Juicing separates the liquid portion of ingredients from the fibrous pulp part, meaning that all you are left with is the juice. Juicing benefits include increased nutrient intake such as vitamins, minerals and phytonutrients that may reduce your risk for heart disease, various cancers, and inflammatory conditions like arthritis. Consult with a physician before juicing so as to avoid any potential negative effects, such as consuming too few calories.
Vegetables should form the foundation for your juices. Veggies are low in calories, have no added sugar and little to no fat, contain water and are a rich source of essential vitamins, minerals and disease fighting antioxidants. Change the vegetables you use with each juice for different flavors and nutrients. Try a green-based juice that consists of leafy greens such as kale and romaine lettuce with cucumber, celery and parsley. Alternatively, try making a sweeter juice with immune-boosting beets and Vitamin A-rich carrots.
Fruits can complement a vegetable juice to add sweetness and more nutrition. Mango, strawberries, apples, pears and pineapple taste delicious and are a source of vitamin C, fiber and digestive enzymes, which assist with good digestive health. Although you could also make an all-fruit juice by juicing only fruits, you should be careful, as several fruits are high in natural sugars, which can cause blood sugar levels to spike, as well as cause hunger cravings and overeating. Avoid sugar binges by combining fruit with low-sugar green veggies.
Add a liquid base, such as water, to juices to increase volume and nutrition. Water helps hydrate the body from the inside out and also aids good digestion by moving food wastes through the body for elimination. You can also use coconut water as a juicing ingredient. Coconut water is a natural source of electrolytes, potassium and sodium, to help replenish lost stores from exercise or sweating. Look for 100-percent natural coconut water, which has no added sugars, preservatives or artificial flavors.
Add extra nutrition to basic vegetable and fruit juices with ingredients that are a source of protein and healthy fats. Protein is an essential nutrient that aids in muscle growth and recovery; healthy fats in moderation help maintain healthy skin and nails and aid nutrient absorption. Some fruits and veggies are a source of healthy fats and protein such as avocados and broccoli, respectively. Broccoli boasts 4 grams of protein per 1-cup serving. To increase satiety and prevent hunger cravings, add ingredients such as chia seeds, protein powder and coconut oil to a pressed juice.
- VRG: The Vegetarian Resource Group: Protein In The Vegan Diet
- The Dr. Oz Show: The Healing Properties of Juicing
- The Juice Lady's Turbo Diet: Lose Ten Pounds in Ten Days - The Healthy Way!; Cherie Calbom
- Reboot With Joe: The Truth About Coconut Water
- Nestle Waters: 5 Water Functions In Human Body
- Harvard School of Public Health: The Nutrition Source: Protein
- NIH Senior Health: Eating Well As You Get Older