Best Fruits and Vegetables for Juicing

 You definitely don’t want to skip these.

Did you ever wonder what the best fruits and vegetables are for juicing? While it’s a matter of personal opinion, these top 15 cannot be rivaled for your daily diet.  They also will be particularly good if you are juicing fasting or doing a juice cleanse.

While all fresh, raw and live produce are exceptional, there are some that stand out from the crowd. I’ve picked these as the best fruits and vegetables mainly because of thier health benefits and ease of juicing.

Note that they are not in any special order…how would that even be possible? 🙂 Definitely give all of these best fruits and vegetables a try.

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1. Apples

Antioxidant packed, these are one of the best fruits for juicing. They help to reduce cholesterol, cleanse digestive system and help to boost the immune system. They go well with almost any fruit or vegetable (softening any bitter or strong juice), making them my favorite base for juices. They are also chock full of nutrients that help aid in digesting fats.

2. Pineapples

Pineapples add a great tropical flavor to juices. They are anti-inflammatory, antiviral and antibacterial. They help to dissolved blood clots. They also contain a digestive enzyme called bromelain with is really important for the body to digest protein.

3. Papaya

Papaya is at the top of the list of the best fruits and vegetables when it comes to digestion. It contains papain, an enzyme that helps to breakdown protein. If you have digestion problems, try juicing some papaya juice daily, especially after meals. You don’t need a lot, but adding any type of mint to your papaya juice will strengthen the properties even more. Papayas also help to replenish vitamin C in the body, and protects against cancer. Note: Papaya doesn’t juice well in a juicer, however, it works great for blender drinks and smoothies.  

4. Tomatoes

Tomatoes are popular and are at the top for best fruits and vegetables to juice. They are fantastic for your health. Tomatoes lower your risk of cancer (especially testicular cancer in men) and is good for the heart due to its high amount of lycopene. They blend very well with many vegetables and are pleasant tasting. When cooked, they become acidic, so if tomato sauce bothers you, don’t assume that juice would do the same. It’s completely different when it’s raw.

5. Berries

Packed with antioxidants, these do so much for your general health. They are antiviral and antibacterial. Berries are good for the blood. Blueberries and blackcurrants help diarrhea and urinary infections. Raspberries are good for menstrual cramps. Strawberries have lots of lycopene and help the cardiovascular system. While berries aren’t the easiest to juice on the best fruits and vegetables list, they should become a staple in your juicing regimen.

6. Cabbage

Cabbage is fantastic for the stomach. If you had or have ulcer problems cabbage is a must for you to juice daily. It’s a cancer fighter and full of indoles that aid in estrogen balance and regulating metabolism.  It’s a great detoxifier. While cabbage doesn’t taste so great alone, it’s flavor can easily be masked by other yummier produce.

7. Broccoli

Broccoli is part of the cruciferous family. Loaded with antioxidants, it also has a good amount of vitamin C. If you are concerned about lung, colon or breast cancer, have raw broccoli a few times a week. If you can’t eat it, juice it so you can’t taste it. Mix it with some tomato juice. It has chlorophyll, so it helps to regulate insulin and blood sugar. 

8. Celery

Celery is great at cleansing the digestive system of uric acid. So if you have gout issues, definitely include celery in your diet daily. It’s great for lowering blood pressure because of it’s high potassium content. If you retain water daily and have lots of bloating, celery is your #1 go to veggie! It’s diuretic effect is powerful. If you are starting a detoxifying regimen, be sure to make celery as a regular base to your juices- its diuretic properties will help to remove the toxins from your body with ease. There is potassium in the tops so juice them too. It helps to balance out the sodium in the stalk.

9. Carrots

Carrots are surprisingly (and deliciously) sweet when juiced. Don’t be afraid of them at all. They have too many good nutrients packed inside to be missed. They have a high beta carotene content making them great for skin, brain, fighting cancer, protecting arteries, fighting infections and boosting the immune. Many doctors believe (as well as studies have shown) that they help to eliminate putrefactive bacteria in the colon and help to rid of intestinal parasites. They blend very well with many ingredients, including one of my favorites….apples. Apple carrot juice is a powerhouse and one of the best fruits and vegetables drink combos.

10. Sweet Potatoes

Yes, they can be juiced. They have an exceptional amount of vitamin, in the form of beta carotene. They are a good source of vitamin C, manganese, copper, fiber, B6, potassium and iron. Sweet potatoes are anti-inflammatory and really can help people with arthritis and other types of inflammation.

