10 Best Juices for Health in India (For Skin & Immunity)

Close your eyes and listen. Can you hear it? There’s that familiar, rhythmic sound of a hand-press juicer on a bustling Indian street corner, that promises a glass of cool, sweet relief. 

From our moms insisting on accompanying our breakfasts with glass of goodness, to the simple joy of a fresh juice on a hot dry afternoon, juices are woven into the very fabric of our lives.

We live in a world that overflows with colourful packaged drinks and confusing health claims. Therefore, how do we know which ones are genuinely good for us? That’s why we’ve crafted this definitive guide. We will walk you through the top 10 best juices for health in India, chosen for their significant benefits and the local availability.

Why Fresh Juices Are Important for Your Health

When you juice a fruit or vegetable, you are essentially extracting its life force. This entails a concentrated dose of vitamins, minerals, and phytonutrients in a liquid form.

The primary benefit is rapid absorption. Your body doesn’t have to work as hard to digest the juice since the juicer has already done most of the hard work of breaking down the plant’s fibrous cell walls. This means the nutrients are delivered into your bloodstream quickly and efficiently, providing an almost instant hit of nourishment.

Furthermore, juices are fantastic for hydration, which is absolutely critical in India’s often hot and humid climate. Staying hydrated is key to everything from your organ function to skin health. 

A glass of fresh juice provides a clean, natural energy boost, unlike the artificial high and subsequent crash you get from sugary, caffeinated drinks. 

Ranking The Top 10 Best Juices for Health in India

Here is a list of the most beneficial juices you can easily find or make in India. We’ve considered their nutritional strengths, traditional significance, and specific health benefits.

1: Amla Juice – The Immunity Guardian

Many people consider Amla (Indian Gooseberry) the king of Indian superfoods. For centuries, Ayurveda has celebrated Amla for its incredible restorative properties. Amla juice is a bit of an acquired taste. It’s sour and astringent, however, its health benefits are simply too powerful to ignore. It is arguably one of the most potent juices for overall health.

• Key Health Benefits: It contains more Vitamin C than an orange, making it a phenomenal immunity booster. It’s also fantastic for hair health, purifying the blood, and improving eyesight.
• Pro Tip: You can’t drink a full glass of pure Amla juice. You need to first dilute a small 30ml shot in a glass of water. Drink it first thing in the morning for maximum benefit.

2: Pomegranate (Anaar) Juice – The Heart-Healthy Choice

This fruit has jewel-like seeds and deep crimson colour. It mostly symbolises prosperity and health. Pomegranate juice is not only delicious but also a potent medicinal elixir. It is packed with powerful antioxidants called punicalagins and punicic acid, which give it its incredible health-protective properties.

• Key Health Benefits: Protecs the heart by improving blood flow and keeping arteries flexible. Studies also suggest it can help lower blood pressure and fight inflammation. 
• Pro Tip: Drink it fresh without any added sugar. The natural sweetness of a ripe pomegranate is more than enough.

3: Sugarcane (Ganne ka Ras) Juice – The Instant Energizer

Ganne ka Ras is quite iconic in its own right. India is one of the largest sugarcane producers in the world, making the sugarcane juice an easy to find juice. Whilst it is sugary, it’s a natural, unrefined sugar that your body can process easily for instant energy.

• Key Health Benefits: It’s an instant energizer, great for hydration, and is alkaline in nature, which helps to reduce acidity in your body. Also, it is good for liver function and relieving constipation.
• Pro Tip: Always ensure your street vendor washes the sugarcane stalks properly. You may also add a dash of ginger and lime to enhance the taste and boost digestion.

4: Mosambi (Sweet Lime) Juice – The Vitamin C King

People all around India love mosambi juice. It’s what relatives offer you when you visit and what doctors recommend when you’re recovering from an illness. 

• Key Health Benefits: It is loaded with Vitamin C and potassium. It also detoxifies the body, reduces nausea, boosts hydration, and stimulate digestion.
• Pro Tip: Add a pinch of black salt (kala namak) and roasted cumin (jeera) powder. This significantly enhances it’s taste and prevents gas.

5: Beetroot Juice – The Blood Cleanser

Everyone knows what a beetroot is. That deep, earthy, and intensely purple colour tells you everything you need to know about its juice. It is fast gaining popularity for its incredible ability to cleanse and support the body from the inside out.

• Key Health Benefits: A proven blood purifier. It helps increase the body’s red blood cell count, improving hemoglobin levels. It is also rich in nitrates, which can help lower your blood pressure.
• Pro Tip: The earthy flavour of beetroot can be strong. Blend it with an apple or a carrot to naturally sweeten it and balance the taste.

6: Carrot & Ginger Juice 

Carrots is sweet and rich in nutrients. On the other hand, ginger adds a spicy, anti-inflammatory kick. Together, they are a powerful combination that benefits both your eyesight and digestive system.

• Key Health Benefits: You are assured of getting a high Beta-Carotene content from consuming carrots, which the body converts to Vitamin A. It is essential for good vision. As earlier noted, ginger is an anti-inflammatory agent in addition to its benefits with digestion and fighting nausea.
• Pro Tip: You can add a squeeze of lemon or lime juice to enhance the flavour and add an extra dose of Vitamin C. This helps your body absorb the iron from the carrots more effectively.

