8 Best Juice Recipes for Better Health

The Health and Fitness Blog

August 08, 2022 – By Dr. Haider Khalid

People who consume five servings of vegetables per day live three years longer than those who avoid veggies (1). But not everyone has the compliance with eating this lot of veggies in a single day. For such people, juices might be an incredible alternative. Of course, it cannot replace whole fruits and vegetables, but it adds nutrients to your diet that you might not eat otherwise.

There are also some downsides to juicing. Most of the juice consumption is without chewing, significantly less satiating than eating solid foods (2). Moreover, fiber-free juices, especially fruit ones, tend to absorb faster. Rapid absorption leads to a sudden rise in blood glucose levels. Therefore, you must be strategic about juicing and use the best juice recipes only for better health.

Juice lovers spend a good part of their day looking for recipes that might help them with health issues. If you are one of them, I am ending your search. This article will teach you the best juice recipes for chronic illnesses and several other health issues. Read the article carefully, and you might get the juice recipe of your choice.  

Best Juice for Diabetes

The standard view about diabetics is that they must avoid juices. But the reality is far more different from that. People with diabetes only need to avoid fruit juices with high sugar content. In contrast, fresh vegetable juices have a low glycemic index and are suitable for people with type 1 and 2 diabetes.

Juicing is a straightforward process that even doesn’t require a proper recipe. You have to know about the right ingredients and should have a juicer to juice all those ingredients in the right amount of water.

However, here is the recipe for the best juice for diabetes.

Ingredients

1. Carrot 
2. Green Apple   
3. String Beans
4. Bitter Melon
5. Ginger

Health Benefits

It is an incredibly healthy juice that has a carrot base. Its base helps to thoroughly mix the ingredients like apple, lemon, and ginger. Most remarkably, ginger has an active ingredient known to have positive effects on blood sugar levels in diabetes (3). Moreover, this juice is also best for the health of your gut, immune system, and cardiovascular system.

Best Juice for High Blood Pressure

The most remarkable feature of juices is that they have various benefits. It means if you consume juice for blood pressure, it will also help you to achieve multiple other health benefits.

For example, green beetroot juice is the best choice to control high blood pressure. But, it is also well-known for its health benefits of improving oxygen and blood flow in athletes. Moreover, it also helps detoxify and control blood sugar levels in people with diabetes.

Here are the ingredients of the best juice for high blood pressure

Ingredients

1. Red beet
2. Cucumber
3. Apple 
4. Lemon
5. Ginger

Health Benefits

This juice has numerous health benefits but is particularly important for athletes and hypertensive people. This is because beetroot has a large concentration of nitrates, which convert to nitric oxide in the body.

Nitric oxide helps the muscles by increasing the supply of oxygen which is essential for their optimum working during exercise. Moreover, nitric oxide is a potent dilator of blood vessels. Dilatation of blood vessels helps alleviate high blood pressure and its complications (4).

Best Juice for Weight Loss

Juice gives you an excellent opportunity to lose your body weight. But your choice of juice must be right. Otherwise, you can experience the opposite. The juice for weight loss should be based on veggies as they have low calories and minimal sugar. Therefore, vegetables are the perfect ingredients for juices aimed to help you lose body weight.

Omitting the fruits from the weight loss juice doesn’t mean you can’t eat fruit again. Instead, you remain mindful of the amount of sugar you consume daily.

Here is the best juice recipe for weight loss.

Ingredients

1. Cucumber
2. Lemon
3. Celery 
4. Spinach
5. Romaine
6. Watercress

Health Benefits

Vegetable-based juice is the most critical technique for better controlling your body weight. It is a simple and effective way of incorporating the right amount of veggies without adding too much bulk to your diet. Moreover, according to scientific literature, low sodium vegetable juice and a caloric restricted diet can even aid in losing weight in people with metabolic syndrome (5).

Best Juice Recipe for Healthy Gut

Gut issues can lead to poor digestion and poor absorption of nutrients in the blood resulting in nutrient deficiency. In addition, nutrient deficiency can damage the body through its harmful effects on various organs. Therefore, a healthy gut is a supreme requirement for improving overall health.

If you have gut issues, you are at the right place. Here you will get to know the recipe for the best juice that can nourish your gut in the best way possible.

