Healthy Juices For Kids: 12 Easy Homemade Juice Recipes

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Juices for kids, made with fruits or vegetables, are a great hydrating source and replenish essential nutrients. They’re easily available, or you can make them yourself at home.However, in either case, you should limit excessive juice consumption to avoid negative consequences, such as obesity and dental damage in children(1). This post discusses some nutritious juices and some delicious juice recipes for you to try.

Are Juices Healthy For Children?

水is the best liquid to keep kids hydrated. Juices are a lovely treat in appropriate portions from time to time. But as a routine, it is better for children to eat whole fresh fruit and vegetables.

Store-bought juices are available in different forms, like 100% juice, concentrated, and diluted juice.Out of these, moderate consumption of 100% fruit juice as part of ahealthy dietmay provide children with nutrients, without contributing to weight gain(2).

But many shop bought ones add extra sugar (or other ingredients) so it’s important to check the label.

Juices may be useful in the following ways.

1. Juices can work as a medium to encourage children to eat whole fruit and vegetables.
2. Moderate consumption of fruit juices can provide flavonoids that possess antioxidant properties with long term health benefits, such as improved cardiovascular health(3)(4).
3. Juices containpolyphenolsⁱXNaturally occurring antioxidant compounds found in food items such as fruits, vegetables, coffee, tea, and wine,oligosaccharidesⁱXCarbohydrates containing three to ten simple sugars and found in plant-based foods such as legumes, grains, and vegetables, and nitrates that may work as prebiotics good for gut health(5).
4. Unsweetened homemade juices with fiber can be a better snack alternative to soda and other high-sugar beverages. But remember whole fresh fruits and vegetables are always a better choice.

How Much Juice Can Children Have?

According to the USDA, unsweetened 100% juices are a part of the fruit and vegetable group.Juice should contribute to half or less than half of the total recommended fruit and vegetable intake for the day(6).

Below is the age-appropriate recommendation for fruit juice intake for children(7). However, remember that juices are not a daily necessity if the child enjoys daily their quota of fruits and vegetables.

Age (years)	Recommended Daily Serving
4 to 6	½ to ¾ of a cup or 6 ounces
7 to 18	1 cup or 8 ounces

Source: American Academy of Pediatrics

Tips To Select Healthy Juices For Children

Selecting healthier options of juices is necessary to enjoy their benefits. Consider these points while buying fruit or vegetable juice for children.

1. 据美国食品和药物管理局(US FDA), a product is labeled “fruit juice” and “vegetable juice” when the contents are 100% sourced from fruits and vegetables, respectively(8). These juices do not contain any additives, including preservatives.
2. 100% fruit or vegetable juice with additives is mentioned on the label. For instance, 100% fruit juice with sugar is mentioned as“100% fruit juice with added sugar/sweetener.”Similarly, 100% fruit juices with preservatives state,“100% fruit juice with preservatives.”
3. Some manufacturers make 100% fruit juice by adding water to fruit juice concentrates(9). These juices are called“reconstituted 100% fruit juices.”
4. Check the list of ingredients along with the nutritional information to know about the ingredients, along with the number of nutrients per serving.
5. Give preference to “100% fruit and vegetable juice,” which does not contain added sugar. Added sugars, such asfructoseⁱXSimple sugar that makes up 50% of table sugarand corn syrup, can increase the risk of tooth decay,weight gain, and high blood pressure(10). Long-term consumption of sweetened juice could increase the risk of childhood obesity.
6. Opt for juices with low sodium content since high sodium intake is associated with higher blood pressure.
7. Vegetable juices contain less natural sugar than fruit juice. Thus, prefer mixedfruit and vegetablejuice for optimum nutrition.

Try to make juices at home instead of buying the packaged versions. They are fresh, and you have control over what goes into them.

12 Healthy And Delectable Juice Recipes For Children

Making juice at home lets you have control over the ingredients. Besides, it can reduce the ingestion of unwanted additives, preservatives, and sweeteners. Thoroughly wash the fruits and vegetables under running water before preparing juice to prevent the risk of foodborne illnesses(11).

Here are some interesting juice recipes you can try for your child.

1. Apple lemonade

An easy-to-prepare, refreshing, and nourishing variety of lemonade suitable to beat the heat.

You will need:

• 1 cup apple (peeled, cored, and sliced)
• ½ cup fresh lemon juice

How to:

2. Prepare apple juice and add lemon juice to it.
3. Refrigerate for ten minutes and serve chilled.
4. You can add some crushed mint leaves and a pinch of cinnamon to enhance palatability.

2. Pineapple and kale juice

这个保湿,nutrient-rich, and tasty juice recipe is suitable for children of any age.

You will need:

• 100g fresh kale (chopped)
• 1 cup pineapple (chopped)
• 水

How to:

1. Juice the ingredients well until you get a smooth liquid.
2. Serve fresh, or you can refrigerate it for five minutes.
3. You can add chia seeds to improve the overall nutritional value of the recipe.

3. Carrot and orange juice

The juice contains vitamin C and fiber, thus making it one of the most nourishing juices for children. Furthermore, you may enhance it’s nutritional value by adding a dash of pomegranate juice.

You will need:

• 2 carrots (peeled and chopped)
• 1 orange (peeled and deseeded)

How to:

1. Juice the ingredients until you observe a semi-thick liquid.
2. Serve immediately or refrigerate for five minutes.
3. 您可以添加少许肉桂或薄荷叶性能试验ore serving to boost the recipe’s flavor.

4. Apple, sweet potato, and carrot juice

The satiating homemade juice recipe is rich in nutrients and fiber. Serve it to alleviate hunger pangs and maintain a healthy digestive system.

