Most of us know the many benefits of making fruits and vegetables a part of our daily diet. They are so rich in nutrients, particularly in various vitamins and minerals which are quite essential in maintaining optimal health of our internal organs as well as our external body parts.
In today’s modern and fast world, where some people have become more aware of how important our daily food intake is, there are still some who don’t appreciate the importance of just how vital it is to eat and drink healthy. While we are on the topic of drinking healthy, fruit and vegetable juices should become a part of your daily food intake, if it’s not already. So we will discuss the many health benefits of juicing and blending, fruits and vegetables.
So is juicing really good for everyone?
While juicing fruits and vegetables has become increasingly popular everywhere, some people still don’t know that while juicing in itself is a very healthy practice for most people. There’s still some caution everyone needs to take when consuming them, without fully understanding the things to keep in mind.
What is the difference b/w juicing vs blending?
The difference mostly lies in what’s left after the process is complete. Juicing as done using a juicer which separates pulp from the liquid juice of a fruit or vegetable while a blending mixes the pulp with the juice. Each of them has their own benefits. Like, juices alone are more easily assimilated by our bodies, while blending retains the high dietary fiber along with the juices.
Are there different ways to making juices?
Technically there are 2 different way, as when we talk about how different juicers work. They can function in 2 ways:
- Centrifugal: These type of juicers basically separate the solid fruits and vegetables, from their juices using cutting-blade technology.
- Juicers that work by crushing or cold pressing fruits and vegetables.
What are the many health benefits of juicing?
Juicing has several health benefits. Apart from a rich source of many vitamins and minerals, many fruits and veggies are also an excellent source of dietary fiber. Any balanced diet is incomplete without them, as they supply so many nutrients when consumed correctly.
Another thing to keep in mind, is that the benefits will depend on how fresh the fruits and vegetables are, whether they have been chemically processed or not? And which fruits and veggies, are used for making a mix of them.
Here are the major known benefits of fruit and vegetable juices:
1) Vitamin and mineral rich: Almost all fruits and vegetables are rich in multiple vitamins and minerals required for the proper functioning of our internal organs and external body parts. People should avoid wasting money on vitamin & mineral supplements, when you can just consume fruits and veggies directly.
2) Boost our immunity: Many citrus fruits like orange, lemon, grapefruit among others are rich in Vitamin C, folic acid, iron, selenium, zinc which give our immune system a big boost to always keep it functioning at an optimal level.
3) Reduce inflammation: Fruits & veggies such as oranges, tomatoes, spinach, kale and berries including strawberries, blueberries, cherries all are really helpful when one’s is suffering from inflammation which is never good for our body.
4) Boost our metabolism and digestion: Fruits, vegetables and their juices really give a massive boost to our overall digestive system. They not only help keep our hunger in check, but are also helpful in proper digestion and assimilation of nutrients from solid foods.
5) Improves our energy and mood: When feeling low on energy or just plain lazy, we can always put our trust in fresh fruit juices for boosting our energy levels and improving our moods. This effect comes from high natural sugar (sugar isn’t necessarily bad when consumed in limited quantity) content, which is broken down by our body into glucose to act as our energy booster.
6) Detoxifies or cleanses our body: Foods that we intake everyday sometimes aren’t completely digested and their nutrients assimilated. Some foods, more than others also leave harmful waste inside our body which has to be cleaned by our internal organs on regular basis. These organs sometimes don’t function properly or are overworked and so the waste doesn’t leave our body from our organs like liver and kidneys. Detoxifying our body by fresh fruit juices is very critical to keep our internal organs functional properly and improve their capacity.
7) Helps is losing weight: Juicing when done correctly and when keeping our eating in check, helps in losing unwanted weight. When trying to lose weight, a proper diet plan crafted by a dietician should be followed.
8) High in antioxidants: Most fruits and vegetables, are known to have natural antioxidant properties hidden in their vitamins and minerals, which as we know are quite beneficial in keeping us young by making sure our bodies continue to function optimally.
Are there any risks or unwanted side effects of juicing?
Yes unfortunately with anything even if it’s mostly good, also comes with some side effects. Our bodies sometimes react differently to food, depending on several factors including but not limited to our hereditary genes, our nearby environment, the quality of food we intake and also our lifestyle, including our work-life balance, proper sleep every night etc.
Here we are listing some of the known side effects of juicing:
- Can raise blood sugar level: This should particularly be kept in mind by Diabetics who suffer from high blood sugar levels. Though not all fruits and vegetables are high in natural sugar, particular caution must be taken when consuming fruits, vegetables and their juices such as mangoes, bananas, guavas, litchis, pomegranates, apples.
- Can cause stomach upset if taken in excess: Certain citrus fruits and even combination of sour and sweet fruits can sometimes cause stomach uneasiness so care should be taken in this regard to only mix the right fruits with each other and to consume juices in limited quantity.
- Can cause low calories intake: The benefit of curbing our hunger and making us feel full with high sugar content of some fruits can make us habitual to consuming lower calories than our daily requirements. This when practised for weight loss really helps, but for people with normal body weight, when juicing should consume juices in limited quantity and should not become totally dependent on juicing for daily calorie intake.
- Juicing also reduces the fiber content of fruits and vegetables considerable, in the form of pulp. Though, juicing comes with the benefit of rapid assimilation of nutrients from fruits and vegetables, we also lose the important dietary fiber for the most part.
What practices are considered healthy for juicing?
Juicing should be done correctly for optimal benefit to us. Here are some of things to keep in mind:
1) Unless your aim is to lose weight, juicing should not be replaced with eating a healthy diet and even if you’re aiming to lose weight proper diet plan needs to be followed. Juices are only there to supplement our current diet, not completely replace them for most body types.
2) Detoxifying juices aimed for weight loss and cleansing of internal organs and arteries, should be consumed on an empty stomach for maximum benefit. These generally include juices made from citrus fruits and green leafy vegetables.
3) It’s generally recommended to include seasonal fruits and vegetables for juicing, but if something is available all-year around then using is quite alright.
4) Proper care should be taken in selection of fruits and vegetables, as organic or unprocessed ones are considered to be the right choice. Also they should be properly washed before juicing.
What are the healthiest fruit and vegetable juices?
Given here, are some fruits and veggies which have high vitamins and minerals. These can taken one at time or can also be mixed with other fruits and vegetables.
- Ginger (just a tiny bit for juicing recipes)
- Mix of berries, cranberry, strawberry, black/blue berries
Now that we know the potential juicing and blending hold for maintaining and improving our health, we should make it a compulsory part of what we call a balanced diet. Fruits and vegetables are perhaps natures most generous gift for us, aside from oxygen and water perhaps.
Some people prefer to just eat fruits and vegetables, instead of juicing or blending them which is totally fine as both serve the same purpose. Care should be taken when cooking them, most fruits and veggies should be eaten without too much cooking or frying in oil, as heat really does destroy some of the nutrients. Also when you have high blood sugar, as that’s the only major side side effect of juicing with high sugar fruits. Diabetics should consult their doctor or a certified dietician when considering a juicing recipe or diet.