Which Juice is the Healthiest for Your Health: Dietitian’s Recommendations
Dietitian Rob Hobson shared expert insights on choosing fruit juices and their impact on health. According to him, juice can be a good source of vitamins and minerals, but excessive consumption of this beverage can harm the body.
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According to the recommendations from Public Health England, the daily intake of fruit juice should not exceed 150 ml. Exceeding this amount increases the risk of developing cavities, obesity, and type 2 diabetes.
Juices that Provide the Most Benefits
Pomegranate juice has been named the healthiest. Its regular consumption supports cardiovascular health due to polyphenols that reduce oxidative stress and improve endothelial function. The ellagitannins in pomegranate juice help control blood sugar levels after consuming starchy foods.
Orange juice is a valuable source of vitamin C (providing more than half of the daily requirement), folic acid, and potassium. Consuming small portions helps increase vitamin C levels and reduce inflammatory processes in the body.
Grapefruit juice contains a significant amount of potassium, nearly half of the daily requirement of vitamin C, as well as antioxidants, including naringin. However, individuals taking statins, hypertension medications, or antidepressants should be cautious: compounds in grapefruit can affect the absorption of these medications, increasing their concentration in the blood.
Cranberry juice is recommended for preventing recurrent urinary tract infections. Thanks to proanthocyanidins, cranberries prevent bacteria, including E. coli, from adhering to the walls of the urinary tract.
Pineapple juice stands out for its content of vitamin C, manganese, and bromelain, which supports bone health, aids digestion, and reduces inflammation. However, due to its high natural sugar content, it is important to control the portion size of pineapple juice.
Less Beneficial Juices
Apple and grape juice are high in sugars but contain fewer vitamins and antioxidants compared to orange or pomegranate juice. Studies confirm the benefits of consuming whole apples for lowering “bad” cholesterol levels, but this effect is not observed with apple juice consumption.
“When you drink juice, your body absorbs natural sugars and nutrients faster than from whole fruits, as the fiber is removed. You still receive vitamins and minerals, often in highly bioavailable forms, but you lose the beneficial properties of fiber for gut health, satiety, and blood sugar regulation,” explains Hobson.
The dietitian notes that fruit juices can contribute to weight gain, as they are easier to consume in large volumes, exceeding the recommended limit of 150 ml per day and consequently increasing calorie intake.