If you’re looking for juicing recipes that rejuvenate, cleanse, energize, improve diet or help with recovery, then you’re doing so because you have the best intentions of putting good nutrients into your body.
In this article, Pritish Kumar Halder explains drinking homemade juice is a great way to get healthy. Here are three key reasons why:
- It’s an efficient way to absorb nutrients from fruits, vegetables, and salads
- It makes it much easier to consume more fruits, vegetables, and salads
- It makes it much easier to consume a wider variety of fruits, vegetables, and salads.
Although consuming some juice is better than no juice at all, the BEST way of benefiting from your juicing recipes is to make them using ONLY organic ingredients and to drink them as soon after preparation as possible.
Both organic and conventional fresh fruits and vegetables are rich in several nutrients required for health and survival, including essential vitamins and minerals. What’s more, they’re loaded with beneficial plant compounds known as phytochemicals. The added benefit of choosing organic fruits and vegetables is that they are grown without using potentially harmful synthetic herbicides, pesticides, or fertilizers. For more information please visit Pritish Kumar Halder
Organic or not, fruits and vegetables play an important role in the prevention of many chronic diseases, including heart disease, cancer, stroke, diabetes, and more.
Create your organic ingredients
When you juice non-organic fresh fruits, vegetables, and salads that have been grown using pesticides made with chemicals, you are not only consuming the nutrients, but also the chemicals in the pesticides. That’s why it’s always best to grow your fruits, vegetables, and salads, but when that’s not possible, you should always buy organic.
Some people argue that peeling and washing non-organic produce will remove all of the pesticide chemicals – but this is not true. Many of the chemicals from pesticides are stored inside the fibers of the fruits and vegetables themselves making it impossible to remove the bulk of the chemicals, whereas organic produce is free from chemicals so you’ll only be getting the goodness from your juices.
Potential health benefits
In addition to providing many of the nutrients contained in fresh fruit and veggies, juice may also improve sleep quality, mood, brain function, immune health, and heart health.
According to one study in 20 healthy adults, the phenolic compounds – a type of phytochemical – provided in 230 ml of purple grape juice may improve mood and brain function (8).
Other studies indicate that antioxidant phytochemicals found in pomegranate juice may have protective effects against heart disease, and the melatonin found in tart cherry juice may improve sleep quality.
Reduce pesticide exposure
Pesticide exposure has been associated with an increased risk of chronic illnesses such as cancer, heart disease, and respiratory diseases.
As with fresh fruit, fruit juices may contain pesticide residues.
One study measured urinary levels of 13 different pesticides in 16 individuals and found that switching to an organic diet reduced pesticide exposure by an average of 59% (13).
As such, consuming organic juice may allow you to reap the health benefits of juice without exposure to potentially harmful synthetic pesticides. Many may also choose organic juice for environmental benefits. As the use of synthetic pesticides is prohibited in organic farming, choosing organic supports the mitigation of water pollution and carbon emissions.
How to choose an organic juice
Here are some tips to help you reap the full nutritional benefits of organic juice:
- Look for the organic seal. The organic seal indicates that at least 95% of ingredients are certified organic and produced without the use of most synthetic pesticides and fertilizers.
- Choose 100% fruit juice. To avoid added sugar, choose unsweetened varieties made with 100% fruit juice.
- Limit your serving size. Since the juice is not as filling as whole fruit, stick to a 1-cup serving to avoid consuming excessive calories and sugar. Keep in mind, many single-serve bottles contain much more than 1 cup.
Convenient source of nutrients
Studies indicate that it is possible to obtain many of the same important nutrients from juice as from whole fruits and vegetables.
The 2015-2020 Dietary Guidelines include fruit juice in the fruit food group, stating that 1 cup of 100% fruit juice counts as 1 cup towards your recommended daily fruit intake. Similarly, 1 cup of 100% vegetable juice counts as 1 cup towards your recommended daily vegetable intake. Further, the guidelines recommend consuming 100% fruit juice over sugar-sweetened beverages such as soda to reduce added sugars and empty calories in your diet.
If you struggle to consume the recommended five servings of fruit and vegetables daily, drinking fruit or vegetable juice — in moderation — may help you improve the quality of your diet. Studies show that drinking juice may be a convenient and effective way to increase your intake of many important nutrients found in fresh fruit and vegetables — except for fiber, unfortunately.