In recent years, juicing has gained widespread popularity among health-conscious individuals looking for a quick and convenient way to boost their nutrient intake.
However, if you’re new to juicing, you may find it difficult to determine which vegetables to choose.
Here are the 12 best vegetables to juice to improve your overall health.
Kale is a versatile leafy green with a mild flavor that pairs well with other fruits and veggies in juices.
This power-packed ingredient is a great source of several key nutrients, including vitamins A, C, and K (
Raw kale is also especially high in antioxidants, including beta-carotene.
Antioxidants neutralize harmful molecules called free radicals to help protect against conditions like heart disease (
In fact, drinking kale juice has been shown to reduce heart disease risk factors, including LDL (bad) cholesterol.
One study in 32 men with high cholesterol levels found that drinking 5 ounces (150 ml) of kale juice daily for 3 months reduced LDL (bad) cholesterol by 10% and boosted heart-protective HDL cholesterol by 27% (
Summary Kale is high in several important nutrients, including beta-carotene and vitamins A, C, and K. Plus, it has been shown to improve heart disease risk factors.
Due to their slightly sweet flavor and impressive nutrient profile, carrots are a perfect choice for juicing.
What’s more, they’re loaded with carotenoids, which are plant pigments that work as powerful antioxidants in your body. These include beta-carotene, lycopene, alpha-carotene, and lutein (
The sweetness of carrot juice combines well with other commonly juiced vegetables and fruits, such as citrus fruits, ginger, and beets.
Summary Carrots are rich in vitamin A, biotin, and potassium. They’re also high in carotenoids, which may be linked to a lower risk of eye disease, heart disease, and certain types of cancer.
In addition to their vibrant color and earthy flavor, beets add a host of health benefits to your daily juice.
In terms of nutrition, beets are packed with manganese, potassium, and folate (
They’re also high in nitrates, a type of natural plant compound with powerful health effects.
Not only do beets make a delicious addition to juices but also their leafy green tops — called beet greens — are highly nutritious and can be juiced as well (
Summary Beets are a good source of manganese, potassium, folate, and nitrates, which may help lower blood pressure and improve athletic performance and brain health.
Cabbage may not seem like an obvious choice for juicing, but it’s a nutritious and delicious ingredient that works well in juices.
It’s also classified as a cruciferous vegetable and closely related to other veggies like broccoli, kale, cauliflower, and Brussels sprouts.
Summary Cabbage is high in vitamins K and C along with many other nutrients. As a cruciferous vegetable, it may help protect against diabetes, heart disease, and inflammation.
Spinach is a leafy green vegetable that brings a mild, fresh flavor to smoothies and juices.
Spinach is also rich in nitrates, which can benefit heart health (
One study in 27 people found that consuming spinach for 7 days significantly reduced systolic and diastolic blood pressure (the top and bottom numbers of a reading). High blood pressure is a major risk factor for heart disease (
Summary Spinach is rich in vitamins A and C, as well as antioxidants and nitrates. It may reduce blood pressure and have antacid effects.
Broccoli is a cruciferous vegetable that’s been tied to various impressive health benefits.
In particular, it’s an excellent source of key micronutrients, such as potassium and vitamins A, B6, and C (
It also contains kaempferol, a powerful compound that has been shown to neutralize disease-causing free radicals, decrease inflammation, and reduce cancer cell growth in test-tube studies (
What’s more, a recent study in 960 people noted that eating one serving per day of green vegetables rich in kaempferol and other antioxidants may slow age-related mental decline (
Toss broccoli heads and stems into your juicer for a nutritious addition to your green juice recipe.
Summary Broccoli is rich in potassium and vitamins A, B6, and C. It also packs several antioxidants like kaempferol, which may decrease cancer growth, inflammation, and mental decline.
Often dismissed as little more than an herb and garnish for cooking, parsley is a great vegetable to use for juicing.
In one study, giving rats with diabetes parsley extract significantly decreased blood sugar and improved blood antioxidant levels, compared with a control group (
Summary Parsley contains vitamins K, A, and C. In animal studies, it’s been shown to reduce blood sugar levels, improve antioxidant status, and protect liver function.
Cucumbers have a high water content, making them an excellent addition to your next juice.
They’re also low in calories yet high in potassium, manganese, and vitamins K and C (
In addition, test-tube research shows that cucumber extract may help reduce inflammation in skin cells. This makes cucumber juice an excellent choice after days spent in the sun (
Summary Cucumbers are high in potassium, manganese, and vitamins K and C. They can also help keep you hydrated and may reduce skin inflammation.
Swiss chard is a leafy green vegetable that is packed with key vitamins and minerals.
In a 45-day study, feeding Swiss chard extract to rats with high blood sugar reduced the elevated levels by increasing antioxidant status and altering the activity of enzymes that control insulin, a blood-sugar-regulating hormone (
You can add Swiss chard to just about any juice or use it in place of more common leafy greens, such as kale and spinach.
Summary Swiss chard is high in vitamins A and C. Animal studies suggest that it may help reduce blood sugar levels and increase antioxidant status.
Wheatgrass is an edible grass that’s often considered one of the most popular vegetables for juicing.
It’s an incredibly nutrient-dense ingredient and supplies a significant amount of iron, phosphorus, magnesium, and copper, along with 17 different amino acids — the building blocks of proteins (
What’s more, one study in 59 women found that supplementing with wheatgrass powder for 10 weeks significantly reduced triglyceride and cholesterol levels, improving heart health (
Wheatgrass juice can be enjoyed on its own as a shot or added to any juice for a nutritional boost.
Summary Wheatgrass is an edible grass that contains 17 amino acids, along with iron, phosphorus, magnesium, copper, and chlorophyll. One study found that it may promote heart health by decreasing triglyceride and cholesterol levels.
Celery juice has started to gain traction in the health world — and for good reason.
Many people like to drink celery juice on its own, but it can also be combined with the juice of lemons, apples, ginger, and leafy greens for a tasty beverage.
Summary Celery contains vitamins A, K, and C, as well as several antioxidants. Animal and test-tube studies show that celery extract may decrease inflammation and reduce blood pressure, triglycerides, and cholesterol levels.
Tomatoes are a kitchen staple and great for using in your juicer.
They’re not only low in calories but also brimming with essential nutrients like vitamin C, potassium, and folate (
Pair tomatoes with celery, cucumber, and parsley for a refreshing, healthy juice.
Summary Tomatoes have powerful anti-inflammatory effects and are rich in vitamin C, potassium, folate, and lycopene.
You can juice a wide variety of vegetables, each providing a unique set of nutrients and health benefits.
Try mixing and matching veggies from the list above to squeeze different vitamins, minerals, and antioxidants into your diet.
You can also combine these vegetables with fruits to further dial up the flavor and health benefits.