Top 40 Fruits and Vegetables to Use in Juice with Reasons

Top 40 Fruits and Vegetables to Use in Juice with Reasons

The fruits and veggies that can be used in juices were listed. The benefits of these fruits and vegetables are also given. If you want to start juicing, it is a beneficial guide to follow.Though all vegetables are right for you, not all of them can be juiced. Nor do they all pack the same nutritional wallop. Some definitely stand out from others. The list below reflects the best of the best, so even if one of your favorites didn’t make it, feel free to throw it into your juice blend anyway. Just because you don’t see it here doesn’t mean it’s not good for you!

To start, let’s just say that this wasn’t an easy list to come up with. Every fruit has unique and beneficial nutritional properties, but some are just that much better than others. I also took into consideration the ease of juicing and the availability of the produce when composing this alphabetical list. 

Apples

The old saying "an apple a day keeps the doctor away" has proven time and again to be true. Apples have numerous health benefits, but these are the top three things they do for you:

Asthma risk reduction: Though it’s not fully understood why apples reduce the risk of asthma. Researchers theorize that the antioxidant and anti-inflammatory properties of apples play a role, but it’s so pronounced that it can’t be attributed to those alone. They are pretty fantastic fruit! 

Blood sugar regularity: The phytonutrient known as polyphenol is known to help regulate blood sugar; apples are packed with several different kinds. 

Cancer risk reduction: Apples are packed with antioxidants and are known to help prevent several different types of cancer, including colon and breast cancers. There’s also an unexplained link between apples and a reduced risk of lung cancer. Research in this area continues to determine the connection. 


Did you know that apple juice has been used for centuries as a holistic treatment for liver problems, memory loss, cancer prevention, and constipation. 


Apricots

Beautifully orange and deliciously sweet, apricots are a smaller cousin of peaches. They taste a little bit musky, with a moderately sweet tartness. Apricots have the following benefits:

Eye health: The antioxidants in apricots include vitamins A and C. These vital antioxidants are known to fight the free radicals that cause age-related macular degeneration. 

Heart health: The beta-carotene in apricots may contribute to healthy levels of good (HDL) cholesterol, and may help prevent heart disease. 

Asparagus

The tender stalks of the asparagus plant are packed with nutrients and are best when used within a few days of being picked. Choose shoots that are between six to eight inches to get the best juice. Nutrients include vitamins K, A, B complex, C, and E. Minerals found in asparagus include iron, copper, tryptophan, manganese, molybdenum, potassium, phosphorus, choline, zinc, magnesium, selenium, and calcium. It also contains protein! Health benefits include:

Antioxidant and anti-inflammatory benefits: Asparagus has truly unique anti-inflammatory properties and is known to reduce your risk of developing Amyotrophic lateral sclerosis (ALS), type 2 diabetes, and heart disease. 

Digestive health: Because asparagus contains inulin, a carbohydrate that acts as a prebiotic in the large intestine, asparagus helps you absorb nutrients and also reduces your risk of colon cancer. 

Disease prevention: The B vitamins in asparagus play a massive role in the metabolism of sugars, and thus, help regulate your blood sugar. They also control amino acids that may contribute to heart disease in high doses. 

Bananas

Technically, bananas shouldn’t be included on this list because you can’t juice them, but the health benefits are so significant that they couldn’t be left off. Though you can’t consume them during a juice fast, you can certainly incorporate them into smoothies outside of your fast or just incorporate them into your regular diet to get a boost. Packed with vitamins C, K, and B6, bananas also have potassium, magnesium, and manganese.


Fun fact: Almost all of the vitamin K in a banana is found in that little tip that many of us cut off and throw away!


Bananas help your body in the following ways:

Blood pressure maintenance and heart health: As one of the best sources of potassium on the planet, bananas play a huge role in helping keep your blood pressure regulated so that you can avoid strokes and heart attacks. 

Bones strength: Bananas are a rich source of the prebiotic fructooligosaccharide. This nourishes the probiotics in your colon and throughout your digestive tract. Probiotics control bad bacteria and produce digestive enzymes so that your colon can absorb the nutrients that it needs. One of the things that probiotics do is help your colon absorb calcium, which we all know keeps bones strong. 

Ulcer relief: Bananas help your stomach in two ways. First, a chemical in them stimulates the mucous cells that line your stomach. Second, the protease inhibitors in bananas actually reduce acid secretion. In studies, a simple mixture of milk and banana significantly reduced acid secretion in the stomach. 

