If you’re serious about juicing, you already know that vegetables are where it’s at. Sure, fruits can add a delicious sweetness to your juices, but veggies are the real nutritional powerhouses. They can transform your health from the inside out. But with so many amazing veggie options out there, it can be tough to know which ones are the true superstars when it comes to juicing. This article will explore the 16 best vegetables to juice for maximum health benefits.
16 Best Vegetables to Juice for Maximum Health Benefits
1. Kale
If there’s one veggie that reigns supreme in the juicing world, it’s got to be kale. This leafy green superstar is absolutely loaded with vitamins, minerals, and antioxidants.
Just one cup of kale juice provides an impressive 206% of your daily vitamin A needs, along with high amounts of vitamins C, K, and B6. It’s also a fantastic source of minerals like calcium, iron, and magnesium – all essential for optimal bodily function.
But the real magic of kale comes from its incredible antioxidant content. It’s packed with compounds like lutein, zeaxanthin, and alpha-lipoic acid that help neutralize free radicals and protect your cells from oxidative damage.
Studies have shown that regularly drinking kale juice can help support everything from heart and bone health to immune function and cancer prevention. It’s no wonder kale has earned its superfood status!
Kale Juice Recipe:
Ingredients:
- 4 cups kale, stems removed
- 1 apple, cored
- 1 inch ginger root
- 1 lemon, peeled
Instructions:
- Wash and prep all ingredients.
- Run the kale, apple, ginger, and lemon through your juicer.
- Stir to combine and enjoy immediately!
2. Spinach
Another leafy green juicing all-star, spinach is a nutrient-dense dynamo in its own right. Like kale, it’s jam-packed with vitamins, minerals, and plant-based compounds that provide many benefits.
One of the big standouts in spinach is its folate content. Just a single cup of spinach juice contains over 65% of your recommended daily intake of this essential B vitamin. It plays a crucial role in cell growth and development.
Spinach is also an excellent source of vitamins A, C, and K, as well as minerals like magnesium, iron, and calcium. Plus, it’s rich in beneficial carotenoids like lutein and zeaxanthin that support eye and heart health.
Beyond its impressive nutrient profile, spinach juice is also a great way to get a concentrated dose of the plant’s antioxidant and anti-inflammatory compounds. These include flavonoids, nitrates, and glycolipids that can help protect against chronic disease.
Whether you’re looking to boost your immunity, support brain function, or nourish your body, spinach is an absolute must-have for your juicing routine.
Spinach Juice Recipe:
Ingredients:
- 4 cups spinach
- 1 cucumber, peeled
- 1 green apple, cored
- 1 lime, peeled
Instructions:
- Wash and prep all ingredients.
- Run the spinach, cucumber, apple, and lime through your juicer.
- Stir to combine and serve over ice.
3. Carrots
No veggie juice lineup would be complete without the humble carrot. These bright orange root veggies are a classic for a good reason – they’re absolutely packed with health-boosting nutrients.
Carrots are perhaps best known for their high vitamin A content in the form of beta-carotene. Just one cup of carrot juice contains a whopping 544% of your daily vitamin A needs! This antioxidant powerhouse supports everything from healthy vision to immune function.
But the benefits of carrot juice don’t stop there. It’s also a stellar source of vitamins C and K, as well as important minerals like potassium and manganese. Plus, the natural sweetness of carrots can help balance out the more bitter flavors of leafy greens or other veggies in your juice blends.
Studies show that drinking carrot juice improves heart health, blood sugar, and even cancer. The fiber, antioxidants, and other plant compounds work together to provide incredible whole-body benefits.
Carrot Juice Recipe:
Ingredients:
- 6 medium carrots, peeled
- 1 inch ginger root
- 1 lemon, peeled
- 1 apple, cored
Instructions:
- Wash and prep all ingredients.
- Run the carrots, ginger, lemon, and apple through your juicer.
- Stir to combine and enjoy immediately.
4. Beets
If you’re looking to amp up the nutritional power and vibrant color of your juices, beets are an absolute must-have. These beautifully hued root veggies are a true superfood powerhouse.
Beets are packed with betalains, a unique type of antioxidant with potent anti-inflammatory properties. Studies have shown that the betalains in beet juice can help reduce oxidative stress, ease joint pain, and even inhibit the growth of certain cancers.
Plus, Beets are also an excellent source of essential vitamins and minerals like folate, manganese, potassium, and vitamin C. The betalin pigments in beets help support Phase 2 conjugation.
Beet Juice Recipe:
Ingredients:
- 3 medium beets, peeled and chopped
- 2 carrots
- 1 apple, cored
- 1 inch ginger root
Instructions:
- Wash and prep all ingredients.