11. Cranberries

Cranberries prevent bacteria from forming in the bladder, prostate and kidneys. It also deodorizes urine. They contain mannose, which is what helps to keep the entire urinary track from getting and infection. They also can help prevent kidney stones. They are antiviral and antibiotic. Because they are so sour, they need to be combined with either water, or another fruit to be palatable. I like to add apple or grape juices to the mix.

12. Parsley

Parsley has a lot of chlorophyll and is excellent for the blood. It gives you a spark of energy and has anti-parasitic properties. It helps with the kidney and gallstones, cleanses the liver and supports the heart. Many people also say it helps their arthritis. And one last thing- it helps to deodorize the body as well as your garlic or onion breath! Add it to any juice, but more generously to your green juices as you’ll hardly taste it when its mixed with other greens.

13. Dandelion Greens

Besides for its general leafy green benefits including chlorophyll, dandelion is specifically good for cleaning out the kidney, liver, gallbladder, bowel and pancreas. It’s a mild diuretic, and helps people with anemia, diabetes and hypoglycemia. Because of these things, it does help many people with acne problems as it helps to clear elimination blockages in the body. That’s not all- it has a good amount of calcium, manganese, potassium and iron.

14. Wheatgrass

Wheatgrass is one of the finest greens out there. It restores health to the sick and brings up red blood counts for a healthy body. It’s high in indoles, which helps to prevent cancer. It stimulates DNA repair, neutralizes the worst free radicals (called superoxides) and protects from cancer. It contains over 20 enzymes, including the enzyme catalase which breaks down harmful hydrogen peroxide in the body and prevents it from harming cells. Wheatgrass is very nutrient dense, and includes provitamin A, chlorophyll, potassium, magnesium, among many, many others. According to several studies, the only nutrient it seems to lack is vitamin D and B12. People have used wheatgrass to reverse cancer and many other health issues with success. It is easy to grow or find in markets these days. Unfortunately not all juicers can juice wheatgrass with ease. Many can, but if you have a model that cannot you can buy a special wheatgrass juicer. If I had to put an order to the list on this page, wheatgrass would be number 1 on the list for the best fruits and vegetables to juice- soley for it’s health benefits.

15. Citrus Fruits

Citrus are one of the most popular of the best fruits and vegetables to juice. They contain carotenoids, bioflavonoids and oodles of vitamin C which help to fight cancer. They lower blood pressure and help to reduce plaque from arteries. Citrus are antiviral, antibacterial and super yummy. They had a burst of flavor to almost any juice. You’ll want to make sure your citrus fruits are not picked until ripe as they can be acidic if picked too early.

Honorable mention for best fruits and vegetables to juice

Okay, so, there are so many good fruits and veggies. Here are some that get special status, right below some of the best…

Spinach is full of many important vitamins and minerals. It does contain oxalic acid which can interfere with the absorption of calcium in the body, so since there are so many choices for things to juice, limit this to 2-3 times a week.

Kale, how awesome is kale? It has protein, minerals, calcium, very good…maybe I should have included this in the top 15!

Melons are super nutritious. Many are natural diuretics which make them powerful cleansers and detoxifiers. They have a high water content so they are great to re-hydrate your body, especially after a workout. Cantaloupes are high in beta carotene(the orange gives that away) and all of them are antiviral and antibacterial.

Peppers are rich in vitamin c and have lots of antioxidants. They help to keep arteries decongested and help conditions like asthma, bronchitis and the common cold. They also help the hair, nails and skin because they are high in natural silicones.

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>The keys to nutritious juicing – The Washington Post

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By Jennifer LaRue Huget, Wednesday, March 23, 5:42 PM

It seems everyone I know — most recently, my longtime hairdresser, David — is into juicing these days. I’d never considered getting a juicer myself. Who needs another space-hogging appliance? But the more I learn about juicing fruits and vegetables, the more I think it might be a good way to eat (or drink) more of those key foods, especially for those who fall short of the recommended daily intake. Plus, David (who is 50, like me) looks fabulous. If you’re thinking of giving juicing a try, here are some things to keep in mind.

PROS AND CONS

Pros

– Juice can be “a very healthy addition to a healthy diet,” says Jolia Allen, online managing editor for Vegetarian Times. Fresh juice delivers a concentrated dose of vitamins (particularly antioxidants such as Vitamin C), minerals and other nutrients without filling you up. Allen notes that a single glass of carrot juice may contain the nutrients of up to 10 whole carrots.

– You can put whole fruits and vegetables in a juicer, letting the machine do the work of removing the inedible parts.

– If you create the right combination of ingredients, fresh juice is by all accounts
simply delicious.

