As St. Louis families head into cold and flu season, many of us are looking for simple ways to take better care of ourselves. A colorful glass of vegetable and fruit juice can be one enjoyable way to add nutrients to the day, especially when it helps you include produce you might otherwise skip.
The benefit is nutritional support. Juice can provide vitamins your immune system needs to function normally, but it is not a proven way to prevent or treat a cold, the flu, or COVID-19. Think of it as an addition to regular meals and everyday healthy habits. [1–3]
What your glass can contribute
Citrus juices, including orange juice, provide vitamin C. This nutrient supports normal immune function and acts as an antioxidant, helping protect cells from damage. Vitamin C also helps the body absorb iron from plant foods, so a small serving alongside a meal with beans or lentils can be a useful pairing. [1]
Carrots and leafy greens provide carotenoids, some of which the body converts to vitamin A, another nutrient involved in immune function. A carrot-based juice can add variety to your routine. The amount of each nutrient depends on the ingredients, portions, processing, and storage, so check the nutrition label when one is available. [2,3]
Keep whole foods on the menu
Juicing removes much of the fiber in whole produce. That fiber helps support digestion and fullness, which is why whole fruits and vegetables still deserve a regular place on your plate. Enjoy juice with breakfast or lunch rather than using it to replace a meal. [3]
Choose a small glass of 100% juice without added sugar, and remember that naturally occurring sugar still counts. Compare serving sizes and total carbohydrates on labels. A large bottle may contain more than one serving. Keep water as your everyday drink, and make room for protein and other nourishing foods throughout the day.
For seasonal flavor, look for a safely treated carrot-and-orange blend, or a vegetable blend with a little lemon or ginger for brightness. Choose flavors you enjoy and portions that fit comfortably alongside your meals.
Make it fit your health needs
If you manage diabetes, kidney disease, or a prescribed fluid restriction, ask your healthcare professional or registered dietitian which ingredients and portions fit your care plan. Grapefruit juice can interact with some medicines, and other fruit juices can affect certain drugs too. Check with your pharmacist before making a new juice part of your daily routine. [5]
Support yourself throughout the season
A nutritious drink is only one part of staying well. Keep up with recommended vaccinations, wash your hands regularly, and improve indoor air circulation when possible. If you develop respiratory symptoms and are at higher risk for complications, contact your healthcare professional promptly; some treatments work best when started early. [6]
Explore our cold season bundle
Our Cold-Season Support Bundle brings together eight juices: two each of Golden Zest, Morning Beam, Lemon Pop, and Vine Shine, plus seven Immunity Ignite shots. Visit the product page ↗ for ingredients, current pricing, and availability. [7]
Authoritative sources
Continue your research.
- NIH Office of Dietary Supplements — Vitamin C
- NIH Office of Dietary Supplements — Vitamin A and Carotenoids
- Mayo Clinic — Juicing and health benefits
- U.S. Food and Drug Administration — Juice safety
- U.S. Food and Drug Administration — Grapefruit juice and medicines
- Centers for Disease Control and Prevention — Preventing respiratory illnesses
- Wild & Raw — Cold-Season Support Bundle
This article is for general information and does not replace medical advice. Before adding raw or unpasteurized juice to your diet, discuss food-safety considerations and your individual health needs with your healthcare provider, especially if you are an older adult or have a weakened immune system.
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