7 Practical Benefits of Juicing for Your Health

February 07, 2024

Fruit and vegetable juices are as old as time. Or at least as old as hunter-gatherers.

But juicing has also been demonized during the past few decades.

While juices contain less fiber and more sugar than raw fruits and veggies, the benefits of juicing wisely are still extremely valuable.

So, keep reading as we explore the science behind juicing. Wisely.

1. You Get a Nutrient Bomb

This nutrient bomb can help you fight acute infections, reduce inflammation, and build up your immune system in the long run.

Here’s what the science says:

A double-blind, randomized cross-over study split 59 participants aged 40-60 into two groups and followed them for 14 weeks. One group received a placebo, while the other received fruit and vegetable juice.

Even though all participants were described as “health-conscious,” they still failed to consume the recommended daily intake of fruits and veggies.


After those 14 weeks, the group who drank the delicious fruit-and-veggie juice had increased blood nutrient levels of beta-carotene, vitamins C and E, selenium, and folate.

Side note: The study authors underline that the new vitamin and mineral levels in the study’s participants are associated with a reduced overall risk of chronic disease.

That brings us to the next point:

2. You Reduce Your Overall Risk of Chronic Disease

Fruits and veggies decrease the risk of chronic illness because they:

  • Pack essential antioxidants: These are the unsung heroes in the fight against free radicals. These free radicals cause inflammation that gears up free radical production again. Thus, you end up in a vicious cycle leading to increased cellular and organ damage.
  • Have high doses of fiber: These nutrients contribute to reducing blood pressure and blood sugar, both of which increase the risk of chronic disease.
  • Abound of vitamins and minerals: These assist your endocrine system in the fight against chronic stress, which is linked to an increased risk of chronic illness.

But do the benefits of juicing specifically trump eating fresh fruits and veggies?

A study on the health effects of mixed fruit and vegetable concentrates says the answer is yes, at least for heart health. The paper showcases that drinking fruit and veggie juices can increase serum concentrations of antioxidants and vitamins, such as:

  • Beta-carotene: Beta-carotene is a precursor to vitamin A and a powerful antioxidant. It supports healthy vision, boosts the immune system, and promotes skin health. Besides, it may reduce the risk of heart disease and certain types of cancer.
  • Vitamin C: Vitamin C protects against immune system deficiencies, aids in iron absorption, promotes collagen production for healthy skin, supports wound healing, and acts as an antioxidant to neutralize free radicals.
  • Vitamin E: This fat-soluble antioxidant protects cells from oxidative damage. It supports healthy skin, hair, and nails, aids in immune function, helps with blood clotting, and may have anti-inflammatory properties. Vitamin E also plays a role in protecting against age-related cognitive decline.
  • Selenium: This trace mineral abounds with antioxidant properties. You need it for a healthy thyroid function and a strong immune system. Plus, selenium may play a role in reducing the risk of certain cancers, such as prostate cancer.
  • Folate: Folate, aka vitamin B9, ensures cell growth and development. Folate is especially important during pregnancy to support fetal development and prevent birth defects. Folate also aids in red blood cell production, supports brain health, and may help reduce the risk of heart disease.


Those are precisely the minerals and vitamins we discussed above.

But this paper also shows an important decrease in:

  • Serum homocysteine: This is a biomarker used to measure the levels of an amino acid called homocysteine in the blood. Elevated serum homocysteine levels have been associated with various chronic illnesses, including cardiovascular disease, neurological disorders, and certain types of cancer.
  • Markers of protein oxidation: Protein oxidation has been associated with chronic conditions such as neurodegenerative diseases, cardiovascular disease, diabetes, and an increased risk of cancer.
  • Lipid oxidation: Lipid oxidation is linked to chronic atherosclerotic plaque, neurodegenerative disorders, and inflammatory conditions.
  • DNA oxidation: Chronic oxidative damage to DNA can contribute to cancer because it facilitates abnormal cell growth.

3. You May Reduce Blood Cholesterol

Fresh juices have certain nutritional properties that help you fight chronically elevated cholesterol levels.

Here are your options for a cholesterol-fighting potion:

  • Grapefruit juice: Grapefruit is rich in antioxidants, potassium, and vitamin C. Plus, grapefruit juice boasts a secret weapon, a flavonoid called naringenin. This ingredient has been shown to lower cholesterol and triglyceride levels, restoring your cholesterol to normal.
  • Tomato juice: Tomatoes are rich in lycopene, a compound that may improve lipid levels and reduce LDL cholesterol – that’s the bad type of cholesterol.
  • Pomegranate juice: Pomegranate juice packs high levels of antioxidant catechins. These chemicals lower cholesterol levels and have anti-inflammatory properties that boost your heart health.
  • Carrot juice: Carrots are an excellent source of beta-carotene, another powerful antioxidant that plummets bad cholesterol levels.
  • Beetroot juice: Beetroot contains compounds called betalains, the unsung heroes in the world of antioxidants. Studies suggest that beetroot juice has anti-inflammatory properties, which is why it may help reduce LDL cholesterol and improve your heart health.

