Juicing is one of the effective means to boost your nutrient intake. While you can blend your preferred fruit or vegetable, knowing the best ingredients to juice should widen your options and optimise the benefits.
So, here’s a list of the most nutritious fruits and vegetables for juicing. I also added some tips for maximum nutrient intake from your cold-pressed juices.
1. Cucumber
The high water content of cucumbers makes them ideal as base ingredients for green juices.
You can drink cucumber juice as is, but it also mixes well with other ingredients because of its mild, melon-like flavour.
Juicing them with skin on boosts nutrient value and gives your juice a brilliant green colour.
Nutritional Benefits: Cucumbers are low in calories and good sources of vitamins C and K, B vitamins, potassium, and manganese. They contain lignans (phytonutrients) that may help prevent osteoporosis, heart disease, and cancer. Their beta-carotene content also fights free radicals in the body to avoid cell damage (WebMD 2022).
Research Findings: Bernardini and colleagues (2018) concluded that cucumber extract can help reduce skin inflammation. Researchers also found that cucumber juice can lower the blood pressure of elderly participants (Malang et al. 2017; Evania et al. 2022).
Best Ingredients to Juice with Cucumbers: apple, beet, carrot, celery, citrus fruits, leafy greens, pineapple, strawberry, tomato, watermelon
2. Broccoli
Broccolis are not just for steaming or stir-frying. You can also throw its florets and stems to your cold-press juicer to make green juices.
Drinking plain broccoli juice may not be good because of its strong, peppery flavour. It may also be difficult to digest for some people.
So, juice broccoli with other ingredients for balanced flavours and digestive effects.
Nutritional Benefits: Broccoli is a nutrient-rich cruciferous vegetable. It is an excellent source of vitamins A, C, and K. This green vegetable also contains fibre, calcium, potassium, iron, and antioxidants (Syed et al., 2023).
Research Findings: Researchers from Johns Hopkins Bloomberg School of Public Health (2014) concluded that daily consumption of a half cup of broccoli sprout beverage demonstrates cancer-preventive properties.
Kaempferol-rich vegetables like broccoli also have the potential to slow down age-related mental decline (Morris et al., 2018). Moreover, Li and team (2021) linked broccoli microgreen juice to gut health enhancement that may reduce obesity and relevant risk factors.
Best Ingredients to Juice with Broccoli: beet, cabbage, carrot, cucumber, leafy greens, lemon, pear
3. Carrot
Carrot is a favourite juicing ingredient because it makes cold-pressed juices creamy. Like fresh cucumbers, you can drink plain carrot juice as it is naturally sweet.
Because of its aroma and flavour, carrots are excellent neutralisers to bitter leafy greens or tart citrus fruits.
Nutritional Benefits: Carrots are well known for their impressive nutrient profile. Aside from being low in calories, they are also loaded with vitamin A, carotenoid compounds, dietary fibre, and antioxidants (Sharma et al. 2012; Jourdan et al. 2015).
Research Findings: Studies show that eating food rich in dietary carotenoids like carrots can lower the risk of many illnesses like age-related eye disease, certain types of cancer, and heart disease (Moeller et al. 2006; Larsson et al. 2007; Wang et al. 2014).
Kobaek-Larsen and team (2023) also concluded that carrot juice boosts immunity and cuts inflammation.
Best Ingredients to Juice with Carrots: apple, beet, cabbage, celery, citrus fruits, ginger, spinach, tomato
4. Beet
Beetroot is a bit messy to work with. Still, it’s perfect for giving your cold-pressed juice a bright crimson colour and earthy flavour.
You can also juice its leafy green top for extra nutrients.
Some people may experience stomach problems from drinking beet juice, though. So, start in small amounts or mix it with other ingredients that you know are safe.
Nutritional Benefits: Beets are low in calories and fat. They are good sources of folate, manganese, and potassium. Scientists have recently been interested in studying beetroots because of their nitrate content. Nitrates are plant compounds with several health benefits (Keller et al., 2020).
Research Findings: Research shows that drinking beetroot juice with a regular diet can lower blood pressure (Coles and Clifton 2012). Beet juice intake was also linked to increased cardiorespiratory endurance among athletes (Dominguez et al. 2017).
Best Ingredients to Juice with Beets: apple, berries, carrot, celery, citrus fruits, cucumber, ginger, pear, spinach, tomato, watermelon
5. Kale
Kale is not everyone’s favourite ingredient to juice because of its bitter taste. However, there are several ways to tame its flavour.
You can blend it with fruits or add citrus juice, like lemons. Rubbing or massaging kale leaves with your hands also releases their bitter compounds.
Ideally, run your kale through the cold-press juicer first before the watery ingredients for optimum processing.
Nutritional Benefits: Kale is a nutrient-dense superfood. It is rich in iron and calcium and a good source of vitamins A, C, and K. Kale also contains antioxidants, like beta-carotene (Satheesh and Fanta 2020).
Research Findings: In a 2008 study, researchers found that drinking kale juice with regular meals contributes to lower coronary artery disease risk. Recent research also noted that fermentation can boost the antioxidant and anti-inflammatory properties of kale juice (Kim et al., 2023).
