When it comes to its healthiness, many people are divided. Some argue that it's too high in sugar, while others champion its high nutrient content.
This article reviews the 9 healthiest juices and discusses whether juice is a healthy choice in general.
Tart and bright red, cranberry juice offers many benefits.
- Calories: 116
- Protein: 1 gram
- Carbs: 31 grams
- Fiber: 0.25 grams
- Sugar: 31 grams
- Potassium: 4% of the Daily Value (DV)
- Vitamin C: 26% of the DV
- Vitamin E: 20% of the DV
- Vitamin K: 11% of the DV
Cranberry juice is known for its ability to protect against urinary tract infections (UTIs). Though research on this effect has been mixed, a recent review found that drinking cranberry juice lowered the risk of getting a UTI by 32.5% (2Trusted Source).
This juice is also high in antioxidants, including anthocyanins, flavonols, procyanidins, and vitamins C and E, which may help protect your cells from damage caused by free radicals (3Trusted Source, 4).
Cranberry juice is high in potassium, antioxidants, and vitamins C and E. It may also help prevent UTIs, though research on this effect is mixed.
Tomato juice is not only a key ingredient in Bloody Marys but also enjoyed on its own as a delicious and healthy drink.
While many people consider the tomato to be a vegetable due to its culinary uses, it's biologically a fruit. Still, many companies classify tomato juice as a vegetable juice due to its flavor and low sugar content.
One cup (240 ml) of tomato juice provides (5):
- Calories: 41
- Protein: 2 grams
- Carbs: 9 grams
- Fiber: 1 gram
- Sugar: 6 grams
- Folate: 12% of the DV
- Potassium: 11% of the DV
- Vitamin A: 6% of the DV
- Vitamin C: 189% of the DV
- Vitamin E: 5% of the DV
- Vitamin K: 5% of the DV
It's also a good source of lycopene, a carotenoid and antioxidant that gives tomatoes their red color. In fact, 80% of dietary lycopene is reported to come from tomato juice, spaghetti sauce, or pizza sauce (9Trusted Source).
Lycopene may lower your risk of heart disease and stroke. For example, one review linked increased intake of lycopene to a 13% lower risk of heart disease (10Trusted Source).
However, tomato juice can be very high in salt, a mineral that can increase blood pressure when consumed in excess. Considering that most people consume too much salt, try to select low-sodium options when possible (11Trusted Source).
Tomato juice is very high in lycopene, which acts as an antioxidant and may lower your risk of heart disease. Furthermore, 1 cup (250 ml) provides almost twice your daily vitamin C needs. Choose low-sodium tomato juice whenever possible.
Beet juice has gained popularity in recent years due to its associated health benefits.
This colorful juice is made by blending beets and water.
One cup (240 ml) of beet juice provides (12):
- Calories: 70
- Protein: 1 gram
- Carbs: 18 grams
- Fiber: 1 gram
- Sugar: 13 grams
It's relatively low in sugar, as most vegetables are naturally lower in sugar than fruits (13Trusted Source).
What's more, beets are a great source of betalains, which are pigments that give the vegetable its deep-red color. They act as potent antioxidants, potentially lowering your risk of heart disease, inflammation, and certain types of cancer (14Trusted Source, 15).
Beet juice is also high in inorganic nitrates, which have been shown to increase athletic performance and decrease blood pressure and heart disease risk (16Trusted Source, 17Trusted Source, 18Trusted Source).
Still, keep in mind that the inorganic nitrate content of beet juice depends on the variety and growing conditions of the vegetable, as well as the processing method (17Trusted Source).
Beet juice is rich in dietary nitrates and betalains, both of which are associated with a lower risk of heart disease and other chronic diseases. Furthermore, it's much lower in sugar than other juices.
There are two main types — cloudy and clear. Cloudy apple juice contains pulp, while clear apple juice has had the pulp removed (20).
