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How do I choose a healthy juice?

Look for juices labelled “100 percent juice.” Juices labelled “beverage,” “drink,” or “cocktail” often contain added sugars (such as high-fructose corn syrup), sodium, and artificial colours. Opt for cloudy juices with visible sediment at the bottom of the bottle.

alive.com - How to Choose Healthy Juices - alive magazine
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When choosing juice for your family, remember that not all juices are created nutritionally equal.

Juice checklist

Keep the following suggestions in mind the next time you stroll down the juice aisle. Look for juices labelled “100 percent juice.” Juices labelled “beverage,” “drink,” or “cocktail” often contain added sugars (such as high-fructose corn syrup), sodium, and artificial colours. Opt for cloudy juices with visible sediment at the bottom of the bottle. The cloudier the juice, the more skin, pulp, and seeds it contains. For example, a glass of pulpy orange juice packs a stronger nutritional punch than a glass of clear apple juice.

When possible, choose organic juices to avoid pesticide and chemical contamination.

Look for juices that are pasteurized, as unpasteurized juices may contain pathogens that may cause illness.

Best juice choices

When in doubt, try one of the following nutritious and antioxidant-rich juices.

Orange juice

When it comes to vitamin C content, orange juice is one of the best. Just 1 cup (250 mL) provides 207 percent of the daily recommended value of this immune-boosting vitamin. Vitamin C protects the body from damaging free radicals, promotes healthy growth and repair of tissues, is essential in wound healing, and, when eaten with a meal, even aids in iron absorption.

Powerful purple juices

Grape, cranberry, and pomegranate juices get their deep red and purple hues from a flavonoid pigment called anthocyanin and contain disease-fighting flavonoids called proanthocyanidins. One study found proanthocyanidins to possess 50 times the antioxidant activity of vitamin C and 20 times the antioxidant activity of vitamin E. The proanthocyanidins in cranberry juice, in particular, are thought to ward off bacterial and viral infections. Another purple superstar, prune juice, is proving to be more than just a digestive aid. Prune juice is high in iron, zinc, and dietary fibre. It also contains neochlorogenic and chlorogenic acids, two unique plant phenols that may protect the fat in cell membranes from oxidative damage.

Veggie concoctions

Tomato juice is packed full of heart-healthy lycopene, while kid-friendly carrot juice is high in the antioxidant beta carotene. When needed, our bodies convert beta carotene into vitamin A, which is essential for maintaining a strong immune system, healthy skin, and good vision. One cup (250 mL) of carrot juice provides a whopping 903 percent of the daily recommended value of vitamin A.

Vegetable juices also often contain more dietary fibre than fruit juices.

Moderation is key

Although there are many positive health benefits associated with drinking 100 percent juice, because of its tendency to be high in calories and natural sugars, drinking too much of it can lead to weight gain, tooth decay, and even malnutrition.

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Is apple juice healthier than Coke?

Apple juice may have more sugar than a soda or carbonated beverage, but the sugar in 100% juices is fructose which is naturally occurring in the fruit; in addition to the sugar, juice contains a variety of valuable nutrients (depending on the type of juice) that soda does not have: Vitamin C, calcium, potassium and ...

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Apple Juice

Apple juice is a beverage made by pressing chopped apples to squeeze out their juice. This liquid is then filtered to remove sediment and pulp before being bottled. Most apple juice on the market has been pasteurized, a heating process that kills microorganisms. The Food and Drug Administration (FDA) requires unpasteurized juice products to have labels stating that they may contain harmful bacteria. Outbreaks of serious illness and even deaths have been linked to drinking unpasteurized apple juice tainted with E. coli bacteria. Consuming unpasteurized apple juice may be particularly unsafe for children, the elderly, pregnant women, and people with weak immune systems. Apple juice is a good source of potassium, an essential mineral, and is often fortified with vitamin C. Apple juice is also naturally high in sugar. One cup (8 ounces) of unsweetened apple juice contains about 25 grams of sugar. That’s 6 teaspoons, or roughly the same amount of sugar as in a cup of root beer. A large apple contains a similar amount of sugar, but unlike apple juice, it also provides a healthy 5 grams of fiber. You may have heard that apple juice contains arsenic. This element occurs naturally in the environment, including the soil and water. Arsenic was also once used in agricultural pesticides. That’s why traces of arsenic can be found in apples and other fruits and vegetables. Consuming large amounts of arsenic has been linked to some forms of cancer and other health problems. The FDA has determined that apple juice sold in the United States contains very small amounts of arsenic and is safe to drink.

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