Benefits of Juicing
From Weight Loss to Fighting Depression
Learn about the countless benefits of juicing to find out why it is worth devoting time to regularly drink fresh fruit and vegetable juices.
Fruits and vegetables are rich sources of vitamins, minerals, trace minerals, enzymes and a range of other nutrients that play an important part in preserving our physical and mental health as well as preventing illnesses and diseases including cancer.
According to dietary experts, we should eat at least five servings of fruit and three servings of vegetables a day to help maintain our health. A fruit and veggie rich diet provides for the recommended daily vitamin and other nutrient
intake in natural form which is much beneficial than taking nutrient supplements. But how can we regularly achieve eating several servings of vegetables and fruits a day ?
Juicing is one of the best way to incorporate healthy, natural food in our diet. With a bit of practice and patience juicing will become a daily task that will tremendously contribute to your and your family’s health and well-being.
Health Benefits of Juicing
Juices Provide for Vitamin, Mineral, Trace Mineral and other Nutrient Intake
Scientists have revealed that biochemical substances (called phytochemicals) contained in fruits and vegetables are cure for many ailments like heart diseases, diabetes, asthma, allergy as well as diseases of the digestive system. Furthermore, these phytochemicals, if consumed regularly in form of fresh, raw vegetables and fruits, prevent and help fight many types of cancer.
Chlorophyll found in green vegetables like spinach, lettuce, cabbage, wheatgrass, barley grass and sprouts have similar properties to that of the hemoglobin, and it is thought to increase effectiveness of oxygen transport in blood.
Apart from vitamins, raw vegetables and fruits contain various enzymes (that play important part in metabolic processes), minerals and trace minerals that processed foods lack. Cooking will destroy much of these nutrients, so it is important to eat vegetables and fruits in raw form.
Eating five servings of vegetables and three servings of fruits a day to provide for the recommended nutrients is a lot, and few of us can achieve it in the long run. One of the greatest benefits of juicing is that an 8-ounce glass of freshly squeezed fruit and vegetable juice contains cc. 1/3 of the recommended daily nutrient quota.
Our body benefits the most if the nutrients are taken in live form. Fresh natural juices are full of live enzymes and other nutrients most of which is destroyed during cooking. Cold press juicers (e. g. masticating-style auger juicers, twin-gear juice extractors) are the best in extracting live juice of fruits and vegetables because these machines operate at low speed, preventing heat build-up and oxidation.
Juices Contribute to Daily Water Intake
The human body is around 75% water and for proper bodily functions (digestion, detoxification) the recommended daily water intake is around 2-2.5 liters (this equals to drinking 8 ounce-glass (1 ounce=240 ml) of water eight times a day).
Thanks to the high water content of juices, drinking a couple of glasses helps to keep up your water intake.
Why Juice Fruits and Vegetables Together?
Most people tend to juice only fruits due to the natural sweetness and pleasant taste of freshly made fruit juices.
Although it is good if you regularly drink natural fruit juices, but consuming vegetable juices or a combination of fruit and veggie juices have far more benefits.
Drinking only fruit juices can drastically increase the blood sugar level that’s why it is recommended to have them in the morning to provide the energy boost necessary for starting a day.
Juices made from a variety of vegetables or a combination of fruits and veggies (orange, apple, carrots, beetroot, cucumber, celery) raise the sugar level more evenly and have a more diverse nutrient content (including chlorophyll found exclusively in greens) than juice extracted only from fruits.
Drinking Juices vs Eating Fruits and Vegetables
Why consuming the juice of various produce is better than eating them? Why should one buy a juicer and spend time on juicing when it is simpler to just eat a few servings of fresh fruits and greens in form of salads or just on their own?
You might think that much of the buzz about the health benefits of juicing is hype and it serves only to increase sales of juicers.
According to dietary experts the juice of vegetables and fruits is absorbed more efficiently by the digestive system. Some vitamins, enzymes and other nutrients are trapped in the indigestible fiber of produce slowing down the assimilation process.
According to studies if you eat a raw carrot, your body would only be able to assimilate 1-2 % of its vitamin A content, while if you drink carrot juice, your body would be able to build in 90% of the vitamins and other nutrients.
A good juicer (low-RPM, cold press units, like single gear or twin gear juice machines) will obtain nutrients from the produce’s fiber as well, making a vitamin-, enzyme- and mineral-rich beverage that can be quickly assimilated into the body.
Note: other experts however argue that drinking clean, pulp-free juice reduces fiber intake. Most people’s diet doesn’t contain enough fiber anyway, which can cause digestive problems (constipation).
In my opinion leaving some pulp in the juice won’t substantially hinder nutrition assimilation, while its fiber content will contribute to problem-free digestion and help prevent colon cancer.
TIP: As with anything in life, it’s a good idea to maintain balance in diet: drink a couple of glasses (or 1 large glass in the morning) fresh vegetable and fruit juice, and eat salads, vegetable dishes, and whole fruits daily to provide for the necessary fiber.
Juicing for Weight Loss – A Well-Known Benefit of Juices
One of the best known benefits of juicing is that incorporating natural fruit and vegetable juices a few times in one’s daily diet in place of processed foods helps losing weight. Fruit juices are healthy, low-calorie substitutes for sweets.
For more dietary benefits and effective weight loss try to drink natural vegetable juices on their own, or if you find the taste a bit harsh, try a combo of fruit and vegetable juices. Adding fruits will mask the slightly unpleasant taste of raw veggies.
Juices Strengthen Your Immune System and Help You Fighting Against Swine Flu
A couple of glasses of freshly-made home juice will make you feel full, lessening the craving of fattening meals. In addition helping you lose weight, drinking fresh juice beverages will boost your immune system, making you more resistant against diseases. Juicing on a daily basis is also one of the best natural ways of fighting against swine flu and making the symptoms less severe.
Natural fruit and vegetable juices contain lots of antioxidants (Vitamin C, Vitamin A, bioflavonoids) that cleanse your body, helping to get rid off all the preservatives, other chemicals and toxins that get into the body by eating too much processed food and through environmental pollution.
Drinking the juice of dark red and blue fruits (blackberry, blueberry, acai berry, and blackcurrant), beetroot and dark green veggies is highly recommended for detoxification purpose.
Certain chemicals are turned into free radicals through oxidation processes in the body that can damage cells thus causing cancer and other diseases.
Antioxidants neutralize the damage caused by free radicals making the cells and the immune system stronger.
Juice fasting is a well-known detox diet during which one consumes only fruit and vegetable juices to purify the body of toxins. If you’ve never fasted before make sure consult your physician before you start fasting because it is a drastic change in diet that, besides its numerous health benefits, can have some unwanted results, especially in connection with some health problems.
Further Benefits of Juicing
Juicing For Kids
Many children don’t like to eat vegetables and they can be very picky even with fruits, so making them sweet fruit-veggie juices is a good way to ensure their daily vitamin and fiber (leave some pulp in the juice) intake.
Try to experiment with different fruit and vegetable combinations but make sure that the juice tastes pleasant (most vegetables add a harsh taste to fruit juice).
Juice a few apples with oranges or other citrus fruits, add a carrot, perhaps half a celery or 1 small beetroot to make a vitamin-packed natural drink.
Good for Depression
A rarely known benefit of juicing is that it lessens the symptoms of depression. Deficiency of certain minerals and trace minerals (magnesium, potassium, iron) as well as folic acid are thought to increase the chance of developing depression.
Fresh fruit and vegeatble juices are high in these nutrients so consuming them regularly helps fight against depression.