Juice is a polarizing beverage across the world. When it comes to its nutritional value, many people are divided. Some say that it’s overly rich in sugar, while others argue that it contains too much vitamin C.
List Of Super Fruit Juices
1. Cranberry
Cranberry juice is effective against urinary tract infections (UTIs). Despite the fact that research on this topic has been inconsistent, a recent study concluded that cranberry juice lowers the risk of acquiring a UTI by 32.5%.
This juice is also high in antioxidants, including anthocyanins, flavonols, procyanidins, and vitamins C and E. These antioxidants may help protect your cells from damage caused by free radicals.
Cranberry juice is high in potassium, antioxidants, and vitamins C and E. It may also aid in the prevention of UTIs, although there is conflicting evidence on this matter.
2. Tomato
Tomato juice is not only utilized in Bloody Marys, but it can also be consumed on its own as a delicious and nutritious drink. Despite being referred to as a vegetable due to its culinary applications, the tomato is biologically a fruit. Due to its taste and low sugar content, many businesses class tomato juice as a vegetable juice.
Tomato juice is particularly high in vitamin C, an antioxidant that aids iron absorption and promotes skin and immune health. It’s also a good source of lycopene, a carotenoid and antioxidant that gives tomatoes their crimson color. In reality, tomato juice, spaghetti sauce, or pizza sauce accounts for 80% of dietary lycopene.
Lycopene has been found to protect against heart disease and stroke. One study observed a 13% reduced risk of heart disease in people who consumed more lycopene. Tomato juice, on the other hand, may be excessively salty since it contains a mineral called sodium that can raise blood pressure when taken in excess. Because most individuals consume too much salt, seek for low-sodium choices whenever feasible.
3. Beet
Beet juice has become more popular in recent years owing to its health advantages. Beets are blended with water to create this colorful beverage.
Furthermore, betalains are pigments that give beet its rich crimson color. They’re antioxidants with the capacity to lower your risk of heart disease, inflammation, and some cancers.
Beet juice is also high in inorganic nitrates, which have been found to boost athletic performance and lower blood pressure and heart disease risk. Still, keep in mind that beet juice’s inorganic nitrate content is dependent on the vegetable’s variety and growing conditions as well as the method of processing.
4. Apple
Apple juice is a popular sort of fruit juice. There are two distinct types: hazy and clear. Cloudy apple juice has pulp, whereas clear apple juice does not. Apple juice is a good source of potassium, an electrolyte that aids in nerve transmission and heart health by acting as an ion channel.
Although it is naturally low in vitamin C, many commercial fruits are supplemented with the vitamin, providing around 106 percent of the required daily value per cup (240 ml). Furthermore, it’s high in antioxidant chemicals including flavonoids and chlorogenic acid, which aid in the prevention of free-radical damage.
The most antioxidant-rich form of apple juice is cloudy apple juice, according to a number of studies. It has been found to have 2–5 times the antioxidant capacity of clear apple juice in one research.
5. Prune
Prunes are dried plums. They’re frequently given as a pick-me-up, but prune juice is also popular. Prune juice is high in B vitamins, which support metabolism, DNA and red blood cell production, and skin and eye health.
Furthermore, it is a popular laxative for constipation in both adults and the elderly. Its fiber content appears to aid stool softening and serves as a mild laxative because of its antioxidant content, including vitamin C and phenolic compounds.
6. Pomegranate
Pomegranate juice has been gaining popularity in recent years for its health advantages. It also adds a bright pop of color to your day. Vitamin K is abundant in pomegranate juice, which aids blood clotting, heart health, and bone development. Anthocyanin is another antioxidant present in pomegranates that gives them their distinct crimson hue.
7. Acai berry
Acai berries are tiny, circular fruits from the acai palm tree. Their delectable juice is a beautiful, deep-purple color.
Given that it is a relatively new fad, there is little nutritional information available for it. Still, the antioxidant properties of the fruit have been well-examined.
