Juicing is a process of extracting the juices from fresh fruits and vegetables. The process usually strips away the solid matter such as pulp and seeds from fruits and vegetables, while retaining their nutritional value. While it is not uncommon for people to refer to juicing as a trend, it is more than that. In fact, juicing is a major component of a healthy lifestyle. If you don’t have a habit to make fresh juices regularly, this article will show why you should start today.
YOU EAT MORE FRUITS AND VEGETABLES
Table of Contents
- YOU EAT MORE FRUITS AND VEGETABLES
- PRACTICAL WAY TO GET MORE NUTRIENTS
- EASY, HEALTHY DIGESTION
- HOW DOES JUICING HELP AID DIGESTION AND GUT HEALTH?
- JUICING CAN LOWER ALZHEIMER’S DISEASE RISK
- JUICING BOOSTS ENERGY AND STAMINA
- HELPS YOU STAY HYDRATED
- BOOST BRAIN POWER AND MENTAL STAMINA
- NATURALLY LOWERS BLOOD SUGAR LEVELS
With the increasing rates of obesity and various diseases, scientists and healthcare professionals stress the importance of a well-balanced diet. This means that you should limit intake of junk food and increase consumption of fruits and vegetables. Although we know that, we still end up ditching produce in favor of hamburgers and soda beverages.
The truth is, we don’t eat enough fruits and vegetables even when we think that’s not the case. We think that including a little bit of broccoli alongside some heavy meal is enough. Our body needs more than that! This is where juicing steps in; it is an ideal opportunity to increase intake of fruits and vegetables easily. All you have to do is to make a juice and that is it, you’re getting different types of fruit or veggies, which is something you wouldn’t do otherwise. That is why juicing is particularly useful for individuals who are just starting making healthier nutrition choices.
PRACTICAL WAY TO GET MORE NUTRIENTS
In order to function properly, our body needs various nutrients including antioxidants, vitamins, minerals, and fiber. Despite the fact we can obtain these nutrients through diet alone, most of us still don’t get these recommended daily values. Inability to consume sufficient amounts of different nutrients, particularly in long-term, can cause vitamin or mineral deficiencies thus affecting our quality of life.
One of the most common misconceptions about juicing is that it doesn’t retain nutrients from produce one the juice is extracted, but that isn’t quite correct. What’s more, juicing is considered as a highly convenient manner of getting recommended amount of nutrients on a daily basis.
For example, a study whose findings were published in the Journal of the American College of Nutrition revealed that supplementation with mixed fruit and vegetable juice concentrates effectively raised levels of much-needed nutrients. The research included 59 healthy men and women who were assigned either to juice or placebo group. Scientists discovered that participants in the juice group had higher levels of beta-carotene, Vitamin C, Vitamin E, selenium, and folate compared to their counterparts who took a placebo.
Moreover, the same journal published results of a review of 22 studies which found that drinking juice made from fresh produce improved folate and antioxidant levels in participants. Even though juicing and its benefits is still a subject of ongoing studies, these two examples demonstrate that not only juices retain nutritional value of fruit or vegetable, but you also increase the levels of these nutrients in your body.
EASY, HEALTHY DIGESTION
We take it for granted, but digestion is essential due to the fact it breaks down food into nutrients which our body uses for energy, cell repair, growth, and it also helps us flush toxins. Regular and healthy digestion is vital for successful weight loss and gut health. Let’s not forget that the greatest portion of your immune system is located in the gut.
As seen in the section above, juicing retains the nutritional value of fruits and vegetables. When you drink a freshly made juice, you’re getting all those much-needed vitamins and minerals, but in a liquid form. You will be glad to know that your body absorbs nutrients consumed this way more easily.
HOW DOES JUICING HELP AID DIGESTION AND GUT HEALTH?
The very first step of digestion is chewing or mastication. Now you know why your mom always advised you to chew your food thoroughly before swallowing. Juicing allows you to skip this step and avoid the risk of indigestion, which usually occurs when we don’t chew our food enough. When you take into consideration that raw fruits and vegetables require more chewing to get them broken down, it is clear why juicing is convenient.
