Benefits of Juicing
Edited By Stephanie Dawson
All over the country there has been an explosion of the new craze for juicing that goes well with good health and fitness. The proliferation of juice bars, celebrities speaking out about their green and super-fruit diets, and institutional strategies that aim to fight diseases like obesity and stress-related disorders are producing excellent results in improving the diet and sense of well-being of people all over the world. Marketing plays an important role here, they want you to buy the best juice, with extra nutrients added. This article will show you the benefits of juicing according to science, we will show you the best way to extract the nutrients from fruit, and finally we will give you a couple recipes so you can start juicing or blending life to your veins and muscles. Don’t be afraid to try, you can extract or blend in your own house, you don’t need an expensive juicer, sometimes a blender is enough to maximize nutrients, however a powerful juicer is ideal.
When you make a juice using a juicer, the fiber present in the peel will be discarded, while the vitamins, minerals, and phytochemicals are more readily available for absorption. Since there is a high concentration of nutrients including antioxidants and sugars from the fruit the body will absorb them quickly and effectively because your body doesn’t have to process the fiber. This is like taking a high quality multi-vitamin.
There is no scientific evidence that shows juices or extracted fruits are any healthier than eating the whole fruit or vegetable.There are factors such as quantity, quality, and enzymes in the body that determine this, however juicing has proved to be one of the best allies against preventing and treating disease.
A study compared the effectiveness of extracted juice, blended juice, and hand-squeezed juices in nutrient and phytochemical output and found that the presence of membranes was the factor that determined the load of acidity and phytochemicals. Mixed results were found, blending and juicing more effective than hand-squeezing.
The consumption of about 100 mL daily for 14 days significantly improved the dietary catotenoids and vitamin C in the blood, this may delay the onset of many chronic diseases. They enhance sleep quality and exercise or stress recovery, help in post-surgical recovery, and lower blood pressure.
It boosts the immune system. There are specific juices for detoxifying the body, they will help your digestion and improve skin tone.
Fresh fruit and vegetable consumption is one of the more studies protective factors that will help you avoid cancer, heart disease, hypertension or blood pressure disorders, diabetes, and weight problems. They are fat-free and packed with antioxidants that will slow aging and help prevent heart disease
Some types of fruit will improve your athletic performance and stamina and decrease recovery time from exercise as they have anti-inflammatory properties.
They will boost your immune system and help you battle viral and bacterial diseases.
If you choose fresh fruits and vegetables look for organic, often more expensive than the ones you’ll find in your supermarket. If there is a farm-stand or food co-op in your area that can be an affordable option, as is growing some of your own. You can remove some of the fertilizer and wax by using apple cider vinegar to clean the fruit. Most of the juices you find in the supermarket are packed with sugars that will produce harmful bacteria and a spike of insulin and hunger.
Some diet plans try to sell the idea that you can be leaner and healthier by following a diet strictly of juicing. This is not enough, a juice cannot substitute for healthy grains and protein, your digestive system requires fiber to keep it in good working order as well. Think of juicing as a healthy snack, a refresher, or occasionally as a meal substitute. Many of those who recommend strict juicing for all three meals are looking to lose fat. This results in a high carb, low fiber, and low protein meal that will risk your health. Try to eat whole foods as well because you need that fiber, and of course look for clean sources of protein and carbs.
Drink the juice after it’s extracted or blended, raw or cooked. If you want to keep some for later put it in an airtight container and drink in the next 24 hours, it will be in a constant process of oxidation and losing nutrients.
The key to juicing is knowing health properties and benefits of each vegetable and fruit, their synergy or antagonism, and trying to combine them for a balance between good taste and excellent nutrition.
When making juice to enhance athletic performance wash the fruits and vegetables, make sure they are free of dirt. Chop the ingredients if you are using a juicer, or remove the skin if you are using a blender. Follow the instructions of your juicer or blending machine.
Glowing skin juice
Makes 12-14 ounces
Preparation time: 6 minutes
3 fresh carrots
2 cups unsweetened strawberries
2 cups mango or blackberries or any source of vitamins C and D
Add chia or flax seeds to give it an extra boost for your skin. The secret of this recipe is that all ingredients are known to be highly effective for skin, and enjoyed regularly is helpful for preventing skin aging.
Makes 12-14 ounces
Preparation time: 10 minutes
1 cup pineapple
1 cup blueberries or blackberries
2 Granny Smith apples
One bunch of kale
One bunch of mint
A bit of grated ginger
Every ingredient is high in vitamins or has anti-inflammatory, antiviral, and antibacterial properties. You can enjoy 2-3 times per day.