From citrus to beetroot, some fruit and vegetable juices can offer health benefits, but they should be consumed in moderation.
For many people, juice is part of their daily routine: one glass of orange juice in the morning, one carton of apple juice after school, or as a mixer for a nice cocktail.
Moderate consumption of 100 percent fruit juice can provide vitamins, potassium, magnesium, as well as bioactive polyphenols – natural, antioxidant-rich micronutrients found in plants that help defend against oxidative stress, inflammation, and chronic diseases.
Nutrition experts recommend whole fruit rather than drinking juice, due to its high sugar content and lack of fibre. Crushing fruit and vegetables into juice and smoothies releases the sugars they contain, which can cause tooth damage.
However, one small glass a day (around 150 ml) can fit into a healthy diet, and some juices offer greater benefits than others, according to a 2023 study.
No single juice stands out above the rest; each one offers different health benefits that support the body in different ways.
Citrus
Orange juice is a breakfast favourite. Its vitamin C content supports immunity and acts as an antioxidant.
A recent studyfound that orange juice could help reduce inflammation, calming body-wide irritation, and reducing high blood pressure.
Yet, health gains significantly wane at high doses, typically above 500 ml a day, due to the natural sugars of the juice.
Meanwhile, lemon juice ingestion has also been linked to lower blood pressure. Studies show that drinking the equivalent of one lemon per day could help manage hypertension, with possible digestion benefits when taken before meals.
Pomegranate
Pomegranate juice, especially 100 percent pure varieties, shows some of the strongest evidence for health benefits among fruit juices thanks to its high levels of polyphenols, which act as potent antioxidants.
Effects are linked to smaller doses; more than 200 ml a day does not show greater effects and increases sugar intake.
Beetroot
Beetroot has a high inorganic nitrate content, which forms nitric oxide to relax blood vessels.
Postmenopausal women, hypertensive people, and athletes show the strongest effects, research suggests.
As beetroot has lower sugar content than fruit juices, higher intakes of up to 500 ml a day can still be beneficial.
Cranberry
Cranberry juice has long been used to prevent recurring urinary tract infections (UTIs) thanks to proanthocyanidins (PACs) that stop bacteria like E. coli from sticking to bladder walls.
Studies have shown that cranberry products cut UTI risk by 30 percent overall, with higher numbers among women (32 percent) and children (45 percent).
To enjoy the positive effects, cranberry juice should be 100 percent and unsweetened.
Prune
Prunes help with digestion and ease constipation. While the whole fruit shows greater benefits, juice can also have positive effects.
It has higher natural sugars than other fruits; the recommended amount does not exceed 150 ml per day.
Blueberry
Blueberries are among the most nutrient-dense berries, known for their antioxidant characteristics, vitamin C and K, fibre, and manganese.
Studies have linked blueberry consumption with heart, brain, and metabolic health gains.
Juice shows short-term vascular and cognitive benefits, but whole berries are preferable.
