Advocates of entirely plant-based, or vegan, diets say these regimens might be able to prevent or reverse chronic diseases such as heart disease, cancer and diabetes. But sometimes even the most dedicated vegans have trouble getting the recommended five to nine servings of fruits and vegetables into their bodies each day. Smoothies and juices are an easy, healthy way to increase fruit and vegetable consumption. In a smoothie, the entire fruit or vegetable is ground up by a blender. With juicing, only the liquid portion of the fruit and vegetable is used, removing the fiber but keeping the essential nutrients.
Blended and Juiced Salads
Because many people don't take the time to chew their food well enough, the cell walls of the vegetables may not be broken down well enough for the body to absorb all of the plant's stellar nutrients. By letting the blender or juicer do the work for you, you significantly increase your nutrient absorption. If you are trying to get all of your daily fruit and veggie servings with one smoothie or juice, make a liquid "salad" out of 3 to 4 cups of raw leafy greens and three to four servings of fruit. A serving is either one piece of fruit or 1/2 cup of a fruit such as berries. The exact ratio of vegetables to fruits is dependent on your own taste buds, as some people prefer their smoothies and juices to be more or less sweet than others'.
Endless Opportunities
For an extra nutritional punch, explore some of the healthiest leafy greens out there: kale and collard greens. Both types of greens rank at the top of physician and nutritional author Joel Fuhrman's Aggregate Nutrient Density Index, which judges foods based on the amount of nutrients per calorie. Try to include these greens in your smoothie or juice each day. You could also include a variety of other supplements in your drink. If you want the beverage to serve as a meal replacement, add one scoop of vegan protein powder to keep you feeling fuller longer. These powders are made from ingredients such as soy, hemp, peas and brown rice. You could also add ground flaxseed to your juice or smoothie. It contains heart-healthy omega 3 fatty acids and increases the absorption of nutrients from the produce.
Have What You Need, When You Need It
Fiber content causes feelings of fullness and satiety. So because a smoothie has more fiber than a juice drink, you might choose to make a smoothie for a meal and have an organic juice as a snack. You could also consume either of these as a side dish to your main vegan meal. Many commercial smoothie makers include dairy in their products, but you will still get plenty of highly absorbable calcium from your vegan greens.
Using Organic Produce
When you choose organic fruits and vegetables, you are reducing your exposure to pesticides and other potential toxins in your food. The Environmental Working Group recommends always buying organic options for certain fruits and vegetables that are more likely to be contaminated by pesticides if grown conventionally. These foods include celery, peaches, strawberries, apples, blueberries, spinach, kale and collard greens.
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