The nutritional benefits of juicing

The nutritional benefits of juicing

It’s no secret that a healthy diet full of fruits and vegetables can help you manage your weight and keep your risk of disease down. In fact, the USDA recommends that adults eat one and a half to two cups of fruit and two to three cups of vegetables daily a day. However, it's estimated that only about one in 10 Americans get enough produce in their diets. 

So how can you consume more fruits and veggies? While eating whole fruits and vegetables is preferable, juicing is a good option for those who don’t love eating them or wouldn’t eat them at all. Juicing is the process of extracting juice from fresh fruits and vegetables, including the vitamins, minerals and plant chemicals that come with it.

If you're not a big fan of fruits and veggies, juicing can be a good way to get them into your diet. However, you should still eat whole fruits and vegetables in addition to juicing.

Here are some helpful juicing tips:

  • Add juice to your diet, but only as a supplement to other healthy, whole foods. Juicing fads often encourage "cleansing" your dietary system by going on a juice-only diet for a period of time, but this is an unhealthy and unsustainable trend that can lead to overeating, unstable blood sugar and headaches. 
  • Choose vitamins that are easily absorbed as juice, like vitamins C and B. Good produce choices include:
    • Spinach
    • Collard greens
    • Swiss chard
    • Kale
    • Mustard greens
    • Papaya
    • Kiwi
    • Grapefruit
    • Red bell peppers
    • Broccoli
    • Parsley
    • Beets
    • Ginger root
    • Cucumbers
    • Lemons
    • Strawberries
    • Oranges
    • Garlic
    • Asparagus
  • Mix it up! Vegetable juice is a little more palatable when combined with fruit juice. Mixing two veggies with one fruit is a good combination to start with. From there, mix and match different produce until you discover your favorite flavor combination.
  • Don’t wait. The longer you take to consume your juice, the fewer nutrients it will contain. Plus, for food safety reasons, you should drink your juice the same day you make it. 

Keep in mind that juices can contain a lot of sugar and calories, which, despite the juice’s health benefits, can lead to weight gain. Keep your calories down by adding plenty of vegetables into the mix!

If you’d like to learn more about the specific ways juicing can impact your diet, consult a nutrition specialist at Goshen Health.

 

Posted: 6/24/2016 by Goshen Health
Filed under: healthy eating, nutrition

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