Cucumbers are 96% water, so
they yield lots of very hydrating juice and make a great base for vegetable
juice blends. They also contain an anti-inflammatory flavonol called fisetin
that supports brain health, along with key polyphenols called lignans that
protect against cancer.
Cucumbers are rich in
phytonutrients called cucurbitacins, which according to the George Mateljan Foundation
can block certain pathways that are needed for cancer development. The numerous
antioxidants, including vitamin C and beta-carotene help protect against free
radical damage and boost immunity.
Broccoli is 91% water and is
high in vitamins A, K and C. It’s a member of the cruciferous
family, along with other greens that have sulfur compounds that studies
show to hold a lot of promise in preventing cancer. Broccoli is also rich in
key nutrients, including carotenoids, such as lutein, beta-carotene, and
zeaxanthin along with folate and minerals.
Romaine might be your go-to
veggie for salads, but it actually brings a surprisingly large amount of juice.
This is because Romaine lettuce is 95% water, according to WebMD.com. A higher
water composition means a higher juice yield, both for centrifugal juicers and
However, Romaine lettuce
doesn’t carry as many nutrients and vitamins as other types of greens. As such,
it can make for an affordable base ingredient if you sprinkle in some of the
other vegetables on this list, or even some fruits.
Spinach is one of the best juicing
greens for its health benefits, as it offers high levels of Vitamins A, C and K
along with a major dose of iron, which is vital for production of hemoglobin.
The juice output for a single bunch of spinach is very high, though a bunch of
spinach is sometimes larger than bunches of other leafy greens.
Find out how many cups you
can get in a bunch at your local grocery store to determine the final price to
juice yield ratio. Though many stores also sell bags of prewashed spinach,
sometimes with other greens thrown in as a “juicing blend” mix, they typically
come at a higher price.
This green also features a
high percentage of water in its composition, approximately 93%, which gives it
a high juice yield. Don’t let its light color fool you into thinking its only
good for filler, because cabbage actually carries a noticeable quantity of
fiber and other compounds that help promote a healthy digestive system as well
as lower your cholesterol levels. Cabbage also includes noticeable levels of
sinigrin that is linked to fighting cancer.
Celery also boasts a water
composition level over 90%, and blends great with many fruits and vegetables. In
terms of health benefits, celery is rich in Vitamins C and K as well as
The highest concentration of
potassium is present in leafy tops, so make sure to include them for an extra
health boost as well as a tiny volume boost. Buy a complete bunch of celery
rather than pre-cut stalks, as this helps lower the price and includes the
potassium-rich leaves that you can throw straight into your juicer.
It’s no secret that kale is
one of the healthiest vegetables out there, as it is packed with vitamins, nutrients
and minerals essential for a strong body. It does have a slightly lower juice
yield compared to other greens, partially because it has a lower water
composition. Even so, kale still produces approximately 1 cup of juice per 1
pound of kale.
The output is exceedingly
rich in antioxidants and other healthful compounds, making the output extremely
effective. Different types of kale, such as dinosaur or curly kale, may result
in slightly different outputs and carry different tastes, so feel free to
experiment to find the type that works best for you.
When it comes to juice
output, consider the total unit price of the vegetable as well as its overall
health value to find the best value. Remember, many vegetables can produce a
lot of juice that doesn’t have a very strong benefit to your health. Also,
experiment with different varieties to see what juices suit you best, because
in the end you’re much more likely to drink a juice if you actually like the