What Juicing Really Does to Your Body

Juicing is more than just a wellness trend it’s a popular way to pack in fruits and vegetables when life gets busy. Whether you’re sipping cold-pressed green juice or making your own blends at home, juicing can help increase your intake of key vitamins and plant compounds.

But is it really healthier than eating whole produce? And what actually happens to your body when you drink your fruits and veggies instead of eating them?

Here’s what you need to know before jumping on the juicing bandwagon.

1. You’ll Likely Boost Your Nutrient Intake

Juices made from fresh produce are rich in essential vitamins like vitamin A, vitamin C, potassium, and folate. Cold-pressed juices, in particular, preserve more of these nutrients thanks to their low-heat extraction method, which helps maintain antioxidant levels.

Incorporating a variety of fruits and vegetables into juices may support:

• Immune function

• Eye health

• Skin appearance

• Cellular repair

2. You Miss Out on Fiber

One of the biggest drawbacks of juicing is that it removes the fiber-rich pulp and skin, which are essential for digestion, blood sugar regulation, and cholesterol control. Fiber is also key to helping you feel full, which may support healthy weight management.

Juicing can still have a place in a high-fiber diet, but it shouldn’t replace whole fruits and vegetables entirely.

3. You May Reduce Inflammation

Many fruits and vegetables used in juices are high in antioxidants, which help neutralize inflammation and oxidative stress two factors linked to chronic conditions like heart disease and cancer.

Juices with notable anti-inflammatory properties include:

• Orange

• Tart cherry

• Tomato

• Plum

Spices like turmeric and ginger, often added to juice blends, may also offer additional anti-inflammatory benefits.

4. Your Skin Might Glow a Little More

Hydration from juice can improve skin texture and reduce dryness, especially when you're not drinking enough water. Certain juices may also boost collagen production, thanks to their vitamin C and carotenoid content.

Juices made from carrots, sweet potatoes, spinach, citrus fruits, berries, and kiwifruit are particularly rich in nutrients that support skin health.

5. Your Immune System Could Get a Lift

Juicing can provide a concentrated dose of immune-supporting nutrients:

• Vitamin A (sweet potatoes, cantaloupe, spinach) helps keep skin and mucous membranes intact

• Vitamin C (citrus, berries, leafy greens) is vital for immune response and antioxidant protection

• Vitamin E (leafy greens, nuts, seeds) supports immune cell function

While no juice can prevent illness, a nutrient-rich diet can support your body’s natural defenses.

6. Your Brain May Thank You

Some research has linked higher intake of fruits and vegetables with improved cognitive function and slower mental decline. One 2024 study found that regular consumption of fruit and vegetable juice was associated with a reduced risk of cognitive decline, especially when compared to sugary or artificially sweetened beverages.

Juices high in flavonoids, carotenoids, and polyphenols such as those made with grapes, leafy greens, beets, and cherries may be particularly beneficial for brain health.

7. Your Energy Levels Might Improve

Even mild dehydration can lead to fatigue. Juicing not only rehydrates but also delivers natural sugars and carbohydrates, making it a quick source of energy especially pre-workout.

Leafy greens also contribute magnesium, iron, and B vitamins, which support metabolism and stamina.

8. Your Heart Health May Benefit

Certain juices have been linked with better blood pressure and circulation, especially those made from:

• Beets (high in nitrates, which widen blood vessels)

• Celery

• Pomegranate

• Orange

• Cherry

These benefits are tied to the antioxidants and vitamins in juice, which may help reduce arterial plaque, lower blood pressure, and prevent clotting.

9. Your Mood Could Lift

There’s growing evidence that a diet rich in fruits and vegetables can improve mental health. In fact, people who consume five or more servings a day—juice included—report lower levels of depression and anxiety.

Produce linked to better mood includes:

• Citrus fruits

• Bananas

• Spinach and leafy greens

• Carrots

• Kiwifruit

• Cucumbers

Higher levels of vitamin C and potassium, common in many juices, are particularly associated with improved mood regulation.

10. But Watch for Sugar Spikes and Food Safety

Not all juices are created equal especially those made primarily from fruit. Without fiber to slow digestion, natural sugars in juice can quickly spike blood sugar levels, which may be problematic for people with diabetes or insulin resistance.

Also, unpasteurized cold-pressed juices can pose a risk for foodborne illness. Pregnant individuals, older adults, young children, and people with weakened immune systems should opt for pasteurized versions or consult with a healthcare provider.

Smart Juicing Tips

• Use more vegetables than fruit to keep sugar content low. A 3:1 veggie-to-fruit ratio is ideal.

• Choose 100% juice with no added sugars if buying bottled.

• Drink juice as a supplement, not a substitute for whole produce.

• Balance your diet with fiber-rich foods to support digestive health.

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