Juicing and juice cleanses have been known as prime detox tools for many years now.
You may have heard the debate over whether the consumption of juices or the consumption of whole vegetables is better for you. The reality is that both methods of consumption have a time and place to be incorporated into a healthy diet.
Juicing involves literally squeezing the health-packed nutrients out of fruits and vegetables, which results in in vitamin and mineral dense juices. However, the remaining protein and fiber that fruits and veggies possess gets left out when juicing. In order to consume the full nutritional benefits of fruits and vegetables, you must consume whole foods.
So why should you juice if you already consume a healthy whole food diet?
Juicing is a wonderful way to efficiently pack MORE vitamins, minerals, and phytonutrients into a single serving than is achievable through smoothies or whole food consumption. The lack of proteins and fiber makes juices much less satiating than full servings of fruits and vegetables, so entire servings of juices can be added to your diet without detracting from your regular food consumption.
If you’re wondering which juices to start adding to your diet, check out the following list of popular vegetables and fruits used in juicing, and what they do for you.
6 JUICING VEGETABLES & THEIR NUTRITION BENEFITS
Source of vitamin A, beta-carotene, fiber, vitamin K, potassium, antioxidants.
Source of folate, vitamin C, niacin, riboflavin, potassium, iron, calcium, magnesium.
3. Kale Source of vItamin A, vitamin K, vitamin C, vitamin B6, Manganese, Copper, Calcium, Copper, Potassium.
4. Broccoli Source of vitamin K, vitamin C, folate, potassium.
5. Tomatoes Source of vitamin K, thiamin, niacin, pantothenic acid, iron, magnesium, copper, manganese, vitamin A, vitamin C, vitamin B6, folate, potassium.
6. Asparagus Source of vitamin E, vitamin K, selenium, manganese, copper, potassium, phosphorus, folate, niacin, riboflavin, thiamin.
6 JUICING FRUITS & THEIR NUTRITION BENEFITS
1. Bananas Source of potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, vitamin B6.
2. Oranges Source of vitamin C, potassium, magnesium, hesperidin, vitamin B6, thiamin, vitamin A.
3. Peaches Source of vitamin A, vitamin B6, calcium, iron, niacin, copper, fiber, magnesium.
4. Kiwis Source of vitamin C, vitamin K, potassium.
5. Mangoes Source of potassium, calcium, magnesium, phosphorus, iron, selenium.
6. Blackberries Source of vitamin C, antioxidants, vitamin K, vitamin A, iron, magnesium, potassium, copper.
Juicing is an extremely beneficial health tool when incorporated with a well-rounded whole food diet. Perhaps you ate a ton of leafy greens one week, but could use the beta-carotene from carrot juices or the antioxidants from fruit juices. You would put together a carrot-blackberry juice recipe midweek to boost up your diet with the vitamins and minerals you lack. Or maybe you snacked on a lot of berries another week, but could use the iron from leafy green vegetables, in which case a superfood green juice would be beneficial! Choose wisely and accordingly to your nutritional needs.
Most juicing recipes are simple enough to make at home, but if you are pressed for time, check out your local health bars and spas for their juicing options. R3 Recovery Lab’s juice and coffee bar in Madison, NJ is a favorite to New Jersey locals looking for juice cleanses, shots, protein shakes, and coffee.
Make sure to check the ingredients of any juices you consume, and speak with a doctor if you experience any adverse side effects -- you may just need to adjust your juicing protocol!