How Much Fruit Juice Should You Drink Per Day?
Health Benefits of Drinking Fruit Juice
1. A Natural Source of Vitamins & Minerals
Fruit juices are rich in:
Vitamin C – boosts immunity and helps with iron absorption
Vitamin A & beta-carotene – supports eye health and skin
Vitamin K, potassium, folate – important for heart and brain function
2. High in Antioxidants
Especially juices from pomegranate, blueberries, grapes, and berries are packed with antioxidants like:
Polyphenols
Anthocyanins
Flavonoids
3. Supports Digestion and Detoxification
Juices like celery, lemon, or pineapple have a mild alkalizing effect and can:
Promote healthy digestion
Gently flush toxins
Support liver function
Risks of Drinking Too Much Fruit Juice
Despite the benefits, drinking excessive amounts of juice may cause more harm than good.
1. High Natural Sugar Content
Even fresh juice contains natural sugars (fructose). For example:
A single 250ml (8 oz) glass of orange juice has over 20g of sugar – nearly 5 teaspoons.
This can lead to:Blood sugar spikes
Increased insulin resistance
Risk for people with or at risk of type 2 diabetes
2. Lack of Fiber
Juicing removes most of the fiber from fruits, especially the insoluble kind that:
Promotes satiety
Supports healthy digestion
Helps regulate blood sugar levels
3. Hidden Calories and Weight Gain
Juice is easy to consume quickly and doesn’t make you feel full, which can lead to:
Overconsumption of calories
Unintended weight gain, especially if not accounted for in your daily calorie intake
How Much Fruit Juice Should You Drink Per Day?
According to nutritionists and global health organizations such as the World Health Organization (WHO) and American Heart Association (AHA):
🔹 For Healthy Adults:
150 – 250ml (about 5–8 oz) of 100% pure fruit juice per day
Best consumed in the morning or with a meal
Should not replace whole fruits in the diet
🔹 For Children:
100 – 150ml (3–5 oz) per day, depending on age and activity level
Not recommended for children under 1 year old
🔹 For People with Health Conditions:
Should consult with a doctor or registered dietitian
Juice may need to be limited or replaced with high-fiber smoothies
Pro Tip: If you're already eating enough fruits and veggies, you may not need fruit juice daily at all.
Best Fruit Juices to Include in a Healthy Diet
Not all juices are created equal. Here are some of the healthiest options:
| Juice | Key Benefits |
|---|---|
| Orange Juice | High in vitamin C and folate |
| Carrot Juice | Great for vision and liver health |
| Pomegranate Juice | Strong antioxidant and anti-inflammatory |
| Celery Juice | Detoxifying and hydrating |
| Apple Juice | Easy on the stomach and a quick energy boost |
You can also mix veggies into your juice for better balance (e.g., spinach, cucumber, ginger, kale).
Tips for Drinking Juice the Smart Way
- Make it fresh at home to avoid added sugars or preservatives
- Drink immediately after juicing to retain nutrients
- Avoid drinking on an empty stomach, especially citrus juices
- Stick to whole fruits most of the time, and use juice as a supplement
For those managing weight or blood sugar:
- Choose low-sugar options like cucumber, celery, or green apple
- Consider smoothies that retain all the fiber from fruits and vegetables