What will drinking green juice every day do? Exploring the pros and cons

October 15, 2025 •

5 min read

According to a 2023 Health Survey for England, only 28% of adults meet the recommended five portions of fruits and vegetables daily, highlighting a common dietary gap. Adding a daily green juice can be a convenient and powerful way to boost your nutrient intake, but it is important to understand both the pros and cons of this practice.

Quick Summary

Drinking green juice daily can significantly increase nutrient consumption, but it lacks the fiber found in whole produce and may have other drawbacks. It can boost immunity, energy, and skin health but also raises concerns about sugar content, oxalate levels, and its role in a balanced diet.

Key Points

Nutrient absorption is quicker: Juicing removes fiber, allowing for more rapid absorption of vitamins and minerals by the body.
Rich in vitamins and antioxidants: Green juice provides concentrated levels of vitamins A, C, and K, as well as powerful antioxidants that support overall health.
Supports immune function: A daily green juice can boost the immune system with concentrated levels of vitamins C and A, and other plant compounds.
Lacks essential fiber: Juicing strips away insoluble fiber, which is crucial for gut health, stable blood sugar, and satiety.
Watch for high sugar content: The fruit in many green juices can lead to sugar spikes; it is best to favor vegetables over fruit.
Potential kidney risk for some: Excessive daily consumption of high-oxalate greens like spinach and kale can be harmful for individuals prone to kidney stones.
Not a meal replacement: Green juice lacks the balanced nutrition of a full meal, including sufficient protein and fat.
Homemade is best: Making your own green juice allows for control over ingredients, sugar content, and quality, avoiding preservatives found in some store-bought options.

For those seeking to enhance their nutrition, a daily glass of green juice can seem like a convenient and refreshing solution. Proponents suggest it delivers a potent dose of vitamins, minerals, and antioxidants, while critics point to potential downsides like missing fiber and concentrated sugars. Understanding the full spectrum of effects is key to making an informed decision about incorporating green juice into your daily routine.

The Potential Benefits of Drinking Green Juice Every Day

Provides a Concentrated Nutrient Boost

Freshly made green juice, particularly when vegetables are the main ingredient, is a concentrated source of essential nutrients. Juicing extracts most of the vitamins, minerals, and plant compounds, making them easier and quicker for the body to absorb. This can be especially helpful for individuals who struggle to meet their daily intake of fruits and vegetables. A typical green juice might contain:

Vitamin A: Important for vision, immune function, and skin health.
Vitamin C: A powerful antioxidant that supports the immune system.
Vitamin K: Essential for bone health and proper blood clotting.
Antioxidants: Compounds that protect cells from damage caused by oxidative stress, potentially reducing inflammation.

Supports Immune Function

The high concentration of immune-boosting nutrients like Vitamin C, Vitamin A, and zinc from ingredients like kale, spinach, and lemon can strengthen your body's natural defenses. This can be particularly beneficial during cold and flu season or when your body is under stress. Chlorophyll, the pigment that gives greens their color, also provides antioxidant and anti-inflammatory properties that can further support overall wellness.

Aids Digestion and Gut Health

While juicing removes most insoluble fiber, many green juices, particularly those that are lightly strained or made in a blender (as a smoothie), can still contain prebiotics and enzymes that support a healthy gut microbiome. Ingredients like ginger and lemon can stimulate digestive enzyme production, while prebiotic compounds feed the beneficial bacteria in your digestive tract. This can lead to improved digestion and reduced bloating over time.

Contributes to Improved Skin Health

The vitamins and antioxidants in green juice are excellent for skin health. Vitamin C aids in collagen production, which helps maintain skin's elasticity and reduces the appearance of fine lines. The high water content from hydrating vegetables like cucumber also helps moisturize the skin, promoting a more radiant and youthful appearance.

Potential Downsides and Risks of Daily Green Juice

Lacks Fiber, which is Crucial for Health

This is one of the most significant drawbacks of juicing compared to eating whole fruits and vegetables. Juicing removes the insoluble fiber (pulp), which is vital for digestive regularity, blood sugar control, and satiety. Drinking juice without this fiber means your body absorbs the sugars much faster, which can cause blood sugar spikes, especially if fruits are included. For weight management, fiber is also crucial for helping you feel full, and its absence can lead to consuming more calories later.

