Why is Juicing Good for You?

Did you know that eating more fruits and vegetables may prevent millions of premature deaths every year? In the research published in the International Journal of Epidemiology, the team estimates that around 8 million premature deaths worldwide could be potentially prevented every year if people ate 800 g of fruit and vegetables/a day. This fruit and vegetable intake is very important. It may reduce the chance of heart attack, stroke, cancer and early death.

WHAT IS JUICING and WHY IS JUICING GOOD FOR YOU?Fresh Oranges, Grapefruit with Glass of Juice

Fruits and vegetables are essential for a healthy diet. They can be even more beneficial when their vitamins, enzymes, minerals etc. are in liquid form. Fresh fruit and vegetable juice offer the building blocks necessary to nourish the cells, improving that way cell metabolism and body’s natural defense against chronic fatigue and disease.

Juicing is the process of extracting juice from fruit, vegetables or tubers. The juice can be extracted using one of juicing machines including hand juicers, masticating juicers, twin juicers, hydraulic press juicers or centrifugal juicers. The resultant nutrient-rich liquid – juice,  is usually consumed immediately after juicing to maximize the health benefits.

How does juicing help your diet? By grinding up your fruits and vegetables into a finely-filtered juice, you can enjoy your everyday healthy, low-calorie drink, with all the nutrients you need.

SHOULD WE JUICE INSTEAD OF EATING THE WHOLE FRUIT?

Juicing is not any healthier than eating whole fruits and vegetables. Fresh Juice contains the same nutrients as the original fruit and vegetables, but… The juicing process removes fibers making the juice easier to digest and easier to absorb into the bloodstream. Consequently, juicing is a more effective way to absorb high concentrations of nutrients (vitamins, minerals, and enzymes) from fruit and vegetables into the body.

WHY IS JUICING GOOD FOR YOU?  JUICING BENEFITS:

Colorful Vegetable and Fruit Juices

  • Juicing improves digestion and nutrient absorption into the body.

  • It leads to better detoxification and improved health.

  • Fruit and vegetables can be combined to make amazing juices whereby one component compliments the other.

  • You can add a wider variety of vegetables and fruit in your diet.

  • Juicing can be a great way to get kids to eat their greens or other vegetables, by using strong flavors such as orange or lemon.

Additionally, juicing can help:

  • Promote weight loss It significantly increases the intake of vitamin C and potassium, while decreases the overall carbohydrate intake.

  • Boost your immune system by supercharging it with concentrated phytochemicals.

  • Increase your energy – When your body has an abundance of the nutrients it needs, and your pH is optimally balanced, you feel energized.

  • Support your brain health According to a scientific research, people who drink fruit & vegetable juices more than three times per week, compared to less than once a week, are 76 percent less likely to develop Alzheimer’s disease.

IMPORTANT THINGS TO KNOW WHEN YOU START JUICING

Red Juice Glass with Straw and Umbrella

1. Estimate Your Current Health first

Drinking fruit juice may cause a rapid rise in blood sugar. In a healthy person, fresh fruit juices would not pose any problem. If you are a healthy person having a balanced diet, you’ll never get diabetes from drinking juices. Obesity and diabetes are caused by faulty diets. If you have some health issue /or suspect something, please check with your doctor before you begin a juicing diet.

2. When Is The Best Time Of Day To Drink Fresh Juices?

The best time to drink fresh juices is on an empty stomach, an hour before your meal. When you drink a healthy, nutritious juice, your body quickly absorbs all that you consume, wasting nothing. The same happens when you eat something harmful (on an empty stomach), it is also quickly absorbed. So, it’s crucial to choose wisely what you consume.

3. What To Juice? (Basic steps)

– Start with the fruits you enjoy eating. Use fruit that has mild taste and easier on your stomach, like carrots, apples, oranges or watermelons.

– After some time, you can add something new to your menu (other fruit or some vegetable)

– Vegetable juices may not be palatable to some people in the beginning and take time to get used to, but…. their health properties are immense.

– After a while add some green vegetables. The greener the vegetables – the more nutritionally value they have. You can stick with carrot & green apple base, and add any greens, like broccoli, cauliflower, cucumber, spinach, cabbage, lettuce etc.

-The more greens you have, you may want to compensate with extra green apple or lemon to taste.

– Lemon is a great Superfood! It will help you detox and multiply your nutrients absorption -up to 5 times! Juicing lemon with the peel has amazing health benefits:  its bioflavonoids and essential oils make it a Super Immunity Booster. Whole and Sliced Juicy Lemons

– To maintain and promote optimum health, our bodies need regular and adequate amounts of the following:

  • Essential amino acids

  • Vitamins

  • Minerals

  • Carbohydrates

  • Fiber

  • Enzymes

  • Essential fatty acids

  • Water

– And.. pay an attention to juice the right way!

HOW TO JUICE THE RIGHT WAY

Lemon on a Glass Lemon Squeezer

There are two common mistakes:

1. Many recipes do not have enough emphasis on vegetables and alkalinity – this is the first and huge mistake!

The most of the common juicing fruits do not actually create alkalinity in your body. So… the only fruits that should really be juiced as a staple are lemons and limes, as they are some of the most alkalizing foods that exist.