A 1-cup (240-ml) serving of apple juice provides (21):
- Calories: 114
- Protein: less than 1 gram
- Carbs: 28 grams
- Fiber: 0.5 grams
- Sugar: 24 grams
- Potassium: 5% of the DV
- Vitamin C: 3% of the DV
Although it's naturally low in vitamin C, many commercial varieties are enriched with vitamin C, providing up to 106% of the DV per cup (240 ml) (25).
Apple juice comes in both clear and cloudy varieties. Though both contain antioxidants, cloudy juice provides up to 2–5 times more. Most apple juices are enriched with vitamin C, furthering its antioxidant content.
Prunes are dried plums. They're often enjoyed as a snack, but prune juice is another popular option.
One cup (240 ml) of prune juice provides (29):
- Calories: 182
- Protein: 1.5 grams
- Carbs: 45 grams
- Fiber: 2.5 grams
- Sugar: 42 grams
- Iron: 17% of the DV
- Magnesium: 9% of the DV
- Manganese: 17% of the DV
- Potassium: 15% of the DV
- Vitamin B2: 14% of the DV
- Vitamin B3: 13% of the DV
- Vitamin B6: 33% of the DV
- Vitamin C: 12% of the DV
- Vitamin K: 8% of the DV
Furthermore, it's widely used as a remedy for constipation, especially in older populations. Its fiber content appears to help soften stool and acts as a mild laxative (33Trusted Source, 34Trusted Source).
It's also a good source of antioxidants, such as vitamin C and phenolic compounds (34Trusted Source).
Though prune juice is a natural source of sugar, it's best to limit your intake to a small glass per day or dilute it with water.
Prune juice provides a rich source of iron, magnesium, potassium, vitamin C, and B vitamins. It's commonly used as a remedy for constipation due to its stool-softening effect.
Pomegranate juice has gained popularity in recent years due to its nutritional benefits. Plus, it adds a vibrant splash of color to your day.
- Calories: 134
- Protein: less than 1 gram
- Carbs: 33 grams
- Fiber: 0.25 grams
- Sugar: 32 grams
- Potassium: 11% of the DV
- Vitamin C: less than 1% of the DV
- Vitamin K: 22% of the DV
It's also high in the antioxidant anthocyanin, which gives pomegranates their characteristic dark-red color (37Trusted Source).
Pomegranate juice is rich in anthocyanins, which are powerful antioxidants that give pomegranates their rich, dark-red color. The juice is also high in vitamin K, which is important for heart and bone health.
7. Acai Berry
Acai berries are small, circular berries that come from the acai palm tree.
Their delicious juice has an enticing, deep-purple color.
A single cup (240 ml) of acai berry juice provides (39):
- Calories: 91
- Protein: 1 gram
- Carbs: 13 grams
- Fiber: 2 grams
- Sugar: 9 grams
Given that it has only gained popularity recently, nutritional data for this juice is limited. Still, the fruit's antioxidant content has been widely studied.
Acai juice is rich in various antioxidants, particularly flavonoids, ferulic acid, and chlorogenic acid. A diet rich in these compounds has been associated with a lower risk of heart disease and mental decline (40, 41Trusted Source, 42Trusted Source).
In fact, acai berries contain significantly more antioxidants than blueberries, which are well known for their disease-fighting compounds (43Trusted Source).
Finally, a study in 14 participants with osteoarthritis found that drinking an acai-based fruit juice for 12 weeks significantly lowered perceived pain. However, larger studies are needed to better understand this relationship (44Trusted Source).
Acai juice is rich in potent antioxidants, such as flavonoids, ferulic acid, and chlorogenic acid. A diet high in these compounds has been linked to a lower risk of chronic disease.
Orange juice is a classic breakfast staple around the world and well known for its nutritional properties.
A single cup (240 ml) of orange juice provides (45):
- Calories: 112
- Protein: 2 grams
- Carbs: 26 grams
- Fiber: 0.5 grams
- Sugar: 21 grams
- Folate: 19% of the DV
- Potassium: 11% of the DV
- Vitamin C: 138% of the DV
It's also high in phenolic compounds, such as cinnamic, ferulic, and chlorogenic acids. These antioxidant compounds help fight free radicals, which can damage cells and lead to disease (46).