Bell Peppers

Bell peppers, regardless of color, are a great source of vitamins C, A, B complex, E, and K. They also have the minerals molybdenum, potassium, manganese, tryptophan, and magnesium. The wide array of phytonutrients gives them extra nutritive punch. Here are other ways they benefit you:

Eye health: Because of their beta-carotene content, bell peppers are great for maintaining vision. 

Health and wellness support: There haven’t been many studies specifically targeting peppers, but their high antioxidant and anti-inflammatory content suggest that they are beneficial for fighting many different types of cancer (specifically gastric and esophageal cancers), as well as other diseases related to chronic inflammation. 


Did you know? Peppers are actually considered fruits because their seeds are on the inside. If you get really technical, many vegetables are actually fruits, according to the strictest definition of the word.


Beets 

These colorful yet oft-scorned roots are rich in minerals and maybe one of the primary reasons that many Russians live to be centenarians! Some of the nutrients include folate, manganese, potassium, vitamin C, tryptophan, magnesium, iron, phosphorus, and copper. They help in the following ways:

Cancer prevention: The combination of antioxidant and anti-inflammatory properties in beets may make them beneficial in preventing cancers of the testes, prostate, lungs, stomach, nerves, and colon. 

Detox support: The betalain in beets helps in phase two of the metabolic process, which is where toxins are neutralized and excreted. 

Eye and nerve health: The unusual blend of antioxidants in beets is what really makes them stand out. In addition to the betalain, they also contain beta-carotene, manganese, vitamin C, and a vibrant blend of phytonutrients. They contribute to eye and nerve health. 

Heart health: Though studies are still in the early stages, beets are showing promise in heart disease prevention. The anti-inflammatory properties help prevent plaque buildup and other complications. 

Optimal health promotion: Beets, whether red or yellow, get their color from the pigment betalain, which is a powerful antioxidant and anti-inflammatory. It also plays a crucial role in cellular detoxification. 

Blueberries

These little round powerhouses are incredible for you. As a matter of fact, just a handful of them help you avoid a wide array of illnesses. When you’re not juicing, grab a few of these for a snack instead of potato chips if you want to live longer and feel better. They’re packed with vitamins K and C, and manganese, and are absolutely bursting with phytonutrients. Here are some of their great benefits:

Antioxidant support: Not only have blueberries been shown to provide antioxidant support to certain bodily systems. They protect your entire body. For example, studies are showing that eating blueberries reduces damage to muscles following strenuous exercise. They also protect against neurodegenerative diseases. 

Brainpower boost: Studies are showing that adults who drink blueberry juice show improved scores on cognitive tests, including memory and other age-related issues. Research indicates that this may be because the antioxidants protect nerve cells and encourage healthy oxygen metabolism. 

Blood sugar level maintenance: Studies following people who have insulin resistance, metabolic syndrome, type 2 diabetes, and obesity indicate that blueberries assist with maintaining healthy blood sugar levels, even in people for whom it’s a challenge. 

Cancer protection: Because of the superhero level of antioxidants and phytonutrients in blueberries, it’s no surprise that they help protect you from cancer of the breast, colon, small intestine, and esophagus. These are just the ones that have been studied, so it won’t come as a surprise if other cancers turn up on the list in the future. 

Cardiovascular defense: Antioxidant support is particularly potent in the cardiovascular system. Blueberries help lower bad cholesterol, raise good cholesterol, and protect your blood from oxidative damage. Blueberries also increase antioxidant protection in blood and plasma, helping your blood vessels. Finally, blueberries can reduce high blood pressure and help maintain normal blood pressure. 

Eye health: Blueberries reduce the oxidative stress on your retinas, and also help protect them from sun damage. 

Broccoli and Cauliflower

By the time you finish reading this, you’re going to understand why your mother always told you to eat your broccoli! It’s a super veggie if ever there was one, and cauliflower is right there with it. In addition to just about every major vitamin and mineral, they also have protein. Use these crunchy cruciferous veggies as much as possible! A few reasons why you should:

Cancer prevention: The antioxidants and anti-inflammatory properties of broccoli and cauliflower help prevent many different types of cancer, including breast, prostate, colon, bladder, and ovarian. It also acts to protect your DNA. 

