Vegetable juice can supplement the body with vitamins, minerals, and antioxidants, but it cannot fully replace whole greens in a daily diet.

Greens provide not only vitamins but also substantial fiber, water, and various beneficial bioactive compounds for digestion, cardiovascular health, and metabolism. When vegetables are juiced, most of their fiber is removed, meaning drinking juice cannot fully substitute eating whole vegetables.

Fiber increases stool bulk, aiding food movement through the intestines, preventing constipation, and fostering a healthy environment for gut bacteria. It also slows sugar absorption, promotes satiety, and supports weight management.

Juice typically contains less fiber than whole foods. Illustration: Thanh Tung.

Juice, on the other hand, is absorbed more quickly because most fiber has been removed. Drinkers might consume more vegetables or fruits without realizing it.

Many replace vegetables with detox juices for body cleansing, weight loss, or skin improvement. However, the liver, kidneys, and digestive system are responsible for eliminating waste. There is no evidence that drinking juice detoxifies the body more effectively than its natural mechanisms. Some diets that recommend only drinking juice for several consecutive days can also lead to an unbalanced diet.

Furthermore, bottled or pre-mixed juices often contain added sugars, sweeteners, or flavorings. Regular consumption increases sugar intake, impacting weight and blood sugar levels. A single glass of juice requires a large quantity of vegetables compared to a typical serving. This can inadvertently lead to high intakes of natural sugars or potassium.

Kidney patients who consume too much potassium-rich juice, such as celery, spinach, or beetroot juice, may experience electrolyte imbalances. Everyone should continue to eat whole greens as part of their daily meals, prioritizing preparation methods like boiling, steaming, salads, or soups.

Although your child dislikes vegetables, you can help them gradually get used to easy-to-eat types like lettuce, cucumber, or zucchini, or incorporate vegetables into spring rolls, soups, noodles, or smoothies. Varying preparation methods can improve their palate.

Vegetable juice can still be a nutritional supplement if consumed correctly. You can give your child fresh juice without added sugar, in moderation, rather than relying on it entirely. A balanced diet requires a full range of greens, fruits, protein, carbohydrates, and healthy fats. Over-focusing on one food group rarely provides long-term health benefits for a child.

Do Thi Lan, Nutrition Specialist, Department of Nutrition, Tam Anh General Hospital Ha Noi.