Potential for High Oxalate Content

Many leafy greens like spinach, kale, and chard are rich in oxalic acid, or oxalates. While harmless in moderation and when consumed as part of a balanced diet, juicing large quantities can create a highly concentrated source of oxalates. Excessive oxalate intake can be particularly harmful for individuals with a history of kidney stones or kidney disease, as it can contribute to the formation of calcium-oxalate crystals.

Risk of Excess Sugar and Calories

Store-bought green juices can sometimes contain high amounts of added sugar to improve taste, with some rivaling the sugar content of soda. Even with natural fruit sugars, a daily habit can lead to excess calorie consumption and unwanted blood sugar fluctuations. Making your own juice at home with a higher vegetable-to-fruit ratio is the best way to mitigate this risk.

Green Juice: Juicing vs. Eating Whole Vegetables


Feature	Green Juice (Made by Juicing)	Whole Vegetables (Eaten Whole)
Nutrient Absorption	Rapid and highly concentrated, as indigestible fiber is removed.	Slower and more gradual, regulated by the presence of fiber.
Fiber Content	Significantly reduced or completely removed.	High in both soluble and insoluble fiber, crucial for digestive health.
Satiety (Fullness)	Less filling due to the lack of fiber; hunger may return sooner.	Highly satiating due to fiber content; helps with weight management.
Blood Sugar Impact	Higher potential for blood sugar spikes, especially with added fruit.	Minimal impact on blood sugar due to fiber's regulating effect.
Preparation Time	Requires a juicer and prep time; quick to consume.	Requires less equipment, but more chewing and digestion time.
Nutritional Completeness	Lacks fiber and can be low in protein and fat.	Contains a full profile of nutrients, including fiber.

Conclusion: How to Drink Green Juice Smartly

Drinking green juice every day can be a healthy addition to a balanced diet, offering a powerful and easy way to increase your intake of vitamins, minerals, and antioxidants. However, it should not be seen as a replacement for consuming whole fruits and vegetables, which provide the essential fiber that juicing removes. The best approach is to practice moderation and smart consumption.

To maximize the benefits and minimize the risks, consider these tips:

Prioritize vegetables over fruit: Use a high ratio of leafy greens and low-sugar vegetables (like cucumbers and celery) to limit sugar content.
Make it at home: This gives you full control over the ingredients, ensuring no added sugars or preservatives.
Don't skip whole foods: Ensure your diet is still rich in whole fruits, vegetables, and other fiber-rich foods.
Listen to your body: If you have any underlying health conditions, especially kidney issues or diabetes, consult with a healthcare professional before making green juice a daily habit.

In the end, while the hype around green juice is real, its true value lies in how you incorporate it. As part of a varied and balanced diet, it can provide a nutritious boost to your health and wellness routine.

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Frequently Asked Questions

Drinking green juice every day is not inherently bad for you, but it should be done smartly and in moderation as part of a balanced diet. The potential downsides include lack of fiber, high sugar content in fruit-heavy recipes, and concentrated oxalates, which can pose risks to individuals with kidney issues.

The best way to start is by making your own juice at home with a high ratio of low-sugar vegetables, such as cucumber and celery, to one or two pieces of fruit for flavor. Gradually increase your intake of leafy greens like spinach and kale to allow your body to adjust to the nutrients.

Green juice can support weight management by providing a low-calorie, nutrient-dense beverage that helps curb appetite. However, it is not a weight loss cure-all and is most effective when paired with a balanced, high-fiber diet. Since juicing removes fiber, it's less satiating than eating whole produce.

The human body is naturally equipped with organs like the liver and kidneys to remove toxins. While the nutrients in green juice support these organs, the idea of a 'juice detox' is largely overhyped. A daily green juice can support your body's natural detoxification processes but is not a substitute for a healthy diet and lifestyle.

Both have benefits, but eating whole vegetables is generally considered healthier because you get the full nutritional profile, including all the fiber. The fiber in whole produce helps with blood sugar regulation, digestion, and satiety. Green juice can be a supplement for those who need to boost their nutrient intake.

You can improve the taste by adding a small amount of sweet fruit like green apple or pear, a zesty ingredient like lemon or lime, or a spicy element like ginger. Herbs such as mint or parsley can also add a refreshing note.

Excellent choices for green juice include spinach, kale, Swiss chard, celery, and cucumber. For flavor and added nutrients, you can also include parsley, ginger, and lemon.