Fresh juice from foods such as vegetables and fruits contains essential nutrients vital to sustaining health. Juicing provides a quick and easy way to increase consumption of nutrients, compared with eating the raw foods. The Centers for Disease Control and Prevention recommends that you consume a variety of vegetables and fruits, including their juices, each day to meet your nutritional needs and reduce your risk of chronic diseases.
Kale Juice
Kale is a cruciferous, dark green leafy vegetable that is a rich source of potassium, calcium, iron, vitamin A, vitamin K and antioxidants that include beta carotene, vitamin C, lutein and zeaxanthin. A high intake of cruciferous vegetables is associated with lower risk of lung and colorectal cancer in some epidemiological studies, according to research published in "Pharmacological Research" in 2007. Kale juice may also reduce the risk of heart disease. Research published in "Biomedical and Environmental Sciences" in 2008 discovered that daily consumption of 10 mL of kale juice may improve blood levels of fat and cholesterol in people with high cholesterol. The research concluded that kale juice may reduce the risk of coronary artery disease.
Tomato Juice
Tomatoes are a popular vegetable eaten raw on salads and sandwiches or juiced for drinks, sauces and soups. You may enjoy tomato juice before or in between meals. One cup of tomato juice contains essential minerals such as calcium, magnesium, potassium, manganese, molybdenum and chromium. Tomato juice also contains vitamins A, B1, B2, B3, B6 and K and antioxidants that include beta carotene, vitamin C and lycopene. This juice may reduce your risk of cancer. A study published in "Oral Oncology" in 2000 reported that increased consumption of raw tomatoes and tomato-rich foods may reduce the risk of cancers of the esophagus, larynx, oral cavity and pharynx.
Orange Juice
Oranges are a citrus fruit available throughout the year. Orange juice is among the most popular fruit juices. One cup of raw orange juice provides 112 calories and contains calcium, iron, potassium, magnesium and vitamin A. It is also an extraordinarily rich source of vitamin C, an antioxidant that helps with iron absorption; one cup of raw orange juice provides 124 mg of vitamin C. Research published in the "Journal of Pediatric Gastroenterology and Nutrition" in 2010 demonstrated that orange juice provides a nearly two-fold increase in iron absorption in children older than 6 years of age, compared to apple juice.
Cranberry Juice
Cranberry juice is a sweet and tart drink packed with vitamins, minerals and antioxidants you may enjoy with each meal or for a refreshing treat in between meals. One cup of raw, unsweetened cranberry juice provides 116 calories. A study published in the "Journal of Urology" in 2008 found that cranberry juice may be protective against urinary tract infections in pregnant women.
References
- Living-Foods.com: Why Juice?
- CDC: How Many Fruits and Vegetables Do You Need?
- USDA: National Nutrient Database for Standard Reference
- "Pharmacological Research"; Cruciferous Vegetables and Human Cancer Risk: Epidemiologic Evidence and Mechanistic Basis; J.V. Higdon; Mar 2007
- "Biomedical and Environmental Sciences"; Kale Juice Improves Coronary Artery Disease Risk Factors in Hypercholesterolemic Men; S.Y. Kim; Apr 2008
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