Super Juices:

Can juice really make you healthier?
You may have dismissed it as just another food fad, but experts are putting a whole new spin on the beverage and Shape has all the info.

The key is to make juice a supplement to rather than a substitute for all of the fruits and vegetables in your daily diet. Though these beverages are generally higher in sugar and calories and lower in fiber than their whole counterparts, research shows that a combination of the two may be the most beneficial to your overall health.

Mix it Up:
Individual fruits and vegetables can offer some measure of protection against illness and chronic disease. But to get the greatest preventative benefits, you should diversify the type and color of produce you’re taking in.

Learn the Lingo:
Some store-bought juice “drinks,” also called “cocktails” or “punches,” contain as little as five percent juice. What you will find: water, lots of sugar, and artificial flavoring.

Stick to a two-drink maximum:
While the disease-fighting potential of juice may be considerable, it shouldn’t be an invitation to keep refilling your glass. There’s no peeling or slicing involved, and unlike whole foods, the energy in beverages won’t do much to fill you up—which could spell weight gain if you’re not careful. One study published in the International Journal of Obesity found that when people were given either the solid or liquid version of certain foods (watermelon versus watermelon juice, cheese versus milk, and coconut meat versus coconut milk), those who drank the liquids consumed up to 20 percent more calories throughout the rest of the day.

The new super juices:
Don’t have time to prepare your own blend at home?
Not to worry: These store-bought offerings put an extra-nutritious twist on the old standbys.

Minute Maid Pomegranate Blueberry(120 calories for 8 oz.)
You’ll get -50 milligrams of DHA, an omega-3 fatty acid that may prevent depression and some cancers. ($3 for 59 oz.; at grocery stores)

First Blush merlot
(150 calories for 8 oz.) Made from wine grapes, this juice is rich in polyphenols, antioxidants that help defend against heart disease.
($4 for 16 oz.; at Whole Foods)

Apple & Eve Fruitables (120 calories for 8 oz.)
A blend of 11 fruits and veggies, this juice offers more than a day’s supply of vitamin C, plus beta-carotene for better vision. ($3 for 46 oz.; at Wal-Mart)

Bossa Nova original Açaí (110 calories for 10 oz.)
The Brazilian açaí berry used to make this juice boasts one of the highest antioxidant values of any fruit. ($3 for 10 oz.; at grocery stores)

Tropicana Healthy Heart (120 calories for 8 oz.)
Each glass provides omega-3s to protect your heart and is an excellent source of folate and potassium. ($3 for 64 oz.; at grocery stores)

Mott’s Plus Light Apple (60 calories for 8 oz.)
Made with Splenda, this apple juice beverage has half the calories of the original and is high in vitamins C and D and calcium. ($3 for 64 oz.; at grocery stores)

V8 V-Fusion Açaí Mixed Berry (110 calories for 8 oz.)
It may taste like pure fruit juice, but there’s a full serving of vegetables (plus 240 milligrams of potassium) in every glass. ($4 for 46 oz.; at grocery stores)

Welch’s 100% Grape Juice with Fiber (180 calories for 8 oz.)
A true classic now comes fortified with 3 grams of soluble fiber per cup to help lower cholesterol and aid digestion. ($4 for 64 oz.; at grocery stores)

Fizzy Lizzy red hill pomegranate (90 calories for 12 oz.)
To help keep the calories and sugar down, each bottle offers a mix of 45 percent juice and 55 percent sparkling water. ($2 for 12 oz.; at gourmet stores)

Naked Juice Probiotic Very Berry(180 calories for 10 oz.)
This blend is fortified with prebiotics and probiotics, which help keep your digestive and immune systems healthy. (10 oz. for $3; at grocery stores)

For more information and healthy tips, check out the latest issue of Shape magazine on newsstands now.