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?
Water 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 a healthy diet may 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.
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. 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. 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. Pineapple and kale juice
This hydrating, nutrient-rich, and tasty juice recipe is suitable for children of any age. You will need:
100g fresh kale (chopped) 1 cup pineapple (chopped) Water
How to:
3. Carrot and orange juice
The juice contains vitamin C and fiber, thus making it one of the most nourishing juices for children. You will need:
2 carrots (peeled and chopped) 1 orange (peeled and deseeded)
How to:
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:
5. 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:
6. Beetroot and apple juice
Beetroot is rich in phytonutrients, such as betalains, flavonoids, and polyphenols that have health-promoting properties (12). You will need:
1 apple (cored, peeled, and chopped) 2 carrots (peeled and chopped) ½ beetroot (peeled and chopped)
How to:
7. Minty berry juice
It is one of the most nourishing and immune-boosting juices for children across ages. 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:
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:
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:
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:
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:
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:
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).