Detoxification: Broccoli and cauliflower have three special phytonutrients that create a unique combination. This pairing supports detox at every step of the process, which makes them perfect for a cleanse. They even help control the detox process at the genetic level! Though cauliflower only has about half the amount of phytonutrients that broccoli does, it is still a significant source. 

Eye health: The antioxidants, particularly lutein and beta-carotene, found in broccoli help protect your eyes from such diseases as age-related macular degeneration. 

Vitamin D support: The unusually strong combination of vitamin A and vitamin K (the pairing needed for vitamin D absorption) in broccoli makes it the ideal vegetable for people who suffer from a vitamin D deficiency. 

Brussels Sprouts

Brussels sprouts have many of the same benefits as broccoli, which isn’t surprising, considering that they are both cruciferous veggies. Brussels sprouts are actually a little better for you than their mildly greener cousins. Here’s why:

Cancer prevention: The numerous antioxidants and anti-inflammatory properties of Brussels sprouts make them excellent cancer fighters. Individually, vitamin K and glucosinolates work to keep your body free of disease, and the omega-3 fatty acids fight cancer as well. 

Detoxification: Brussels sprouts have four of the most crucial phytonutrients necessary for cell detoxification at all levels, including the genetic level. They’re also rich in sulfur, which is an essential component of the detox process. 

Heart health: Brussels sprouts are fantastic at preventing inflammation that leads to plaque buildup and heart disease. They also have a component that may help prevent and maybe even reverse blood vessel damage. Finally, they help reduce bad (LDL) cholesterol, so they promote heart health from several different angles. 

Other benefits: Research is currently being conducted on how Brussels sprouts may help prevent other inflammation-related conditions such as diabetes, metabolic syndrome, irritable bowel syndrome, Crohn’s disease, arthritis, and colitis. 

Cantaloupe

This juicy, delicious orange fruit contains all of the vitamins A and C that you need in an entire day. Cantaloupes also have potassium, folate, magnesium, and vitamins B1, B6, and K crammed in there. This all translates into the following:

Energy production: Since cantaloupe is a good source of B vitamins and potassium, it’s awesome for supporting energy production, good metabolism, and stable blood sugar levels. 

Eye health: Because it contains both beta-carotene and vitamin A, cantaloupe is a perfect choice for eye health. The antioxidants also help protect your eyes from age-related conditions such as macular degeneration. 

Immune function: The list just goes on: The combination of vitamins A and C, along with the beta-carotene, protects you against disease-causing free radicals and supports good immune health, as well as reduces the risk of cardiac disease, cancer, and stroke. 

Lung health: Studies are showing that a vitamin A–deficient diet can contribute to developing emphysema, especially in smokers or those exposed regularly to secondhand smoke. The amount of vitamin A in cantaloupe goes a long way toward protecting you. 

Carrots

Bugs Bunny has been eating carrots for years and credits them for his excellent vision. There are many other health benefits to carrots as well. Plus, they taste good and add a nice smooth flavor to your juice.

Just one serving of carrots gives you 407 percent of your required vitamin A. You’ll also be getting vitamins K, C, E, and all of the Bs, as well as potassium, manganese, molybdenum, and phosphorus. This adds up to some great advantages such as:

Cancer prevention: Those same antioxidants and anti-inflammatory properties help protect you from a wide array of cancers. 

Heart health: Because they’re rich in antioxidants, carrots help protect your cardiovascular system from free-radical damage and diseases caused by inflammation, such as plaque buildup. 

Celery

This innocuous-looking, lean vegetable does much more than provide a decorative stir stick for your Bloody Mary. It’s a great source of vitamin K, and also provides vitamins A, C, and B, as well as potassium, molybdenum, manganese, calcium, tryptophan, and magnesium. Health benefits include:

Heart health: The phthalides in celery help keep your blood pressure low, and the vitamin C helps lower your cholesterol, which in turn keeps your arteries healthy. 

Immune system support: The vitamin C in celery helps prevent colds and the flu, and also provides protection from free radicals that cause inflammatory responses. 

Urinary health: The seeds in celery have been used for centuries as a diuretic. The potassium and calcium are important for helping your body regulate fluid balance and stimulate the production of urine. 

Collard Greens, Turnip Greens, Kale, and Spinach

Turnip and collard greens, kale, and spinach all provide whopping amounts of vitamins K and A and are also significant sources of just about every other vitamin and mineral. In short, they’re amazing for you. Leafy green veggies are a bit harder to juice, but you really want to incorporate these into your cleanse for a variety of reasons. Because they do contain oxalates, use with care if you have kidney or gall bladder problems, though. These greens help your body in the following ways:

Bone health: The high amount of vitamin K helps keep your bones healthy. The calcium and magnesium are also great for skeletal health. 

