Vegetables may be famous for their nutrition and health benefits, but they aren't always the most palatable items on the menu. The U.S. Department of Agriculture advises adults to consume at least 2.5 cups of vegetables per day for maximum health benefits--including an array of dark leafy greens and red, orange, yellow or other brightly colored vegetable varieties. If the idea of chewing this volume of vegetables each day seems daunting, juicing may be an easier option to swallow.
Function
Juicing is a method of removing fiber and other solids from foods to produce a condensed, drinkable liquid. When you juice vegetables, you extract naturally occurring water, vitamins, minerals, antioxidants and other phytonutrients from the plant matter, preserving most of a vegetable's original nutrition. Individuals who have trouble digesting raw, fibrous plant matter may use juicing as a way to glean nutrition from vegetables they would otherwise avoid.
Types
There are several ways to obtain vegetable juices, and the variety of vegetable combinations you can juice is virtually limitless. Along with juicing fresh vegetables at home with a juicer, you can find premade vegetable juices in the refrigerated section of many grocery or health-food stores. Some restaurants also offer "juice bars" where you can order a specific combination of vegetables to be juiced and served to you. The assortment of vegetables you juice is limited only by personal preference: Juices containing bell pepper, cucumber, tomato and other semisweet vegetables offer a high degree of palatability, whereas juices made from dark leafy greens like spinach and kale may offer more concentrated nutrition and a higher level of minerals.
Benefits
Juicing vegetables offers several advantages over eating them whole. According to Healing Daily, drinking juiced vegetables may enhance the absorption of vitamins and minerals and reduce digestive distress--especially for individuals with compromised digestive function or intestinal disorders like irritable bowel syndrome. In addition, juicing vegetables can be more convenient than eating a similar quantity of vegetables in their whole state, since drinking a beverage takes less time and effort than chewing large volumes of fibrous food. As a result, juicing may deliver the health benefits of vegetables to busy individuals who typically don't have time to prepare and consume vegetables in their whole state.
Considerations
Although vegetable juice provides the same level of vitamins, minerals and antioxidants contained within whole vegetables, it removes the pulp--resulting in a loss of dietary fiber. According to Colorado State University, fiber is beneficial for maintaining healthy bowel function and may help prevent constipation, diverticulosis and hemorrhoids, while also potentially improving blood cholesterol profiles--so juicing vegetables negates these perks. In addition, the Harvard School of Public Health states that juices may have a higher glycemic index than the same foods eaten whole, causing a more rapid rise in blood sugar and yielding less satiation. With these considerations in mind, juiced vegetables may provide fewer health benefits than vegetables eaten whole.
Warning
Although most store-bought vegetable juices have been heat-treated to destroy pathogens, some brands--as well as homemade juices--have not, and may carry health risks as a result. According to the Food and Drug Administration, unpasteurized vegetable juices can harbor bacteria responsible for food-borne illness and lead to symptoms such as vomiting, abdominal pain, diarrhea, fever and body aches. To minimize your risk of pathogen exposure, choose juices labeled pasteurized or heated, and avoid "raw" or freshly squeezed juices that have not been treated to destroy bacteria.
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