Are you impatient to unbox your new juicer to start putting it through its paces?
If so, take a moment to consider your best options. Today, we’ll walk you through the 10 best vegetables you can use to get a taste sensation full of hidden health benefits.
Crucially, we’ll also tell you what vegetables don’t work so well to save your time and money.
Let’s get right down to it so you can start getting the most out of your juicer.
Top 10 Vegetables for Juicing
Beets have a striking color to bring life to your morning juice, but they also bring a shower of health benefits to the table.
Rich in folates, potassium, and manganese, you get a great shot of nutrition when you whip some beets into your juicer. Beets also have high levels of nitrates, a compound found in plants that’s laced with health benefits. Some studies have shown that drinking beetroot juice laden with nitrates can help to regulate high blood pressure, and can also potentially boost mental and athletic performance.
Another great thing with beets is that you can also use the leafy tops – these are called beet greens – which are also highly nutritious and ideal for juicing. So, you’re getting great value for money while giving your body a treat.
A cruciferous vegetable, broccoli is another nutritional powerhouse.
Packed with vitamins A and C, broccoli is also a great source of potassium. It also contains smaller amounts of vitamin B6.
The kaempferol in broccoli is a potent compound capable of helping to neutralize free radicals in the body while also decreasing inflammation, and reducing cancer cell growth. Studies have shown positive results in all these areas.
There has also been a recent study associating green vegetables rich in kaempferol with the slowing of age-related mental decline.
Throw both the heads and stems into your juicer and get a kickstart to your day along with a range of micronutrients.
Carrots taste slightly sweet and boast an impressive nutrient profile, making them a smooth fit for juicing.
Due to the sweetness, carrot juice works wonderfully in combination with other fruits and veggies in the juicer. Citrus fruits, beets, and ginger all complement carrots well.
Not only are carrots low in calories, but they’re full of potassium, vitamin A, and biotin.
Carrots also contain carotenoids, plant pigments that function as antioxidants. These carotenoids include alpha-carotene, beta-carotene, lutein, and lycopene. Diets rich in carotenoids can help minimize the risk of some cancers.
There’s been a craze in recent years with celery juice, so what do you get when you blitz up this wonder-green?
You’ll stay hydrated thanks to the high water content of celery. You’ll also benefit from vitamins A, C, and K along with antioxidants in the form of caffeic acid, ferulic acid, and kaempferol.
Celery can also be beneficial for heart health, reducing inflammation, and protecting against chronic disease.
Whether you drink celery juice on its own or combined with the juice of apples, lemons, leafy greens, or ginger, you’ll get a shot of health benefits and a tasty beverage: what’s not to love?
Cucumber also has an elevated water content helping you to stay fully hydrated. Low in calories and high in vitamins C and K, cucumber also contains potassium and manganese.
Leafy greens are always a smart choice when you’re juicing, and kale is among the best options you have. Versatile and mildly flavored, kale makes a great pairing with many other fruits and vegetable in juice form.
Kale is a versatile leafy green with a mild flavor that pairs well with other fruits and veggies in juices.
Raw kale also boasts a high antioxidants profile, and it’s another veggie rich in beta-carotene. Antioxidants in your body can help attack and neutralize free radicals that lead to premature skin aging and heart disease. Drinking kale juice has been shown in studies to minimize the risk of coronary disease as well as reducing bad cholesterol.
Don’t write off parsley as a garnish or herb for cooking. Throw some in the juicer and you might be surprised at the results.
With plenty of vitamins A, C, and K, parsley triggers many health benefits. The herb can also help to lower blood sugar and preserve liver function, both tested in animal studies.
Spinach is a leafy green that gives your juice a mild but distinctive flavor. Spinach is also a smart bet for lip-smacking smoothies.
Filled with vitamins A and C, spinach also has plenty of antioxidants like kaempferol, lutein, and quercetin. Spinach also has nitrates, possibly beneficial for heart health.
There are also another couple of benefits you might notice after juicing spinach.
Firstly, spinach has been shown in studies to help with high blood pressure.
Beyond this, spinach juice can regulate antacid activity making it a potentially good choice if you suffer from acid reflux and you need a soothing and healthful drink in the morning or evening.
Tomatoes are a staple that work effectively in your juicer and can help to soothe and reduce inflammation.
Low in calories and high in vitamins and minerals, tomatoes are also brimming with a compound called lycopene linked to a reduced risk of heart attack, prostate cancer, and stroke.
Juice tomatoes along with cucumber, celery, and parsley for a thoroughly refreshing juice.
Wheatgrass is becoming increasingly popular for juicing.
Full of phosphorus, iron, copper, and magnesium, wheatgrass also has a large quantity of amino acids. These are considered the building blocks of protein.
Wheatgrass contains chlorophyll, a naturally-occurring plant pigment that has anti-cancer properties and is also a potent anti-inflammatory.
Juice up some wheatgrass on its own or use it in combination with other fruits and vegetables.
What Fruits and Vegetables NOT To Juice
Now, here are a few quick pointers on what vegetables don’t work so well in a juicer.
Use these for smoothies instead…
Awkward to juice…
- Winter squash
Don’t try juicing these at all…
- Apple seeds
- Carrot greens
- Citrus rinds
- Papaya peels
Now, to round out for today, we’ve collected answers to the most frequently asked questions about juicing vegetables.
1) What vegetables should not be juiced every day?
Spinach, raw kale, bananas, cauliflower, and mangoes can all be problematic if juiced in large amounts. They contain oxalates and goitrogens that can impact thyroid function when consumed in excessive amounts. If you juice these vegetables in normal quantities, you have no cause for concern. As a general rule when juicing, try to mix things up. Eating too much of any one fruit or vegetable can sometimes trigger negative side effects not present when consumed in normal amounts. As they say, variety is the spice of life.
2) Are there any foods I should avoid juicing together?
No edible fruits or vegetables cannot be juiced in combination.
3) What vegetables should I juice if I am managing my blood sugar?
Increase the ratio of vegetables to fruit. Sidestep fruits like pears, mangoes, or pineapple. Avoid anything high in sugar. You should also speak with your healthcare provider about juicing.
4) I have kidney stones – are there any fruits and vegetables I should avoid juicing?
Oxalates are found in mangoes, cherries, bananas, chard, raw spinach, and more. Eating too many of these can create or inflame kidney stones. They are also likely to block calcium and iron absorption, again only in large amounts. All of the negative effects we’ve discussed today only manifest when the veg is consumed in unusually large amounts. Be moderate and you’ll experience no problems at all.
5) Is it safe to drink green juice every day?
Yes, it is. Just remember to use those greens containing oxalates (chard and spinach) less often.
Well, you should hopefully now have a great idea about which vegetables are good for juicing, which should be reserved for smoothies, and which you should avoid completely when you’re juicing.
Here at Oh Juice, we’ll guide you every step of the way, whether you’re a complete beginner or an experienced juicer.
We’d suggest you take a moment to bookmark our blog before you head off. We’re just starting up but we already have an ambitious content calendar in place, so we’ll be bringing you fresh ideas every day along with impartial breakdowns of all the best equipment so you can buy with your eyes wide open even if you have no idea of the difference between a masticating juicer and a centrifugal force juicer.