Juicing For Health
Extracting fresh juice from raw produce is one of the easiest ways to get more fruits and veggies into your diet. It's called juicing. Discover this healthful way to give your body what it needs. Our rainbow of drink recipes will nourish you with an abundance of nutrients.
Many of us struggle to eat enough fruits and veggies, not realizing we can get the nutrition boost we need in a glass of juice. Even picky eaters, who routinely pass on superfoods like beets or kale, can find juicing a good way to incorporate more fresh produce into their diets. Because the nutrients in juices quickly absorb into the body, proponents believe juicing can put anyone on the road to better health.
The essential tool is an electric juicer. Feed it produce and it will extract most of the vitamins, minerals and phytonutrients found in the whole fruits or vegetables. But as the juicer works, insoluble fiber is removed. On one hand, this allows you to get the fruits and vegetables you need, even if you have difficulty consuming whole foods. On the other hand, you won’t get the fiber you need.
“For a balanced approach, include a little of both in your healthy eating plan. Drink a glass of juice, but include a few raw veggies in your meals, as well,” says dietitian Charlyn Fargo Ware of Hy-Vee in Springfield, Illinois. “When you combine juice and raw veggies, you’ll get the most nutrition.”
Not all juices are low calorie, especially fruit juices. An 8-ounce glass of orange juice may contain 180 calories, the equivalent of four medium oranges. If you juice mainly vegetables, the calories are a lot less, even if you throw in an apple or kiwi for flavor.
Juices are often thought of as a total solution for weight loss. But health experts and dietitians caution against limiting your diet to juices. Because juice digests quickly, it can cause extreme hunger, which could lead to overeating and bingeing. “When you are juicing, your body is falling short on a number of nutrients, including fiber and protein,” Charlyn says.
Consult a health professional before you start juicing to prevent potential drug and nutrient interactions. For example, dark, leafy greens such as kale and spinach commonly used in juice concoctions are high in vitamin K, which could interfere with certain blood-thinning drugs.
Read more about tips for juicing and a few easy to make juice blends you can do right at home.