Vegetable juices are an easy and nutritious approach to improve your general health, in addition to being a delicious beverage. Fresh vegetable juices provide a concentrated form of vitamins, minerals and antioxidants that can help with a number of different elements of your health. Juicing has become popular in recent among those who are health conscious and want to increase their nutrient intake in a quick and easy way.
If you find it difficult to include veggies in your meals, drinking vegetable juice can help you attain the necessary daily consumption of vegetables. It’s a great way to obtain the health benefits of numerous vegetables at once and enjoy a wide range of nutrients in one glass. It’s commonly used as a detox or to supplement diets with extra nutrients.
Vegetable juices are quite enticing because of their diversity. Vegetables can be combined to create flavors that appeal to your palate and meet particular health requirements. There is a vegetable juice recipe for every taste, ranging from traditional green drinks made with cucumbers and leafy greens to more unusual concoctions using beets, carrots and spices.
Incorporating these nutrient rich beverages into your diet is a wise move for a better living regardless of your level of experience with juices.It can be challenging to decide which vegetable juices you can make if you are new to this.
1. Tomato Juice
Nutrition Facts (Per 1 cup-240 mL)
Nutrient
Amount
Calories
41 kcal
Vitamin A
1,000 IU
Vitamin C
33 mg
Potassium
556 mg
Fiber
1 g
Calcium
22 mg
Iron
0.6 mg
Benefits:
Lycopene can help reduce the risks of cancer and heart diseases .
Abundant Vitamin C is good for the immune system.
It helps with hydration and gastro health.
Ingredients.
4 to 5 ripe tomatoes
1 stalk of celery (optional)
Salt and pepper optional
2.Celery Juice
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
18 kcal
Vitamin A
450 IU
Vitamin C
5 mg
Potassium
400 mg
Fiber
1 g
Calcium
45 mg
Iron
0.2 mg
Benefits:
Hydrates the body and cools down the body.
Low calorie, perfect for weight watchers
Skin treatment, antioxidant effect on health
Ingredients:
5-6 celery stalks
1 cucumber (optional)
Lemon juice (optional)
3. Cucumber Juice.
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
16 kcal
Vitamin A
110 IU
Vitamin C
4 mg
Potassium
170 mg
Fiber
0.5 g
Calcium
18 mg
Iron
0.3 mg
Benefits.
Hydrates, and cools the body.
Low in calories great for weight management.
Helps maintain healthy skin and provides antioxidants.
Ingredients:
2 cucumbers
1 lemon (optional)
Mint leaves (optional)
4. Broccoli Juice
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
31 kcal
Vitamin A
623 IU
Vitamin C
80 mg
Potassium
230 mg
Fiber
2 g
Calcium
50 mg
Iron
0.7 mg
Benefits:
Sulforaphane may reduce cancer risk.
High in Vitamin C for immune support.
Supports, liver detox and digestive health.
Ingredients.
1 cup broccoli florets
1 cucumber (optional)
1 apple (optional)
5. Spinach Juice
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
28 kcal
Vitamin A
18,000 IU
Vitamin C
28 mg
Potassium
740 mg
Fiber
1 g
Calcium
30 mg
Iron
0.8 mg
Benefits:
Boosts vision, skin, and immune health.
High in iron for the production of red blood cells.
Detoxifying properties for liver health.
Ingredients.
2 cups fresh spinach
1 cucumber (optional)
1 lemon (optional)
6. Cabbage Juice
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
22 kcal
Vitamin A
70 IU
Vitamin C
33 mg
Potassium
151 mg
Fiber
1 g
Calcium
35 mg
Iron
0.4 mg
Benefits:
Helps to keep the digestive system healthy and prevent ulcers.
Rich in Vitamin C that aids in immune functions.
Ample amount of fiber content for the gut.
Ingredients.
1 cup cabbage (green or purple)
1 apple (optional)
1 carrot (optional)
7. Beet Juice
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
58 kcal
Vitamin A
42 IU
Vitamin C
7 mg
Potassium
442 mg
Fiber
1 g
Calcium
22 mg
Iron
1.1 mg
Benefits:
Boosts energy and promotes blood circulation.
