Green juice offers a variety of health benefits, such as supporting weight loss, strengthening the immune system, helping detoxify the body, and preventing cardiovascular disease.
This is because green juice is made with fruits, vegetables, and herbs containing antioxidant, anti-inflammatory, appetite-suppressing, and lipid-lowering properties.
Green juice does not provide complete nutrition and should not be substituted for a meal or consumed in place of water. To obtain all the benefits of green juice it is important to include it as part of a healthy diet in combination with regular physical exercise.
Health benefits
The main health benefits of green juice are:
1. Supporting weight loss
Green juice can help support weight loss because it contains foods high in fiber that help control hunger.
There is no single food or beverage that achieve weight loss on its own. To help support weight loss, green juice should be included as part of a healthy, low-calorie diet in combination with regular physical exercise.
2. Strengthening the immune system
Green juice contains essential nutrients like vitamin C, vitamin A, and minerals that strengthen the immune system and help maintain good overall health.
In this way, green juice helps combat inflammation and infections in the body caused by viruses, fungi, and bacteria.
Check out other immune system boosters.
3. Increasing hydration
Green juice is prepared using water or coconut water and is a great way to boost hydration and cool off on hotter days.
4. Helping detoxify the body
Green juice can help detoxify the body because it contains fruits and vegetables rich in fiber, antioxidants, vitamins, and minerals that help convert toxic compounds into less toxic substances that are more easily eliminated by the body.
It is important to note that detoxification of the body is already performed naturally by the liver, intestines, and kidneys, supported by healthy habits like drinking enough water, eating a balanced diet, exercising regularly, avoiding alcohol, and getting a good night's sleep.
5. Supporting digestion and gut health
The fiber in green juice helps increase stool volume and stimulate gut motility to maintain good functioning of the intestines and prevent constipation. To get the most benefits from its fiber content, avoid straining green juice before drinking.
6. Preventing cardiovascular disease
The vitamins, minerals, fiber, and phenolic compounds found in green juice may help prevent cardiovascular disease, such as angina, stroke, and atherosclerosis.
This is because these nutrients and bioactive compounds possess antioxidant, lipid-lowering, and anti-inflammatory properties.
7. Helping lower the risk of cancer
Green juice may help lower the risk of cancer because it contains flavonoids, carotenoids, and polyphenols. These bioactive compounds have antioxidant properties that combat free radicals, helping prevent the development of cancer cells and inhibiting tumor formation.
How to make
To make a basic green juice, simply combine fruits, vegetables, and liquid (water or coconut water) in a blender and blend until smooth.
Transfer the juice to a glass and drink immediately, preferably without straining or adding sugar.
Green juice can be consumed at any time of day with both meals and snacks.
Healthy recipes
Examples of healthy and delicious green juice recipes include:
1. Green detox juice
This juice contains fruits and vegetables rich in fiber, antioxidants, vitamins, and minerals to help the body eliminate toxic compounds more easily.
Ingredients:
- 1 lettuce leaf;
- ¼ small zucchini with the peel;
- 1 apple with the skin;
- 1 small sprig of parsley;
- 200 mL (6 oz) filtered water.
Directions:
Wash the parsley and lettuce leaf. Tear the lettuce and cut the zucchini and apple into cubes. Next, place all of the ingredients in a blender and blend for 2 to 3 minutes or until well combined. Transfer to a glass and drink immediately, preferably without straining.
See other detox drinks.
2. Green juice for weight loss
This green juice is low in calories and high in fiber, contributing to weight loss by helping you cut calories and keeping you feeling fuller longer.
Ingredients:
- 1 handful spinach leaves;
- ½ medium cucumber;
- 1 green apple with the skin;
- Juice of ½ a lemon;
- 150 mL (5 oz) filtered water.
Directions:
Wash the spinach leaves, cucumber, and apple. Cut the cucumber and apple into slices or cubes. Combine all of the ingredients in a blender and blend for about 3 minutes.
Transfer the mixture into a glass and drink, preferably without straining.
3. Green juice with kale
Ingredients:
- 1 kale leaf;
- 150 mL (5 oz) coconut water;
- 2 cm (¾ in) fresh ginger root;
- Ice as desired.
Directions:
Wash and tear the kale leaf. Blend the ingredients together in a blender for 1 to 3 minutes and serve immediately, preferably without straining or adding sugar.
4. Green juice immune booster
Swiss chard, mint, and chlorella contain vitamin C, vitamin A, and bioactive compounds that help boost production of the body's defense cells to increase immunity.
Ingredients:
- 1 leaf Swiss chard;
- ½ tsp chlorella powder;
- 150 mL (5 oz) filtered water;
- Mint leaves to taste.
Directions:
Wash the Swiss chard and mint leaves and roughly chop. Place all of the ingredients in a blender and blend until smooth.
Transfer to a glass and drink immediately, preferably without straining or adding sugar.
5. Green juice with ora-pro-nobis
Ingredients:
- Juice of ½ a lemon;
- 4 ora-pro-nobis leaves (Pereskia aculeata or Barbados gooseberry);
- ½ small apple with the skin;
- 150 mL (5 oz) cold water.
Directions:
Wash the ora-pro-nobis leaves and tear in half with your hands. Cut the apple into cubes. Combine all of the ingredients in a blender and blend until smooth. Transfer to a glass and drink immediately, without straining or adding sugar.
6. Green juice with pineapple
Ingredients:
- 1 kale leaf;
- 1 thick slice of pineapple;
- 150 mL (5 oz) water;
- 2 tsp chia seeds.
Directions:
Wash the kale leaf and tear apart with your hands. Cut the pineapple into cubes. Place all of the ingredients (except for the chia seeds) in a blender and blend for about 2 minutes. Transfer the mixture to a glass. Add the chia seeds and stir well to combine. Drink without straining or adding sugar.
7. Orange green juice
Ingredients:
- 2 lettuce leaves;
- 1 medium orange;
- 2 cm (¾ in) fresh ginger root;
- 100 mL (3 oz) filtered water.
Directions:
Wash and tear the lettuce leaves. Peel the orange and remove the seeds, then cut into cubes. Place all of the ingredients in a blender and blend until smooth. Transfer to a glass and drink without straining or adding sugar.
Contraindications to use
Green juice containing ginger should not be consumed by children less than 6 years old, people taking anticoagulants, or people with gallstones, gastric ulcers, or circulation problems.
People who are pregnant should only consume green juice with ginger if approved by their OBGYN or midwife.
Green juice made with chlorella or mint should be avoided by people with severe reflux, hiatal hernias, and seafood allergies. Children and people who are pregnant or breastfeeding should also avoid green juice with chlorella or mint.
Is green juice ok during pregnancy?
In general, people who are pregnant can drink green juice, however green juice made with chlorella, ginger, green tea, black tea, and/or hibiscus should not be consumed by pregnant people unless approved by a doctor or other healthcare provider.