Juicing is an effective way to disguise the taste of vegetables that you wouldn't otherwise eat, allowing you to consume vital nutrients. Supporters of juicing believe that nutrients are more easily absorbed from juice than from whole fruits and vegetables, giving your digestive system a break. Registered dietitian Jennifer Nelson advises that no research exists to support these claims, however. Many nutrient-rich juices exist, including beet, tomato and celery juice. Combining all three juices creates a beverage that packs a nutritional punch.
Beets are a root vegetable that come in red, golden and white varieties. White beets, or sugar beets, are used for sugar. Red beets are most commonly used in foods and juices. Beet juice is free of fat, saturated fat and cholesterol, making beet juice a great addition to a heart-healthy diet. Beet juice is also rich in folate, a B vitamin that helps your body process proteins, form new red blood cells and manufacture DNA. Folate is also important for pregnant women because folate supplementation helps prevent some birth defects. Beet juice also contains betaine, a nutrient that contributes to liver function and may protect against liver cancer.
Like beets, celery is a low-fat vegetable that contains folate and retains several vitamins and minerals when juiced. Celery juice contains potassium and beta-carotene. Potassium is a mineral and electrolyte that plays a role in heart health, digestion and muscular contraction. Beta-carotene is an antioxidant that your body can convert to vitamin A if needed. Vitamin A helps maintain healthy eyes and skin and keeps your immune system strong. The University of Maryland Medical Center advises that a diet rich in beta-carotene may help prevent heart disease and cancer.
Tomato juice contains lycopene, an antioxidant that may help prevent certain types of cancers. Antioxidants neutralize free radicals that are produced during your body's metabolic activities and may cause damage. Tomato juice is also rich in calcium, potassium and Vitamins A and C. Vitamin C helps maintain a healthy immune system, while calcium is important for strong bones and teeth.
Vegetable juices contain a multitude of healthy vitamins and minerals from the original fruit, but juices don't retain fiber. Fiber is a carbohydrate that your body can't digest and is important for maintaining digestive health. Fiber also helps slow the absorption of sugar into your bloodstream, contributing to stable blood sugar, and it keeps you feeling satiated longer. Always consume fresh because nutrients break down with time and bacteria can quickly develop. Beet, celery and tomato juice is only healthy in moderation. Monitor the serving size of your juices because excess calories may lead to weight gain. The calories in juice are liquid calories, so it's easy to consume a large volume of juice quickly. Limit your juice servings to 4 ounces a day. Juices are not a substitute for a diet of whole foods.
- Fruits & Veggies, More Matters; Ask the Expert; Elizabeth Pivonka, R. D.
- University of Maryland Medical Center: Betaine
- USDA National Nutrient Database for Standard Reference: Raw Beets
- Medline Plus: Folic Acid in the Diet
- USDA National Nutrient Database for Standard Reference: Celery
- University of Maryland Medical Center: Potassium