The 5 Healthiest Types of Juice

Juice is a divisive drink despite its global popularity.There is a lot of disagreement on whether or not it's healthy. It has been debated whether or not its high sugar content outweighs the health benefits that it provides.

1. Cranberry

Cranberry juice, vivid red in colour, is sour and has several health advantages.

Cranberry juice, in just one cup (240 ml), has (1Reliable Source):

Energy: 116

One gramme of protein.

Total carbs: 31 grammes

0.25 g of fibre

31 g of sugar

A daily value (DV) of 4% is met for potassium.

Protein: 24% DV Vitamin C:26% DV

Vitamin E, 20% Daily Value

An Eleven Percent Daily Value for Vitamin K

It's common knowledge that consuming cranberry juice can help prevent UTIs. Drinking cranberry juice has been shown to reduce the risk of developing a UTI by 32.5 percent, according to a recent meta-analysis ( 2 ).

Antioxidants such as anthocyanins, flavonols, procyanidins, and vitamins C and E are abundant in this juice and may help prevent free radicals from damaging your cells.

2. Tomato

Tomato juice is essential to the recipe for Bloody Marys, but it's also a popular beverage in its own right.

Tomatoes are commonly thought of as a vegetable because of their culinary versatility, however they are actually fruits. Tomato juice has a distinct taste and a relatively low sugar content, thus many firms still describe it as a vegetable juice.

Tomato juice, in a serving size of one cup (240 ml), contains (5 Trusted Source):

41 calories

Two grammes of protein

Net carbs, 9 grammes

Low in fibre (1 gramme)

Six grammes of sugar

12 percent of the Daily Value for Folate

Calcium: 2% of DV

Vitamin A: 6% of the Daily Value

High levels of vitamin C (189% DV)

Vitamin E, 5% of the Daily Value

Protein: 5% DV Vitamin K: 5% DV

Tomato juice has a lot of vitamin C, which is a powerful antioxidant that helps your body absorb iron and keeps your skin and immune system healthy (6, 7, 8 Trusted Sources).

Lycopene, the carotenoid and antioxidant that gives tomatoes their red colour, is also abundant in this food. In fact, tomato products including juice, sauce, and pizza sauce are credited with providing 80% of the lycopene in the average person's diet (9).

The risk of cardiovascular disease and stroke may be reduced by ingesting lycopene. One study found that men who ate more lycopene had a 13% lower risk of heart disease.

3. Beet

The health benefits of beetroot juice have led to its rising popularity in recent years.

Beets and water are blended to create this vibrant juice.

Beetroot juice, in the amount of one cup (240 ml), contains (12)Reliable Source:

70 calories

One gramme of protein.

18 g of carbohydrates

Low in fibre (1 gramme)

13 grammes of sugar

It has a small amount of sugar, but that's to be expected since veggies typically have less sugar than fruits (13Trustworthy Source).

Beets are rich in the pigments called betalains, which give the vegetable its distinctive red hue. As powerful antioxidants, they may help reduce the danger of developing cardiovascular disease, inflammation, and even some cancers (14Trustworthy Source, 15).

In addition to improving athletic performance and lowering the risk of high blood pressure and heart disease, the inorganic nitrates found in beetroot juice also have these benefits.

4. Apple

There are many different kinds of juice, but apple juice is extremely common (19).

You may generally categorise them as either cloudy or clear. Apple juice can be either cloudy (20) or clear (20) depending on whether or not the pulp has been removed.

Apple juice, in a serving size of 1 cup (240 ml), contains (21Reliable Source):

114 calories

Less than 1 gramme of protein.

Starch content: 28 g

0.5 g of fibre

24 grammes of sugar

There is a 5% DV for potassium.

Vitamin C, 3% Daily Value

Potassium, an electrolyte mineral vital for nerve signalling and heart health, can be found in modest amounts in apple juice (22, 23).

However, several commercial kinds have been fortified with vitamin C, so that a cup (240 ml) now contains up to 106% of the DV for vitamin C (25).

The high levels of antioxidant flavonoids and chlorogenic acid in it protect cells from damage.

5. Prune

Dried plums are known as prunes. Prune juice is also rather popular, however most people prefer them as a snack.

Prunus cerasus juice, measured out to a cup (240 ml), has (29Reliable Source):

energy: 182

1.5 grammes of protein

Glycemic Index: 45

2.5 gramme fibre

42 grammes of sugar

17 percent of the Daily Value for Iron

Magnesium: 9% Daily Value

Manganese: 17% Daily Value

A 15% Daily Value of Potassium

B2 Vitamin: 14% of the Daily Value

B3 Vitamin: 13% of the Daily Value

B6 Vitamin: 33% of the Daily Value

12 percent of the Daily Value for Vitamin C

8% Daily Value for Vitamin K

B vitamins, which are abundant in prune juice, are important for a number of bodily functions, including metabolism, DNA synthesis, red blood cell formation, and skin and eye health (30, 31, 32).

Also, many people take it to relieve constipation, especially the elderly. The fibre in it has been shown to have minor laxative effects (33Trustworthy Source, 34Trustworthy Source), maybe by helping to soften faeces.

Vitamin C and phenolic compounds, two types of antioxidants, are abundant in it (34).

To mitigate the sugar content, drink only one small glass of prune juice day or dilute it with water.