Examples of some of the best vegetables to juice include:
Kale is a cruciferous vegetable that has many minerals and vitamins, including:
Kale also contains beta-carotene, which has antioxidant properties. This means that it can help protect from cell damage and diseases caused by unstable molecules called free radicals.
Carrot juice is a rich source of a number of nutrients, including:
Carrots contain phenolic compounds, which are secondary plant metabolites. Phenolic compounds have anti-inflammatory, antioxidant, and anti-aging properties. Carrots also contain carotenoids, including vitamin A and beta-carotene. These play a role in a variety of body processes including:
- protecting cells from oxidative damage
- maintaining normal immune function
- maintaining normal skin
- maintaining normal vision
Cabbage contains nutrients such as:
Cabbage contains the antioxidants choline, beta-carotene, lutein, and zeaxanthin as well as the flavonoids kaempferol, quercetin, and apigenin. A 2018 mouse study highlights the potential anti-inflammatory properties of cabbage, suggesting it may help to reduce skin inflammation. However, more research in humans is necessary.
Beets are a rich source of vitamin C, folate, phosphorus, and magnesium. Beets are also a dietary source of nitrate. Consuming beets can increase the availability of nitric oxide (NO) within the body. This may help in treating cardiovascular diseases. Lower NO availability has been associated with conditions such as hypertension.
A 2021 systematic review notes that drinking beet juice may enhance athletic performance. This is a result of enhanced oxygen delivery to the skeletal muscles.
Spinach contains many beneficial nutrients including:
A 2019 study on mice found that spinach improved the gut microbiota of mice with non-alcoholic fatty liver disease and prevented excess accumulation of liver cholesterol. A 2018 study investigating spinach extracts on depressed mice found that the spinach extracts had an anti-stress and anti-depressive effect on the mice. However, again more research is necessary to see if this applies to humans.
A 2016 study on an artificial stomach suggests that spinach has an antacid effect, which may be beneficial for people who suffer from indigestion and heartburn. However, more research is necessary. Research on cells also suggests that spinach may be beneficial for lowering oxidative damage from reactive oxygen species.
Broccoli contains many nutrients including potassium, vitamin C, vitamin K, and beta-carotene. Research suggests that broccoli possesses both potent anti-inflammatory and antioxidant activity, which may prevent cell damage.
A small 2019 study investigating individuals who were overweight found that long-term consumption of broccoli helped decrease inflammatory chemicals. Broccoli also contains the flavonoid kaempferol, which exhibits anti-cancer, antioxidant and cardioprotective properties.
Parsley is abundant in vitamin A, vitamin K, and vitamin C. Anecdotal evidence suggests that parsley has natural diuretic properties, which means it can help expel water and salt from the body. Parsley may help reduce high blood pressure and bloating. A 2016 study also found that parsley has antioxidant properties that helped protect the liver in rats. Once again, more research is necessary to determine how this affects humans.
Wheatgrass is a good source of proteins, antioxidants, vitamins, and minerals, including:
- vitamin A
- vitamin C
- vitamin E
- vitamin K
- vitamin B complexes
Evidence suggests that wheatgrass can have positive effects on gastrointestinal distress, such as helping to treat ulcerative colitis. Studies on cells also suggest that wheatgrass has both potential antioxidant and anti-cancer activity due to its enzymes, alkaline pH, and acid components.
Swiss chard is a leafy vegetable that is a good source of nutrients and phytochemicals as it contains fiber, magnesium, vitamin C, vitamin A, vitamin K, and flavonoids. Swiss chard has antioxidant activity, which means it can help reduce the risk of diseases such as cancer and cardiovascular disease. Swiss chard may also have anti-diabetic effects by inhibiting certain enzymes in the body.
Celery is part of the Apiaceae family, which also includes carrots and parsley. It contains many antioxidants, as well as vitamin K, folate, vitamin A, potassium, and vitamin C.
Celery has an anti-inflammatory effect due to the presence of phytochemicals such as phenolic acids, and flavonoids. In this way, celery may help with multiple conditions such as hypertension, dyslipidemia, obesity, and hyperglycemia. Celery also has antioxidant activity, which reduces the risk of diseases that result from free radical accumulation.
While cucumbers are a fruit, many people choose to include them with vegetables when juicing. They contain nutrients such as potassium, a range of B vitamins, vitamin A, beta-carotene, and lutein.
Cucumber juice can soothe the skin and ease skin irritation and swelling. Research also indicates that cucumbers may possess anti-inflammatory, anti-cancer, and anti-diabetic properties.
Tomatoes are also a fruit, but another one that many people group with vegetables when juicing. They are a rich source of potassium, vitamin A, folate, and antioxidants.
Tomatoes contain lycopene, which is an anti-inflammatory agent. A 2021 systematic review found that tomato extract could help reduce blood pressure. Tomatoes also possess antioxidant and anti-cancer properties. For example, a 2019 study notes that tomatoes may reduce the risk of prostate cancer. A 2017 study also adds that regular tomato juice consumption may improve sperm motility and therefore improve male infertility.