Almost everyone loves fruit juice, even the people who don’t like eating fruits can not say no to a freshly squeezed glass of juice. Drinking fruit juice is a quick, easy, and delicious way to increase your fruit intake, and you can even add vegetables to it for increased benefits. Let’s discuss the different types of fruit juices and their benefits for our health.
Benefits of Different Fruit Juices
According to the My Plate Guidelines, adding two servings of fruit to the daily diet for adults has been recommended, one cup of fruit juice equals eating two fruits. So, it is an easy way of getting vitamins and minerals when you are on the go.
1. Apple Juice Benefits
Apple juice is one of the most famous and readily available fruit juices around the globe. Apples are full of vitamins and minerals, and their juice is extracted by pressing them. Apple juice has Vitamin A, C, E, B complex, Calcium, Iron, Potassium, and Phosphorus. According to organic facts, fresh apple juice has many health benefits, including:
- improves digestion
- removal of toxins from the body
- Vitamin C boosts the immune system
- strengthens the body’s metabolism
- might aid in weight loss
- improves respiration
- promotes glowing skin
- acts as a vasodilator and improves heart health
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Calories in Apple Juice
One glass (250 ml) of unsweetened apple juice has around 123 calories, 0.3g fats, 30.6 g carbs, 0.3 g fiber, and 0.2 g proteins.
2. Orange Juice Benefits
Orange juice is everyone’s favorite; we all love drinking orange juice while sitting on the roof and soaking the sun’s warmth in the Winter. Orange juice is enjoyed both with and without pulp; its pulp is quite beneficial as it has lots of fiber. It’s loaded with Vitamin C and has other beneficial vitamins and minerals as well. The main benefits of drinking fresh orange juice are:
- Maintains heart health
- Increases iron absorption in the body
- has positive effects on brain function
- boosts immune responses and wound healing
- reduces inflammation
- good for weight management
- reduces the risk of kidney stones
- might improve asthma symptoms
Calories in Orange Juice
One glass (250 ml) of fresh unsweetened orange juice has approximately 118 calories, 0.5g fats, 27.2g carbs, 0.5g fiber, and 1.8g protein.
3. Pomegranate Juice Benefits
Pomegranate or Anaar fruit juice is made by blending the fruit seeds in water and straining the liquid. Pomegranate juice is pretty expensive because it takes a large number of seeds to make one cup of juice. However, it is worth the money since it contains Vitamin A, C, E, and folic acid. Its benefits include:
- antioxidant properties
- protects against viruses
- might help prevent cancer
- help fight diseases
- keeps blood pressure in the normal range
- aids digestive system
- improves skin
Calories in Pomegranate Juice
One glass (250 ml) of fresh unsweetened pomegranate juice has 134 calories, 0.7g fat, 33g carbs, 0.3g fiber, and 0.4g protein.
4. Grape Juice Benefits
Grapes are high in antioxidants that protect your health, such as resveratrol and flavonoids. These antioxidants are found primarily in grape skin, stem, leaf, and seeds rather than in the grape pulp. Dark red and purple grapes contain more antioxidants than white or green grapes. The benefits of grape juice are:
- has anti-inflammatory and antioxidant properties
- prevents tumor growth in organs like the liver
- reduces adverse effects of sodium
- helps with constipation
- lowers the risk of type 2 diabetes
- prevents many eye disease
- improves acne and dark spots
Calories in Grape Juice
One glass (250 ml) of fresh unsweetened grape juice has around 152 calories, o.3g fats, 37g carbohydrates, 0.5g fiber, and 0.9g protein.
5. Sugarcane Juice Benefits
Sugarcane juice, also commonly known as ‘roh’ in Urdu, can be easily found in the streets of Pakistan. It has multiple health benefits and is made by applying pressure to the sugarcane. In addition to removing toxins from the body, It manages the body’s heat response and provides a cooling effect. Other benefits include:
- acts as a diuretic to relieve constipation
- strengthens the liver
- helps the body recover from protein loses
- treats dryness
- provides energy and fights fatigue
- prevents heatstroke in summers
- might prevent bad breath and tooth decay
- helps with urinary tract infections
- prevents kidney problems
- good for weight loss
Calories in Sugarcane Juice
One glass (250 ml) of fresh unsweetened sugarcane juice has around 128 calories, 0g fat, 31g carbs, 0.2g fiber, and 0.3g protein.
The Bottom Line
According to the 2015-2020 Dietary Guidelines, fresh and unsweetened fruit juice has been included in the fruit group and can account for up to half of your daily fruit intake. One cup of fresh fruit juice is equal to two servings of fruits. Fruit juices are nutrient-rich, containing many essential minerals and vitamins. They are an easy way of boosting your overall health and fighting diseases. However, people with certain health conditions like diabetes or kidney disorder must consult a nutritionist before taking any fruit juice.
1. Is it OK to drink fruit juice every day?
Yes, it is healthy to drink one cup of fresh fruit juice every day.
2. What is the healthiest fruit juice?
All fruits are healthy and each has its own set of benefits. Juice that is made from 100 percent fruit without the addition of sugar and other additives is the healthiest and provides the most benefits.
3. Why is fruit juice bad for you?
Fresh and all-natural fruit juice is not bad for your health. However, if you are a patient of any disease, it is recommended to ask your doctor before taking any juice.
4. When should I drink fruit juice?
You can enjoy fresh fruit juice at any time of the day but it is recommended to take it in the morning for maximum benefits.
Book an appointment now, to answer all your queries. You can book an appointment with the top Nutritionists in Pakistan through Marham by calling at Marham helpline: 0311-1222398 or by online booking facility through the website or Marham mobile app.
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