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?
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:
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
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.
– To maintain and promote optimum health, our bodies need regular and adequate amounts of the following:
Essential amino acids
Essential fatty acids
– And.. pay an attention to juice the right way!
HOW TO JUICE THE RIGHT WAY
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: