a concentrated dose of free sugars. Enjoying juice in moderation allows you to reap the benefits without overdoing the sugar.
In the end, the healthiest juice is the one you enjoy occasionally, fits your lifestyle, and supports your personal health goals. Variety, balance, and moderation are what really make the difference.
