The Department of Agriculture recommends two cups of fruit per day. But is drinking juice really as good for you as eating whole fruits?

A quality glass of juice can be a healthy addition to your diet. However, you should watch the amount of sugar you drink. Here are some of the healthiest juices to consume: 

Blueberries

Blueberries are a rich source of vitamins and minerals. They are high in vitamin C, potassium, thiamine, folate, and magnesium (via Healthline). Additionally, they contain many different antioxidant plant compounds, which can help reduce the risk of several diseases.

These fruits are also known to be one of the best healthy juice options for your heart. They can help reduce oxidative stress, lower blood pressure, and reduce the accumulation of bad cholesterol in your body. In addition, a study found that regular consumption of blueberries can significantly increase the activity in the part of your brain associated with memory.

Regardless of whether you make your own juice or buy it at a store, don’t forget to check the sugar content before you consume any. As UC Davis Health reports, some store-bought juices are loaded with sugar and additives, which can negatively impact your health. Instead, try consuming whole fruit and vegetables to get the same nutritional benefits as drinking juice.

Cranberry

With a juicery on every corner and a well-stocked beverage section at most health food stores, it is easy to grab a nutrient-packed refreshment after class or if you skipped lunch. But with so many options, how do you choose the healthiest?

The classic pick, orange juice, is a great source of vitamin C. It also contains phytochemicals and fiber that help reduce the risk of cancer, heart disease, and diabetes.

Registered dietitian Jay Cowin says that cranberry juice, which is rich in antioxidants called anthocyanins, may offer a variety of benefits for the body. It may prevent urinary tract infections, boost immune system function, protect against dementia, reduce the risk of heart disease, and ease symptoms of rheumatoid arthritis. In addition, a recent study found that consuming cranberry juice or a concentrated cranberry extract daily may reduce stomach ulcers and protect against some types of cancers. It may even lower blood pressure and other risk factors for heart disease.

Tomatoes

Tomatoes (Solanum lycopersium) are technically considered fruits but they’re often listed as vegetables because of their many health benefits. Tomatoes are rich in vitamin C and A, and a medium tomato fulfils 28% of the daily intake of this essential nutrient. They also contain potassium and vitamin K which help prevent blood clotting and promote bone health, as well as folate, a type of vitamin B, required for healthy tissue development and cell activities.

Tomato juice is a great source of the antioxidant lycopene, which can reduce your risk for prostate cancer and other diseases. But be careful when choosing tomato juice, as it’s important to choose one that is low in sodium and high in fibre. Otherwise, you might end up consuming too much sugar. Registered dietitian Beth Czerwony recommends drinking only a small glass of tomato juice a day and adding it to your salad or sandwich. Vegetable juices are another option, as they’re rich in nutrients and fibre but less sweet than fruit juice.

Green juices

Green juices, which include leafy vegetables like spinach and kale alongside fruit, are popular among those seeking to boost energy, cleanse their system, fight inflammation and more. They also come with a variety of nutritional benefits, including vitamin C, iron, potassium and calcium. Cenforce professional and Cenforce 100mg are best medicines to treat erectile dysfunction in men.

However, if you’re planning to make your own or buy one from the store, be sure it’s organic and not pasteurized. According to Healthline, the former process uses heat and oxygen to kill bacteria, which can rob your juice of important nutrients.

Juices are a healthy part of a balanced diet but they’re not meant to replace whole fruits and vegetables. When buying one, check the ingredients and avoid ones with added sugar. Also, keep in mind that drinking too much can increase your blood sugar levels and cause you to feel hungry soon after. This is because juices lack the fiber that whole foods offer. For this reason, you should always drink juice with a meal or diluted to reduce the amount of sugar that enters your body.