We all know that natural fruit and vegetable juices are good for our health. But why?
Why juicing is good for you will examine :
- how to create your own juice remedies
- choosing the best vegetables for juicing
- choosing the best fruits for juicing
What are the substances in these juices that improve your well-being and make you feel good? In this article, we’ll take a closer look at why healthy juices are invaluable for good health.
- Vitamins
Most of the processed foods we eat are low in vitamins and nutrients. While the food may fill us up, they’re neither healthy nor do they have what the body really needs. All too often, people focus on the macronutrients such as carbs, protein and fat.
Yet, it’s the vitamins in the food that determine if you’ll be healthy or not. Fruit and vegetable juices are packed with vitamins. Blackberries have vitamins C and E, limes have limonene, grapes have vitamins C and B6, carrots have vitamin B and so on.
Fruit and vegetable juices are packed with vitamins and the juicing process helps to extract the vitamins from the fiber in the produce. So, it’s easier for your body to absorb all the vitamins at one go.
- Minerals
Many vegetables and fruit contain the natural elements that your body needs to function optimally. These minerals are magnesium, manganese, potassium, calcium, iron, selenium and so on.
You can find these minerals in fruits and vegetables such as wheatgrass, spinach, kale, beetroot, pears, mangosteens, tomatoes, etc.
- Enzymes
Many juices and smoothies contain live enzymes, also known as small proteins. These proteases aid in gut health by promoting better digestion. Pineapple is rich in digestive enzymes and helps your body break down the food better.
Very often, ginger is recommended as an ingredient in your juices if you have stomach issues. The reason for this is that ginger contains zingibain which helps to digest protein better.
Mangos, kiwifruit, avocados, raw honey, bananas, etc. contain beneficial live enzymes that are good for your health.
- Probiotics / Prebiotics
Probiotics and prebiotics aid in the production of vitamin K. These lactic acid bacteria encourage good gut health which is of paramount importance to your well-being.
If you add yogurt to your smoothies, you’ll be getting a healthy dose of probiotics in your system.
- Fiber
If you’re only drinking juices, very often, the fiber will not be present in high quantities. You’ll only be drinking the juices with the extracted nutrients. While this is beneficial, having fiber in your diet is crucial too.
So, having a juice and a smoothie daily or on alternate days will help you get the benefits of both. Since smoothies are made by blending the fruit and vegetables, the consistency is thicker because of the presence of fiber.
Pears, strawberries, avocados, apples, kale, beets, spinach and other vegetables are rich in fiber. The fiber helps to promote better bowel movements, controls blood sugar levels, lowers cholesterol levels and has other health benefits too.
- Antioxidants
Fruit and vegetable juices are packed with antioxidants to rein in the damage caused by free radicals. By doing so, you’ll not only look and feel more youthful, but many diseases will be kept at bay.
Antioxidants are very important for keeping your body healthy. Most of our foods are detrimental to health and our environment is polluted too. The natural juices you consume will give you an edge in mitigating and reversing the problems caused by free radicals.
How to Create Your Own Juice Remedies
Most of the time when you start juicing, you’ll either be following recipes from a juicing book or sourcing for recipes online. There are thousands of recipes out there and you’ll never run short of ideas.
But every now and then, you might decide to be creative and want to create your own juices to enjoy or use as a remedy. For example, if you have digestive issues, you may want to make a carrot juice with a slice of ginger. Or you may make a kale, green apple and cucumber smoothie.
- Knowledge is important
Knowing how to combine the different veggies to achieve your desired outcome will require you to have knowledge of the different properties and benefits of the vegetables and fruits you’re using.
This will require you to either study the benefits and properties of the produce you’re using or you could make a handy checklist that you can refer to at any time.
- Picking your base
This is one of the key steps when making a juice. Most bases are made by juicing fruits and vegetables with a high water content. Celery, cucumber, water melon, apples, tomatoes, oranges, limes and beets.
If you want a sweeter juice, use the fruits. If you want more nutrients, use vegetables in your juicing. You can blend a mixture of both too. It all depends on your tastes.
- Healing ingredients
Some ingredients have healing properties. Turmeric is great for reducing inflammation. Garlic can treat bloating and gas, but has a pungent odor. Ginger is pungent and has a strong taste but is great for treating indigestion. A dash of cinnamon can treat colds and flus.
There are many ingredients with different healing properties. When using these, moderation is very important. If you use too much of these in your juice, the smell and taste of the drink will be very strong and consuming it will be an unpleasant experience.
- What’s the purpose of your juicing?
If you’re just juicing for health benefits, the usual fruit and vegetable blends will more than suffice. If you know that you’re suffering from inflammation or high cholesterol or other health problems like hypertension, diabetes, etc. then you’ll want your juices to address these problems.
When you have a goal with your juicing, then most of the juices you make should be targeted towards addressing these issues.
Want to lower cholesterol? Juice the kale.
Want to increase metabolism and boost your energy? Wheatgrass juice is the answer.
Is your blood pressure and heart health worrying you? Start adding spinach in your juicing.
