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My 10 Best Vegetables To Juice! Plus Top Vegetable Health Benefits

What are your 10 best vegetables to juice?

Here I will be giving you a peek into my own list of favorite vegetables for juicing and their most important nutrients. When it comes to choosing vegetables, the health benefits I look for are cancer fighting potential, heart health nutrients and inflammation-lowering compounds.

My 10 best vegetables to juice are all freely available and come absolutely crammed with crucial health-preserving nutrients and phytonutrients. Next time I will also give you my best fruits to juice, plus some combinations to try.

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Right, let's jump right into my list...

1. Celery (mild enough for beginners)

Together with cucumber, celery is one of my favorite choices in juicing recipes. Particularly so during the summer months when bloating and water retention can become a problem.

Celery acts a as a mild, natural diuretic. It can also be a great help for folks who struggle with high blood pressure, but discuss this with your doctor first.

5 Celery health benefits...

  1. Helps to reduce water retention
  2. Very good for preventing or lowering inflammation in the digestive tract
  3. Due to its anti-inflammatory properties, it can help to keep your cardiovascular system healthy
  4. Its unique phytonutrients may help to lower blood pressure, as these can help to relax the smooth muscles that surround your blood vessels
  5. The antioxidants in celery could help to lower your risk of developing certain cancers
Interesting fact

Apart from being rich in the more well-known and conventional antioxidants such as beta-carotene, celery is a particularly good source of phytochemicals called phenolic antioxidants. These are only found in plant-foods. Phenolic antioxidants play a huge role in preventing inflammation and protecting your cells from cancer-causing changes and damage.

5 Top nutrients in celery...

  • Vitamin K
  • Beta-carotene
  • Folate
  • Molybdenum
  • Potassium

2. Carrots (suitable for beginners)

If you prefer not to use too many fruits in your juices, carrots can add some sweetness. Of course they are a bit higher in sugar, but at the same time they come loaded with vital nutrients. I enjoy adding a bit of lemon, whenever a juice recipe requires the use of carrots.

5 Carrot health benefits...

  1. Enhanced liver detoxification
  2. Protects your eye health
  3. Could lower cholesterol
  4. Absolutely great for your skin!
  5. Help to lower your risk for developing heart disease

5 Top nutrients in carrots...

  • Beta-carotene
  • Potassium
  • Manganese
  • Vitamin K
  • Vitamin C

3. Kale (quite strong-tasting)

Interesting fact

Kale is also particularly rich in two less well-known carotenoids, namely lutein and zeaxanthin. Studies are showing these two phytonutrients to be extremely important for protecting eye health in the long run. This means that an adequate intake of lutein and zeaxanthin may help you to avoid age-related eye problems such as macular degeneration. In fact, future studies may even show that the substances can play a role in preventing other age-related diseases as well.

This is another nutrition powerhouse! In fact, even broccoli has to accept kale as the winner in the nutrient-stakes! Start with small amounts in order to adjust to the taste. Always mix these greens with other veggies or fruits.

5 Kale health benefits

  1. The glucosinolates in kale can help to lower your risk of certain cancers, including breast and prostate cancer.
  2. Superb for eye health (see below)
  3. Great for normalizing cholesterol. Although juicing it is great, also make sure that you eat it lightly steamed, to get the full benefit of the fiber in kale
  4. Kale can help your body with detoxification
  5. As it helps to keep your cardiovascular system healthy, it may reduce the incidence of strokes

5 Top nutrients in kale

  • Vitamin K
  • Manganese
  • Beta-carotene
  • Vitamin C
  • Calcium

4. Spinach

If you are looking for a veggie with a truly impressive nutrient 'punch', you have found it in spinach. Just remember that, if you have gout, gallbladder or kidney problems, speak to your doctor about your intake of spinach and other foods rich in oxalates and purines. You may have to be careful with these.

For a milder taste, you could use baby spinach leaves.

