BY THE OPTIMIST DAILY EDITORIAL TEAM

Juice can feel like a wellness wildcard. It’s sweet, colorful, and sits in that tricky middle space between “basically fruit salad” and “sugar in a glass.” But if you’re pouring yourself one small glass a day, is that actually a healthy habit?

The short answer is that it depends on what’s in the glass.

Not all juices are created equal. Some are rich in vitamins, minerals, and antioxidant compounds that can support immunity, circulation, and even mental clarity. Others are more like high-speed sugar delivery systems. The trick is knowing which is which and how much is enough.

Let’s peel back the label.

The benefits are real (in moderation)

One hundred percent fruit or vegetable juice can deliver key nutrients like potassium, magnesium, vitamin C, and polyphenols, those antioxidant-rich plant compounds you keep hearing about. That said, without the fiber of whole fruit, juice also delivers sugar fast. This can cause tooth damage, energy crashes, or spikes in blood sugar if overdone.

That’s why most nutrition experts suggest capping your daily juice intake at 150 milliliters. That’s about two-thirds of a cup. Yes, that includes juices labeled “all natural” or “no sugar added.” Sugar is sugar, even if it comes from a beet.

Still, when portioned right, juice can be more than a sugary treat. Some varieties offer targeted benefits worth knowing about.

When juice becomes functional food

Citrus

Orange juice is a classic, and for good reason: it’s rich in vitamin C, supports immunity, and may help lower inflammation. One study even linked it to reductions in high blood pressure. But more is not better here; the benefits tend to taper off above 500 milliliters, when the sugar impact outweighs the gains.

Lemon juice has similar perks. A glass of water with lemon before meals has been associated with better digestion and lower blood pressure. It won’t transform your health overnight, but it plays a solid (and zesty) supporting role.

Pomegranate

Pomegranate juice is often considered the MVP of the juice world. It’s packed with polyphenols, which are plant compounds that fight oxidative stress and inflammation. You only need about 200 milliliters to get the benefits, so don’t overindulge. It’s best to think of it as a daily supplement, not a beverage.

Beetroot

Beetroot juice, on the other hand, may actually deserve more than a tiny serving. Its high nitrate content helps improve blood flow and cardiovascular health, especially in people with high blood pressure or athletes looking for a performance edge. Since it’s lower in sugar than most fruit juices, up to 500 milliliters a day can be helpful for some.

Cranberry

Cranberry juice is best known for urinary tract health, and science backs that up. Unsweetened cranberry juice can help prevent bacteria from sticking to bladder walls, reducing the risk of UTIs, especially in women and children. But again, go for the real deal, not the sugary cranberry “cocktail.”

Prune

Prune juice still has its place, especially if digestion is sluggish. While the whole fruit is more effective, a modest amount of juice (about 150 milliliters) can help get things moving.

Blueberry 

Blueberry juice brings antioxidants, too, particularly for brain and vascular health. But most studies still favor whole berries over juice, especially for long-term cognitive benefits.

So… should you drink juice?

If you enjoy juice, the good news is you don’t have to cut it out entirely. Just treat it like a health-focused indulgence, not a hydration method. A single glass can be a great delivery system for nutrients, particularly if it’s high-quality, unsweetened, and purposefully chosen.

Here’s how to drink smarter:

• Stick to 150 milliliters per day, unless it’s beetroot, where more may help.
• Pair it with meals to slow down sugar absorption.
• Vary your juices to spread out the benefits. Go for citrus one day, then pomegranate the next.
• Don’t sip all day. That constant exposure is harder on your teeth.
• Prioritize whole fruits and veggies for most of your fiber and nutrients.

Final sip

Juice isn’t a villain, but it’s not a miracle cure either. Used thoughtfully, a daily glass can support your heart, immune system, brain, and more, as long as it’s 100 percent juice that’s portioned properly.

If you’re craving a little something bright and bold in your day, pour yourself a small glass. Savor it. Let it serve your body well. Then get back to the rest of your beautiful, balanced diet.