Ingredients

1. Carrots
2. Oranges
3. Apples
4. Lemon
5. Ginger
6. Turmeric
7. Coconut water
8. Celery

Health Benefits

Carrot is one of the main active ingredients of this particular juice. It contains a specific polysaccharide known to stimulate the growth of the gut wall, promising you a healthy gut (6). Moreover, the carrot base also helps keep all the ingredients together, offering a high-quality juice that is no match. Ingredients like celery and ginger remove the toxins from the gut and stimulate cellular growth.

Best Juice for Inflammation

Most chronic diseases are due to inflammation. Inflammation damages human tissues and leads to the development of health issues like cardiovascular diseases or arthritis. However, suppose your body can somehow reduce the inflammation. In that case, it can battle well with most such chronic disorders on its own.

One way to help the body do so is by adding many anti-inflammatory foods to the diet. The most incredible way to introduce these foods is to make juice. If you are looking for a juice recipe for inflammatory conditions like arthritis, you can find one here. It’s the best and delicious.

Ingredients

1. Celery
2. Cucumber
3. Pineapple
4. Ginger
5. Green Apple
6. Lemon

Health Benefits

Whenever you are looking for a fresh juice, always go for ingredients low in sugar, such as celery and cucumber. They help to hydrate your body without adding too many calories to your diet. Also, according to scientific literature, pineapple is a natural anti-inflammatory fruit. Therefore, this juice contains pineapple as one of the active ingredients (7). Ginger is also known to have anti-oxidative and anti-inflammatory properties, which help a lot in conditions like arthritis.

Anti-inflammatory juice also finds its use in athletes. Athletes can consume these juices to alleviate muscle pain after an intense workout. Like pineapple, green apple also contains a chemical compound with anti-inflammatory properties. Finally, lemon is added to the juice to add a bit of flavor that suits well to the tongue.

Best Juice Recipe for Pregnancy

During pregnancy, mothers usually remain preoccupied with questions like, what should I eat? What should I drink? Most importantly, what should I avoid? Getting the right amount of nutrients during pregnancy is the top priority of every mother. So, there must be a recipe that answers all of the questions mentioned above.

If you are someone, who is also experiencing similar thoughts, you need not worry now. I will end your endless search by suggesting the best juice recipe for pregnancy. This juice is high in nutrients that will quench your thirst and satiate your taste buds.

Ingredients

1. Beetroot
2. Ginger
3. Lemon
4. Water
5. Salt and sugar (as per your requirement)

Health Benefits

Pregnancy increases the risk of several health problems, and maternal hypertension is one of those problems. Pregnancy-induced hypertension has a tremendous incidence rate of 10-13%, significantly increasing the risk of mortality for both mother and child. Therefore, the mother must consume juices that keep her blood pressure within the normal range.

This particular juice contains beetroot To deal with pregnancy-induced hypertension, which is scientifically proven to lower blood pressure during pregnancy (8). Additionally, one of the primary problems associated with pregnancy is nausea and vomiting. For alleviating pregnancy-induced nausea and vomiting, juice contains ginger. Through poorly understood pathways, ginger tends to have tight control of these symptoms (9).

Finally, you can add lemon, sugar, and salt to add some flavor. But it would be best if you tried to avoid too many of these components, as too much salt intake during pregnancy can potentiate the development of hypertension.

Best Juice for Better and Healthy Skin

For years, experts have been conducting research to find out the relation between diet and skin condition. Expectedly, they have successfully developed a correlation between these two aspects. Now scientific literature contains essential data on foods that can lead to skin thinning, wrinkling, and dryness.

Moreover, there is significant evidence that fruits and vegetables are good for skin health. These food components contain vitamins, minerals, antioxidants, and healthy fats that can remarkably make the skin healthy and lively. So why waste time and money on skincare products when you only need to improve your diet to rejuvenate your skin?

Here, I mention a juice recipe that can make you look younger. It will also help you eliminate skin problems like acne and dark circles.

Ingredients

These are the best fruits and vegetables for your skin. You can make the juice using the ingredients up to your liking, and you will see noticeable results.

1. Apple
2. Beets
3. Carrots
4. Celery
5. Cilantro
6. Cucumber
7. Ginger
8. Oranges
9. Spinach

Health Benefits

Apples are essential for adding taste to your juice and promoting the growth of gut bacteria which supports digestion. As discussed, beets contain nitrates which dilate blood vessels and help direct more blood to the skin. High blood to the skin flourishes and gives skin cells a new life.