Acai juice is high in antioxidants, notably flavonoids, ferulic acid, and chlorogenic acid. A diet rich in these substances has been linked to a reduced incidence of heart disease and cognitive degeneration. In fact, acai berries have more antioxidants than blueberries, which are renowned for their anti-inflammatory properties.
Finally, drinking an acai-based fruit juice for 12 weeks reduced pain perception in individuals with osteoarthritis. Larger studies are required to better understand this relationship, however. Acai juice is high in antioxidants including flavonoids, ferulic acid, and chlorogenic acid. A diet high in these components has been linked to a decreased risk of chronic illness.
8. Orange
Orange juice is a well-known breakfast food throughout the world, and its health benefits are legendary. Orange juice is high in vitamin C, an antioxidant that is critical for skin health and iron absorption.
Orange juice also contains phenolic compounds, such as cinnamic, ferulic, and chlorogenic acids. These antioxidant chemicals help to combat free radicals, which can damage cells and cause disease (46). In a study of 30 individuals, consuming orange juice after a high-fat, carb-rich meal resulted in lower inflammation levels than drinking water or glucose-water. The antioxidants in orange juice were responsible for this effect.
9. Grapefruit
A tart beverage made from grapefruit is popular among many people. nGrapefruit juice is high in disease-fighting antioxidants such as as vitamin C and naringin, which are also found in grapes. Grapefruit’s antioxidant levels, however, are decreased when it’s cooked. Whole grapefruit contains lots of beta carotene and lycopene, but grapefruit juice does not contain them.
Grapefruit and its juice interact with over 85 drugs, including blood thinners, antidepressants, and cholesterol and blood pressure medications. This is due to furanocoumarins in grapefruit, which interfere with the liver’s ability to break down medicines. As a result, it’s critical to talk to your doctor before consuming grapefruit or its extracts.
Potential downsides to super fruit juice
Aside from the advantages, there are several disadvantages to consuming juice.
Low in fiber
Fruit juice, unlike whole fruit, has a low amount of fiber. The fluids are extracted from the fruit during processing, leaving only the flesh and fiber behind. Fiber helps your blood sugar levels stay stable by delaying the absorption of sugar into your circulation. Sugar can quickly enter your circulation when you don’t consume enough fiber.
High in sugar
Whole fruit and fruit juices are high in sugar, although the type of sugar they contain differs. Intrinsic sugars, which exist within a fruit or vegetable’s cellular structure, are present in whole fruits. These sugars aren’t absorbed as quickly as free sugars.
Simple sugars that have been added to foods or are naturally present in some foods and beverages, such as fruit juices and honey, are known as refined sugars. Unlike intrinsic sugars, they’re absorbed rapidly since they aren’t linked within a cell.
A high-sugar diet, especially sugar-sweetened beverages, is linked to an increased risk of heart disease, diabetes, and obesity. However, the majority of free sugars in the diet come from sugar-sweetened beverages such as soda and energy drinks. In reality, fruit juice accounts for just 2.9% of total sugar consumption according to a 2017 research.
100 percent fruit juice, unlike other sugar-sweetened beverages, is high in vitamins, minerals, and antioxidants. As a result, many experts believe that it is a far superior choice. Nonetheless, concentrate on obtaining your daily nutritional needs from whole fruits and vegetables instead of fruit juice. Avoid drinking more than 1–2 cups (240–480 ml) of juice every day.
Finally, if you’re going to drink juice, stick with 100 percent real fruit juice. Many individuals are confused by fruit cocktails and fruit beverages since they appear to be the same thing. These beverages, on the other hand, usually include sugar, dyes, and fragrances.
The bottom line
Juice, in particular apple juice, can be a rich source of nutrients, especially antioxidants. While there is debate over the sugar content of juice, it is considerably better than other sugar-sweetened beverages like as soda or energy drinks.
Limit your intake to 1–2 cups (240–480 ml) per day, and try to consume whole fruits and vegetables as often as possible. Juice may be a part of a healthy diet—as long as you enjoy it in moderation—if you drink it in moderation.