A study in 30 people found that drinking orange juice after a high-fat, carb-rich meal led to significantly lower inflammation levels, compared with drinking water or glucose-water. The researchers attributed this to the antioxidants in orange juice (47Trusted Source).
You can purchase orange juice with or without the pulp. The pulp adds a bit of fiber, though not a significant amount.
Plus, many orange juice varieties have added calcium to support bone health.
Orange juice is naturally high in vitamin C and other antioxidants. In one study, drinking orange juice after a high-fat, carb-rich meal reduced inflammation.
Grapefruit juice is a tart drink that many people enjoy.
One cup (240 ml) of grapefruit juice provides (48):
- Calories: 95
- Protein: 1.5 grams
- Carbs: 19 grams
- Fiber: 1.5 grams
- Sugar: 20 grams
- Folate: 9% of the DV
- Potassium: 8% of the DV
- Vitamin C: 96% of the DV
- Vitamin E: 4% of the DV
This is due to compounds in grapefruit known as furanocoumarins, which interact with your liver's ability to process medications. Therefore, it's crucial to speak with a healthcare professional before eating grapefruit and its derivatives (52Trusted Source).
Grapefruit juice is rich in antioxidants, such as naringin and vitamin C. However, grapefruit and its products interact with numerous medications. Consult a healthcare professional if you're taking any medications that may interact with grapefruit.
Potential Downsides to Juice
Though juice contains many important nutrients, there are some downsides to drinking it.
Low in Fiber
Unlike whole fruit, fruit juice is low in fiber. During processing, the juices are extracted from the fruit, and the remaining flesh and fiber are discarded.
Fiber helps manage your blood sugar levels by slowing the absorption of sugar into your bloodstream. Without fiber, sugar can easily enter your blood and lead to a rapid spike in blood sugar and insulin (53Trusted Source, 54Trusted Source).
High in Sugar
Both whole fruit and fruit juices are high in sugar, but they differ in the type of sugar they contain.
The sugar in whole fruits is intrinsic sugar that exists within the cellular structure of a fruit or vegetable. These sugars aren't absorbed as quickly as free sugars (55Trusted Source).
Free sugars are simple sugars that have either been added to food or exist naturally in some foods and beverages, including fruit juices and honey. Unlike intrinsic sugars, they're absorbed quickly, as they're not bound within a cell (55Trusted Source).
A diet high in free sugars — especially sugar-sweetened beverages — is associated with an increased risk of heart disease, diabetes, and obesity (56Trusted Source, 57Trusted Source, 58Trusted Source).
However, most free sugars in the diet come from sugar-sweetened beverages, such as soda and energy drinks. In fact, a 2017 study found that fruit juice only accounts for an average of 2.9% of total sugar intake (55Trusted Source).
Unlike other sugar-sweetened beverages, 100% fruit juice is rich in vitamins, minerals, and antioxidants. Therefore, many experts argue that it's a much better alternative (59Trusted Source).
Nonetheless, focus on getting your daily nutrients from whole fruits and vegetables, which often boast high fiber contents. Aim to not drink more than 1–2 cups (240–480 ml) of juice per day (59Trusted Source).
Finally, if you decide to drink juice, try to purchase 100% real fruit juice. Many people mistake fruit cocktails or fruit beverages as real juice. Yet, these drinks usually contain added sugar, colorings, and flavors.
Unlike whole fruits and veggies, fruit juice is a poor source of fiber and can spike blood sugar levels. While juice can be a great source of nutrition, limit your intake to 1–2 cups (240–480 ml) per day, and try to opt for whole fruits and vegetables more often.
The Bottom Line
Juice can be an excellent source of nutrients, especially antioxidants.
While there is controversy surrounding the sugar content of juice, it's a much healthier option than other sugar-sweetened beverages, such as soda or energy drinks.
Try to limit your intake to 1–2 cups (240–480 ml) per day, and opt for whole fruits and vegetables instead whenever possible.
If you're looking for a quick, convenient source of nutrients, juice can be a part of a healthy diet — as long as you enjoy it in moderation.