Cancer prevention: The broad spectrum of antioxidants and anti-inflammatories makes these leafy greens awesome at preventing oxidation and other damage by free radicals. They also contain omega-3 fatty acids to fight free radicals. 

Detox support: Antioxidants and glucosinolates in leafy greens help with every step of detox, including at the genetic level. 

Heart health: Just as with cancer prevention, the anti-inflammatory properties of greens keep your blood vessels healthy and lower your cholesterol. The folate in them helps prevent homocysteine buildup, which is a leading cause of heart disease. 

Cranberries

Cranberries are red, so we know what that means: antioxidants! These little Thanksgiving treats should be appreciated and enjoyed year-round because, much like the other superfruits I’ve already covered, they’re amazing for you. Some of the goodies in them include manganese and vitamins C, K, and E. Here’s what else they offer:

Anti-aging benefits: In addition to the antioxidants and other goodies that protect you from the damage free radicals can do, cranberries specifically contain resveratrol, a big hitter in the anti-wrinkle world. 

Anti-inflammatory effects: Cranberries are shown to provide important anti-inflammatory benefits to your digestive tract, starting at the mouth and working their way down to the colon. This lowers your risk of all kinds of illnesses, including periodontal disease. 

Heart health: The antioxidants and anti-inflammatory properties of cranberries reduce oxidative stress and inflammation that can cause damage and plaque buildup in your blood vessels.

Immune support: Exciting studies are indicating that cranberries may help change the severity of cold and flu symptoms. Is there perhaps a cure for the common cold right around the corner? 

Urinary tract health: Cranberries can help you avoid uric acid kidney stones, and their antibacterial effects can help prevent urinary tract infections. 

Cucumbers

This refreshingly delightful, versatile veggie is nutritious as well as delicious and is a must-have for anybody serious about juicing. It provides great flavor to both fruit and veggie concoctions, and the antioxidants in it gave it the final shove into the top twenty. Cucumbers are a good source of vitamin K as well as phytonutrients. Some of the ways they give your health a boost include:

Antioxidant powers: Cucumbers are known for their extra free-radical scavenging benefits, as well as their anti-inflammatory properties. This helps with many different conditions, including arthritis, metabolic syndrome, and cardiovascular disease. 

Cancer prevention: Cucumbers are dense in phytonutrients known for their anti-cancer benefits. The cucurbitacins found in cukes block different signaling pathways required for cancer cell development. The lignans in cucumbers are associated with reduced risk of estrogen-related cancers, such as breast, uterine, ovarian, and prostate. 

Fennel

This peppery, crunchy bulb is known for its excellent antioxidant properties. It adds a freshness to your juice that works well with many other veggies, including tomatoes, cucumber, and carrots. Its main nutrients include vitamin C, potassium, manganese, folate, molybdenum, phosphorus, calcium, magnesium, iron, copper, and vitamin B3. Here’s what fennel has to offer:

Cancer prevention: Phytonutrients, specifically anethole, are suspected of shutting down the intercellular signaling system that stimulates tumor growth in the liver and possibly other organs. 

Heart and colon health: The folate and potassium in fennel helps reduce harmful (LDL) cholesterol levels and keep homocysteine levels from elevating. This prevents plaque buildup and other oxidative damage. It also supports healthy blood pressure. 

Immune support: Vitamin C helps boost your immune system so that you can fight off colds, illnesses, and other diseases caused by germs. Vitamin C also fights free radicals to keep you healthy and free of disease. 

Grapefruit

You’ve probably heard about the health benefits of grapefruit and its juice your entire life. Rich in vitamins C and A, grapefruit also contains potassium and B vitamins. Some of the specific benefits of grapefruit include:

Cancer prevention: Grapefruits contain several different antioxidants that are beneficial in protecting you from cancers, including cancers of the lung, skin, breast, stomach, and colon. As a matter of fact, limonin, a particular phytonutrient found in grapefruit, actually keeps cancer cells from proliferating. These antioxidants also work to promote good health in general by preventing damage from free radicals. 

Immune system support: This one’s a no-brainer. Because it’s packed with vitamin C, grapefruit is excellent if you’re looking for something to give your immune system a boost during cold and flu season. 