- Run the beets, carrots, apple, and ginger through your juicer.
- Stir to combine and serve chilled.
5. Cucumber
While not the most nutrient-dense veggie on this list, cucumbers deserve a spot in your juicing routine. These hydrating, refreshing powerhouses provide a host of fantastic benefits.
First, cucumbers are made up of about 95% water. This makes them incredibly hydrating and great for flushing out toxins. They also contain silica, a mineral that supports healthy skin, hair, and nails.
Cucumbers are a good source of vitamins K and C, as well as beneficial plant compounds like flavonoids and terpenes. These antioxidants can help fight inflammation, support digestive health, and even potentially reduce the risk of certain cancers.
Plus, cucumbers have a very mild, slightly sweet flavor that makes them the perfect base for juices. They blend beautifully with other produce to create refreshing, hydrating elixirs that taste amazing.
Cucumber Juice Recipe:
Ingredients:
- 1 cucumber, peeled
- 2 celery stalks
- 1 lemon, peeled
- 1 inch ginger root
Instructions:
- Wash and prep all ingredients.
- Run the cucumber, celery, lemon, and ginger through your juicer.
- Stir to combine and enjoy over ice.
6. Celery
Another hydrating, mineral-rich veggie that deserves a spot in your juicing rotation is celery. While it may not be the most exciting produce aisle offering, celery juice is a true superfood powerhouse.
Celery is a diuretic, meaning it helps flush out toxins and excess fluid from the body. This makes it a great choice for supporting healthy detoxification and reducing bloating.
Celery is also packed with vitamins and minerals like vitamins K and C, potassium, folate, and antioxidants. It contains beneficial plant compounds like luteolin and apigenin that have anti-inflammatory and anti-cancer effects.
Beyond its nutrient profile, celery juice may also offer unique benefits when it comes to reducing high blood pressure. Some research has found that the nitrates in celery can help dilate blood vessels and improve circulation.
Celery Juice Recipe:
Ingredients:
- 6 celery stalks
- 1 green apple, cored
- 1 lemon, peeled
- 1 inch ginger root
Instructions:
- Wash and prep all ingredients.
- Run the celery, apple, lemon, and ginger through your juicer.
- Stir to combine and enjoy immediately.
7. Broccoli
Broccoli is another cruciferous veggie superstar that deserves a spot in your juicing repertoire. This green powerhouse is jam-packed with vitamins, minerals, and plant compounds that provide incredible health benefits.
One of the standout nutrients in broccoli is sulforaphane – a potent antioxidant and anti-inflammatory compound that’s been shown to have anti-cancer properties. Juicing broccoli is a great way to get a concentrated dose of this amazing phytochemical.
Broccoli is also an excellent source of vitamins C and K and folate, as well as fiber, chromium, and antioxidants like lutein and zeaxanthin. All of these work together to support everything from immune function to cognitive performance and detoxification.
Broccoli Juice Recipe:
Ingredients:
- 2 cups broccoli florets
- 1 cucumber, peeled
- 1 green apple, cored
- 1 lemon, peeled
Instructions:
- Wash and prep all ingredients.
- Run the broccoli, cucumber, apple, and lemon through your juicer.
- Stir to combine and serve chilled.
8. Bell Peppers
When it comes to nutrient density, bell peppers are true VIPs in the veggie kingdom. And when you juice them, you unlock an incredible array of health benefits.
Bell peppers are an amazing source of vitamin C, providing over 150% of your daily needs in just one cup of juice. They’re also high in vitamins A and K, as well as beneficial carotenoids like lycopene and lutein.
These vibrant veggies also contain a compound called capsaicin, which has potent anti-inflammatory and pain-relieving properties. Juicing bell peppers allows you to get a concentrated dose of this amazing phytochemical.
Beyond their nutritional profile, bell peppers also add a lovely natural sweetness to veggie juices. This makes them a great way to balance out the bitterness of greens or the earthiness of root veggies.
Bell Pepper Juice Recipe:
Ingredients:
- 2 bell peppers, any color
- 1 carrot
- 1 orange, peeled
- 1 inch ginger root
Instructions:
- Wash and prep all ingredients.
- Run the bell peppers, carrot, orange, and ginger through your juicer.
- Stir to combine and enjoy immediately.
9. Wheatgrass
While not technically a vegetable, wheatgrass is an absolute must-have for any serious juicing enthusiast. This nutrient-dense superfood is packed with an incredible array of vitamins, minerals, and antioxidants.
Just an ounce of wheatgrass juice provides an impressive range of nutrients, including vitamins A, C, E, and K. It can also provide iron, calcium, magnesium, and amino acids. Plus, it’s also a great source of chlorophyll, the green pigment that gives wheatgrass its vibrant hue.