Aids in the detoxification of the liver.
Nitrates lower blood pressure.
Ingredients:
2 medium-sized beets
1 apple (optional)
1 inch ginger (optional)
8. Carrot Celery Juice
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
55 kcal
Vitamin A
15,000 IU
Vitamin C
20 mg
Potassium
500 mg
Fiber
2 g
Calcium
30 mg
Iron
0.5 mg
Benefits:
High in Vitamin A for vision and skin health.
Potassium has positive effects on heart health and decreases blood pressure.
Fiber helps the digestion process.
Ingredients:
4-5 carrots
2 celery stalks
Water as needed
9. Sweet Potato Juice
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
90 kcal
Vitamin A
18,000 IU
Vitamin C
25 mg
Potassium
475 mg
Fiber
3 g
Calcium
40 mg
Iron
0.8 mg
Benefits:
Rich in Vitamin A for immune and skin health.
Contains potassium to help heart support in reducing blood pressure.
High in fiber, for digestive health.
Ingredients.
1 medium sweet potato (cooked)
1 carrot (optional)
1 apple (optional)
10. Kale Cucumber Juice
Vegetable Juice
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
26 kcal
Vitamin A
9,000 IU
Vitamin C
45 mg
Potassium
350 mg
Fiber
1 g
Calcium
80 mg
Iron
1.2 mg
Benefits:
Boosts skin, vision, and immune health.
High in antioxidants to protect the cells.
Detoxifying and hydrating with the cucumber.
Ingredients.
3-4 kale leaves
1 cucumber
1 lemon (optional)
11. Beet Celery Juice
Vegetable Juice
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
48 kcal
Vitamin A
32 IU
Vitamin C
10 mg
Potassium
550 mg
Fiber
2 g
Calcium
40 mg
Iron
0.7 mg
12. Zucchini Juice
Vegetable Juice
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
20 kcal
Vitamin A
200 IU
Vitamin C
22 mg
Potassium
325 mg
Fiber
1 g
Calcium
18 mg
Iron
0.4 mg
Benefits:
Low-calorie drink that helps in weight loss.
All benefits of Vitamin C and antioxidant make for good immunity.
Helps keep the blood pressure in control by potassium.
It provides dietary fiber which keeps your digestive system healthy.
Ingredients.
2 medium zucchinis
1 cucumber (optional)
1 lemon (optional)
13. Radish Juice
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
19 kcal
Vitamin A
16 IU
Vitamin C
29 mg
Potassium
270 mg
Fiber
1 g
Calcium
26 mg
Iron
0.4 mg
Benefits:
It helps in supporting digestion and detoxifying the liver.
It is very rich in Vitamin C, which improves the efficiency of the immune system.
It helps to keep blood pressure healthy by the incorporation of potassium.
Ingredients:
1 cup radishes (chopped)
1 cucumber (optional)
1 apple (optional for sweetness)
14. Turnip Juice
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
34 kcal
Vitamin A
200 IU
Vitamin C
40 mg
Potassium
250 mg
Fiber
1 g
Calcium
36 mg
Iron
0.5 mg
Benefits:
Rich in Vitamin C to boost immune system.
Potassium regulates blood pressure.
Heart-friendly antioxidants.
Calcium is essential for bone support
Ingredients.
1 cup turnips (peeled and cubed)
1 apple (optional)
1 cucumber (optional)
15. Parsley Juice
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
22 kcal
Vitamin A
1,500 IU
Vitamin C
40 mg
Potassium
550 mg
Fiber
1 g
Calcium
60 mg
Iron
3 mg
Benefits.
High in Vitamin C and antioxidants to boost the immune system.
Richest in iron to avoid anemia.
Detoxifies the liver and kidneys
Ingredients:
1 bunch of parsley
1 cucumber (optional)
Lemon juice (optional)
16. Chard Juice
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
35 kcal
Vitamin A
11,000 IU
Vitamin C
32 mg
Potassium
500 mg
Fiber
2 g
Calcium
60 mg
Iron
1.5 mg
Benefits:
Rich in Vitamin A and C that boosts the health of skin and the immune system.
Fiber support digestion and the healthy gut.
