For people who desire to add more fruits and vegetables to their daily diet, they tend to get easily discouraged due to the amount of work they need to allot to the kitchen. But eating more fruits and vegetables isn’t the only way to get all the vitamins, minerals, and phytochemicals your body needs. Juicing is another method for getting all the nutrients from all the fruits and vegetables you eat.
What juicing does is it squeezes out the juice and separates it from the pulp – literally stripping down the fibers of the fruit or vegetable. This technique provides you with an easily digestible, absorbable and highly bioavailable source of nutrients. A variety of fruits and vegetables should be juiced as they will provide a healthier spectrum of bioactive compounds that are beneficial to your health.
If you’ve never juiced before, this method can get a bit intimidating at the beginning. But eventually, you’ll get the hang of it. First, you need to buy a good quality juicer. These machines can go up to thousands of dollars. But if you have a few hundreds to spare, it’s smart to invest in an average priced powerful juicer. You can also buy juicers that range from $40 to $80. There’s no assurance as to how long these machines can last, but they are good enough to get you started.
Below are some of the foods that you can begin with if you are still unfamiliar with juicing. These easily-accessible ingredients are found at your local farmer’s market or grocery stores. They are also palate-friendly and should taste fine when combined with fruits.
Among all the juices that people love, tomato juice is probably one of the most popular. But because this juice has been associated so much to the alcoholic drink “Bloody Mary”, some people undervalue it as an healthy juice to make. The vitamins list in tomato juice is actually off the charts! It has vitamins A, C and K. It also offers a variety of Vitamin B.
Its abundance of zea-xanthin and lycopene is also helpful in neutralizing the body’s free-radicals. Because tomato is so rich in antioxidants, it supports both neurological and cardiovascular health. Tomatoes are also great in preventing muscular degeneration.
Rich in pectin and polyphenols, you can juice apple without peeling its skin. Pectin is a prebiotic and it supports the health of your gut. It promotes proper digestion and nutrient absorption in the body. Polyphenols contain antioxidants needed to maintain a healthy immune system. Another characteristic of apple juice is it has also been recognized to promote good cholesterol levels in the body.
Oranges, lemons, limes, grapefruits or any citrus fruits juiced alone or in combination with other citrus or vegetables are excellent in providing a potent shot of Vitamin C, pectin and flavonoids. As mentioned earlier, pectin is a prebiotic that supports the gut health, and the Vitamin C and flavonoids are great immunity boosters. Citrus flavors are also great at masking the taste of vegetables if you do not like it.
Roots are not that popular because they can taste quite earthy. But no one can deny how helpful they can be especially when your body is trying to heal from certain medical conditions. A plant such as turmeric is a great anti-inflammatory agent to fight chronic inflammatory diseases. Because of its potent bio compound curcumin, it fights and prevents bacteria, virus and parasites.
It is also a great ingredient to have in juicing especially if you’re battling high sugar levels as curcumin can naturally lower your blood sugar by improving the body’s sensitivity to insulin. Recent research also states that curcumin supplementation showed promising results in preventing the growth of cancer cells.
This red root contains potent betalains, a powerful antioxidant that fights oxidative damage in the body. Beets also contain nitrate which promotes cellular function. Because it’s very rich in folate and Vitamin C, they are usually recommended to pregnant women.
Carrots, just like tomatoes, can make a great juice base. They have beta-carotene, an antioxidant linked to vision and heart health. Carrots are also rich in lutein, alpha carotene, and hydroxycinnamic acids. If you haven’t tried juicing carrots yet, put this on top of the list. If you have kids, this is a vegetable your children won’t mind drinking instead of eating it.
Potassium, sodium, magnesium and calcium are just a few of the minerals our body needs. These minerals are alkaline in nature and can help reduce the acidity of the body by balancing its pH levels and you can get it all from wheatgrass.
It is naturally sweet and contains about 90 essential minerals. According to scientific studies, the oxygen radical absorbance of wheat grass is higher than any fruits or vegetables. This makes it a great drink if you want to start detoxing.
Pre-made juices contain sugars and preservatives. And because their shelf life is manipulated, nutrients will eventually deplete. It’s ideal to make your own juice at home – sugar-free and preservatives-free. You also have to make sure that the fruits and vegetables you use are non-GMO and labeled organic.