Reposted with permission from our media associate Healthline.
EcoWatch Daily Newsletter
By Arkilaus Kladit
My name is Arkilaus Kladit. I'm from the Knasaimos-Tehit tribe in South Sorong Regency, West Papua Province, Indonesia. For decades my tribe has been fighting to protect our forests from outsiders who want to log it or clear it for palm oil. For my people, the forest is our mother and our best friend. Everything we need to survive comes from the forest: food, medicines, building materials, and there are many sacred sites in the forest.
Map of the Knasaimos traditional lands.
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By Farah Aqel
Overthinkers are people who are buried in their own obsessive thoughts. Imagine being in a large maze where each turn leads into an even deeper and knottier tangle of catastrophic, distressing events — that is what it feels like to them when they think about the issues that confront them.
Ruminating<p>According to the late Susan Nolen-Hoeksema, a professor of psychology at Yale University, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796420/" target="_blank">ruminating</a> involves replaying a problem over and over in your mind. We ruminate by obsessing over our thoughts and thinking repetitively about various aspects of a past situation.</p><p>It usually involves regret, self-loathing and self-blaming. Rumination is associated with the development of depression, anxiety and eating disorders. </p><p>People prone to such patterns of thought may, for example, overanalyze every single detail of a relationship that breaks up. They often blame themselves for what has happened and are overcome with regret, with typical thoughts being: </p><p>- I should have been more patient and more supportive. </p><p>- I have lost the most perfect partner ever. </p><p>- No one will love me again.</p>
Worrying<p>Worrying is wanting to predict the future. It involves negative thoughts about things that might and might not happen.</p><p>- They'll not like me in the interview; they'll not give me the job. </p><p>- I haven't heard back from other employers. How long will I be unemployed?</p><p>These thoughts are energy-draining and distressing. They could happen to anyone under stress. But when you reach the point where your thoughts and worrying are preventing you from doing what you want to do — from living your life to the fullest — then you should take action.</p>
Catch Yourself Overthinking<p>Reuben Berger, a psychotherapist at the university hospital in the western German city of Bonn, recommends several practical steps that you could employ in your daily routine when you catch yourself worrying or ruminating.</p><p>One effective remedy, says Berger, is the <a href="https://www.uofmhealth.org/health-library/uf9938" target="_blank">thought-stopping technique.</a></p><p>"When the negative thoughts come or ruminations start, you say to yourself: 'Stop!,'" he says, adding that it is more effective when you actually say the word out loud.</p><p>He even recommends having a rubber band around your wrist to ping against yourself while saying the word. Adding a visual component by imagining a stop sign also makes the technique more powerful, he says.</p><p>The main idea here is conditioning yourself to stop the loop of worrying (making future predictions) or rumination (obsessing over past events).</p><p>Berger says the technique could take up to two weeks to take effect and that it needs to be practiced every day. "Consistency is very important," he says. </p>
Thoughts Are Just Thoughts<p>Another way of dealing with negative thoughts often used in modern therapy is realizing that thoughts aren't facts, says Berger.</p><p>He says it is important when we think something to ask: Is that real? Did that really happen? What is the worst thing that could happen?</p><p>Flight anxiety is one example where untrue thoughts are accepted as facts. Although air travel is the safest way to get around, people suffering from fear of flying accept their thoughts and fears as reality, then act upon them by refusing to fly.</p>
Mindfulness<p>Berger also recommends the use of mindfulness techniques, in which attention is paid to experiences in the moment without judging them, as a way of reducing worrying.</p><p>"Mindfulness helps you to distance yourself from your thoughts and to be more present in the moment," he says.</p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3432145/#R2" target="_blank">Several studies</a> have shown that mindfulness has a positive impact on reducing stress-related behaviors such as rumination and worrying, as focusing on the moment makes anxiety about other problems impossible.</p><p>Mindfulness can be practiced during routine activities by paying attention to your body and your surroundings. For instance, when you leave for work in the morning, you can focus on sensing the breeze, listen attentively to birds, feel the gravel under your feet and monitor your breath. </p>