Kidney stones prevention: Because citric acid found in citrus fruits increases the pH in your urine, your risk of developing calcium stones is greatly reduced. 

Lower cholesterol: The pectin in grapefruit lowers both LDL levels in your blood and triglycerides. 

Grapes

These little round orbs are a great fruit to throw into the juicer. Not to mention the fact that they’re packed with antioxidants, they also have vitamins K, C, B1, and B6, manganese, and potassium. Grapes have a lot to offer:

Anti-aging benefits: Because they’re a rich source of the phytonutrient antioxidant resveratrol (among about thirty others), grapes are fantastic for wrinkle prevention and even reduction. 

Anti-inflammatory benefits: The antioxidants in grapes help prevent unwanted inflammation that leads to disease in a couple of different ways. They reduce the activity of pro-inflammatory messaging molecules and the production of pro-inflammatory enzymes. 

Blood sugar regulation: The phytonutrients in grapes are conducive to helping keep your blood sugar regulated. 

Cancer prevention: The antioxidants in grapes are particularly suited to helping reduce your risk of breast, prostate, and colon cancers. 

Cardiovascular health: This is probably the most studied area of grape benefits. Grapes in the form of red wine have been offered as the answer to the French paradox: a scientific question that addresses the fact that, though the French eat butter-laden, high-fat pastas, breads, sauces, and deserts, they are still among the most heart-healthy people on the planet. One of the explanations offered is the fact that they also consume red wine on a daily basis from the time they are young. 

Cognitive health: Consumption of grape juice has been shown to improve scores on verbal learning tests. 

Kiwifruit

This sweet, juicy little green fruit packs more vitamin C than an orange and tastes like a pleasant mix of strawberry, banana, and honeydew. Kiwifruit’s benefits include:

Asthma protection: There’s also an odd link between kiwifruit and a reduced incidence of respiratory-related problems such as asthma, wheezing, and shortness of breath in children. 

DNA protection: Scientists don’t understand exactly how it works, but kiwis have an amazing ability to protect the DNA in the nucleus of your cells from oxidation. 

Heart health: People who ate two to three kiwis a day for four weeks reduced their potential for forming blood clots by nearly 20 percent compared to those who didn’t eat kiwis. The fruit also reduces your triglycerides and protects your blood vessels and heart from oxidative damage. 

Macular degeneration risk reduction: The vitamin C and antioxidants in kiwifruit help protect you against age-related macular degeneration. 

Lemons and Limes

I’ve already noted the fact that you can see the protection from oxidation that lemon juice provides just by squirting it on apple slices. Imagine, then, what this can do for your insides! Lemons and limes have similar compositions and nearly identical health benefits, so I’m grouping them together here:

Cancer prevention and treatment: The antioxidants in lemons and limes work overtime to protect you from cancers of the skin, lung, stomach, colon, and mouth. In addition to helping prevent these cancers, limonin found in lemons and limes actually keeps cancer cells from dividing and proliferating. 

General health: Vitamin C found in these fruits is known to help prevent heart disease, many different kinds of cancer, and stroke. 

Rheumatoid arthritis protection: Studies indicate that vitamin C can help prevent age-related arthritis. Subjects in one long-term study who consumed the lowest amounts of vitamin C were more than three times more likely to develop arthritis than their C-consuming counterparts. 

Onions and Garlic

Pungently nutritious, onions, and garlic pack quite the punch, both to the nose and to the system. You may need to play with your juice combinations a bit to work onions and garlic into the mix but make an effort because they genuinely are good for you. They have vitamins C and B6, along with manganese, folate, potassium, and tryptophan. Their numerous benefits include:

Cancer prevention: Entire volumes have been written about the anti-carcinogenic effects of both garlic and onions, and much of it has to do with the antioxidants and sulfides in them. 

Digestive health: Onions and garlic are both being studied for their effects on stomach ulcers and other digestive issues. 

Immune health: The antioxidants in onions and garlic work hard to keep you healthy by fighting off colds, the flu, and other illnesses that you may battle on a daily basis. 

Iron metabolism: Garlic helps explicitly with the metabolism of iron by stimulating the production of ferroportin, a protein involved in the circulation of iron. 

Mouth health: Onions and garlic have antibacterial properties that may help kill the bacteria in your mouth that cause periodontal disease. 