Wheatgrass juice has been touted for its ability to alkalize the body, boost immunity, and even inhibit the growth of certain cancer cells. Its high concentration of antioxidants and anti-inflammatory compounds make it a true wellness powerhouse.
Wheatgrass Juice Recipe:
Ingredients:
- 1 ounce wheatgrass
- 1 apple, cored
- 1 lemon, peeled
Instructions:
- Wash and prep all ingredients.
- Run the wheatgrass, apple, and lemon through your juicer.
- Stir to combine and enjoy immediately.
10. Ginger
Another non-vegetable that deserves a spot on this list is the mighty ginger root. While not technically a veggie, ginger is an incredible addition to any juicing regimen.
Ginger is renowned for its potent anti-inflammatory properties, thanks to its high concentration of compounds like gingerol, shogaol, and zingerone. Studies have shown that ginger juice can help ease joint pain, reduce muscle soreness, and even alleviate symptoms of conditions like arthritis.
But the benefits of ginger juice don’t stop there. It’s also a fantastic digestive aid, helping to soothe the gut and alleviate issues like nausea, bloating, and indigestion. The zingy, spicy flavor can also help stimulate appetite and support healthy circulation.
Plus, adding just a small knob of it to your veggie juice blends can provide an incredible flavor and health boost. It pairs particularly well with citrus, root veggies, and other anti-inflammatory ingredients.
Ginger Juice Recipe:
Ingredients:
- 2 inches ginger root, peeled
- 2 carrots
- 1 lemon, peeled
- 1 apple, cored
Instructions:
- Wash and prep all ingredients.
- Run the ginger, carrots, lemon, and apple through your juicer.
- Stir to combine and serve over ice.
11. Turmeric
Another anti-inflammatory superstar that deserves a spot on this list is the mighty turmeric root. Like ginger, turmeric isn’t technically a vegetable, but it’s an incredible addition to any juicing routine.
The secret magic of turmeric lies in its active compound, curcumin. This potent antioxidant and anti-inflammatory has been shown to provide a wealth of benefits, from easing joint pain to potentially inhibiting the growth of certain cancers.
Turmeric juice is also a fantastic source of other beneficial plant compounds like volatile oils and sesquiterpenes. These work together to support detoxification, boost immunity, and even potentially improve brain function.
Turmeric Juice Recipe:
Ingredients:
- 2 inches turmeric root, peeled
- 1 inch ginger root, peeled
- 2 carrots
- 1 lemon, peeled
Instructions:
- Wash and prep all ingredients.
- Run the turmeric, ginger, carrots, and lemon through your juicer.
- Stir to combine and enjoy immediately.
12. Lemon/Lime
Lemons and limes are jam-packed with vitamin C. These are essential nutrients for supporting immune function, collagen production, and overall cellular health. They also contain beneficial plant compounds like flavonoids and terpenes that have anti-inflammatory properties.
Beyond their nutritional profile, the refreshing acidity of lemon and lime juice also serves an important purpose in juicing. They can help balance out the sweetness of fruits, the bitterness of greens, and the earthiness of root veggies – creating a harmonious, well-rounded flavor profile.
A squeeze of lemon or lime can also help enhance the bioavailability of certain nutrients in your veggie juices. For example, the vitamin C in citrus can help improve your body’s absorption of iron from ingredients like spinach or kale.
Lemon-Lime Juice Recipe:
Ingredients:
- 2 lemons, peeled
- 2 limes, peeled
- 1 green apple, cored
- 1 inch ginger root
Instructions:
- Wash and prep all ingredients.
- Run the lemons, limes, apple, and ginger through your juicer.
- Stir to combine and serve over ice.
13. Parsley
This humble herb is a true juicing superstar, offering a wealth of health benefits in a small package. Parsley is packed with vitamins A, C, and K, as well as essential minerals like iron, calcium, and magnesium.
But the real magic of parsley comes from its high concentration of antioxidants and anti-inflammatory compounds. It contains beneficial plant pigments like apigenin and luteolin that have been shown to have protective effects against chronic diseases.
Parsley juice is also a natural diuretic, helping to flush out toxins and excess fluid from the body. This makes it a fantastic choice for supporting healthy detoxification and maintaining fluid balance.
Parsley Juice Recipe:
Ingredients:
- 1 bunch parsley, stems removed
- 2 cucumbers, peeled
- 1 green apple, cored
- 1 lemon, peeled
Instructions:
- Wash and prep all ingredients.
- Run the parsley, cucumbers, apple, and lemon through your juicer.
- Stir to combine and enjoy immediately.
