Vegetable juice is ajuice drink made primarily of blendedvegetables and also available in the form of powders. Vegetable juice is often mixed with fruits such asapples orgrapes to improve flavor. It is often touted as a low-sugar alternative tofruit juice, although some commercial brands of vegetable juices use fruit juices as sweeteners, and may contain large amounts ofsodium.[1]
Making vegetable juice at home is an alternative to buying commercial juices, and may augment diets low in vegetables and fruits. The juicer separates juice from pulp fibers.Masticating juicers employ a slow-geared grinding mechanism. A cheaper and faster alternative usescentrifugal force to achieve separation. The slower speed of the masticating process is held to protect the vegetables fromoxidation and heat (fromfriction), reducing nutrient breakdown. Advocates of masticating juicers often cite the preservation of enzymes, though these are rarely specified and the claims are unsubstantiated by a body of academic support. Juicing the fine leaves ofwheatgrass usually requires a masticating process.
Commercial vegetable juices are commonly made from varying combinations ofcarrots,beets,pumpkin, and tomatoes. The latter two, although not technically vegetables, are commonly used to increase palatability. Other popular items in vegetable juices areparsley,dandelion greens,kale,celery,fennel, andcucumbers.Lemon,garlic andginger may be added by some for medicinal purposes.
Other common juices includecarrot juice,tomato juice, andturnip juice.
In Asian cultures, primarilyChinese,Chinese yam (Chinese:shān yào, Japanese:nagaimo) is also used for vegetable juices. They are used quite sparingly, however, for many Chinese consider it to be a medicine rather than a vegetable.
Kale juice marketed asAojiru in Japan has become well known for its purported health benefits and bitter taste.
Japan also markets several kinds of vegetable juices which, unlike Western juices, usually depend on carrots and fruits instead of large amounts of tomato juice for their flavor.
In general, vegetable juices are recommended as supplements to whole vegetables, rather than as a replacement. However, the actual nutritional value of juices versus whole vegetables is still contested.
USDA guidelines for Americans states that 3/4 cup of 100% vegetable juice is equivalent to one serving of vegetables.[2] This is upheld by a 2006 study, which found that juices provide similar health benefits as whole vegetables in terms of reducing risks ofcardiovascular disease andcancer although the authors noted "a lack of human data and contradictory findings hampered conclusions".[3] Another study has found that drinking vegetable juice reduces risks ofAlzheimer's disease by 76%.[4]
However, theBritish Nutrition Foundation holds that although vegetable juice counts as a serving, it can only count as one serving, regardless of the amount of juice drunk.[5] Additionally, A 2007 Japanese study showed that although Japanese commercial juices had nutritional benefits, they were insufficient as a primary mode of vegetable consumption.[6]
Many popular vegetable juices, particularly ones with high tomato content, are high in sodium, and therefore consumption of them for health must be carefully considered. Some vegetables such as beets also contain large amounts of sugar, so care must be taken when adding these to juices.
Consumption of certain vegetable juices can also contribute substantially tooxalate intake; people who form calcium oxalate stones may be advised to limit consumption of vegetable juices.[7] Cases of oxalatenephropathy associated with oxalate-rich juice intake have also been documented in susceptible individuals.[8]
Although the actual nutritional benefits of vegetable juice are contested, a 2008UC Davis study found that drinking vegetable juice daily significantly increased drinkers' chances of meeting the daily recommended number of vegetable servings.[9] Having an easy source of vegetables encouraged drinkers to incorporate more vegetables into their diets. Children who refuse whole vegetables may find vegetable juice, when blended with fruit juice, a palatable alternative.
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