Juicing is the process of extracting the juice from fruits and vegetables. It's a method to consume the liquid part of these produce, which concentrates many of their vitamins, minerals, and antioxidants.
There are many reasons why people juice. Some people use it as a way to increase their intake of fruits and vegetables, while others use it as a way to cleanse their body or lose weight. Juicing can be a quick and easy way to get a concentrated dose of nutrients, but it's important to remember that it's not a substitute for eating whole fruits and vegetables.
Juicing can offer several benefits, especially if you find it hard to incorporate enough fruits and veggies into your diet:
Nutrient Boost: Juices are concentrated sources of vitamins, minerals and antioxidants naturally found in fruits and vegetables [3]. This can be helpful if you struggle to meet your daily recommended intake.
Easier Absorption: Because the fiber is removed during juicing, some nutrients might be absorbed more quickly by your body compared to whole fruits and veggies. This can be beneficial for people with digestive issues.
Increased Intake: Juicing can be a way to sneak in more fruits and vegetables, particularly for picky eaters or those who find it challenging to eat enough veggies.
Digestive Relief: For those with certain medical conditions or undergoing treatments that impact digestion, juicing can give your digestive system a break from processing fiber. However, consult a doctor before reducing fiber intake.
Potential Blood Pressure Benefits: Some research suggests juicing fruits and vegetables high in nitrates may lead to increased nitric oxide in the blood, potentially lowering blood pressure and improving blood vessel health.
Juice cleanses can be great for the body when done in controlled environments and for a short period of time. Also, juicing in itself is great to add to any diet but it is important to note that juicing should not replace a healthy whole foods diet.
Whole foods provide our bodies with essential fiber and other nutrients that juicing removes. Fiber is crucial for digestion, gut health, regulating blood sugar, and keeping you feeling full. Also, fruit contains a lot of natural sugars, and juicing concentrates them. This can lead to blood sugar spikes, especially if you juice a lot of fruits.
Personally, I recommend doing juice cleanses (wherein you only consume juice) for a max of three days and/or adding juicing into your regular dietary consumption. It can be lovely to have a juice in the morning as your first meal of the day if you are looking to cleanse.
Juicing Tips
Start Simple: If you're new to juicing, begin with beginner-friendly recipes that combine sweeter fruits with milder vegetables.
Gradually Experiment: As you get comfortable, explore different flavor combinations and ingredients.
Use Organic Produce: When possible, opt for organic fruits and vegetables to minimize pesticide intake.
Pulp Options: Some people enjoy the extra fiber in pulp, so they add it back to their juice or use it in recipes like muffins or smoothies. You can also compost pulp.
Storage: Juice is best consumed fresh. If you must store it, keep it in an airtight container in the refrigerator for no more than a day or two. However, nutrients degrade over time, so fresh is always best.
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