From orange to beetroot: A nutritionist names the healthiest fruit juices that can boost energy and improve sleep

We’ve been conditioned to believe that a chilled glass of fruit juice is the perfect addition to a healthy diet. 

But with a seemingly endless variety of juices now available, it can be difficult to pick out the ones that actually deserve a spot in your fridge.

Pomegranate juice, for example, is a tart treat linked to lower cholesterol and blood pressure due to its antioxidants.

And cranberry juice may be the hidden trick to avoiding painful urinary tract infections (UTIs).  

But while single-ingredient and fresh juices offer some proven health benefits, blends and juices with long ingredients lists may have as much added sugar as a can of Coke – even if you only have a small glass. 

Using orange juice as an example, nutritionist Rob Hobson tells the Daily Mail: The main issue is portion size, as a large glass can deliver quite a lot of free sugar quickly. 

‘In the UK, the recommendation is to keep fruit juice to around 150ml a day, ideally drank alongside a meal.’ 

With this in mind, our nutritionist reveals the benefits – and pitfalls – of some of the nation’s favorite juices.

Pomegranate juice

Recent studies have shown pomegranate juice may lead to lower cholesterol.  

This is because pomegranates contain compounds called polyphenols, powerful antioxidants that give the fruit its rich red hue. 

These compounds neutralise harmful molecules called free radicals, preventing oxidative stress that leads to inflammation and arteries becoming clogged with LDL (bad) cholesterol. 

‘Pomegranate is definitely one of the more interesting juices nutritionally because it’s rich in polyphenols, particularly ellagitannins and anthocyanins that give it the deep red colour,’ says Mr Hobson, author of The Low Appetite cookbook.. 

‘These compounds have been studied for their antioxidant and vascular effects.’

In one 2023 meta–analysis, consuming pomegranates consistently was associated with modest 12 mg/dL drops in triglycerides and 4 mg/dL decreases in total cholesterol, on average. 

In a small study of overweight people with dyslipidemia – a condition that causes high cholesterol – people who drank a cup of pomegranate juice every day for two weeks lowered their LDL cholesterol by 4 to 6 mg/dL.

Importantly, this is not on par with statins, which can cut LDL cholesterol by 20 to 60 percent. 

Pomegranate juice has also been linked to lower blood pressure – although our expert doesn’t recommend it as a standalone cure. 

‘I’d see it more as part of a wider heart-healthy diet alongside things like vegetables, pulses, nuts, seeds, wholegrains and oily fish,’ he says. 

‘The key thing is to choose 100 per cent pomegranate juice rather than a juice drink with added sugar or other fruit juices used to bulk it out. 

‘Pomegranate juice studies do support modest blood-pressure effects, but not as a standalone solution.’

However, while there are health benefits, you should still be mindful of how much you’re drinking because of its natural sugar content. 

The biggest brand of pomegranate juice in the UK, POM, contains roughly contains roughly 14g of natural sugar per 100ml, equal to 32g to 34g of natural sugar in a standard 236ml serving.

Cranberry juice

A glass of cranberry juice can ward off painful and uncomfortable UTIs, at least according to mixed research. 

In one 2024 meta-analysis, researchers found people who drank cranberry juice regularly were 54 percent less likely to develop a UTI than those who did not. 

The drink also reduced the need to use antibiotics by about 59 percent. 

A study published earlier this year in Applied and Environmental Microbiology found cranberry juice boosted antibiotic activity and suppressed the emergence of mutations in 72 percent of tested E.coli strains – the bacterial that causes UTIs – that affect the urinary tract. 

Cranberries’ water infection-beating clout comes from its proanthocyanidins, which may help reduce the ability of some bacteria to stick to the urinary tract lining. 

‘The main thing is to check the label because lots of them are cranberry “juice drinks” that contain added sugar or are diluted with other juices,’ says Mr Hobson. 

‘Pure cranberry juice is naturally very tart, which is why it’s often sweetened, so I’d go for unsweetened or lower-sugar versions if you can.’ 

It’s also key to note that cranberry juice – and cranberry products in general – shouldn’t be enjoyed by people currently taking warfarin due to potentially dangerous interactions. 

Orange juice

Orange juice has long been seen as a breakfast staple for warding off the common cold. 

Each eight-ounce cup contains about 130 percent of the recommended daily value of vitamin C, which acts as a powerful antioxidant that protects disease-fighting white blood cells from damage. 

It also helps produce collagen, a protein that provides structure and elasticity to the skin, bones and joints. That elasticity helps enhance the skin’s barrier against pathogens. 

And much like pomegranate juice, research suggests heart health benefits. 

‘Orange juice is a good source of Vitamin C and citrus flavanones, powerful plant compounds which are antioxidant and anti-inflammatory,’ says Mr Hobson. 

‘It also contains potassium – which is needed for a healthy heart and nerve function, plus folate which is key for healthy red blood cells.’ 