Here is a list of alkalizing fruits, vegetables etc. to involve them while preparing your healthy juice:

Alkalizing Fruits: apple, apricot, avocado, banana, berries, cherries (sour), figs (dried), grapes, grapefruit, lemon, lime, nectarine, orange, peach, pear, strawberries, tomato, watermelon etc.

Alkalizing Vegetables: alfalfa, beet greens, broccoli, cabbage, cauliflower, celery, chard greens, cucumber,  garlic, green beans, green peas, kale, lettuce, mushrooms, onions, peas, peppers, pumpkin, radishes, spinach, spirulina, sprouts, sweet potatoes, tomatoes, wild greens etc.

Alkalizing Protein: almonds, chestnuts, millet, tofu, whey protein powder

Alkalizing Sweeteners – Stevia

Alkalizing Spices & Seasonings: chili pepper, cinnamon, curry, ginger, herbs (all), sea salt etc.

Although it might seem that citrus fruits would have an acidifying effect on the body, the citric acid they contain actually has an alkalinizing effect in the system.

2. Almost all juices do not include any protein or fats second big mistake!
A diet lacking in protein causes lean muscle tissue breakdown during exercise, work or other activity and low levels of blood amino acids during these activities, which leads to muscle fatigue, central nervous system fatigue, metabolic slowdown, etc.

Most “normal” juices also often lack any healthy fats, another key macronutrient. Fat is what allows your body to transport vitamins A, D, E and K – all key vitamins necessary for cell membrane formation, hormone building, bone health and nervous system activity.

TIPS FOR JUICING PROPERLY:

Colorful Smoothies in Glass Jars with Straws

1. ADD FATS TO YOUR JUICE RECIPES  – A one-ounce serving of chia seeds provides the body with 5 grams of Omega 3-fatty acids. It also helps with brain health, improving mental clarity and focus. Other examples of fats: olive oil, coconut oil, cod liver oil etc.

2. FOR HIGH ATHLETIC PERFORMANCE OR OTHER ACTIVITIES – Include compounds like beet juice.

3.  ADD PROTEINS TO YOUR JUICE – An ideal juice doesn’t just contain alkalinizing compounds, healthy fats, and athletic performance-enhancing compounds, but also sources of proteins or amino acids that are easily digested. You can stir in powdered amino acids or hydrolyzed collagen into your juice.

JUICING VS BLENDING  (JUICE VS SMOOTHIE) –WHAT IS THE DIFFERENCE AND WHICH ONE IS MORE BENEFICIAL?

Green Smoothie with Apple, Avocado, Rocket

When you blend, the whole of the fruit or vegetable including the pulp (fiber) goes into the drink. It takes more effort for nutrients to be absorbed. Juicing, on the other hand, removes the tough fiber, making the resultant drink easier for the body to absorb. In my opinion, there are pros and cons to each drink, and it really comes down to your personal needs and goals.

-JUICE – There are people & children who strongly dislike veggies, but will drink a daily green juice mixed with apple and ginger to make the taste more appealing. There are also people who can go days without eating anything green, or people with hectic schedules, like athletes, who rather consume juices. For them, juicing is a great way to fill a serious nutrition gap.Little Girl drinks Orange Juice

A small portion can provide the nutrient equivalent of several serving of fruits and veggies, which can make it much easier to take in all the key vitamins and minerals your body needs.

-SMOOTHIE is generally a blend of whole foods, which means you’re keeping all the nutrients from your fruits and veggies intact. Smoothie nutritional balance makes it a legit meal replacement or post-workout recovery drink. It’s very easy to add other compounds and Superfoods in your Smoothie – for additional health benefits.

CHOOSING THE RIGHT JUICER

There are so many types of juicers: Manual, Masticating, Twin Gear, Centrifugal and Hydraulic Press juicers. Which one is the Best For You? Choosing the right juicer for you is an important choice. It basically depends on:  how often you will juice and what you want to achieve.

THE MOST POPULAR TYPES OF JUICERS

The two most popular types of juicers are centrifugal juicers and masticating juicers.  Both have advantages and disadvantages.  But… before you proceed much further in looking for the right juicer for you, should strongly consider your personal juicing needs. For example, if you’re only going to be juicing lemons and oranges,  you should focus your search on citrus juicers (also popular type of juicer). If you plan on juicing loads of Organic Wheat Grass, you should probably focus your search on masticating juicers.

Masticating Juicers – Masticating juicers rely on direct mechanical force to chop and squeeze juice from fruits and vegetables. This method involves less power and lower temperatures and is regarded as the best juicing method by many. Masticating juicers are (also) very popular because they are able to handle more types of foods. Read more…

Centrifugal Juicers are the types of juicers that many people are most familiar with. These juicers have been popular for the longest time, and most closely resemble a blender. These juicers utilize a special kind of force called centrifugal force, which means that you spin something around really fast.Blender with Fresh Oranges and Kiwi

When your fruits or vegetables are put into a centrifugal juicer, they are grated into smaller slices /pieces through sharp teeth-like blades. The faster these juicers spin – the greater the amount of juice that is extracted. Read more…

Citrus Juicers -are a completely different type of juicers. These juicers are designed specifically for the juicing of citrus fruit, like lemons, limes, oranges, and grapefruits. They are less expensive than masticating or centrifugal juicers, but less versatile.

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2 thoughts on “Why is Juicing Good for You?”

    • Thank you, Latricia:) I’m glad you liked my article. And you’re right… juicing is very popular, due to all mentioned health benefits.

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