ABC Juice: A Daily Wellness Essential for Women— Here's How to Make It Work for You

Many women seek natural health solutions such as ABC (apple-beet-cucumber) juice. This nutritious drink boosts hydration, digestion and energy levels, making it a popular wellness choice. Here’s what an Apollo doctor says about its benefits, how to prepare it and who should be careful. ABC juice is believed to detoxify the body. (Photo by Roman Odinsov, Pexels) In our busy world today, many women are looking for natural and effortless ways to feel healthy and energized. One popular choice is ABC juice, a blend of apple, beet and cucumber, known for its range of vitamins, minerals and antioxidants. This thirst-quenching women’s drink promotes hydration, digestion and whole-body well-being. Quick and simple to prepare, perfect for daily nutrition, it is fast becoming a staple among those looking for a balanced diet. Dr Ankurita Gupta, Dietitian (BAMS, DHNE, PGDWM, HCA), Apollo Cradle & Children’s Hospital, Indirapuram, New Delhi, explains the nutritional value of this juice, with her expert views on the health benefits of ABC juice. Why this combination can help women often juggle work, caregiving and travel, which means meals are sometimes rushed and hydration is inconsistent. ABC juice can help on three fronts: Hydration and gentle digestion: Cucumber is mostly water, and apple provides pectin, a soluble fiber that helps regulate bowel movements when the drink is mixed with pulp. Patients who switch from packaged sugary drinks to a small glass of ABC juice (with fiber retained) often report fewer energy “crashes” and better satiety between meals. Circulation and activity: Beets contain natural nitrates that can convert to nitric oxide, a compound linked to better blood flow and exercise tolerance. I advise active patients to think of ABC juice as a support food, not a performance product – useful as part of an overall routine that includes sleep, protein and regular training. Micronutrient Supplements: The blend provides small amounts of folate, potassium, vitamin C and polyphenols. It’s not a substitute for a balanced plate, but it can help close gaps on days when vegetables are scarce. How to prepare ABC juice For one serving, mix one small apple, half a medium beetroot and half a small cucumber with 50–100ml cold water and a squeeze of lemon. Avoid added sugar or syrup. The main medical advice is to mix and drink rather than retain the fibre. Pre-chilling the ingredients preserves flavor without the need for ice. If taste is an issue, a small piece of ginger or a few mint leaves are acceptable. When and how much to drink Portion size matters more than recipes. For most healthy adults, 200–250 ml once a day is a sensible upper limit. Many women tolerate it best mid-morning or post-activity. If you live with diabetes or prediabetes, pair the juice with protein or healthy fat such as curd, a small portion of egg or some nuts to blunt the glucose rise. For breakfast days, keep the rest of the meal high in fiber. Practical Variations Recommended The base can be adjusted for specific goals: For iron absorption: Add a small wedge of orange or amla to increase vitamin C, which helps the body use non-heme iron in beets and plant foods. For filling: Mix in a few scoops of plain curd/Greek yogurt to boost protein (this creates a lassi-style drink). For heat and flavor: A pinch of roasted jeera or black salt can make it more palatable without significantly changing nutrition. Who should be careful No one juice fits all. Certain things should be kept in mind to avoid problems at a later stage. Kidney stone tendency (calcium oxalate): Beets are higher in oxalates. Those with recurrent stones should limit frequency, keep portions small, drink plenty of water throughout the day and discuss individualized targets with their doctor. Diabetes management: Fruit juice can raise glucose faster than whole fruit. Use small portions, retain fiber by not straining, and combine with protein/fat as above. Monitor readings and adjust with your diabetes team. Blood pressure medication: Beet’s nitrate effect is generally mild, but anyone on multiple antihypertensive drugs should gradually introduce the drink and watch for unusual lightheadedness. ABC Juice is a simple way for women to add fluids and plant nutrients to their day. As they race to conquer the world, a glass of ABC juice becomes the cheerleader that helps speed up the process. However, it is recommended to consult a doctor if individuals have very poor intestinal health. Key Takeaway ABC Juice is a convenient way for women to boost hydration and nutrition. Consult a doctor if you have stomach problems before incorporating the juice. Portion control is essential; 200–250 ml once a day is ideal for most healthy adults.