Find out which juice to drink for your health goals (and which to avoid)
Fresh juices have long been marketed as delicious liquid magic, full of vitamins, and, theoretically, the shortcut to radiant skin, better digestion, stronger immunity, and more energy. And while juice alone won’t change your life (if only), incorporating the right ones into a balanced routine can deliver real benefits.
Some juices deserve a spot in your wellness routine, but others are basically fruit-flavoured sugar water. Choosing juices made from whole, fresh ingredients, preferably with pulp or blended rather than strained, can provide even more benefits. The key is knowing which juices do what and how to drink them. Discover the best ingredients for your health needs.
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Green juice: For energy, skin and digestion
This is the elite of juices. Green juice usually contains ingredients like spinach, celery, cucumber, kale, parsley, mint, lemon and sometimes green apple for sweetness. It’s refreshing, alkalising, and rich in micronutrients.
It’s packed with chlorophyll, which helps oxygenate your cells and is high in antioxidants (vitamin A, C, K and folate). Thanks to ingredients like celery and cucumber, it supports digestion. Leafy greens are also believed to reduce inflammation.
Green juice is particularly useful in the morning when your digestive system wants hydration and nutrients without heaviness. Unlike fruit-heavy juices, green juices don’t spike your blood sugar, and you can customise them endlessly to suit your taste buds.
Best combo:
Spinach + cucumber + celery + lemon + ginger + mint. Refreshing, bright and anti-inflammatory.
Beetroot juice: Athlete’s secret weapon
Beetroot juice can play a bit part in your energy and heart health. It’s high in nitrates, which your body converts into nitric oxide, which then widens blood vessels and improves oxygen flow. It can enhance athletic performance making it great before workouts.
It supports blood pressure regulation and contains betaine, a naturally produced compound which supports liver function. The juice is also rich in folate, iron and vitamin C. Taste wise, it can be a bit potent, so it’s often mixed with carrot or apple to soften the earthy taste.
Best combo:
Beetroot + carrot + lemon + ginger. Perfect before exercising or as a mid-afternoon energy booster.
Carrot juice: A beauty booster
Bright orange carrot juice is more than just a tasty drink, it’s one of the best beauty-supporting juices thanks to its sky-high beta-carotene levels. Beta-carotene converts into vitamin A, a nutrient essential for skin renewal and good vision. It also contains biotin, associated with stronger hair and nails.
Carrot juice is great for immunity because of the vitamin C and it is gentle on digestion. It pairs incredibly well with many other vegetables, making it a great base.
Best combo:
Carrot + orange + turmeric. A bright, sweet, anti-inflammatory glow drink.
Celery juice: Hydration hero
Celery juice has had huge hype, some of it exaggerated, but it does have real benefits. It is extremely hydrating because it’s basically 95% water and has natural diuretic effects which can help with bloating. It is rich in electrolytes (sodium + potassium) and packed with antioxidants.
Celery juice works best on an empty stomach. For those who struggle with salty cravings, this mineral-heavy juice can also help restore balance.
Best combo:
Celery + green apple + lime. Keeps it crisp and bright while avoiding too much sugar.
Tart cherry juice: Inflammation winner
Chronic inflammation is linked to a wide range of health concerns, including fatigue, joint pain, digestive issues, and long-term conditions such as heart disease. One of the most researched anti-inflammatory juices, tart cherry juice is rich in antioxidants called anthocyanins. These compounds have been shown to reduce markers of inflammation and oxidative stress.
Tart cherry juice is particularly popular among athletes because it may help ease muscle soreness and support quicker recovery after exercise. The deep red colour signals a high concentration of beneficial polyphenols.
Turmeric is renowned for curcumin, its primary active compound with strong anti-inflammatory and antioxidant effects so combine turmeric with tart cherry juice for a double hit.
Best combo:
Tart cherry juice + pinch of ground turmeric + black pepper (to boost curcumin absorption) + drop of honey (optional). Makes for an inflammatory power shot.
Ginger shots: Immunity winner
Ginger juice on its own is intense but when taken as a shot or added to other juices, it becomes one of the most potent anti-inflammatory natural remedies. It can soothe nausea and support digestion. It can help regulate blood sugar levels and improve your circulation.
Many people swear by one ginger shot a day to ward off colds and support gut health.
Best combo:
Ginger + lemon + honey (optional). A zesty, fiery immunity booster.
Pomegranate juice: Heart health
Pomegranate juice is ruby-red and intensely flavourful but beyond taste, it’s one of the most scientifically impressive juices. Pomegranate juice can help lower blood pressure and reduce LDL (‘bad’) cholesterol while increasing HDL (‘good’) cholesterol. Its antioxidants can help prevent plaque buildup in arteries.
It’s naturally sweet but low enough in sugar that it doesn’t spike the body like grape or pineapple juice. It’s great for a workout recovery.
Best combo:
Pomegranate + raspberry + lemon. A tart, antioxidant-rich drink perfect for mornings.
Lemon juice: Classic cleanser
Lemon juice isn’t usually drunk alone due to the sour taste but mixed with water or other juices, it’s a fantastic health booster. It’s high in vitamin C for immunity and supports digestion. It can help the body to absorb iron and can even freshen your breath and support oral health. Warm lemon water is an easy daily health ritual that takes 10 seconds.
Best combo:
Lemon + water + mint + a sprinkle of cayenne. This is the ‘wake up your metabolism’ blend.
Pineapple juice: Digestive aid
Pineapple juice is tropical, sweet and bursting with enzymes, specifically bromelain, a natural enzyme that can help reduce inflammation, swelling, and digestive discomfort. Bromelain is found most abundantly in the core, so juicing fresh pineapple can be more effective than buying commercially processed juice.
This is a good choice to support your immunity due to the vitamin C, plus it is great as a post-exercise recovery. Just be careful as it’s high in sugar if consumed in large quantities.
Best combo:
Pineapple + carrot + turmeric. Anti-inflammatory, bright and great for digestion.
Green apple juice: Gut-soother
Green apples contain less sugar and more antioxidant compounds than sweeter red apples but can add sweetness to vegetable juices. It’s a good source of soluble fibre (if blended rather than juiced), soothes digestion and is rich in polyphenols, natural plant compounds that act as powerful antioxidants.
Best combo:
Green apple + spinach + cucumber. A mild, beginner-friendly green juice.
Quick guide
For glowing skin: Carrot, green juice, watermelon, pomegranate
For digestion: Ginger, pineapple, celery, lemon
For energy: Beetroot, green juice, pomegranate
For immunity: Carrot, ginger, lemon, orange
For bloating: Celery, cucumber, ginger, mint
How to avoid overloading on sugar
1. Follow the 80/20 rule
80% vegetables, 20% fruit. This keeps sugar low while still making juices taste good.
2. Add lemon or ginger
They cut through sweetness and add antioxidants.
3. Don’t ‘drink’ your calories all day
Juice is a supplement not a replacement for whole fruits and vegetables (which contain fibre).
4. Drink juice with or after food
This slows the release of natural sugars.
5. Don’t store for too long
Juices oxidise quickly. Fresh is best, and cold-pressed lasts longer than blender-made juice.
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