Juicing is a simple way to make a drinkable and tasty treat out of a ton of nutrient-rich fruits and vegetables. Juicing is often thought of as a substitute for whole foods, but this does not always have to be the case. Whole food items contain fiber and are an essential part of any good diet. Juices can instead be taken in a diet as supplements to whole foods.
Experts recommend that we consume at least 6 to 8 servings of fruits and vegetables daily. Eating that much fruit and vegetables can be a challenge, particularly if greens aren’t your favorite food. You can make up for any gap in your daily intake of fruits and vegetables by simply taking juices.
Benefits of Juicing
Faster nutrient absorption
Eating the recommended 2 to 3 pounds of vegetables your body requires can be a tad bit difficult. Not least because all the fiber contained in fruits and vegetables means you get filled up quicker. Again, I am not saying you shouldn’t eat fibers. Fibers are good sources of nutrients and they aid digestion, but drinking juice in lieu of eating whole foods can help you take in more vegetables without stuffing yourself. Also, the juice gets introduced directly into your bloodstream which makes for quicker absorption of nutrients.
Juicing introduces more variety to your diet
How many fruits and vegetables can you eat in one meal? Realistically, the number is between two and three for most of us. Juicing can be of great help here. You can juice as many as 5 to 6 types of vegetables, depending on your juicing recipe. Juicing introduces more variety in your meals, and more variety translates into more nutrients.
Juicing gives you better skin
Fruit and vegetables contain antioxidants that help protect your skin as well as prevent premature wrinkling and aging. Junk food have the opposite effect on the skin. Juicing, while supplying you with the anti-oxidants needed to keep your skin healthy, also helps suppress your craving for junk and unhealthy foods that may harm your skin. Drinking a cup of beet juice will do a whole lot more for your skin than drinking a cup of coffee.
It gives you good gut bacteria
Research has shown that eating diets rich in prebiotics can help increase the number of good bacteria in the gut by as much as 133 million. Fruits and vegetables are some of the best sources of prebiotics. What this means is that you can improve your body’s digestion system by simply adding different varieties of fruits and greens to your diet through juicing.
Juicing helps reduce blood sugar levels
Lots of people around the world are plagued with the menace of high blood sugar levels. Research published on the CDC website showed that as many as 26 million Americans have pre-diabetes. The good news is you can lower your blood sugar levels by switching from junk to fruits and vegetables. Juicing is important here, not only because it helps you consume more vegetables, but also because it helps you do this without straining your digestive system. Remember to limit the number of sweet fruits you include in your juices.
3 Awesome Juicing Recipes
This recipe has the same components as a healthy salad, including bell pepper, carrot, celery, lettuce, and tomato, but with a little salt.
Ingredients (for two servings): 1 large bell pepper, ¼ cup chopped fresh chives, 1 medium-sized carrot (peeled), 2 trimmed stalks of celery (large), 2 big tomatoes, 1 cup chopped hearts of romaine, and ¼ fresh jalapeño ( stemmed and seeded).
Preparation: Process the ingredients through a juicer for 15 minutes, sticking to the manufacturer’s instructions. Work in this order: lettuce first, then chives, tomatoes, jalapeno, bell pepper, celery stalks, and carrot. Add ice if desired, and serve immediately.
This recipe includes vegetables like carrot and kale. An apple and an orange are added to sweeten the mixture.
Ingredients (for two servings) : 1 medium carrot (peeled), 1 medium-sized orange (peeled and quartered), 1 medium apple, 3 kale leaves, 1-inch piece of fresh ginger (peeled), 1 large beet (peeled and cut).
Preparation: Process the ingredients through a juicer for 15 minutes, sticking to the manufacturer’s instructions. Process in this order: orange first, then the kale leaves, apple, the peeled carrot, beet, and lastly, the peeled ginger. Add ice if desired, and serve immediately.
Nutrition information (per serving): Vitamin C (38% daily value), Vitamin A (80% dv), Folate (68% dv).
This healthy recipe contains celery, parsley, spinach, and pears, and makes for a juice rich in vitamin K.
Ingredients (for two servings): 2 medium pears, ½ lemon (peeled), ½ cup fresh parsley, 3 cups spinach, and 6 large celery stalks (trimmed).
Preparation: Process the ingredients through a best greens juicer for 15 minutes, sticking to the manufacturer’s instructions. Process in this order: parsley, then spinach, lemon, the pears, and the trimmed celery stalks. Add ice if desired, and serve immediately.
Nutrition information (per serving): Vitamin A (123% daily value), Folate (44% dv), and Vitamin C (85% dv).
I am Abdullah Al Mamun, Marketing Director of Juicer Moz. I am a kind of Juice and nutrition guy. I also love to read and write about healthy food. Fishing is one of my favorite things.
Author Name: Abdullah Al Mamun