5 Spinach health benefits

  1. Eye health protection
  2. Cancer protection
  3. Promoting bone health
  4. Lowering levels of inflammation in your body
  5. Great for heart health

5 Top nutrients in spinach

  • Vitamin K
  • Beta-carotene
  • Manganese
  • Iron
  • Magnesium

5. Zucchini (mild enough for beginners)

Interesting fact

This is a great diet food! Yes, if you are trying to lose weight, zucchini is an excellent choice for your menus and juicing recipes. It has a GI value of under 50 and is very low in calories. It won't cause a spike in blood sugar. I find it very useful in juicing recipes where I want to lower the sugar content. It does extremely well in combination with things like cucumber and celery.

It is also a water-rich veggie, which is why it is so good to juice. You can opt for green zucchini or the wonderfully deep yellow one. Due to its fiber and water content, it can help to fill you up, without adding much to your calorie intake.

Zucchini (courgette or baby marrow) is one of the summer squashes. This is one you can really eat skin and all to make the most of it. It is a versatile veggie that can be juiced, eaten raw in salads or prepared lightly steamed.

Avoid microwaving or boiling it, in order to retain as many of the nutrients as possible. When eaten (as opposed to juicing it), it is an extremely good source of fiber.

5 Zucchini health benefits

  1. The magnesium and potassium in zucchini can help to normalize blood pressure
  2. Can boost your immune system
  3. Superb for eye health, thanks to carotenoids like lutein and zeaxanthin
  4. Can help with a healthy blood sugar level
  5. Gets top marks for its anti-inflammatory role, thanks to carotenoids such as beta-cryptoxanthin, zeaxanthin and lutein. It's omega-3 fatty acids are also of importance in this regard.

5 Top nutrients in zucchini

  • Vitamin B6
  • Manganese
  • Potassium
  • Vitamin C
  • Molybdenum

6. Beetroot

When you are new to juicing, adding some beetroot to a juice recipe can help to give it a much more appealing color. At the same time, you will be adding a veggie with a fairly unique set of nutrients.

4 Beetroot health benefits

  1. One of the best veggies for detoxifying your liver
  2. Beets could be an important ally if you are aiming to lower your risk for developing heart disease. One of the nutrients that can help here is folate, which may lower homocysteine in your body.
  3. Beets are rich in nitrates, which can help your body to produce more nitric oxide. This is great for your cardiovascular system, for lowering blood pressure, as well as for improving blood flow to your brain. This is good news for optimal long-term brain functioning.
  4. Beetroot comes packed with unique and powerful antioxidants. So, whenever you enjoy beets, you can know that you are adding to your body's inflammation-fighting potential. Reduced inflammation has to do with a lower risk of heart disease, cancer, diabetes, age-related conditions and can even help to keep your skin younger for longer!

5 Top nutrients in beetroot

  • Vitamin C
  • Potassium
  • Folate
  • Manganese
  • Tryptophan

7. Cabbage

By now you probably know that cabbage is one of the cruciferous veggies that can help with estrogen balance in your body, as well as with weight loss. Even if you would not enjoy cabbage juice on its own, it tastes great in juice recipes that include a variety of other ingredients. Even folks who don't normally eat cabbage, find that having it in a juice recipe is fine.

4 Cabbage health benefits

  1. One of the main benefits of cabbage is its healing and soothing effect on the whole digestive system. This is because the nutrient profile of cabbage includes substances like glucosinolates and glutamine. The glucosinolates are converted into isothiocyanates. These set a process in motion that may help to prevent stomach ulcers and could also aid in healing them
  2. The glucosinolates also offer crucial cancer protection when they are converted into isothiocyanates in your body
  3. To get even more anti-inflammatory benefits from the antioxidants in cabbage, try to eat or juice red cabbage as often as you can
  4. To retain as many of the benefits of the nutrients in cabbage as possible, never boil or cook it for long periods. Eating it raw or lightly steamed is best, especially when it comes to its cholesterol-lowering effect. When you juice it and don't want to lose out on so much fiber, you could always stir some of the pulp back into the juice

5 Top nutrients in cabbage

  • Vitamin C
  • Vitamin K
  • Molybdenum
  • Vitamin B6
  • Manganese

8. Bell peppers

Important Note:

  • If you have any ailment or are pregnant, please discuss juicing with your doctor first. This is vital, as you may need to limit your intake of certain fruits and vegetables.
  • Never drink medication with juice (use water or as prescribed), as juices may interfere with the absorption of medication.
  • Never change your medication dosage without consulting your doctor first.