By the time the juice reaches your stomach and the digestion process starts, you are already one step ahead. Your digestive system will not have to work hard to absorb the nutrients. Thanks to easy digestion, juicing is a great way to prevent bloating, constipation, and other uncomfortable effects associated with unhealthy digestion.
JUICING CAN LOWER ALZHEIMER’S DISEASE RISK
Alzheimer’s disease is a neurodegenerative disease that slowly destroys memory and cognitive abilities. Unfortunately, rates of this disease are on the rise but the exact cause is still unknown. Even though Alzheimer’s is a puzzling condition, scientists constantly make meaningful discoveries. One of these findings showed that fruit and vegetable juices can lower the risk of developing this disease.
A study, published in the American Journal of Medicine, analyzed data from 1836 participants who were dementia-free. The analysis revealed that fruit and vegetable juices play an important role in delaying the onset of Alzheimer’s disease, particularly among a high-risk population. Participants who drank juice three or more times a week experienced a greater reduction in Alzheimer’s risk compared to those who drank juices once a week or not at all.
The lower chances of developing this severe condition could be due to a high level of polyphenols, antioxidants which protect brain cells, found in plant foods.
JUICING BOOSTS ENERGY AND STAMINA
Unhealthy foods may taste delicious to some people, but they don’t provide the energy. In fact, you probably feel lazy and don’t feel like doing anything after you eat your favorite junk food for dinner. That is because those foods have little to no nutritional value and don’t boost your energy levels.
A surge of vitamins and minerals from one glass of fruit or vegetable juice increases your energy levels naturally. No, you won’t need an energy drink which is loaded with caffeine and sugar. On the other hand, juices are completely natural and abundant in antioxidants that prevent oxidative stress and act as a fuel to keep you wide awake and energetic for hours. The best thing is, there is no burnout and even greater fatigue that comes soon after you take an energy drink.
HELPS YOU STAY HYDRATED
Hydration is yet another thing we take for granted. Let’s be honest, you probably drink water only when you feel thirsty, right? You’re not alone. Sometimes we forget to drink more water and in other instances, we just don’t feel like it is necessary. However, your body requires a lot of water throughout the day. Staying hydrated is important for your overall health and wellbeing.
While juicing is always a good idea, the process works best with fruits and vegetables with high water content. That way, juicing allows you to drink more water along with getting a plethora of nutrients. If you don’t have a habit to drink water regularly throughout the day, juicing is a practical way to enhance your hydration efforts.
BOOST BRAIN POWER AND MENTAL STAMINA
Just like the body, your brain also requires nutrients to function properly. If you want to have a sharper memory, better focus, and concentration, and improve other cognitive skills then eating fruits and vegetables is a must.
They are rich in antioxidants which protect your brain, keep you alert, and reduce the risk of different diseases or conditions. Juicing is a great way to deliver these vital nutrients efficiently. Opt for produce with high antioxidant content for better effects on brain health.
NATURALLY LOWERS BLOOD SUGAR LEVELS
A fast-paced lifestyle and lack of time to cook and prepare healthy meals led to a rise of fast food and soda culture. With higher consumption of sugar-laden beverages and unhealthy food, it comes as no wonder by obesity and diabetes rates keep increasing as well. That said, making some diet changes can help you save your health or cut down the risk of suffering from these negative health outcomes.
Juicing allows you to lower blood sugar and cholesterol levels, particularly if you opt for vegetable juices. As a result, you will reduce your risk of getting diabetes and improve your quality of life.
Somebody will probably think “why can’t you just buy a juice and get it over with”, but that is not the same. Store-bought drinks contain added sugar, which is exactly what you are trying to avoid. To ensure longer shelf-life, these beverages contain different preservatives. On the other hand, juices you make are 100% natural and fit perfectly into a holistic lifestyle.
Although juicing is popular, it is still widely misunderstood. Making fruit and vegetable juices is a wonderful way to get recommended daily values of vitamins and minerals that your body requires to function properly. Juicing is a perfect match with a healthy, holistic lifestyle and has the potential to reduce the risk of various diseases. It is needless to mention that making juices, experimenting with different combinations of fruits and vegetables is incredibly fun at the same time.
Becky believes having good health, listening to your body and being happy is one of the most beautiful gifts. True health and cheerfulness naturally beget each other.