Juice It Up For Better Health

Fruits and vegetables are an essential part of a balanced nutritional day. They provide us with fresh water, fiber, vitamins, minerals and phytonutrient antioxidants in a low calorie package. Getting in a good amount of fresh fruits and vegetables each day is not always easy though. Juicing provides a convenient and effective way to bump up our plant food intake in a concentrated form.

Juicing separates the fiber component from all the other components in the juice. Since fiber takes up the most space, what you have left is a nutrient rich liquid. For optimum health. We should be consuming 50-11 servings of fruits and vegetables per day (a serving is 1 medium fruit, 1 cup vegetables or ½ cup fruit or vegetable juice. 

The Benefits Of Juicing

Greater nutrient delivery. Since the bulk is separated from the juice, we are able to consume phytonutrients in a more concentrated form when we juice. It also means we can take in more nutrition without feeling full.

Juicing involves very little digestion. The nutrients in juice are in some way pre-digested because they have been broken down through the juicing process. Juiced fruits and vegetables also contain more enzymes, which help digest the nutrients quickly and efficiently.

Increased dietary variety. By combining different combinations of fruits and vegetables, we are able to get a greater variety of foods in each day.

Hydration. The high amounts of fluid in juices help to hydrate the body to a greater extent than just whole fruits and vegetables.

Freshly Juiced versus Bottles and Cartons

The fresher and more recently squeezed the juice is, the better the nutrient content will be. Nutrient quality declines quickly as soon as the juice is exposed to oxygen so the longer it is left standing, the less nutrition it will have left. Also, the preservatives and additives found in most can cause allergic reactions. There are many preservative and additive free juices on the market but they can never compare to the goodness of juiced at home juices. It is also rare to find fresh vegetable juices and most store bought juices are fruit juices and therefore high in fructose sugar.

What Do I Need?

All you will need is a decent juice extractor and a good supply of fruits and vegetables. This is not the same as a blender, which pulverizes the contents. An extractor will separate all the juice from the pulp, which gets left behind.

See Also: Detoxification with Fruit Diet - Yes or No?

They do get the job done quickly and effectively for most fruits and vegetables but they are not very efficient at juicing greens, like wheatgrass and other greens. Centrifugal juicers do not have a very good shelf life and generally come with only a 1-year warranty. Masticating juicers use a single gear that chews the plant fibers and breaks them up. They are very efficient in producing a good amount of juice and can juice almost any fruit or vegetable including wheatgrass and other greens. Twin gear juicers are the most expensive type, and they operate at very low speeds to extract the maximum amount of juice and leave the minimal amount of pulp behind. Twin gear juicers can also be used to make baby foods, nut butters and sorbets.

Choosing Ingredients For Juice

Since fruits have a higher sugar content, it is not recommended to overdo fruit juices. It is best to juice vegetables with small amounts of fruit, bearing in mind that no more than 4 servings of fruits should be consumed in one day.

Fruits are a good base to a juice, to help boost its sweetness. Good fruits to add to your juice regime include:

Apples

Apples contain a wide range of nutrients and are the most balanced in terms of their antioxidant content (apples contain almost all known fruit antioxidants in small amounts).

Pears are also a good alternative to apples.

Pineapples

Pineapples have anti-inflammatory properties and their juice can be used to help quell inflammation associate with arthritis, bowel inflammation and skin disorders.

Papaya

Papaya is a great digestive aid and is rich in beta-carotene, an antioxidant.

Oranges and Grapefruits

Oranges and grapefruits are low glycemic index and an excellent source of vitamin C.

Other fruits to use in juices include watermelon, berry, lemon, lime, peach, apricot, melon, pomegranate and avocado.

Add Vegetables As Well

The best vegetables to add to your juice, include:

Celery

Celery is a natural diuretic and a good source of B vitamins and the minerals calcium and magnesium.

Cucumbers

Cucumber is also a natural diuretic and a good source of vitamin C and the mineral magnesium.

Carrots

Carrots are an excellent source of beta-carotene.

Beetroot

Beetroot is good for liver and kidney cleansing. It is an excellent source of folate, copper and iron.

Spinach

Spinach is rich in a vast array of phytochemicals, vitamins and minerals. It is particularly rich in vitamin C folate and magnesium. Alternatives to spinach include other greens like kale, bok choy and beet greens.

Adding Flavor

Herbs are a great way to add a flavor boost to your juices. Try herbs like parsley, basil, arugula and coriander. Juiced ginger is a great addition too. Adding garlic to a juice for its medicinal benefits is also an option.

Fruits like bananas, papayas and berries can be blended whole with the vegetable juice to add some fiber and bulk.

Recipes

Ingredients you can combine:

• Carrot and orange
• Carrot and pineapple
• Carrot, orange and pineapple
• Carrot, papaya and pineapple
• Apple and celery
• Apple and beetroot
• Apple, celery and beetroot
• Celery, cucumber, apple and spinach
• Celery, cucumber, beetroot and spinach
• Celery, cucumber, beetroot, apple and carrot

Below are a couple of great juicing recipes to try at home:

Detox Juice

1 medium apple

1 beet

8 medium carrots

2 stalks celery

3 cup spinach

Coconut Dream

1 coconut, meat and juice

1 medium orange

2 medium peaches

½ papaya

See Also: Fruits And Veggies: 7 Superfood Smoothie Recipes

Green Machine

2 medium apples

3 stalks celery

1 cucumber

1 inch diameter or ginger root

1 lemon with rind

1 lime with rind

1 handful parsley

3 cups spinach