Many of us would like to have more vegetables in our diet, but it isn’t always easy to achieve. Juicing vegetables virtually guarantees that you will reach your recommended daily target for vegetables. It’s the most effective way to get the energizing hit of vitamins, minerals, enzymes, and antioxidants in an easily digestible form. If you are new to juicing, you might wonder what the best vegetables to juice are. Here, we look at some of the best greens for juicing, whether you are on a juice cleanse, or want to supplement a balanced diet.
What are the best vegetables for juicing? Let’s start with our Top10 video:
Best Vegetables to Juice:
To get the most out of your greens, you’ll need a slow juicer. Learn more: The Best Juicer for Vegetables.
Beets are a real stamina booster. One study found that drinking beetroot juice could help you exercise for up to 16% longer. It’s believed that the boost comes from the naturally occurring nitrates in the beet juice. Nitrates help to improve blood flow and oxygen delivery throughout the body, making exercise less tiring.
Betalains in beets are unique phytonutrients that have been shown to have anti-inflammatory and detoxification benefits. It’s these betalains that are responsible for giving the beets their vibrant red color. These phytonutrients are not heat-stable. If you want to have the full benefits from beets you have to juice them. If you like a little sweetness to your juice, go with the small beets, as they are usually a bit sweeter.
Did you know that you can also juice the beet greens? The greens are higher in nutrients than the actual beet. They are high in vitamin K and packed with phytonutrients. If you juice them, make sure they are organic. The reason is if it’s not organic most of the pesticides sit right around the greens of the beets.
Beets are sweeter and more delicious than you might expect them to be, making them a perfect choice for your juices.
Cucumber is a base item in a juice. When we are making a juice, a base item is a vegetable that has a lot of water in it. You want to use these base items in every juice. Cucumbers and celery are both excellent options for a base.
Cucumbers not only make a wonderfully hydrating base, but they also do some great things for your body. From protecting eyesight to promoting digestion and boosting the immune system, cucumber juice seems an instant way to treat them all.
Carrots not only add some color to your juice, but they also taste great. They are packed with beta-carotene, which is one of the most potent antioxidants. Beta-carotene in carrots is good at protecting your retina, which of course has to do with your ability to see. Juicing carrots regularly can prevent various eye disorders, such as macular degeneration and vision loss. They also contain “the eye vitamin” lutein, which protects your eyes from harmful UV rays.
Carrots’ natural sweetness can easily help mask stronger-tasting ingredients like broccoli or kale.
One of the best vegetables to juice is celery. It helps to purify your bloodstream, clears up skin problems and aids in digestion. It’s also a major alkaline food. Juicing foods that are alkaline can promote your health in many ways. By following an alkaline diet you are more likely to maintain a healthy weight and it can provide you with a natural energy boost.
I sometimes drink pure celery juice on an empty stomach in the morning. It has an amazingly relaxing effect on my mind. Just try it yourself and let me know in the comments below how it feels.
You might not like the taste of kale, but I want to encourage you to get used to it. Because when you understand the magical properties of this leafy green, it can be life-changing. It’s one of the most nutrient-dense foods on the planet.
- Kale juice is packed with iron. Per calorie, it has even more iron than beef. Without iron, your body can’t produce red blood cells. A lack of red blood cells causes malnutrition and fatigue.
- Kale is rich in vitamin K, which is essential for healthy bones and helps to stop bleeding from wounds. Vitamin K also can help people who have Alzheimer’s disease.
- It fights inflammation caused by autoimmune disorders, arthritis, and even asthma.
- Contains vitamin A, lutein and zeaxanthin, three nutrients that promote eye health.
- Filled with powerful antioxidants.
- Can help lower cholesterol levels.
- Rich in vitamin C for a stronger immune system.
- High in calcium, which helps in preventing bone loss.
Fennel has been used in natural remedies since ancient times. Its juice combines very well with juices of other vegetables; its licorice flavor adds subtle spice and exotic fragrance. Fennel’s licorice or anise flavor is derived from anethole, which is known to reduce inflammation.
Iron and histidine, an amino acid found in fennel, are helpful in the treatment of anemia. The high potassium content helps to reduce blood pressure. Fennel also possesses antibacterial and immune-boosting properties.
The bulb is the best part of the plant for juicing. Just chop the bulb into quarters and feed it through your juicer.
Wheatgrass is amazing. It’s one of the most nutritious foods on the planet. It’s a powerhouse of different vitamins, minerals, and amino acids, which your body needs.
It also contains several vital antioxidants, compounds that fight free radicals to prevent cell damage. Studies have found that antioxidants may help protect against cancer, arthritis, neurodegenerative diseases, and heart disease.
You can grow wheatgrass at home and make your own wheatgrass juice. Or you can use powder to boost the nutritional value of your favorite juices and smoothies.
8. Sweet Potato
Ever thought about juicing sweet potatoes? I actually never considered juicing them until a few months ago, and I’m pleasantly surprised. Sweet potato juice has a mild flavor that blends well with a wide range of flavors. They add a different sweetness than fruits and offer a slight creaminess to your juice since they are a part of the starch family. I won’t pretend its juice tastes like a dessert, but it’s definitely worth a try. I often add carrots and ginger for flavor.
Sweet potatoes have anti-inflammatory properties, due to the presence of beta-carotene, vitamin C, and magnesium. Beta-carotene is actually the nutrient responsible for giving sweet potatoes that beautiful orange color. Beta-carotene helps you maintain healthy skin and eye health.