You will need:

• 1 apple (cored, peeled, and chopped)
• 1 sweet potato (peeled and diced)
• 1 carrot (peeled and chopped)

How to:

1. Juice all the ingredients into a creamy consistency.
2. Serve immediately or refrigerate for no more than a day.

5. Mixed berry splash

If your child likes strawberry juice, you might want to introduce them to a more refreshing drink, such as mixed berry splash. The antioxidant and iron-rich juice is beneficial for the immune system.

You will need:

• 1 cup mixed berries (strawberry, blueberry, and raspberry)
• 1 cup watermelon (deseeded and chopped)

How to:

1. Put all the fruits in a blender and blend into a smooth juice.
2. Serve immediately or store it in the refrigerator for a day or two.
3. You can add a cup of Greek yogurt, a handful of nuts, and a teaspoon of chia seeds to turn this recipe into a healthy smoothie.

6. Apple and beetroot juice

Beetroot is rich inphytonutrientsⁱXA broad term for compounds found in fruits, vegetables, grains, and beans, possessing health-promoting properties, such asbetalainsⁱXA colored bioactive pigment with cell-protective and anti-inflammatory properties, flavonoids, and polyphenols that have health-promoting properties(12).This Juice is popularly known as ABC, short for Apple, beetroot, and carrot juice.

You will need:

• 1 apple (cored, peeled, and chopped)
• 2 carrots (peeled and chopped)
• ½ beetroot (peeled and chopped)

How to:

1. Juice all the ingredients into a semi-thick juice. If the juice looks too thick, add water to adjust consistency.
2. Refrigerate the juice for ten minutes before serving it. You may store the juice for up to two days.

7. Minty berry juice

It is one of the most nourishing and immune-boosting juices for children across ages. Your child would definitely love it if they are already a fan of strawberry and blueberry juice.

You will need:

• 1 apple (cored, peeled, and diced)
• 1 kiwi (peeled and chopped)
• 1 cup mixed berries (blueberries and strawberries)
• 4-5 mint leaves

How to:

1. Make a semi-thick apple, berries, and kiwi juice.
2. Add mint leaves and refrigerate for ten minutes.
3. Serve with a midday snack, likea vegetablesandwich.

8. Green juice

This lip-smacking juice is a hydrating and nutrient-rich combination of spinach, cucumber, grapes, and orange.

You will need:

• 1 cup spinach leaves (chopped)
• 1 cup cucumber (peeled and diced)
• 1 cup grapes
• 1 orange (peeled and deseeded)
• 1tsp ginger juice
• Pinch of cinnamon

How to:

1. Juice spinach leaves, cucumber, grapes,and orangeinto a semi-thick liquid.
2. Add ginger juice and cinnamon just before serving.
3. Serve with any grilled main dish of your choice.

9. Tropical twist

The energy-rich tropical juice has tangy-sweet flavors.

You will need:

• 1 cup pineapple (chopped)
• 1 cup carrot (peeled and chopped)
• 1 cup apple (peeled, cored, and chopped)
• 1tsp lemon juice
• ½tsp ginger juice

How to:

1. Juice all the vegetables into a thin-liquid. If needed, add water to adjust consistency.
2. Add lemon and ginger juice and serve immediately.
3. You can also add some mint leaves.

10. Tangy tomato juice

It is a tangy-flavored, immune-boosting, and detoxifying juice recipe for children.

You will need:

• 2 ripe tomatoes (cored and chopped)
• 1 carrot (peeled and chopped)
• 1 celery stalk (chopped)
• ¼tsp black pepper powder

How to:

1. Juice tomatoes, carrot, and celery into a smooth-flowing juice.
2. Add black pepper and serve immediately.

11. Fennel and blueberry juice

The delectable summer drink has immune-boosting properties. Replace fennel with mint if your child dislikes fennel’s strong flavor.

You will need:

• 1 fennel bulb (chopped)
• 1 apple (peeled, cored and diced)
• 50g blueberries (frozen)
• 1tsp lemon juice

How to:

1. Juice fennel bulb, apple,and blueberriesinto a smooth liquid.
2. Add lemon juice, mix well, and serve immediately.

12. Honeydew melon juice

It is one of the best juice recipes to hydrate, nourish, and satiate your child.

You will need:

• 2 cup honeydew melon (deseeded and chopped)
• 1 cup cucumber (peeled and sliced)
• 1tbsp lime zest

How to:

1. Juice melon and cucumber into a smooth liquid.
2. Add lime zest, mix well, and serve immediately.
3. Alternatively, you can add a few mint leaves and refrigerate the juice before serving.

Precautions To Take While Giving Juice To Children

Observing some precautionary steps can help the child avoid the adverse effects and get the most out of juices(13)(14)(15).

1. Purchase only pasteurized or shelf-stable 100% fruit or vegetable juices to avoid foodborne illnesses.
2. Avoid feeding unpasteurized juices produced at a farm, to young children.
3. Serve juice with meals and not between meals. Serving juice between meals may increase the risk of tooth decay.
4. Do not serve juice as a replacement for water, milk, or otherhealthy beverages.
5. Spread the recommended daily serving of fruit juice across all the meals.
6. Avoid serving juice in bottles and sippy cups as sipping juices for a long period contributes to tooth decay in young children.
7. Use properly cleaned utensils and juicer/ blender to prepare juices at home.
8. Wash vegetables and fruits properly and discard parts or produce that looks damaged, bruised, or rotten.
9. Before and after preparation, wash hands with soap and warm water for at least 20 seconds.
10. Do not strain the juice as retaining the pulp ensuresenhanced fiber intake.
11. You can add a pinch of sugar or salt to homemade juice for taste. Avoid adding any salt or sugar to packaged 100% fruit juices.
12. Do not give fruit juice to young children around bedtime as it might cause digestive issues, likeindigestion, gas, and diarrhea.

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