14. Chard
This leafy green powerhouse is an absolute must-have for any juicing enthusiast. Swiss chard is loaded with vitamins A, C, and K, as well as essential minerals like magnesium, potassium, and iron.
But chard’s real claim to fame is its impressive antioxidant content. It’s packed with beneficial plant compounds like kaempferol, quercetin, and syringic acid that help neutralize free radicals and protect your cells from oxidative damage.
Studies show that drinking charred juice improves heart health, blood sugar regulation, and even cancer prevention. Its high fiber and nutrient content also make it a fantastic choice for supporting healthy digestion.
While the flavor of chard can be a bit bitter on its own, it blends beautifully with sweeter veggies like carrots or apples. It’s a great way to pack an extra nutritional punch into your juice blends.
Chard Juice Recipe:
Ingredients:
- 4 cups Swiss chard, stems removed
- 2 carrots
- 1 apple, cored
- 1 lemon, peeled
Instructions:
- Wash and prep all ingredients.
- Run the chard, carrots, apple, and lemon through your juicer.
- Stir to combine and serve chilled.
15. Fennel
This licorice-flavored veggie is a fantastic addition to any juicing routine. Fennel is packed with vitamins C and K, as well as beneficial plant compounds like anethole.
Fennel juice is also a natural diuretic, helping to flush out toxins and excess fluid from the body. This makes it a great choice for supporting healthy detoxification and reducing bloating.
Beyond its nutrient profile, fennel also contains compounds like rosmarinic acid and quercetin that may help improve digestion and soothe the gut. Its licorice-like taste also makes it a great way to add complexity and flavor to your veggie juice blends.
Fennel Juice Recipe:
Ingredients:
- 1 fennel bulb, fronds removed
- 2 apples, cored
- 1 lemon, peeled
- 1 inch ginger root
Instructions:
- Wash and prep all ingredients.
- Run the fennel, apples, lemon, and ginger through your juicer.
- Stir to combine and enjoy over ice.
16. Romaine Lettuce
Last but not least, we have the humble yet mighty romaine lettuce. This leafy green is a fantastic choice for juicing, offering a wide array of vitamins, minerals, and plant-based compounds.
Romaine is an excellent source of vitamins A, K, and C, as well as folate, manganese, and chromium. It also contains beneficial antioxidants like lutein and zeaxanthin that support eye and heart health.
Beyond its nutrient profile, romaine lettuce juice is also incredibly hydrating and low in calories. This makes it a great choice for supporting healthy weight management and maintaining fluid balance in the body.
Romaine Juice Recipe:
Ingredients:
- 4 cups romaine lettuce, chopped
- 1 cucumber, peeled
- 1 green apple, cored
- 1 lemon, peeled
Instructions:
- Wash and prep all ingredients.
- Run the romaine, cucumber, apple, and lemon through your juicer.
- Stir to combine and serve immediately.
What Vegetables Not To Juice
Here are 10 vegetables that are generally not recommended for juicing.
- Potatoes: Potatoes contain solanine, a compound that can be toxic in high amounts. Juicing potatoes can concentrate this compound, making it unsafe to consume.
- Eggplant : Similar to potatoes, eggplants contain solanine and other compounds that can be harmful when juiced in large quantities.
- Nightshade Vegetables: This category includes tomatoes, peppers, and the aforementioned potatoes and eggplants. The compounds in nightshade veggies can cause inflammation in some people.
- Cruciferous Vegetables: in Excess Vegetables like broccoli, cauliflower, and cabbage contain sulfur compounds that can be hard to digest when juiced excessively. Moderation is key.
- Radishes: Radishes have a very strong, pungent flavor that can overwhelm juice blends. They also contain compounds that may interfere with thyroid function in large amounts.
- Onions and Garlic: While they offer health benefits, onions and garlic have very strong tastes that can dominate juices. They may also be irritating to the digestive system in concentrated form.
- Asparagus: Asparagus contains compounds that can make urine have a distinctive odor when juiced. The flavor can also be quite strong.
- Greens with Oxalic: Acid Vegetables like spinach, Swiss chard, and beet greens contain oxalic acid, which can bind to calcium and other minerals, potentially leading to kidney stones.
- Celery Stalks: Celery stalks can be juiced, but the stringy fibers can clog up juicers and make for an unpleasant texture.
- Dried Herbs and Spices: While some fresh herbs like parsley can be juiced, dried versions are generally too concentrated and can create an unpalatable juice.
The Bottom Line
Don’t be afraid to mix and match these ingredients to find the blends that make your taste buds and body happy. So what are you waiting for? Dust off that juicer and get to work crafting some seriously nourishing, wellness-boosting elixirs. Your health will thank you!
