Few things are better for your health – and your wallet – than homemade vegetable juice. After all, juicing is an easy, time-saving way to get more fruits and vegetables in your diet and use up leftover produce before they go bad (3). As long as you moderate your intake to account for the natural sugars and calories involved in juicing recipes, vegetable juices can provide amazing anti-inflammatory benefits for your body (2):
Still, many people find it hard to start juicing, as vegetable juices can turn out bitter, especially if they happen to incorporate highly nutritious but bitter greens.
Luckily, there are plenty of juicing recipes for sweeter juicing options that are easier on the taste buds but just as healthy. Here, we introduce an easy juicing recipe for a popular juice blend from Venezuela called jugo tres en uno (“3-in-1 juice”) – a delicious, wholesome, anti-inflammatory blend of orange, beet, and carrot juice!
Recipe: Jugo Tres en Uno (Orange, Beet, and Carrot Juice)
Prep time: 5 minutes
- 4 organic oranges (any size)
- 1 organic beet (any size)
- 2 organic carrots (any size)
- Optional: 1 tablespoon honey, liquid stevia, or any natural sweetener of your choice
- Wash, peel, and/or prepare the oranges, beet, and carrots, as desired.
- Put the oranges, beet, and carrots in a juicer and juice them. Alternatively, blend the ingredients in a blender to desired consistency.
- If desired, add natural sweetener.
- Serve immediately.
Notes: You may alter the number of oranges, beets, and carrots in the recipe as desired. For instance, you may choose to reduce the amount of sugar within the beverage by using fewer oranges or substituting them with other vegetables high in vitamin C but low in sugar, like kale or celery. To minimize the impact on blood sugar, also consider drinking the juice right before a meal, this will help slow down the release of glucose into the bloodstream.
The Anti-Inflammatory Benefits of Oranges, Beets, and Carrots
Being a juice blend of three delectable superfoods, jugo tres en uno is as healthy and delicious as anyone might expect. Here’s what researchers had to say about the nutritional content and health benefits of this trio of amazing fruits and vegetables.
Packed with vitamin C, B vitamins, potassium, and flavonoids (a type of antioxidants), oranges are well-known for their numerous health benefits (4).
The flavonoids in oranges can relieve chronic inflammation and help prevent chronic diseases like cardiovascular disease, diabetes, osteoporosis, dementia, and cancer (4). Oranges are also full of vitamin C, which can help manage fat levels in the blood, keep the lining of blood vessels limber (5), and help improve the skin by preventing cell damage by oxidation (6). On the other hand, B vitamins, like thiamine and folate, may help manage type 2 diabetes (7) and improve digestion (8).
Beets contain gut-healthy thiamine (vitamin B1) as well but also come with many other anti-inflammatory antioxidants, nitrates, and minerals, especially manganese (10).
Indeed, the antioxidants in beets have been proven to relieve inflammation and oxidative stress in the body (11). Beet juice may also help prevent chronic diseases and conditions, like high blood pressure and atherosclerosis (hardening of blood vessels) (11). Nitrates, on the other hand, may increase blood flow to the brain and help prevent cognitive impairment (12). Manganese has been shown to help manage diabetes and improve kidney functioning (13).
Of course, this root vegetable is also famous for its positive effect on digestion and liver functioning (11). Beets may help relieve constipation (19), heal and protect the liver (11, 20), and facilitate the liver’s detoxification processes (18).
Carrots are no less full of healthy, anti-inflammatory antioxidants and minerals like potassium, iron, and magnesium. They also contain plenty of vitamin A and carotenes (17).
Aside from aiding anti-inflammatory processes, vitamin A may help improve eyesight, especially night vision or vision in those with vitamin A deficiency (23), and prevent eye disorders, such as age-related macular degeneration (AMD)(22) and cataracts (21). Vitamin A, carotenes, and retinoic acid – a substance produced by the body in the presence of vitamin A – may also help repair skin damage, prevent skin cancer (16), and boost our immune system (14). Potassium may help prevent/slow down the progression of kidney diseases, decrease osteoporosis, and reduce death by cardiovascular diseases (9).
So if you have leftover oranges, beets, and carrots wasting away in your produce drawer, go ahead and whip up a sweet, nutritious cup of jugo tres en uno for a yummy anti-inflammatory snack! Your body – and your grocery bill – will be better off for it.