Leafy greens are some of the most nutritious foods on planet earth and are known as the best greens for juicing. They are loaded with essential vitamins, minerals, and antioxidants that can provide a multitude of health benefits, especially when juiced.
Benefits of juicing greens
- Great for healthy hair, nails, and skin
- Can help to reduce inflammation
- Have been shown to help boost your immune system
- Can aid in overall brain health
- Supports a healthy digestive system
- Can help to lower the risk of heart disease
- May help to reduce macular degeneration
- and they provide a superb range of essential nutrients necessary for optimal health
Best greens for juicing
Spinach
Nutrition per 1 cup:
Macronutrients: Fat 0.1g, Carbohydrates 1.1g, Protein 0.9g
Vitamins: Vitamin K 144.9 mcg – 121% DV, Vitamin C 8.4mg – 9% DV, Vitamin A 140.7mcg 16% DV
Minerals: Iron 0.8mg – 5% DV, Magnesium 23.7mg 6% DV, Potassium 167.4mg – 4% DV
Health benefits and uses of spinach
- Spinach is one of the best greens for juicing that work magnificently in a wide range of recipes from green juices and green smoothies to vegan salads and vegetable stir fry, spinach is most definitely a green to always have stocked in your kitchen.
- The delicate leafy texture requires masticated juicing to extracting the most nutrients from the leaves.
- Spinach is relatively low carb but high in fiber, making it a brilliant leafy green for digestion as well as weight loss and weight maintenance.
- Let’s not forget it’s got a very high vitamin K content which has been shown to have positive effects on bone metabolism.
Kale
Nutrition per 1 cup:
Macronutrients: Fat 0.2g, Carbohydrates 0.7g, Protein 0.5g
Vitamins: Vitamin K 62.3mcg – 52% DV, Vitamin C 14.9mg – 17% DV
Minerals: Calcium 40.6mg – 3% DV, Iron 0.3mg- 1% DV, Magnesium 5.3mg – 1% DV
Health benefits and uses of kale
- Kale is one of the most popular cruciferous vegetables and fantastic for juicing thanks to its versatile uses and its amazing nutrient profile. Not only does it pack a large helping of vitamins A, B, and C, but it’s jam-packed with antioxidants that help to protect your body from free radicals.
- Like spinach, kale is also high in vitamin K, with each serving providing over 50% of your daily needs. Studies have shown that vitamin K is great for building strong bones, so adding kale to your morning juices will not only provide you with a large boost of essential nutrients needed for a balanced diet but has the benefit of helping to prevent bone issues like osteoporosis.
Cabbage
Nutrition per 1 cup:
Macronutrients: Fat 0.1g, Carbohydrates 5.2g, Protein 1.1g
Vitamins: Vitamin C 32.6mg – 36% DV, Vitamin B9 (folate) 38.3mcg – 10% DV, Vitamin K 67.6mcg – 56% DV
Minerals: Calcium 35.6mg – 3% DV, Potassium 151.3mg – 3% DV, Magnesium 10.7mg – 3% DV
Health benefits and uses of cabbage
- Cabbage is not the most popular green vegetable for juicing due to its slightly bitter flavor, but don’t let this hold you back from adding it into your next green juice since it’s packed with beneficial minerals and vitamins. With each 1 cup serving it provides 36% of your recommended vitamin C intake which is great for boosting your immune system. hence why cabbage makes the best greens for juicing list. A great way to get the most out of cabbage is to throw it in a cold-pressed juicer mixed with a fresh apple, which will counter any bitter taste while giving you all the nutritional benefits in a sweet and delicious juice.
- Cabbage has also been shown to be great for preventing inflammation, which is supported by a large helping of antioxidants .
Wheatgrass
Nutrition per 1 oz wheatgrass shot:
Macronutrients: Fat 0g, Carbohydrates 2.3g, Protein 0.4g
Vitamins: Vitamin C 3.5mg – 4% DV, Vitamin K 4.6mcg – 4% DV
Minerals: Iron 0.3mg – 2% DV, Potassium 24.9mg – 1% DV, Selenium 0.9mcg – 2% DV
Health benefits and uses of wheatgrass
- Wheatgrass is known by many as the superfood of superfoods, and there is definitely some credibility to these claims. Wheatgrass has been shown to help reduce cholesterol and help to balance blood sugar regulation as well as numerous studies showing the ability to fight cancer cells. These outstanding benefits make wheatgrass one of the best greens for juicing.
- With such wonderful benefits and a great nutrient profile high in minerals and vitamins, juicing wheatgrass should be a regular addition to your healthy eating regime. To get the most out of wheatgrass, check out our top recommendations for excellent wheatgrass juicers.
Beet greens
Nutrition per 1 cup:
Macronutrients: Fat 0g, Carbohydrates 1.6g, Protein 0.8g
Vitamins: Vitamin A 120.1mcg – 13% DV, Vitamin C 11.4mg – 13% DV, Vitamin E 0.6mg – 4% DV
Minerals: Iron 1mg – 5% DV, Potassium – 289.6mg – 6% DV, Magnesium 26.6mg – 6% DV
Health benefits and uses of beet greens
- Beet greens are a unique leafy green not known by many but a favorite of ours for juicing thanks to its wide range of beneficial nutrients. Each cup serving provides a healthy dose of vitamin C E and K, as well as the essential minerals iron, calcium, and magnesium.
- Beet greens are one of the few leafy vegetables to be high in beta carotene providing 13% of your daily amount with just one cup. Beta carotene is great for the immune system as well as eye health, so adding beet greens to your next green juice or smoothie will provide a wonderful nutritional boost.
- Like our other favorite greens for juicing, beet greens are high in antioxidants, which will help your body fight free radicals and prevent oxidative stress.
All 5 of these greens provide wonderful nutritional benefits and can be a great addition to any diet, especially if packed into a delicious juice. For the best green juice extraction, check out our recommended juicers for the perfect green juice.
Feeling inspired?
Why not try some of our mouth-watering green juices to get your started on your juicing journey.