What juices are healthy?

Juices are a healthy source of vitamins, minerals and antioxidants, which help protect cells and support heart health.

Carrots are considered a healthy vegetable for juice, but you should not use too much - Illustration photo

Juices that are diluted and contain high amounts of sugar can reduce their nutritional value and are unhealthy if consumed regularly. Choosing 100% juice, without added sugar or artificial ingredients, is the healthiest option for you.

Carrot juice

Carrot juice is a rich source of vitamin E, vitamin C and minerals such as potassium that can help regulate blood pressure. It is a rich source of antioxidants, which not only enhance the vibrant color of carrots but also provide many health benefits.

Carrot juice can hydrate the body with its high water content and low calories. A 230ml serving of carrot juice contains: Water: 213g; Calories: 96; Protein: 2.28g; Total fat: 0.36g; Saturated fat: 0.065g; Carbohydrate: 22g; Sugars: 9.38g; Vitamin C: 20mg.

Pomegranate juice

Pomegranate juice is rich in nutrients that can improve blood flow and help boost exercise performance. One study found that drinking pomegranate juice 30 minutes before exercise can improve running endurance.

This is due to the positive effects of pomegranate juice on vasodilation, which is when blood vessels (blood vessels) widen. Vasodilation improves blood circulation, supporting a steady supply of oxygen and nutrients to the muscles, which can have short-term benefits for muscle recovery.

One 230ml serving of pomegranate juice provides: Calories: 99; Protein: 0g; Fat: 0g; Saturated Fat: 0g; Carbohydrate: 29g; Sugars: 26g; Vitamin C: 24mg.

Beetroot juice

Beetroot juice contains antioxidants, which may be beneficial for controlling cholesterol levels. Cholesterol is a waxy substance found in the body that helps maintain hormone and vitamin D levels and aids digestion.

Drinking beetroot juice can help boost athletic performance and recovery after exercise. This is because beetroot contains high levels of nitrates, a compound that improves circulation and oxygen delivery to the muscles.

Beetroot juice may also have positive effects on blood pressure and cognitive health, which is the ability to think, learn and remember clearly.

A 230ml serving of beetroot juice provides: Water: 229g; Calories: 62; Protein: 1.8g; Total Fat: 0.152g; Saturated Fat: 0.02g; Carbohydrate: 15g; Sugars: 12g.

Orange juice

Orange juice is a useful addition to your diet. It is rich in vitamin C and antioxidants, which support your immune system and reduce cell damage. Many commercial brands of orange juice are fortified with calcium and vitamin D, which help protect bones.

Drinking orange juice with meals containing healthy fats can help you absorb nutrients better and maintain healthy blood sugar levels. Although it is high in natural sugars, drinking orange juice in moderation is unlikely to pose any health risks.

A 230ml serving of pure orange juice can provide: Calories: 110; Protein: 2g; Fat: 0.36g; Saturated fat: 0.065g; Carbohydrate: 26g; Sugar: 22g; Vitamin C: 72mg; Potassium: 451mg.

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Source: https://tuoitre.vn/nhung-loai-nuoc-ep-nao-co-loi-cho-suc-khoe-2025090707481288.htm