Before home juicers, people hand-squeezed juice out of citrus fruits, extracted cider from apples using a press and juice from tomatoes by boiling and straining. The American Cancer Society says juicing using electric appliances became widely popular in the early 1990s. With these appliances, it became possible to easily extract juice at home from almost any vegetable or fruit. Some health conscious individuals are avid juicers, believing fresh juice to be more nutritious than eating the whole vegetable or fruit.
Health Claims
Proponents claim juice processed at home contains more nutrients because it is made from raw foods and is not processed during manufacturing. In addition to vitamins and minerals, fruits and vegetables contain enzymes that can be destroyed by heat. Because most of the fiber is removed during the juicing process, it is thought that more of the nutrients are available to the body. Some proponents even claim consuming homemade juices can reverse aging or aid in curing cancer, but the American Cancer Society says no scientific evidence exists to back up those claims.
Calories
An 8-oz. cup of juice contains more calories than a serving of whole fruit. Columbia University's Health Services says one orange containing 60 calories would be considered a serving of fruit, but it takes two oranges to make approximately 1 cup of juice. If you are trying to lose weight, consume juice in moderation.
Nutrition
The United States Department of Agriculture recommends that all adults eat 1 1/2 to 2 cups of fruit per day and 2 to 3 cups of vegetables. Fruits and vegetables provide vitamins, minerals and carbohydrates needed for health. They also contain phytochemicals, a category of plant chemicals which include antioxidants. Juicing retains all these nutrients. People who have difficulty eating the recommended amount of whole fruit and vegetables each day may find it easier to meet the guidelines with juice.
Fiber
Fiber, both soluble and insoluble, is important for health. Soluble fiber helps in removing cholesterol from the body and in controlling the amount of glucose absorbed into the blood. Insoluble fiber prevents constipation and diverticulosis. Juicing removes most of the fiber from fruit and vegetables. To benefit from the fiber found in pulp, use it in other dishes, such as soup, lasagna and muffins. Pulp can be frozen for later use.
Considerations
Because the body stores some nutrients, excessive intake of them can result in toxic levels. Among these nutrients are vitamins A, E and K, all of which are found in fruits and vegetables. Consuming the recommended daily allowance of fruits and vegetables, or even a little more, will not result in toxicity. Because juice is in concentrated form, excessive use could present problems, especially if you also take vitamin supplements.
Another concern is that juice might replace milk in the diet. The North Dakota State University Extension recommends parents limit children ages 2 to 3 to no more than one 8-oz. cup of juice a day and children older than 4 to no more than 1 1/2 cups.
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