Oranges

Also, packing a punch of vitamin C, oranges are rich in folate, vitamins B1 and A, potassium, and calcium. There are countless phytonutrients in an orange, too, including flavanones, anthocyanins, polyphenols, and hydroxycinnamic acids. In short, they’re extremely good for you! Here’s how:

Digestive health: Studies are showing that oranges may help you avoid ulcers, and may also reduce your risk of getting stomach cancer. 

Immune support: Everybody knows that if you’re getting a cold, coming down with the flu, or trying to recover from a hangover, you should drink orange juice. To delve a little deeper, vitamin C also prevents free radicals from triggering the inflammatory response that causes such illnesses as asthma, rheumatoid arthritis, cancer, and osteoarthritis. 

Lower bad cholesterol and heart health improvement: Vitamin C helps prevent the oxidization of cholesterol, which is what causes it to stick to the insides of your arteries. This helps prevent heart attacks and strokes. 

Respiratory health: Beta-cryptoxanthin, the orange-red carotenoid in oranges, is known to help keep your lungs healthy and prevent lung cancer. 

Superior to a supplement: The combination of nutrients, phytochemicals, antioxidants, and minerals in an orange all work together to provide many more health benefits than a vitamin C supplement alone can. 

Papaya

This pear-shaped fruit with bright orange flesh and little black seeds has more health benefits than just about any other fruit listed so far. It has roughly three times the amount of vitamin C as an orange, and it’s packed full of carotenes, flavonoids, B vitamins, pantothenic acid, folate, potassium, and magnesium. This benefits you in the following ways:

Cancer prevention: The vitamin C, beta-carotene, and vitamin E in papaya are related to a reduced risk of colon cancer. 

Heart health: Because of the extremely high vitamin C content, as well as vitamin E, folic acid, and vitamin A, papayas are extremely helpful in the prevention of hardened arteries and heart disease. 

Inflammation reduction: Vitamins A, C, and E, along with beta-carotene, are known as anti-inflammatories and can help prevent asthma, arthritis, and similar diseases. 

Immune system health: Vitamins C and A both help boost your immune system so that you can fight off such illnesses as infections, colds, and the flu. 

Vision health: Vitamin A is great for your eyes, and papaya has lots of it! 

Pears

Excellent for juicing, pears are tasty, but not so sweet that you can’t use them with a few vegetables just to add a slightly woodsy flavor. They have vitamins C and K in addition to phytonutrients, and they help your body in several ways:

Eye health: The vitamin C is helpful for preventing macular degeneration. 

Hypoallergenic: For some reason, people who are allergic to other fruits seem to be able to tolerate pears. This is one of the reasons that pears are popular as a portion of baby food. 

Pineapple

Pineapples are packed full of vitamin C and manganese. Also, they have significant amounts of vitamins B6 and B1, copper, and folate. The sweet, citrusy flavor is known and loved throughout the world. When you’re juicing pineapple, use the core and stem as well as the fruit because they’re rich in bromelain, which I’ll discuss here.

Bromelain: This is a complex mixture of chemicals and is associated with benefits such as digestive comfort and anti-inflammation. 

Energy production: The manganese and B vitamins found in pineapples work to create an enzyme reaction that will give you an energy boost to help start your day. 

Eye health: The antioxidants found in pineapples contribute to healthy vision and can help prevent age-related macular degeneration. 

Heart health: Again, vitamin C fights free radicals that would cause plaque buildup in your arteries. 

Immune support: The vitamin C works to keep you from getting ill. It also helps protect you from free-radical damage. 

Plums

These juicy, delicious fruits are also good for adding to vegetable juice in order to sweeten it without adding a ton of sweet or obvious flavor. Rich in vitamins C, K, and A, plums also have tryptophan and potassium, as well as a ton of phytonutrients. Their advantages include:

Cancer prevention: The antioxidants in plums help fight free radicals that cause cancer, aging, and other illnesses throughout the body. 

Immune system strength: I’ve already discussed the benefits of vitamin C for your immune system, and plums are chock-full of it! 

Iron absorption: There’s documented research showing that plums make iron more available for absorption. This may have something to do with the vitamin C, but scientists really don’t know. 

Potatoes

Looking for a way to get 438 percent of your daily vitamin A in one flavor-packed serving? If so, grab a sweet potato! Whether you opt for the orange or the purple variety, this tasty, dessert-like vegetable has vitamins C and B complex, manganese, tryptophan, potassium, and copper. It also juices well and adds flavor to any combination. Here are some reasons it’s great for you:

Blood sugar stability: It may seem odd that a starchy vegetable would help your blood sugar, but it does: sweet potatoes improve blood sugar regulation, even in people with type 2 diabetes. It’s suspected that the protein hormone adiponectin plays a key role in this. 