  • This is another 'vegetable' that is a fruit if you look at it from a botanical standpoint. However, in kitchens all over the world they are seen as veggies, so that is where I list them. The most commonly used ones are red, orange, green, purple and yellow.

    If you want the sweetest ones, choose red, yellow or orange. The riper they are and the deeper the color, the richer their nutrient content will be. However, make sure that they are not overly ripe and starting to show blemishes.

    6 Bell pepper health benefits

    1. This colorful veggie gives you plenty of lutein and zeaxanthin, which are great for preventing age-related diseases of the eye. Yellow peppers are tops here.
    2. Can help to lower your risk of having a heart attack or a stroke
    3. The broad range of antioxidants in peppers can give you protection against free radicals and therefore may help to prevent certain cancers and other degenerative diseases
    4. Target red bell peppers for the highest level of cancer-fighting lycopene
    5. Bell peppers are powerful inflammation fighters to include in your nutrition toolbox. They may help with conditions such as arthritis and asthma
    6. Thanks to their extraordinary nutrient profile, bell peppers will give your whole immune system a welcome boost!

    7 Top nutrients in bell peppers

    • Beta-carotene
    • Folate
    • This is a vitamin C giant! In fact, it can give you around 3 times more vitamin C than an orange!
    • Vitamin B6
    • Vitamin K
    • Manganese
    • Vitamin E

    9. Broccoli

    Broccoli is one of my favorite vitamin C foods! At the same time I can know that it gives me lots of other cancer-fighting antioxidants.

    And, did you know that broccoli is also a good source of a particular form of omega-3 fatty acids? How's that for a powerful green nutrient-package? Juicing is the easy way to get it down, if you don't enjoy the taste.

    5 Broccoli health benefits

    1. Cancer protection
    2. Detoxification
    3. Broccoli can help with skin health and may help to counteract some of the long-term skin damage caused by sun exposure
    4. The glucosinolates in broccoli can play a role in keeping the lining of your stomach healthy
    5. Many other organs in your body can benefit from revving up your broccoli intake, such as your heart and vascular system, your eyes and your brain.

    5 Top nutrients in broccoli

    • Vitamin K
    • Tryptophan
    • Vitamin C
    • Manganese
    • Folate

    10. Cucumber (mild-tasting for beginners)

    Interesting fact

    Many of us associate cucumbers with the 'less important' veggies, due to their high water content and fairly bland taste. However, cucumbers are more cool than you would have thought!

    Not only do they sport a good supply of well-known nutrients such as vitamin K, but they also come loaded with unique phytonutrients such as cucurbitacins and lignans. These fairly unfamiliar compounds could benefit cardiovascular health, fight inflammation and may even offer some cancer protection.

    So, the next time you open your refrigerator, you may want to look at that cucumber with some new respect!:-)

    Botanically speaking, cucumber is a fruit, but in the kitchen it is used as a veggie. So, I am including them in my vegetable list. To make the most of the cucumbers you buy, try to get organic ones. Most of the conventional ones come waxed, so you would have to peel them and lose out on crucial nutrients in the skin, such as silica. Also include the seeds when juicing or eating cucumbers.

    5 Cucumber health benefits

    1. Excellent for hydration, due to their high water content
    2. Great for skin irritations and skin health in general. In fact, your nails and hair will also benefit if you juice cucumber
    3. The silica in cucumbers, together with some of the other nutrients, also play a role in the formation of collagen. This can help with improved bone density.
    4. The molybdenum in cucumber is a nutrient that can help with the functioning of enzymes in your brain. So, cucumbers may be beneficial when it comes to your memory and other brain issues
    5. A great, low-sugar way to increase the quantity of a juicing recipe

    Top 5 nutrients in cucumber

    • Vitamin C
    • Magnesium
    • Vitamin K
    • Potassium
    • Molybdenum
    So, there you have my 10 best vegetables to juice! Remember that the fat soluble vitamins (A, D, E and K) will be better absorbed if you enjoy a healthy fat with your juice. These can include some ground nuts or flax seed in your juice, a celery stick with peanut butter, shredded coconut, a small piece of cheese, etc.

    > From the juicing for health desk of Rika Susan

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