Juice Benefits
Is Juice Healthy?
Yes! 100% juice has many health benefits. As with anything, it’s important to drink juice in moderation. It’s recommended that adults drink up to 8 ounces of juice a day, and children should follow the American Academy for Pediatrics’ suggested serving sizes.
What does the Science Say?
Studies show that both children and adults who drink 100% juice tend to have higher quality diets, eat more whole fruit, and have either comparable or higher total dietary fiber in their diets. Plus, juice-drinkers have lower intakes of saturated fat, total fat, sodium and added sugar than non-juice drinkers.
How can juice help improve my diet?
Juice is a convenient, affordable and delicious way to boost your fruit and vegetable intake. Plus, like the fruits and vegetables it is made from, 100% juice is naturally fat-free and low in sodium.
What do I need to know about serving sizes?
80% are not consuming the recommended daily serving of fruit
The 2020-2025 Dietary Guidelines include 100% juice as part of the fruit group, and say that up to half of your daily fruit intake may come from 100% juice. Just remember: one cup of 100% juice equals one serving of fruit!
The 2020-2025 Dietary Guidelines include 100% juice as part of the fruit group, and say that up to half of your daily fruit intake may come from 100% juice. Just remember: one cup of 100% juice equals one serving of fruit!
Vitamins & Minerals
Vitamins and minerals are essential to your overall health. Choosing foods and beverages rich in vitamins and minerals, like 100% juice, helps provide your body with the nutrients it needs.
Here are some of the primary vitamins and minerals found in many 100% fruit juices:
Vitamin C
Vitamin C can be found naturally in 100% juice, or juices can also be fortified with vitamin C. Vitamin C is crucial for the growth and repair of cells. It helps build strong bones, healthy teeth, skin, and cartilage, and is critical to a healthy immune system.
Vitamin C is found in a variety of juices including orange, grapefruit and other citruses, as well as apple, grape, pineapple, cranberry, tomato, beet and berry juices. Since vitamin C is concentrated in juice, some juices contain even higher levels of vitamin C than whole fruit. Orange, grapefruit, pineapple, beetroot, carrot and tomato juice are especially good sources of vitamin C, offering least 10% of the suggested daily value.
Vitamin A
Plants contain beta-carotene, which can be converted to vitamin A by the body. Vitamin A is important for a healthy immune system, reproductive and eye health. Carrot and tomato juice are great sources of vitamin A.
Thiamin (vitamin B1)
Thiamin, also known as vitamin B1, helps the body process energy from the food we eat. It’s also important for muscle and nervous system function. Orange and grapefruit juice are good sources of thiamin.
Folate
Folate helps the body produce healthy cells and genetic material like DNA. For pregnant women, getting enough folate helps prevent birth defects such as spina bifida. Orange juice is a good source of folate.
Potassium
Potassium is one of the most abundant minerals found in juice. Potassium is essential to managing the body’s fluid balance and supporting healthy blood pressure. Potassium is also necessary for healthy nerve and muscle function. Orange, tomato, pomegranate, carrot, beetroot and pineapple are good sources of potassium.
Other Nutrients
Other nutrients like magnesium, vitamin B6 and vitamin K can be found in juice in smaller amounts (less than 10% of the daily value). In addition, many juices are fortified with nutrients such as potassium, vitamin C, E, A, D, and calcium. Some popular fortified juices include grape, cranberry, and apple juice.
Bioactives
Bioactives, also known as phytonutrients or phytochemicals, are plant compounds that can benefit your health. They also give 100% juice its unique color, taste, and smell. While bioactives aren’t as essential as vitamins and minerals, they can make your life a whole lot better!
Juices contain many bioactive compounds
Some are still being discovered! Among the types of bioactives found in 100% juices, some include:
Polyphenols are known for their antioxidant properties. Polyphenols are thought to help regulate or maintain a number of bodily functions including brain health and body weight.
Quercetin is a plant pigment with antioxidant properties. It has also been known to support the immune system.
Flavonoids are known for their powerful antioxidant properties and ability to support healthy cells. Studies reveal their role in supporting a healthy immune system.
Research has linked resveratrol to a variety of health benefits including supporting heart health. Most people know that resveratrol can be found in wine, but this compound is also present in some fruit and fruit juices as well.
Lycopene can support cardiovascular and prostate health.
Carotenoids have antioxidant properties and help maintain eye health, brain function, and a healthy immune system. Several carotenoids can also be converted to vitamin A by the body.
Lutein is linked with eye health.
Anthocyanins are particularly prevalent in berries. Potential health benefits include supporting cardiovascular health and cognitive function.
Zeaxanthin can support eye health.
The most common flavonoid found in citrus fruit, research shows that hesperidin supports heart and vascular health, healthy blood sugar, brain function and the immune system.
Healthy Habits
Immune Support from Juice
100% juice is a nutritious part of a balanced diet. Due to the COVID-19 pandemic, consumer interest around staying healthy and preventing illness is at an all-time high. In an effort to build and maintain a strong immune system, many people are re-evaluating their own diet and turning to certain foods. Drinking 100% juice daily, in appropriate amounts, can help. One hundred percent juices may contain a number of nutrients that can aid in maintaining and supporting your immunity.
Enjoy Juice in Moderation
Like with all foods and beverages, moderation is key. If you’re serving juice to children, the following juice serving sizes chart is recommended by the American Academy of Pediatrics.
Adults should refer to the nutrition facts panel to check the calories in juice, and adjust intake to align with their personal diet. Up to half of your daily recommended fruit intake can come from juice, according to the 2015 – 2020 Dietary Guidelines.
Suggested Daily Serving Size of Juice
Toddlers ages 1 to 3: Up to 4 ounces
Children ages 4 to 6: Up to 4 ounces
Children ages 4 to 18: Up to 8 ounces
Eat More Fruits and Vegetables
If you are like most Americans, chances are you may not be eating enough fruits and vegetables. Research has found that drinking 100% juice can complement whole fruit intake to help Americans meet their recommended servings. Juice is also convenient, shelf-stable, inexpensive and delicious!
Stay Hydrated
Hydration plays a key role in supporting the body’s daily activities. Drinking proper portions of juice in addition to water can help you stay hydrated. In fact, most 100% juices are about 80% water! If you get tired of the taste of plain water, try adding a splash of juice to plain or sparkling water.
Add Juice to Your Favorite Recipes
Cooking with 100% fruit juice offers a boost of flavor without adding any fat and can also help cut sodium. You can also cut calories by using 100% juice as a healthy alternative to oil in marinades and salad dressings. From simple homemade ice pops (with no added sugar!) to fruity dressings, sauces, entrées and desserts, you’ll find a variety of delicious and healthy fruit juice recipes here.