They are also an excellent immune system booster, as they are rich in vitamin C, B complex vitamins, and iron.
There are so many great reasons to include cabbage in your juicing life. It helps in making our immune system strong, may help keep inflammation in check, and improves digestion. Ever heard of Kimchi, the gut-healthy probiotic Korean food? It’s made of cabbage.
Cabbage is available in both red an green varieties, and both can be juiced. While both green and red cabbage are good for you, I actually prefer the red variety. It packs a more powerful nutritional profile. For example, red cabbage contains ten times more vitamin A than green cabbage. It also has double the iron of green cabbage. Iron delivers oxygen to your cells, which helps you perform well during workouts and daily activities.
When it comes to antioxidants, red cabbage is the winner, as it contains anthocyanins. They give the cabbage its vibrant red color. Anthocyanins are believed to protect us against memory loss and might even have cancer-fighting properties.
To juice cabbage simply cut a segment out of the cabbage head and chop it into blocks small enough to fit into your juicer.
Your mom was doing you a favor when she made you sit at the dinner table until you finished your broccoli. Broccoli is packed with iron, which is needed to transport oxygen throughout your body. The high amount of vitamin B9 is essential for healthy brain function and your overall well-being. It also keeps your hair, skin, and liver healthy.
Even small amounts of broccoli juice provide you with 100 percent of the recommended daily intake of vitamin K. It’s essential for strong bones and teeth, as it helps your body absorb calcium. Vitamin K is also known as the blood clotting vitamin, as it helps to stop bleeding from wounds.
The taste of pure broccoli juice is way too strong, try blending it with sweeter juices such as carrots or apples to make it more delicious.
Although it looks like a root, kohlrabi actually belongs in the cruciferous family, having many of the same nutritional benefits as kale, broccoli or cabbage. Kohlrabis has lots of vitamin A, C, K as well as B vitamins. This vegetable is also rich in minerals like potassium, iron, and calcium.
When juicing kohlrabi, choose the small-sized. They are young and sweeter in taste. The purple variety is also sweeter than the green ones. You can juice it with carrots, apples, ginger or lemon.
12. Swiss Chard
Another cruciferous vegetable is Swiss chard. This leafy green is high in the blood clotting vitamin K. It also gives you vitamins A and C, as well as minerals like magnesium, potassium, and iron.
If you hate eating greens, juice them! It blends well with lemons, apples, or ginger.
Lettuce has a mild flavor and is composed primarily of water, making it the perfect juice ingredient.
It contains vitamins A, C, and E, K, as well as many energizing B vitamins. Vitamin B1 helps your body maintain healthy skin and supports your nervous system. Vitamin A protects your body’s cells from damage from free radicals and helps maintain good vision health.
The milky latex, found in the stems and leaf nodes, contain a mixture of compounds, which have been used for centuries for its sedative properties.
With its mild flavor and high water content, adding it to your favorite juice will boost the nutritional value without changing the taste much.
Zucchinis are power-packed with nutrients. Beta-carotene, a precursor of vitamin A, is important for maintaining your eye health and vision. Vitamin C helps in building up the immune system and defending your body against the common cold and flu. Thanks to its B vitamins, it’s also great for boosting your energy levels. On top of all that, zucchinis have anti-inflammatory properties, that may help reduce and prevent arthritis.
Zucchinis can be used in any juice, as the flavor is mild and pleasant, much like a cucumber. You might want to add them to your pre-workout juices, since the B vitamins aid in the metabolism of nutrients into energy.
15. Red Bell Peppers
Did you know that green peppers are just unripe red peppers? Green peppers only contain 10% the vitamin A, and half the vitamin C compared to their red siblings. Red peppers give your juices a better taste, as they are much sweeter than the green variety.
Red peppers are packed with folate and vitamin B6, both of which can help prevent anemia. Because of its high vitamin C content, red bell peppers provide a boost to your body cells in fighting infections.
Bell peppers have also been shown to assist in weight loss. One study has shown that red peppers may increase your metabolic rate.
When it comes to bell peppers, seeing red is a good thing! Always choose the ripe red pepper, as they are higher in nutrients and give your juices a delicious sweet taste.
When it comes to juicing spinach, you might as well call me Popeye. Spinach is simply amazing! It’s pretty much flavorless when juiced with other vegetables and fruits, but it’s incredibly good for you. It gives your body all the essential nutrients it needs.
Spinach is rich in vitamins A, C, K, E, and vitamin B complex. Each ounce of spinach juice provides around 160 mg of vitamin K, more than 100% of your recommended daily intake. As you already know, vitamin K is essential for your bone health. It also boosts your intake of vitamin A, to help support thyroid function and maintain night vision.
Spinach is also loaded with minerals like iron, potassium, magnesium. The amount of iron is double the amount found in other vegetables like cabbage.
The nutrients in spinach not only help your internal body but also improves your skin. It’s full of antioxidants that help you achieve that all-natural glow.
To avoid pesticides, I always recommend organic produce for juicing. If you can’t get organic, then simply fill a bowl with cool water and add a few tablespoons of baking soda. Soak the veggies in the water for 5 minutes, occasionally scrubbing with a vegetable brush. What are your favorite vegetables to juice? Please let me know in the comments below.