Eye health: Because of the high vitamin A (beta-carotene) levels, these rusty tubers are just as good for your eyes as a carrot! 

Heart health: The anti-inflammatory properties and antioxidants found in the sweet potato help keep your blood vessels healthy and bright. 

Nerve protection: The phytonutrient fibrinogen, which plays a significant role in blood clotting, can be harmful in large doses. It can damage nerve tissues and cause diseases such as multiple sclerosis. Sweet potatoes reduce inflammation and fibrinogen levels. 

Raspberries and Blackberries

Fragrant and sweet, with a texture that’s perfect for everything from eating raw to making pies, raspberries, and blackberries, are incredibly nutritious both whole and juiced. They are actually members of the rose family, as well as being cousins to each other. 

They’re high in vitamins C, K, and E, manganese, magnesium, folate, copper, and potassium. In addition, raspberries also have omega-3 fatty acids: a group of necessary nutrients more commonly found in fish. They’re also rich in tannins: phytonutrients that are responsible for much of the raspberry’s antioxidant power. These two berries have some of the following benefits:

Anti-aging benefits: Because of the antioxidants, manganese, and vitamin C, raspberries can help protect you from the damage caused by free radicals and oxidation. These include wrinkles, dull skin, and limp, dull hair. 

Antimicrobial protection: Raspberries can actually help your body fight certain fungi and bacteria that cause such issues as yeast infections, digestive issues, and some other illnesses. 

Antioxidant and anti-carcinogenic protection: Raspberries and blackberries are full of phytonutrients that fight free radicals known to cause heart disease, cancer, and many other illnesses and conditions. 

Heart health: The omega-3s in these berries are great for your heart as well as for your mood and cognitive function. What’s interesting is that these fatty acids are rarely found in fruits and vegetables. 

Red Cabbage

Though green cabbage is more commonly eaten than red, the red has all of the health benefits of green and then some. Because of the polyphenols that give it its color, as well as possessing a slightly sweeter flavor, shoot for the red. Here are a few reasons why:

Cancer prevention: This area of disease prevention is, by far, the most researched and documented. There are even certain cancers that red cabbage is known to treat. This is due to the wonderful combination of antioxidants, anti-inflammatories, and glucosinolates. 

Digestive support: Cabbage juice has been used for decades to treat ulcers. Newer studies also show that the antioxidants and anti-inflammatories also help your intestinal lining and increase the good bacteria within your stomach. 

Heart health: Cabbage contains enzymes that help bind with bile that would otherwise bond with fat and cause high cholesterol. 

Squash

For hundreds of years, squash has been used in simple rustic dishes and elegant recipes alike to add flavor, color, and nutrition. This yellow beauty has a texture similar to a cucumber, but it has a much higher nutritional value. Rich in vitamins A, C, and K, molybdenum, B vitamins, manganese, zinc, potassium, phosphorus, magnesium, copper, and tryptophan, squash also has protein and omega-3 fatty acids. Several ways it helps your body include:

Blood sugar stabilization: Vitamin B complex, zinc, and magnesium are important for sugar metabolism, as are omega-3s. 

Cancer prevention: Because of the antioxidants and anti-inflammatory properties found in squash, oxidative stress caused by free radicals is minimized when you eat squash. 

Cardio and digestive health: The anti-inflammatory properties of squash are great for protecting you from such diseases as gastric ulcers, hardened arteries, and other inflammatory issues. 

Eye health: Vitamin A, as well as lutein and zeaxanthin present in squash, protect you from cataracts and age-related macular degeneration. 

Prostate health: Men who suffer from non-cancerous enlargement of the prostate gland (BPH) may receive relief from frequent urination by consuming the seeds of summer squash. 

Strawberries

Delicious, nutritious strawberries. Rarely will you find a person who dislikes them, though you may find a few who are allergic? For the rest of us, though, these luscious berries make eating right so easy! They’re packed full of vitamin C (one serving has 140 percent of your daily requirement!) as well as manganese, folate, iodine, potassium, magnesium, vitamin K, and: surprise!: omega-3 fatty acids. Some ways that strawberries help you include:

Anti-aging benefits: Though this is also a relatively new area of study, strawberries are being associated with several different facets of anti-aging, including improved cognitive function, better balance, decreased risk of inflammatory arthritis and macular degeneration, and improved digestive health. 