Potassium balances high blood pressure.
Antioxidant content to help lessen inflammation
Ingredients.
1 bunch of Swiss chard
1 cucumber (optional)
1 apple (optional for sweetness)
17. Asparagus Juice
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
27 kcal
Vitamin A
940 IU
Vitamin C
7 mg
Potassium
290 mg
Fiber
1 g
Calcium
32 mg
Iron
0.6 mg
Benefits:
Supports detoxification and minimizes bloating.
High in antioxidants which promote cell health.
Rich in fiber that helps the digestive system.
Low in calories, enabling proper weight management
Ingredients:
8-10 asparagus spears
1 cucumber (optional)
1 lemon (optional)
18. Fennel Juice
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
27 kcal
Vitamin A
900 IU
Vitamin C
12 mg
Potassium
360 mg
Fiber
1 g
Calcium
40 mg
Iron
0.7 mg
Benefits:
Serves to aid the digestion system and reduce bloating.
Loaded with antioxidants that fight off oxidative stress on cells.
Enriched in calcium for healthy bones.
Reduces the risk of heart disease with blood pressure regulation.
Ingredients.
1 fennel bulb
1 cucumber (optional)
1 apple (optional for sweetness)
19. Artichoke Juice
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
45 kcal
Vitamin A
45 IU
Vitamin C
10 mg
Potassium
400 mg
Fiber
2 g
Calcium
55 mg
Iron
0.8 mg
Benefits:
Supports liver health and detoxification.
High in fiber supporting digestive health.
Loaded with potassium which regulates blood pressure.
Contains antioxidants to support heart health
Ingredients:
2-3 artichoke hearts (cooked)
1 cucumber (optional)
1 lemon (optional)
20. Leek Juice
Nutrition Facts (Per 1 cup – 240 mL)
Nutrient
Amount
Calories
32 kcal
Vitamin A
1,500 IU
Vitamin C
7 mg
Potassium
300 mg
Fiber
2 g
Calcium
30 mg
Iron
1 mg
Benefits:
Encourages digestion and detoxification.
High amount of fiber for maintaining digestive health.
Full of antioxidants to diminish inflammation.
Helps maintain the pressure in blood by potassium
Ingredients:
2-3 leeks
1 cucumber (optional)
Lemon juice (optional)
Benefits:
Improves blood circulation and oxygen flow.
Potassium helps lower blood pressure.
Supports liver health.
Ingredients:
2 beets
2 celery stalks
Water as needed
Benefits of Vegetable Juice
Vegetable juice provides many health benefits and is healthy to consume as part of a healthy diet. It’s concentrated with essential vitamins and minerals in a nutritional routine consumed daily. Vegetable juices, from different kinds of vegetables, help to enhance your immunity. As an example, carrot juice contains beta-carotene, which is said to be good for eyesight and also for the immune system. This juice is rich in iron and calcium, which are very good for bones.
Vegetable juice consumption can even help one to bring effectiveness in digestion. Beet juice is rich in fiber, hence good for digestion and may prevent constipation. Similarly, cucumber juices hydrate the body and flush out the toxic elements to help a person with better digestion.
Vegetable juice is an incredible manner of weight management. As vegetable juices are low in calories but high in nutrients, they keep you feeling fuller longer without adding extra calories to your diet. Carrot and celery juices are the most helpful juices for weight management because they have very low calories and contain high amounts of water.
Moreover, vegetable juice confers additional skin health benefits. The antioxidants in kale and spinach juices, for instance, fight off oxidative stress to result in a healthy skin complexion with its natural glow.
Adding different vegetable juices to your diet is an overall delicious way to enhance your health. Be it beet juice, cucumber juice, or just any other vegetable juice, each has its different benefits that constitute towards a healthier lifestyle.
For more recipes about any vegetable juice or any doubts regarding vegetable juice do comment we will be more than happy to help you.
Ankush Kumar is a professional content writer and the founder of Healthnick.com. He is a health and wellness enthusiast with a deep interest in nutrition, fitness and holistic living. Harish is committed to delivering research-based insights on various health topics. He enjoys exploring new trends in health, experimenting with nutritious recipes, and staying active.