Vitamin A – the best nutrient for skin growth – is present in carrots. But, the tale of benefits doesn’t end here. Ingredients like celery, cilantro, and cucumber help skin through their anti-inflammatory, anti-oxidative, and hydrating effects. Therefore, it can be said with certainty that each fruit and vegetable has its mechanism to boost skin growth. You must include this juice in your dietary routine to see results.

Best Juice Recipe for More Energy

Most of us drink coffee in the morning to keep us awake during working hours. Coffee contains caffeine which is a brain stimulator. But everyday consumption of caffeine causes more harm to the body than good. So then, instead of consuming caffeinated drinks, why not try a fresh juice made of fruits and vegetables?

Ingredients

Here are some fruits and vegetables that you can include in your juice to keep your body boosted and energetic.

1. Carrots
2. Spinach
3. Apples
4. Celery
5. Oranges

There is no fixed recipe for juices. You can add ingredients up to your liking. Add ginger or spices, whatever you like.

Health Benefits

The juice from the abovementioned ingredients is also known as the energy booster drink. This is because essential ingredients like carrot, celery, and apples give your body an energy boost. Additionally, each component can provide you with numerous other health benefits.

The Conclusion

Juicing is far more beneficial than it appears to be. It can help you with chronic illness or can also help you to live a healthy and energetic life. Fruits and vegetables contain sufficient vitamins, minerals, and antioxidants to meet daily dietary requirements. Therefore, people who consume fruits and vegetables daily tend to have a healthy body and live longer.

Consequently, you must clearly understand facts about fruits and vegetables and their health benefits. Then by incorporating these components into your juices, you can have any of your desired benefits.

References

1. Nicklett EJ, Semba RD, Xue Q-L, Tian J, Sun K, Cappola AR, et al. Fruit and Vegetable Intake, Physical Activity, and Mortality in Older Community-Dwelling Women. Journal of the American Geriatrics Society. 2012 May;60(5):862–8.

2. Houchins JA, Tan S-Y, Campbell WW, Mattes RD. Effects of fruit and vegetable, consumed in solid vs beverage forms, on acute and chronic appetitive responses in lean and obese adults. International Journal of Obesity. 2012 Nov 20;37(8):1109–15.

3. Huang F, Deng T, Meng L, Ma X. Dietary ginger as a traditional therapy for blood sugar control in patients with type 2 diabetes mellitus. Medicine [Internet]. 2019 Mar 15 [cited 2022 Aug 8];98(13). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6455977/

4. Cannon RO. Role of nitric oxide in cardiovascular disease: focus on the endothelium. Clinical Chemistry [Internet]. 1998 Aug 1 [cited 2022 Aug 8];44(8):1809–19. Available from: https://academic.oup.com/clinchem/article/44/8/1809/5642891

5. Shenoy SF, Poston WS, Reeves RS, Kazaks AG, Holt RR, Keen CL, et al. Weight loss in individuals with metabolic syndrome given DASH diet counseling when provided a low sodium vegetable juice: a randomized controlled trial. Nutrition Journal [Internet]. 2010 Feb 23 [cited 2022 Aug 8];9(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841082/

6. Van den Abbeele P, Verstrepen L, Ghyselinck J, Albers R, Marzorati M, Mercenier A. A Novel Non-Digestible, Carrot-Derived Polysaccharide (cRG-I) Selectively Modulates the Human Gut Microbiota while Promoting Gut Barrier Integrity: An Integrated In Vitro Approach. Nutrients. 2020 Jun 29;12(7):1917.

7. Farid Hossain Md. Nutritional Value and Medicinal Benefits of Pineapple. International Journal of Nutrition and Food Sciences [Internet]. 2015 [cited 2022 Aug 8];4(1):84. Available from: https://pdfs.semanticscholar.org/3d51/9765af232d4bd9c21b8a86ec282aed59cd44.pdf

8. Torrens C, Feelisch M. How to beet hypertension in pregnancy: is there more to beetroot juice than nitrate? The Journal of Physiology. 2020 Aug 10;598(18):3823–4.

9. How Safe Is Ginger Rhizome for Decreasing Nausea and Vomiting in Women during Early Pregnancy? Foods. 2018 Apr 1;7(4):50.