Want to perform better at sports and physical activities? Beetroot juice has been proven to have a positive effect on physical performance.
Knowing your goal will help you to create a juicing remedy that addresses the issue. It’s important to note that juicing is a holistic method of treatment. If you need medical treatment, it’s best to see a doctor.
All holistic methods take time to show results. So, you’ll need to juice daily for about 3 to 4 months before you start seeing and feeling the effects of the juices. You’ll also want to reduce your consumption of processed and unhealthy foods.
This two-pronged approach will boost your health and you’ll see positive results as soon as possible. Juice daily, clean up your diet and study nutrition. This is the best approach to improving your health and well-being.
Choosing the Best Vegetables for Juicing
Knowing the health benefits of the different vegetables will help you make informed decisions when juicing. Of the three different types of juices, vegetable juices are the healthiest. The downside is that they’re not as sweet or tasty as the fruit juices or the fruit and vegetable blends.
If you’re new to juicing, you should slowly work your way up till you can easily drink the vegetable juices. Some may be an acquired taste, like beet, but if you gradually introduce them into your juices, you’ll start liking them in no time at all.
Probably the most talked about juice these days and it has skyrocketed in popularity.
This vegetable is rich in vitamin K, calcium, vitamin A, B6, C, magnesium, potassium, calcium, copper and much more. This is a very nutrient-dense vegetable and it helps to lower blood cholesterol levels, improve skin health, reduce risk of heart disease, fights cancer among other benefits.
Carrots are rich in beta-carotene, vitamin A and B complex. Carrot juice helps improve your eyesight and reduces the risk of cancer and cardiovascular disease.
It also helps to regulate blood pressure, enhance hair growth, improves immunity and strengthens bones.
- Celery
This is one of the vegetables that some people dislike because it has a unique smell. It’s a nutritious vegetable that is rich in fiber, vitamin A and potassium. Since it’s mostly made of water, it’s very useful for hydrating your body and reducing the acidity levels in your blood.
You either love it or hate it. Beetroot has a very earthy taste that some people abhor. They feel like they’re drinking water made from soil. Beet juice really does have that taste.
However, it is one of the BEST vegetables that you could juice. Rich in iron, vitamin C, folate, manganese, potassium and fiber, this vegetable will enhance physical performance if you’re an athlete.
It will also help to lower blood pressure, improve brain health and digestive health, combat inflammation and help with weight loss. It truly is a superfood.
- Spinach
Leafy green spinach is fantastic for your health. The juice will contain iron, calcium, vitamin B6, potassium and copper. It improves bone strength, maintains blood pressure, aids in digestion and much more.
Besides the vegetables mentioned above, there are several others such as asparagus, wheatgrass, fennel, watercress, etc. that have many benefits too.
Choosing the Best Fruit for Juicing
Knowing the health benefits of the different fruits will help you make informed decisions when juicing. Fruit juices are often the tastiest of the 3 different types of juices. If you’re new to juicing, you should start off with fruit juices/smoothies.
A good source of vitamin C, potassium and beta-carotene. Good for reducing inflammation, alleviating hypertension, lowering cholesterol levels and protecting against cancer.
Yes, this is a fruit. Rich in fiber and vitamin C. It also contains small amounts of magnesium, potassium and vitamin K. Great for hydration and reducing inflammation.
Rich in vitamin C and antioxidants. Helps to reduce acidity in the body, prevent flu symptoms and stimulates the body to produce more white blood cells. A very powerful fruit and should be used often in your juices.
Everybody’s favorite go to fruit juice in the morning. Rich in vitamin C and flavonoids, this fruit boosts your immune system and has a plethora of health benefits. This is one of the most important fruits you should use in your juicing.
While some may hate it on pizza, pineapples make a refreshing fruit juice. They contain copper, manganese, fiber, folate, pantothenic acid, riboflavin, potassium, thiamin and vitamin B6.
They are rich in antioxidants, aid in digestion, boost immunity, reduce risk of cancer and help your body to recover from exercise or the daily stresses of life. This is another fruit you should use often in your juices.
Fantastic for hydration and also rich in vitamins C, B1 and B6.
Any juice will get a sweet boost by adding a few strawberries in the mix. They help to regulate your blood sugar levels, boost your immune system and the antioxidants in the fruit can have antimicrobial properties. They contain folate, potassium, manganese and vitamin C.
Besides the fruits mentioned above, there are many others such as:
- Kiwis
- Apricots
- Avocados
- Limes
- Longans
- Lychees
- Grapefruit
- Blackberries
- Blueberries
- Cherries
- Guavas
- Coconuts
- Cranberries
- Papayas
- Tomatoes
- Melons
- Pears
- Plums
- Starfruit
- Raspberries
- Prunes
- Rambutans
These different fruits have a wide variety of nutrients and health benefits. Covering all of them is beyond the scope of this article. Your key takeaway is that you must experiment and try out the
At the end of the day, it all boils down to your personal preferences and what you prefer juicing. Aim for variety and regularity in your juicing.
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