by Ingredients: Apple, orange, mango (7.5%), lemon, ginger root (4.5%), turmeric root (1.5%), acerola cherry powder, cayenne pepper powder, zinc lactate, vitamin D3 from seaweed, antioxidant (ascorbic acid)
Verdict: there’s plenty of vitamin C and D here, and there’s some ginger and turmeric, but again in very small doses, so it’s debatable what benefits they might have. It would be cheaper to buy fresh orange juice, which is about a quarter of the price – and the sugar content is almost the same (10g/100ml) – and take a daily vitamin D supplement.
Appointed Benefits
The benefits of each shot will depend on its blend of fruits, vegetables, herbs and spices.
“Many of the ingredients used are nutrient rich and, as a result, have anti-inflammatory and antioxidant properties, which can help reduce the risk of many common diseases including infections, disease heart, cancers and a range of other conditions when there is inflammation such as arthritis,” says Dr Avery.
For example, beetroot shots have been shown to improve exercise performance and lower blood pressure. This is thought to be related to the vegetable’s high nitrate levels, which have anti-inflammatory properties and help narrow blood vessels, says Dr Avery.
Turmeric, one of the most common ingredients used in juices, may help kill virus particles and treat symptoms of indigestion, such as stomach pain and bloating, studies suggest.
Ginger, another popular juice shot flavor, is anti-inflammatory and contains antioxidants, which help manage levels of free radicals (compounds that cause severe cell damage) and are thought to boost the immune system.
Since they are small servings, they also contain less sugar than a smoothie. For example, a Waitrose Gut Health juice shot contains 9.4g per 100ml bottle, while high street smoothies can contain more than 40g.
Back to the index
The big issue is that fruits and vegetables become less nutritious when they are blended or juiced. The process breaks down the cell wall, converting naturally occurring sugars into “free” sugars – the kind that the body absorbs more quickly and that we are supposed to limit our intake of. “This is in addition to some juice shots containing added sugars and other unhealthy additives, so it’s important to read labels carefully,” says Dr. Avery.
Fruits and vegetables greatly reduce their fiber content, although some shots try to compensate for this by adding fiber back in. and fruits are good sources,” she says.
“It’s always going to be healthier to eat the ingredients in their ‘normal’ form,” says Dr. Avery, although she notes that frozen and canned options can be part of a healthy diet.
In addition, some juice shots use juice concentrate – the sticky substance left when the water is extracted from fruit juice – which can contain additives and sugars.
And, despite the size of the tiny portion, some cram in 10 times more vitamins than we really need. “[This] are not appropriate and, if the products are used excessively, they may have adverse health effects,” says Dr Avery.
It’s also hard to back up the claims that they turbo charge our immune, gut and brain health. “Most of these products do not have scientific evidence showing a beneficial effect,” says Dr. Berry.
“If these products have clinical trials to support their health benefits, they might lend ‘help’, but we can’t tackle a whole bad diet without evidence to back this up.”
Then there is the eye-watering cost. “Juice shots are so expensive, and the cost prohibits many,” says Dr. Avery. For example, the 110ml ginger shot at Pret costs £2.90.
People who are thoughtful enough to splash out on them might not get much out of them, she notes. “They are marketed to the ‘concerned well’ rather than perhaps the few people who might benefit somewhat but also might not be able to afford the products,” says Dr Avery.
“We’re almost overwhelmed by these random ingredients being touted as a health benefit. Wellness is much more than spirulina.”
What you should do instead
“It would be much better nutritionally if people tried to include at least five portions of fruit and vegetables in their diet every day – fresh, frozen, tinned, dried and preferably without juice ,” says Dr. Avery.
“This can provide a range of vitamins, minerals and antioxidants essential for good health and can help reduce the risk of inflammation.”
Frozen and canned can be just as nutritious and more affordable. Even baked beans count towards the “five a day” total.
To increase your intake, add at least one or two vegetables to lunch or dinner, make leftover soups, add fruit to breakfast cereals and spice mixes like ginger and turmeric in stir-fries and curries, suggests Dr Avery.
“All of these ideas may take a little more time and may not seem as convenient as a juice shot, but we need to think about our whole diet,” she says.
Back to the index
By Sam Rice
Times
Preparation time: 10 minutes
Do
3 x 75ml shots
Jamu is a traditional Indonesian juice drink known for its medicinal qualities. In fact, the antibacterial and anti-inflammatory properties of turmeric are well documented and the gingerol in it aids digestion. A little citrus juice is added, not only for flavor, but also for vitamin C to boost immunity, as well as a little honey for sweetening. A pinch of salt adds electrolytes to help with hydration and finally, grinding black pepper enables the body to absorb curcumin (the active ingredient in turmeric).
The recipe provided costs £1.45 (based on Tesco website prices – half of this is fresh turmeric, which is quite expensive but worth it!) and makes three shots, so 48p a shot – much cheaper than store bought. ones.