Best Ingredients to Juice with Kale: apple, cabbage, carrot, celery, citrus fruits, cucumber, ginger, pineapple, spinach, sweet potato
6. Apple
Apples contain plenty of natural sugar, making them perfect add-ons to bitter cold-pressed vegetable juices.
You can also enjoy plain apple juice, but I suggest juicing a combination of different apple varieties.
For example, juicing Granny Smiths with juicy Fuji or Gala apples can help lessen the sweetness.
If possible, juice unpeeled apples as apple skin contains several nutrients and valuable compounds.
Nutritional Benefits: Apple juice should be consumed in moderation as it is high in sugar and calories. However, drinking it is hydrating because of its water content. Apples are also rich in immune-boosting vitamin C and polyphenol, an antioxidant.
Research Findings: Researchers linked apple juice consumption to better heart health. Specifically, its polyphenol content can inhibit LDL (bad cholesterol) oxidation, reducing coronary artery disease risk (Hyson et al., 2000).
Studies also found that apple juice can protect brain health. One study even concluded that apple juice consumption improved the behavioural and mental states of Alzheimer’s disease patients (Remington et al. 2010).
Best Ingredients to Juice with Apples: beet, carrot, celery, citrus fruits, cucumber, ginger, kale, pear, spinach
7. Celery
Fibrous celery is another cold-press juicing staple. Did you know that it also belongs to the carrot family?
The high water content of this green vegetable makes it ideal for making refreshing juices.
Some people drink celery juice as is. However, you can also balance its earthy and salty flavour with other ingredients.
Celery allergy is quite common, though, which may cause itching, mouth or skin swelling, or anaphylaxis. You can use alternatives like apples, carrots, and kale instead.
Check out our previous article on making celery juice for more info.
Nutritional Benefits: People on a diet often snack or drink celery because of its low calorie and sugar content. However, celery intake should be in moderation as it is also high in sodium. Some of its essential nutrients include vitamin K, B vitamins, calcium, and magnesium.
Research Findings: One of the most researched aspects of celery is its antioxidant properties. Kooti and Daraei (2017) published a literature review of this and concluded that it does contain antioxidants that can potentially lower the rates of chronic ailments.
Yan and colleagues (2022) supported this conclusion and noted that the amount of bioactive compounds and antioxidants in celery juice varies, depending on the cultivar.
Best Ingredients to Juice with Celery: apple, beet, cucumber, ginger, leafy greens, lemon, pineapple, pear, tomato
8. Spinach
Popeye’s favourite vegetable is also an excellent ingredient for cold-press juicing. Compared with other greens, spinach has a milder and less bitter flavour.
Still, if it’s too potent and grassy for you, you can always process it with other ingredients.
One thing I like about making spinach juice is you can dump a bunch of leaves in the juicer and let the machine do the rest. Prep time is quick, and there’s minimal waste since you can juice the leaves and stems.
Nutritional Benefits: Spinach is a nutrient powerhouse. It is an excellent source of vitamins A and C. People also eat or drink spinach for its high iron and calcium content. Also, this leafy vegetable has several plant and antioxidant compounds, including lutein, kaempferol, and nitrates.
Research Findings: The antioxidant lutein is responsible for the anti-inflammatory properties of spinach. A recent study shows lutein has a higher yield in liquefied than cooked spinach (Chung et al. 2019).
In one animal research, researchers also linked the anti-inflammatory components of spinach extract to faster wound recovery, which could benefit diabetic patients (Rahati et al., 2023).
Best Ingredients to Juice with Spinach: apple, beet, broccoli, carrot, citrus fruits, cucumber, kale, ginger, parsley, sweet potato, tomato
Tips to Maximise Cold-Pressed Juice Nutrients
All fruits and vegetables for juicing are nutritious and good for the body. Still, there are ways to ensure you get the most nutrients from your healthy ingredients.
Here are some helpful reminders:
- Use fresh fruits and vegetables when juicing for optimum nutrients and flavour.
- Always wash your ingredients thoroughly.
- Buy cheaper seasonal produce for juicing to ensure freshness and nutrient quality.
- Ideally, consume your cold-pressed juice immediately after juicing.
- Vary your juice ingredients or select a colourful assortment to get a good mix of nutrients.
- Follow the ideal 2:3 ratio for fruit and vegetable servings per day.
- Avoid juice fasting and drink fresh juices with a healthy, balanced diet.
Final Thoughts
Cold-press juicing is not only a healthy habit. It’s also a fun and exciting kitchen activity.
With this list of the best things to juice, you can easily combine fruits and vegetables and get multiple nutrients in one big gulp!
Try blending sweet fruits with bitter vegetables or adjusting the calorie content of your juice with a watery ingredient.
Ideally, use one of the listed items in this post as your juice base. Then, add other healthy ingredients to adjust the consistency, taste, and nutrient content.
Ready to mix and match some fruits and veggies? Check out our cold-press juicer reviews and buying guide to find the perfect model for your kitchen bench.