He added that it’s best to drink orange juice with iron-rich plant foods because the Vitamin C helps improve the gut’s absorption of non-haem (i.e. non-meat) iron. 

And as for the ‘smooth or with bits’ debate?  

‘Fresh juice usually tastes best, but a standard 100 per cent pasteurised carton of orange juice is perfectly fine nutritionally, especially for people on a budget,’ he says. 

‘Juice “with bits” may retain a little more of the fruit pulp, although it’s still not the same as eating a whole orange.’ 

Cherry juice

Tart cherry juice contains melatonin, a hormone that regulates the body’s circadian rhythm and influences sleep quality.

‘There has been some very interesting research into tart cherry juice, particularly around exercise recovery and possibly sleep,’ says Mr Hobson. 

‘It contains polyphenols including anthocyanins, as well as small amounts of compounds such as melatonin.’

One 2019 study found drinking 30mL (1oz) of tart cherry juice twice per day increased sleep time by an hour in older adults with insomnia. 

Cherries contain antioxidants called anthocyanins, which have been shown to improve muscle pain and recovery in athletes. 

One recent study found drinking tart cherry juice after weight training or running reduced strength loss by 22 percent compared to the placebo group.  

‘For very active people, tart cherry juice may be useful during heavy training periods, particularly where muscle soreness and recovery are an issue,’ adds Mr Hobson.

‘If someone is choosing cherry juice for potential health benefits, I’d look for 100 per cent tart cherry juice rather than sweet cherry juice or a sweetened cherry juice drink.’

 

Beetroot juice

It’s less prevalent on store shelves, but dietitians are increasingly recommending beetroot juice. 

The juice contains compounds called nitrates, which convert into nitric oxide. Nitric oxide has been shown to relax blood vessels, improving blood flow throughout the body. 

That increased blood flow also applied to the brain’s prefrontal cortex, which is responsible for decision-making, planning, working memory and social behavior. This may improve cognitive function. 

‘For beetroot juice, the nitrate content matters more than whether it comes as a carton, bottle or shot,’ says Mr Hobson. 

‘Some of the concentrated beetroot shots used by athletes are pasteurised but still effective.’ 

However, people taking blood pressure medication, those with kidney disease, or anyone prone to kidney stones should be cautious with regularly drinking high-dose beetroot juice due to its high levels of vitamin K. 

Apple juice

A British classic, filling a glass with a sharp glass of apple juice is many people’s first point of call at a hotel buffet – and according to Mr Hobson, it can be good for you if you opt for cloudy. 

‘Apple juice contains some polyphenols, especially if you choose cloudy apple juice, because it tends to retain more of the pulp and plant compounds than clear filtered juice,’ he says. 

‘If I was choosing apple juice for any nutritional benefit, I’d go cloudy rather than clear. This is probably the juice where cold-pressed is most relevant, as it may have a fresher flavour and can retain more of the fruit’s natural compounds depending on how it’s processed.’ 

A 2022 review by a team at the University of Quebec looked at 20 studies into the health benefits of drinking apple juice and found that cloudy apple juice may offer modest benefits for heart health and antioxidant levels because it contains more pulp and plant compounds than clear juice, but the evidence was inconsistent and the studies were often small and short. 

They noted that there was little strong proof that apple juice helps with weight, blood sugar, cancer prevention or brain health. 

‘I’d still treat it as juice rather than a health drink, so portion size matters and like OJ I’d stick to around 150ml,’ says Mr Hobson. 

‘Because apple contains plenty of sugar and much less fibre than a whole apple, it is best consumed in moderation, with whole fruit remaining the healthier choice.’

Grapefruit juice

Grapefruits are big, vibrant and zesty – and, if you’re taking certain statins, blood-pressure drugs, immunosuppressants, sedatives and psychiatric medications, potentially harmful to your health. 

 ‘Anyone taking prescription medication should check the patient information leaflet or ask a pharmacist before drinking grapefruit juice on a daily basis,’ says Mr Hobson.

The fruits can interfere with the way the body processes many medicines because they blocks an intestinal enzyme called CYP3A4, meaning some drugs are broken down less efficiently and may reach dangerously high levels in the bloodstream.

For people not taking any of the potentially interactive medications, grapefruit juice is a fantastic choice – although it is high in sugar, with a standard 250 ml glass of unsweetened juice containing about 18 to 22 grams.

It contains beneficial nutrients and plant compounds, including vitamin C, potassium, flavonoids and antioxidants, which may support heart health and potentially help protect against certain cancers. 

A 2014 study from the University of Florida analysed dietary data from 12,789 adults and found that people who ate grapefruit or drank 100 per cent grapefruit juice generally had better-quality diets, with higher intakes of vitamin C, magnesium, potassium, fibre and beta-carotene. 

Female grapefruit consumers also tended to have lower body weight, BMI, waist circumference, triglycerides and inflammation levels, as well as higher “good” HDL cholesterol. 

However, the study was observational, so it cannot prove grapefruit caused these benefits; people who consumed it may simply have had healthier lifestyles overall.