To juice or to fruit? While famous nutritionists and doctors recommend eating whole fruits instead of juicing them, there are certain situations that might require including fresh fruit juices as part of a healthy diet. Do you go on juice cleanses too? Well, many of us do and sadly were not thoroughly aware of the pros and cons of going on a juice diet and rather solely rely on juices to provide us with the essential nutrients.
A juice diet once in month or so is also good for the body to get rid of those lurking toxins. Moreover digestion is quick by absorption of the essential nutrients available in a fruit or vegetable as juicing strips down the pulp and skin that is fibrous. However one must note that missing on the fiber from your vegetables and fruits has it’s downside.
Whole fruits and vegetables have more fiber and nutrition as compared to their juiced substitutes. Besides, if too much sugar or salt is added to juices, it takes away whatever nutrition is left in them! Fruits and vegetables essentially store much of their nutrition in their skins, or just below the skin. Removing the skin or peeling off too much under the layers can rob them of most of their goodness. And all youre left with is, well, nothing!
And the not-so-good
While the market is flooded with packaged juices that claim to be natural, healthy and some also claim to be sugar free, if you take a closer look at the ingredients label, you will find the usual culprits. Along with water and fruit concentrate, you have flavour enhancers, acidity regulators and fortified with minerals and vitamins. There are also those which contain added sugar, preservatives and corn syrup. These are essential to preserve the juices and prevent bacterial contamination. But are they good for you? Well we all know the truth!
Harsh Truth, maybe?
Some studies done on packaged juices that claim to contain no preservatives found a disturbing fact that they do contain sodium benzoate and potassium sorbate. Sodium benzoate is a toxic chemical which has been known to raise cancer risk and developmental delays in children.
So how to decide?
In lieu of these disturbing facts, fresh fruit juices could still be a better and safer option to packaged ones, especially when you are craving for something refreshing in the summer months. According to international standards – 5 different kinds of fruits and 5 different kinds of vegetables are to be consumed everyday to gain the essential nutrients. Having said that there could still be healthy ways of juicing when one is not able to eat all this at once.
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How best to preserve nutrition while juicing fruits?
To preserve nutrition, wash the fruits or veggies whole well. Do not scrape off entire skin, preserve as much as possible. Blend the whole fruit without adding too much water. Let the natural fluids in them work the magic. Do not add sugar or salt. Just top with a little cinnamon powder and a dash of ginger. Do not strain it, and sip as soon as you blend!
Juices and Fitness – connecting the dots
Homemade fresh fruit and vegetables juices are beneficial to any fitness programs. The essential electrolytes such as potassium, magnesium, and vitamin C help to reduce muscle cramps, fatigue, and headaches after an exhaustive work out. Vitamin C in juices helps to boost immune system that helps to stay fit and healthy. It also helps to strengthen the muscle and increase the muscle mass thereby reducing the inflammation and oxidation caused by different kinds of exercises.
A pre-workout juice would include a glass full of greens that help to improve your blood flow and improves blood count, thus boosting you with the required energy to exercise.
After an exhaustive workout you want to re-hydrate yourself with enough water to make up for the lost electrolytes. For the lost electrolytes glass of carrot or sweet potato juice will do good to you and help you recover from your workout faster.
Some yum juices that are great for you
This combination is a wonderful mix of antioxidants. It is also rich in vitamins, especially vitamin A and C.
Beetroot is a rich source of potassium, sodium and simple sugars. It provides much-needed re-hydration during summer.
Green Goodness juice:
All greens are natural laxatives, and may cause discomfort if taken in large amounts. So, fill your glass with a quarter of juice and dilute it with water before you drink up. Although nutritious, too much spinach can prevent the absorption of calcium because of the large amounts of oxalic acid it contains. Spinach is otherwise perfect for building the immune system and may reduce high blood pressure because of the high levels of folate and potassium in it.
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Pomegranate contains antioxidants, such as polyphenols and anthocyanins. Antioxidants are thought to provide several benefits to the heart, including prevention of clogged arteries which leads to most lifestyle disorders. Most nutritionists use a daily dose of 1.5 ounces (roughly 50 ml) of pomegranate juice to ensure maximum benefits.
Weve discussed everything you need to know about juices. All we want to say is choose wisely!. We hope by now you are aware that solely depending on juices isnt the right way, relishing those favourite fruits of yours and chewing few vegetables is a must every day. Your balanced healthy diet must include fruits and vegetables along with juices combined with exercises to burn those extra calories.