Trick Your Brain Into Happiness<p>People plagued by obsessive thoughts do not always choose healthy ways like mindfulness to distract from them, however.</p><p> Dr. Edward Selby, a psychologist at Florida state university, has shown in a study that people try to avoid rumination by engaging in a range of uncontrolled behaviors, such as binge eating and substance abuse.</p><p>But he says that a much better way to overcome such distress is by distraction and shifting attention away from problems that are obsessing us.</p><p>There are many activities that can be used to distract from rumination, he says, and people should choose the one that works best for them. Here are some examples:</p><p>- Listen to music</p><p>- Read a book</p><p>- Take a hot shower</p><p>- Dance or exercise </p><p>- Talk to a friend (not about the problem)</p><p>- Watch a movie</p><p>- Mindfulness meditation</p>
Changing the Perception of Events<p>The way people perceive a situation largely influences their emotions and behavior. It is not the situation itself that determines how they feel, but rather the way they interpret it.</p><p>Reframing negative thoughts can lead to positive emotions and, subsequently, healthier behaviors — including a reduction in damaging overthinking and worrying.</p><p>Cognitive behavioral therapy (CBT) is currently a gold standard in psychotherapy. CBT aims to change the way people think and act. It largely involves challenging unhelpful beliefs or attitudes such as overgeneralization — thinking "I always fail at public speaking" when you have had one bad experience in front of an audience, for example — or "catastrophization," i.e., imagining the worst possible outcome to a situation. </p><p>A psychotherapist can teach people how to implement such thought-changing techniques into their lives. Techniques vary depending on their issues and goals.</p>
Solutions Are at Hand<p>Try to find ways of avoiding worrying, rumination and overthinking that make you feel most comfortable.</p><p>Incorporating any routine in your life when you're stressed isn't an easy task, but you can do it! If you feel overwhelmed, you can always seek professional help. </p><p><em>If you are suffering from serious emotional strain or suicidal thoughts, do not hesitate to seek professional help. You can find information on where to find such help, no matter where you live in the world, <a href="https://www.befrienders.org/" target="_blank">at this website.</a></em></p>
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A 4,000-year-old ice shelf in the Canadian Arctic has collapsed into the sea, leaving Canada without any fully intact ice shelves, Reuters reported. The Milne Ice Shelf lost more than 40 percent of its area in just two days at the end of July, said researchers who monitored its collapse.
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By Michael Baker, Amanda Kvalsvig and Nick Wilson
On Sunday, New Zealand marked 100 days without community transmission of COVID-19.
Deaths From COVID-19 Per Million Population<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzU0ODIyOS9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTY0MjkzMDc1OX0.7Yp1h1hokihlMJUurDukGmq-Y8NJB0V-07O1ukEjGt0/img.png?width=980" id="0fe6a" class="rm-shortcode" data-rm-shortcode-id="6bce85a610aee18e2f4f1c1caca7b8a0" data-rm-shortcode-name="rebelmouse-image" />
<div id="77fff" class="rm-shortcode" data-rm-shortcode-id="ce7b34f8986d3d36bee5d4d83ac0822c"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1292270210238447616" data-partner="rebelmouse"><div style="margin:1em 0">COVID-19 Update There are no new cases of COVID-19 to report in New Zealand today. It has been 100 days since t… https://t.co/Cz55ixGZUz</div> — Unite against COVID-19 (@Unite against COVID-19)<a href="https://twitter.com/covid19nz/statuses/1292270210238447616">1596936201.0</a></blockquote></div>