Blood sugar regulation: This is a relatively new area of research. Regularly eating strawberries has officially been associated with a decreased risk of type 2 diabetes. It’s suspected that the polyphenols in strawberries play a key role in regulating your blood sugar. 

Cancer prevention: It goes without saying that the antioxidant punch that strawberries pack is extremely helpful in preventing several different types of cancer, including cancer of the cervix, colon, breast, and esophagus. 

Cardiovascular health: This is probably the best-documented benefit of strawberries. Because of the antioxidant and anti-inflammatory properties in the berry, there’s a ton of protection from the oxidative damage caused by free radicals. They also help keep your arteries clean, your blood pressure normal, and your bad cholesterol low. 

Tomatoes

Last but not least is the versatile tomato. Bursting with flavor and nutrients, it’s an excellent choice for a juice base, especially if you’re new to the whole juicing thing. It’s so easy to create delicious juices by starting with the tomato because just about anything that you add to it is going to taste good. Even garlic and onion are more tolerable when mixed with tomatoes (think liquid spaghetti sauce!), so be sure to have plenty of these gems on hand before you start your fast. Nutrients in tomatoes include vitamins C, A, E, K, and B complex, potassium, molybdenum, manganese, copper, magnesium, phosphorus, tryptophan, choline, iron, and protein. That translates to benefits for you in the following ways:

Bone health: Lycopene, along with other phytonutrients, reduces oxidative stress in bones. 

Cancer prevention: Alpha-tomatine, an antioxidant, has been shown to alter metabolic activity in prostate cancer cells as well as lung cancer cells. Research is also being conducted regarding its effect on pancreatic and breast cancer cells, using lycopene as well as the a-tomatine, and results are promising. 

Cardiovascular support: This is where tomatoes really get a gold star: they are significant to heart health in two ways. First, they’re packed with antioxidants that prevent plaque buildup and other damage caused by free radicals. Lycopene helps prevent the oxidation of fats in the membranes of your cells in your bloodstream. Second, lycopene and other phytonutrients in tomatoes regulate lipids in the bloodstream, which keeps your cholesterol down. They also help regulate blood pressure. 

Eye health: Because of their beta-carotene and zeaxanthin content, tomatoes play a crucial role in helping to prevent such eye diseases as cataracts and age-related macular degeneration. 

Watermelon

It may be listed last of the top fruits, but that’s because it starts with w! Watermelon is incredibly good for you, both in whole fruit and juiced form. It has an extremely high water content, so it’s filling if you’re looking for a nutritious snack. As a result, it’s a great way to boost the water content of your juices without adding an overwhelmingly fruity flavor.

Watermelon is packed with vitamins C and A, potassium, and magnesium. It also has the phytonutrient lycopene, which is a carotenoid. Some contributions to your health may be: 

Anti-aging benefits: Arginine, an amino acid that’s a product of the citrulline in watermelon, is being used to treat conditions, including erectile dysfunction, high blood pressure, insulin resistance, and type 2 diabetes. Arginine is also found in anti-aging creams, though there’s not really much research that shows that it’s typically effective. 

Cancer prevention: The lycopene in watermelon is linked with a reduced risk of cancers of the prostate, breast, colon, rectum, and lung. There’s also research that shows a decreased risk of endometrial cancer. 

Eye health: The antioxidants in watermelon work together to lower your risk of such age-related issues as reduced vision and macular degeneration. 

Increased energy: The B vitamins found in watermelon work with the magnesium and potassium to give you a nice energy boost that won’t leave you feeling drained later. 

In reviewing this list, many people may question why mango was not included. It was a tough decision because the wonderful-tasting fruit helps fight cancer, lowers cholesterol, helps clear up skin, helps maintain eye health, and alkalizes the body. However, it’s difficult to work with and isn’t readily available to everyone. It was for those two reasons that mango was left off the list, but if you like it and do have access, then, by all means, use it!

Now that I’ve touched on the health benefits of the top twenty fruits let’s look at which veggies are best for you. After I cover that, I’ll mention some herbs and spices, and then move on to some recipes. Keep reading: I’m almost to the best part!

Now that you know what the best fruits and vegetables are and what they can do for you let’s cover some herbs and spices that will boost both the flavor and nutritional value of your juices.

 

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