Cons

– “Juicing is processing,” says Manuel Villacorta, a spokesman for the American Dietetic Association. “With any whole food, the more you process it, the less nutrients you’re going to get.” Removing pulp gets rid of a lot of fiber, and without skin you miss out on such “micronutrients” as carotenoids and flavonoids that have the potential to reduce the risk of cancer and cardiovascular disease.

– Cleaning the machine afterward is almost universally regarded as a pain in the neck.

– Juice supplies a lot of sugar at once and adds more calories per ounce than whole fruit or vegetables.

WHAT TO JUICE?

Think green. Allen suggests going for green vegetables. These taste plenty sweet (toss in a bit of apple if you need it sweeter), she says, and have far less sugar than fruits.

Key nutrients. If you’re looking to boost your intake of certain vitamins and minerals, toss these in your juicer. For Vitamin C: carrots, pineapple, parsley. For calcium: kale, collards. For potassium: oranges, tomatoes, spinach.

SMART JUICING

Save money. Juicers go through vegetables fast. Allen suggests buying seasonal produce (such as strawberries and spinach) at their peak and freezing them to use during the offseason, when they cost more. Or buy in bulk from a local farm. Better yet: Grow your own.

Chill out. Because friction from the juicer warms up the juice, use frozen produce or toss a couple of ice cubes into the machine to cool things down.

Preserve. If you have a bit left over, add a squeeze of lemon or orange juice to keep your juice from oxidizing (which makes it turn brown) and save it, no longer than overnight, in the fridge.

SHOPPING GUIDE

Your choice of a juicer depends largely on what you intend to juice and how much you want to spend. Here’s a sampling of what’s out there, from low-end to high, including two popular mid-priced models.

Metrokane Mighty OJ. This citrus-only juicer is easy to use and clean. It’s so old-school, I actually own one but never thought of it as a juicer. All-chrome model No. 3506, $50 at www.target.com.

Jack LaLanne’s Power Juicer Express. A “no-drip spout” tilts upward when you’re done, preventing juice from messing up your counter. The recipe book includes more than 100 LaLanne-inspired blends. This is the one my hairdresser uses. $100 at www.powerjuicer.com.

Juiceman Wide-Mouth Juice Extractor. With a 4-inch tube opening (most others are just 3 inches), this machine can accommodate whole apples and even cuts of pineapple with the rind intact. Model No. JM550S, $100 at www.juiceman.com.

Hurom Slow Juicer. This works by “chewing” the produce instead of chopping and separating juice from solids by centrifugal force. It’s slow-going but can handle tougher items such as nuts and soybeans. Model No. HU-100, $359 at www.amazon.com.

DID YOU KNOW?

A main difference between juicing and blending is the thickness of the juice. A blender’s blades mix pulp and juice together, whereas most juicers use centrifugal force to separate juice from solids, producing a thinner liquid. With a juicer, you can use whole fruits and vegetables, including small seeds, skins and rinds. When using a blender, remove peels (though some skins, such as apple and pear, can be left on), rinds and seeds — anything you don’t want to end up in your belly.

Recipes. From “The Everything Juicing Book” by Carole Jacobs, Patrice Johnson and Nicole Cormier (Adams Media, March 2010):

– Popeye’s Secret: 2 kale leaves, 1 beet top and greens, 1 fist of spinach, ¹ / ₂ cup broccoli florets. All of these vegetables contain Vitamin C, an antioxidant that may help reduce the risk of cancer.

– Salad in a Glass: 1 cup broccoli, 3 butterhead lettuce leaves, 1 carrot, 2 red radishes, 1 green onion. Broccoli is rich in Vitamin K, which helps blood clot normally.

– Garlic Delight: 3 Roma tomatoes, 2 red apples, 1 clove garlic, 1 sprig Italian parsley. Tomatoes and parsley are both good sources of vitamins A, C and K and of potassium, which helps keep blood pressure in check.

3 USES FOR LEFTOVER PULP FROM YOUR JUICER

Add it to foods such as casseroles, soups and meatloaf.

Eat it just as is; it’s pure fiber.

Chuck it on the compost pile.

3 THINGS YOU SHOULD NOT PUT IN A JUICER

Citrus peels. The pungent, bitter oils will overshadow the taste of the juice.

Pits. Remove the hard pits from cherries, peaches and other stone fruits to avoid damaging the blades.

Your fingers. Always use the food pusher to avoid contact with the ultra-sharp blades.

For nutrition news, visit the Checkup blog at voices.washingtonpost.com/checkup , follow @jhuget on Twitter and subscribe to the Lean & Fit newsletter by going to washingtonpost.com/wellness.

© 2011 The Washington Post Company

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