Getting Through the Pandemic<p>We have gained a much better understanding of COVID-19 over the past eight months. Without effective control measures, it is likely to continue to spread globally for many months to years, ultimately infecting billions and killing millions. The proportion of infected people who die appears to be <a href="https://www.medrxiv.org/content/10.1101/2020.05.03.20089854v4" target="_blank">slightly below 1%</a>.</p><p>This infection also causes serious <a href="https://www.bmj.com/content/370/bmj.m2815" target="_blank">long-term consequences</a> for some survivors. The largest uncertainties involve <a href="https://www.nature.com/articles/d41586-020-02278-5" target="_blank">immunity to this virus</a>, whether it can develop from exposure to infection or vaccines, and if it is long-lasting. The potential for treatment with antivirals and other therapeutics is also still uncertain.</p><p>This knowledge reinforces the huge benefits of sustaining elimination. We know that if New Zealand were to experience widespread COVID-19 transmission, the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3310086/" target="_blank">impact on Māori and Pasifika populations</a> could be catastrophic.</p><p>We have previously described critical measures to get us through this period, including the use of fabric face masks, improving contact tracing with suitable digital tools, applying a science-based approach to border management, and the need for a dedicated national public health agency.</p><p>Maintaining elimination depends on adopting a highly strategic approach to risk management. This approach involves choosing an optimal mix of interventions and using resources in the most efficient way to keep the risk of COVID-19 outbreaks at a consistently low level. Several measures can contribute to this goal over the next few months, while also allowing incremental increases in international travel:</p><ul><li>resurgence planning for a border-control failure and outbreaks of various sizes, with state-of-the-art contact tracing and an upgraded alert level system</li><li>ensuring all New Zealanders own a <a href="https://www.nzma.org.nz/journal-articles/mass-masking-an-alternative-to-a-second-lockdown-in-aotearoa" target="_blank">re-useable fabric face mask</a> with their <a href="https://www.nzherald.co.nz/nz/news/article.cfm?c_id=1&objectid=12354409" target="_blank">use built into the alert level system</a></li><li>conducting exercises and simulations to test outbreak management procedures, possibly including "mass masking days" to engage the public in the response</li><li>carefully exploring processes to allow <a href="https://blogs.otago.ac.nz/pubhealthexpert/2020/06/16/preventing-outbreaks-of-covid-19-in-nz-associated-with-air-travel-from-australia-new-modelling-study-of-alternatives-to-quarantine/" target="_blank">quarantine-free travel</a> between jurisdictions free of COVID-19, notably various Pacific Islands, Tasmania and Taiwan (which may require digital tracking of arriving travellers for the first few weeks)</li><li>planning for carefully managed inbound travel by key long-term visitor groups such as tertiary students who would generally still need managed quarantine.</li></ul>
Building Back Better<p>New Zealand cannot change the reality of the global COVID-19 pandemic. But it can leverage possible benefits.</p><p>We should conduct an <a href="https://blogs.otago.ac.nz/pubhealthexpert/2020/06/11/five-key-reasons-why-nz-should-have-an-official-inquiry-into-the-response-to-the-covid-19-pandemic/" target="_blank">official inquiry into the COVID-19 response</a> so we learn everything we possibly can to improve our response capacity for future events.</p><p>We also need to establish a specialized national public health agency to <a href="https://blogs.otago.ac.nz/pubhealthexpert/2017/12/20/the-havelock-north-drinking-water-inquiry-a-wake-up-call-to-rebuild-public-health-in-new-zealand/" target="_blank">manage serious threats to public health</a> and provide critical mass to <a href="https://blogs.otago.ac.nz/pubhealthexpert/2020/02/05/a-preventable-measles-epidemic-lessons-for-reforming-public-health-in-nz/" target="_blank">advance public health generally</a>. Such an agency appears to have been a key factor in the success of Taiwan, which avoided a costly lockdown entirely.</p><p>Business as usual should not be an option for the recovery phase. A recent <a href="https://www.nzherald.co.nz/business/news/article.cfm?c_id=3&objectid=12353555" target="_blank">Massey University survey</a> suggests seven out of ten New Zealanders support a green recovery approach.</p><p>New Zealand's elimination of COVID-19 has drawn attention worldwide, with a description just <a href="https://www.nejm.org/doi/full/10.1056/NEJMc2025203" target="_blank">published</a> in the New England Journal of Medicine. We support a rejuvenated World Health Organization that can provide improved global leadership for pandemic prevention and control, including greater use of an elimination approach to combat COVID-19.</p>
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