4. Your Energy Levels Increase

One of the health benefits of juicing is getting a massive energy boost thanks to the high nutrient content and the way your body processes those nutrients.

Besides, anyone who’s ever had a glass of freshly squeezed fruit juice knows that feeling of energy rushing through your every pore.

Let’s explain:

  • Natural sugars: Juice from fruits contains natural sugars, such as fructose. And juices, particularly those made through the cold-press juicing method, allow your body to absorb more natural sugars faster.
  • Micronutrients: Fruit and vegetable juices are replete with essential vitamins, minerals, and antioxidants that support energy production and metabolism. For example, vitamin C in citrus fruits helps convert glucose into energy, while B vitamins from leafy greens and beet juice support the breakdown of carbohydrates for energy.
  • Hydration: Juicing ensures proper hydration. Conversely, being dehydrated causes fatigue, low energy levels, mood swings, and headaches.
  • Mental boost: Nutrient-dense fruit and vegetable juices alleviate brain fog. That way, you gain mental clarity and focus, which makes you feel more energetic, alert, and happy.


5. It’s Easier

We live in a fast-paced world. And getting enough quality nutrition on the go is not a piece of cake – quite literally so.

All your body’s organs require nutrients to function – and studies show you’re not getting them.

That’s one of the most practical benefits of healthy juices.

You get:

  • Increased variety: Juicing allows you to make endless combinations of fruits and vegetables into a single glass of juice. And consuming the same servings of fruit and vegetables in their whole form on a daily basis is tough, to say the least.
  • Convenience: Juicing is a time-saving option if you live a fast-paced, hectic life. Add the ingredients in your professional, cold press juicer, and you’ll have a nutritious beverage as fast as you can say “vitamin.”
  • Palatability: Eating fresh vegetables is the bane of many people’s tastebuds. Some people simply enjoy drinking a glass of juice rather than struggling with these veggies’ tastes and textures.

6. May Help Your Digestion

Another practical benefit of juicing is supporting digestion and digestive health. And apparently, 40% of people in the US fight these digestive issues daily. Globally, 49% of females and 36% of males have at least one functional gastrointestinal disorder, such as constipation or dyspepsia.

Fruit and vegetable juices may help some digestive issues thanks to:

  • Increased nutrient absorption: If you have a compromised digestive system, you may not eat slim foods. However, healthy juices made from fruit and veggies help you get your essential nutrients faster.
  • Reduced fiber content: While dietary fiber is the cornerstone of digestive health, you may benefit from temporarily decreasing your fiber intake. Juicing removes much of the insoluble fiber in fruits and vegetables, alleviating bloating, gas, or abdominal discomfort.
  • Hydration: Healthy digestion requires proper hydration to promote regular bowel movements and prevent constipation. And since juices have a high water content, you maintain good hydration levels.
  • Enzymes: Fruits and vegetables contain natural enzymes that contribute to the breakdown of food and support digestion. Juicing preserves these enzymes.
  • Phytonutrients: Some phytonutrients found in fruits and vegetables have anti-inflammatory properties that may reduce digestive inflammation, thus ensuring a healthier gut microbiota.


7. May Support Weight Management

Many people use juicing for its weight management benefits.

Sadly, some employ extreme calorie-restrictive diets based solely on fruit juices to lose weight.

That’s not the healthiest option. Juicing can support healthy weight loss, but only as part of a balanced and calorie-controlled diet.

Here’s how:

  • High-nutrient density, low-calorie intake: Juicing allows you to consume a concentrated amount of essential nutrients while keeping the calorie count relatively low. For example, a glass of green juice has fewer calories and more nutrients than a chocolate bar.
  • Portion control: Portion control is easier when you have a pre-measured serving of fruits and vegetables.
  • Appetite control: Juices that contain a balance of fiber, protein, and healthy fats will help you feel fuller for longer. To avoid hunger pangs, include leafy greens, chia seeds, or nut butter in your juices.
  • Hydration: Staying hydrated is essential to keep your metabolism running at full gear.
  • Optimal digestion: Juicing helps you reduce bloating and water weight, which contribute to those pesky extra couple of pounds.

How to Maximize the Benefits of Juicing

Juicing has a slew of benefits, from increased nutrient intake to reduced risk of chronic disease and improved digestion. Plus, it’s an easy way to get the recommended daily serving of fruits and veggies.

However, you have to do it correctly.

Juicing has some disadvantages, such as a low fiber intake and extra sugar. Plus, eating raw vegetables keeps your jaws strong, ensuring the overall health of your teeth, gums, and even breathing patterns.

So, it’s essential to:

  • Limit the intake of sugar throughout the day.
  • Include raw fruits and veggies in your diet as much as you can.
  • Have a healthy diet that includes unsaturated fats, fibers, and protein.

Plus, use a cold-press slow juicing machine. This way, you will squeeze more delicious goodness from your fruits and veggies.

Cold-pressed juice helps you consume less fruit sugar but more insoluble fiber, nutrients, and antioxidants.