What happens to your body when you try to juice?

Juicing, or juicing fresh fruits and vegetables, can be a convenient way to increase your intake of vitamins, minerals and antioxidants. However, no strong evidence suggests that fruit juice is healthier than eating whole fruits and vegetables.

1. You increase your nutrient intake

Fruits and vegetables are an important source of vitamins A and C, folic acid, potassium and plant compounds that promote good health and protect against age-related chronic diseases.

Cold-pressed juice is made by slowly crushing fruits and vegetables using a hydraulic press. It generates minimal heat, which helps preserve vitamins, minerals, antioxidants and natural flavors. As a result, it is often thought to be a more nutrient-dense option than traditional juicing methods.

2. You don’t get the benefits of fiber

Juicing, including cold pressing, removes indigestible fibrous skin and pulp. Relying too much on juice to meet your daily fruit and vegetable needs can mean missing out on the health benefits of fiber, including:

• Reduce inflammation
• Reduce the risk of diabetes, heart disease and certain types of cancer
• Promote healthy digestion
• Help with weight management

Although most people benefit from increased fiber consumption, some may need to temporarily reduce their fiber intake to help their digestive system heal, such as during a flare-up of irritable bowel disease (IBD), diverticulitis, or Crohn’s disease.

3. It May Help Fight Inflammation

Juices from dark fruits and vegetables, like leafy greens and berries, are rich in antioxidants that help reduce inflammation and oxidative stress. Chronic inflammation plays a major role in the development of diseases such as heart disease and cancer.

Juices with the most anti-inflammatory properties include:

Some juices also contain spices like ginger and turmeric, which contain compounds that can further reduce inflammation and promote healthy aging.

4. You May See Skin Improvements

The juice contributes to your daily hydration needs, which can help reduce the appearance of wrinkles and dry skin caused by dehydration.

Research shows that carotenoids can help protect skin from sun damage. Juicing vegetables like carrots, spinach, and sweet potatoes increase your intake of vitamin A and carotenoids.

Juices made from leafy greens, berries, citrus fruits, kiwis and strawberries boost vitamin C, important for collagen production. Collagen is a protein that helps keep bones strong and skin smooth.

5. Supports the immune system

Cold-pressed juices can be a concentrated source of nutrients that support the immune system. These include:

• Vitamin A: Found in sweet potatoes, spinach and cantaloupe, vitamin A is abundant in many cold-pressed juices. It maintains healthy skin and mucous membranes, which acts as a barrier against pathogens.
• Vitamin C: Citrus fruits, leafy greens, kiwis and strawberries are rich in vitamin C, which has antioxidant and immune-boosting properties.
• Vitamin E: In nuts, seeds and leafy greens, vitamin E has antioxidant properties and can help your immune system function optimally.

6. Improves cognitive function

Eating more fruits and vegetables, especially leafy greens, cruciferous vegetables, and red/yellow vegetables often found in juices, may help improve brain health and slow cognitive decline. Experts believe that carotenoids, flavonoids, polyphenols and various vitamins can reduce oxidative stress and inflammation in the brain.

One study found that moderate consumption of natural fruit and vegetable juices was linked to a lower risk of cognitive decline. In contrast, sugary drinks and artificial sweeteners were associated with higher risk.

Research also shows improvements in cognitive function after consuming red Concord grapes and sweet and tart cherry juices.

7. Increases energy levels

Juices help you stay hydrated, which is important for staying energetic. Even mild dehydration can make you tired and sluggish. Leafy greens, which are often added to many juices, are packed with various vitamins and minerals that can help improve energy levels.

Natural fruit juices can be a good pre-workout choice, offering natural sugars and carbohydrates for a quick energy boost.

8. Supports the cardiovascular system

Research shows that orange, pomegranate, celery and cherry juices can improve blood pressure. Other ways juices can support heart health include:

• Fruits and vegetables rich in beta-carotene and vitamin C can reduce the buildup of plaque in the arteries (atherosclerosis), which can shorten lifespan.
• Certain juices made with a blend of fruits and vegetables can lower cholesterol and blood pressure. These benefits come from the vitamins, minerals, and antioxidants in the juice, which can help reduce inflammation and prevent blood clots.
• Beetroot juice is rich in nitrates, which help widen blood vessels, improve blood circulation and lower blood pressure. One study showed that nitrate-rich beet juice reduced participants’ systolic blood pressure.

9. Improves mood

Consuming at least five servings of fruits and vegetables a day, including their juices, can benefit mood and mental health. Fruits and vegetables that have been linked to the most significant benefits for mood and mental health include:

• Citrus
• Kiwi
• Leafy green vegetables, especially spinach
• Bananas
• Apples
• Carrots
• Cucumber

Researchers believe their benefits may be due to their high content of nutrients that support mental health, such as vitamin C, B vitamins, carotenoids and potassium. Higher levels of vitamin C have been linked to better mood, while lower levels may increase the risk of depression.

10. May produce spikes in blood sugar

Juices made primarily from fruit may not be ideal for people with diabetes. In fact, most of the fiber, which slows down the absorption of sugar, is eliminated during juice extraction.

As a result, the natural sugars in fruits and vegetables are absorbed more quickly, which can cause blood sugar spikes.

Which juices to favor

If you decide to include fruit juices in your diet, it is important to do so in moderation and as part of a balanced diet:

• Focus on juices containing a variety of colorful fruits and vegetables, such as spinach, kale, citrus fruits, beets, carrots and apples. This gives your body a range of nutrients and plant compounds.
• If you’re juicing, use mostly vegetables to keep the sugar content low. Add a small amount of fruit for added sweetness. A good rule of thumb is to aim for a vegetable to fruit ratio of 3:1.
• When buying juice at the store, choose 100% fruit or vegetable juices with no added sugar to avoid unnecessary calories and maximize health benefits.