7: Watermelon Juice – The Ultimate Hydrator

We earlier highlighted just how hot and humid it can get in India on a random day. When that heat strikes, nothing beats the cooling, hydrating power of watermelon juice. The fruit is composed of over 90% water, it’s nature’s perfect solution for thirst. 

• Key Health Benefits: Helps with hydration. It’s also rich in lycopene, an antioxidant that protects skin cells from sun damage, and an amino acid called citrulline. This can help relieve muscle soreness.
• Pro Tip: The white part near the rind is usually packed with nutrients. Don’t throw it away! Juice it along with the red part. Top in a few fresh mint leaves to make it even more refreshing.

8: Lauki (Bottle Gourd) Juice – The Cooling Agent

Lauki is not be the most exciting to eat, its juice is a phenomenal health tonic. It has an extremely high water content and is known for its incredible cooling effect on the body.

• Key Health Benefits: Has low calorie count and is high fibre making it an excellent choice for weight loss. It helps treat urinary tract infections, cools the stomach, and can even promote restful sleep.
• Pro Tip: You should always consume lauki juice fresh. Avoid tasting raw lauki. A piece of a bitter bottle gourd can be toxic. Mix it with mint and a pinch of salt for better taste.

9: Mixed Vegetable Juice – The Nutrient Bomb

Why choose one fruit when you can have the benefits of many? The famous “ABC” (Apple, Beetroot, Carrot) juice is a great starting point, but don’t be afraid to experiment. A mixed fruit juice is one of the best juices for health in India because it delivers a wide spectrum of vitamins and minerals in a single glass.

• Key Health Benefits: The benefits vary based on the constituents of the mixes you use. You get vitamins for skin and eyes from carrots, blood purification from beetroot, hydration (cucumber), and anti-inflammatory properties from ginger and turmeric.
• Pro Tip: A great base combination is carrot, beetroot, tomato, and a small piece of ginger. You can also add spinach (palak) or celery to make a great salad.

10: Mango Juice 

Pure mango pulp blended with a little water to create a fresh, chilled drink offers refreshing healthy fruit juice for hot days.

• Key Health Benefits: When made fresh without added sugar, mango juice is a great source of Vitamins A and C. It supports eye health, boosts immunity, and contains enzymes that help with protein digestion.
• Pro Tip: Use ripe, sweet mangoes like Alphonso or Kesar so you don’t need any added sugar. Blend the pulp with water or a little milk for a smoothie-style drink. 

The 3 Types of “Juices” to Avoid for Better Health

Not all drinks labelled “juice” are healthy. In fact, some can be actively detrimental to your goal of better health. Be wary of these three culprits.

1. Packaged Fruit Juices from the Supermarket

These cartons may have pictures of fresh, luscious fruits, however, don’t be fooled. Most commercially packaged juices are made from concentrate, stripped of their natural fibre, and then loaded with enormous amounts of sugar. They are also often pasteurized at high heat, which can destroy many of the delicate vitamins.

2. Juice “Drinks” or “Nectars”

Read the label carefully. If you see the words “drink,” “beverage,” or “nectar,” it’s a red flag. Legally, this means the product contains only a small percentage of actual fruit juice (sometimes as low as 10-20%). The rest is typically water, sugar, high-fructose corn syrup, and artificial flavours and colours designed to mimic the real thing. They offer zero health benefits and are simply liquid candy.

3. Stale or Improperly Stored Juice

The best juice is the one you drink immediately after it’s made. The magic of fresh juice lies in its “life.” As soon as a fruit is juiced, it begins to oxidize, a process where it loses its vital nutrients upon exposure to air. Furthermore, if left standing, especially in warm conditions, it can become a breeding ground for harmful bacteria. 

Conclusion

Incorporating fresh, vibrant juices into your daily routine is one of the simplest and surest ways to elevate your well-being. From the immunity-boosting power of Amla to the hydrating magic of watermelon, nature has provided us with a pharmacy of flavours and benefits.

The key is to embrace what’s fresh, local, and homemade. So, go ahead, dust off that juicer or visit your trusted local vendor. Your journey to glowing skin and robust health could be just one glass of the best juices for health in India away.

FAQs

Q1: Is it better to eat whole fruits or drink juices?

Both are healthy! Eating whole fruits gives you the benefit of fibre, which aids digestion and helps you feel full. Drinking juice provides a more concentrated and quickly absorbed dose of vitamins and minerals. The best approach is to include both in your diet. Have a whole fruit as a snack and a fresh juice as a morning nutrient boost.

Q2: Can drinking these juices help with weight loss?

Yes, they can, if used correctly. Vegetable-based juices like lauki, beetroot, and carrot are low in calories and high in nutrients, making them excellent for weight management. However, fruit juices are higher in natural sugars and calories. The key is to focus more on vegetable juices and consume fruit juices in moderation as part of a balanced diet.

Q3: What is the best time of day to drink fresh juice?

The best time is generally on an empty stomach, usually first thing in the morning. This allows your body to absorb the nutrients most efficiently without having to compete with the digestion of other foods. Drinking it at least 20-30 minutes before a meal is also a great option.

Q4: How can I make sure the juice from a street vendor is safe?

This is a valid concern. First, observe the vendor’s hygiene. Do they have a clean setup? Are they using clean glasses? Ask for no ice if you are unsure about the water source. The safest bet is to watch them make it fresh in front of you and choose vendors who use fruits that are peeled, like mosambi or pomegranate, rather than those juiced with the skin on.