By Kari L. Stoll The University & Department of Food Science & Nutrition (USF&N) at the Georgia Institute of Technology, Atlanta Georgia. This article is part of our Healthy Living series, published on December 7, 2020.
Fruit juices may seem like nutritious sources of vitamins and minerals, but they are super-concentrated in naturally occurring sugar. And commercial vegetable juices, for that matter, are often high in sodium — meaning that they have little fiber.
In addition to being a simple way to add some nutrients to your diet, juice is also delicious! You can make any of these drinks, including lemon and lime juice! For instance, here’s how to make grapefruit soda with raspberry ice cream. Here’s how to make peach-flavoured lemonade. And here’s how to make strawberry lemonade. Here’s how to make berry lemonade. These recipes demonstrate how easy it is to transform fruits into tasty flavors and create new wellness alternatives.
The health benefits of juice are many. In fact, there are more than a few studies showing how juicing produces all sorts of amazing health benefits. A recent study found people who used juice alone were significantly less likely to die from any cause compared with those with no consumption of juice. Another review looked at over 40 studies that concluded vegans and vegetarians were better able to cope than people who ate regularly and ate more meat and processed foods. Additionally, a 2016 Harvard Business Review article noted “a significant improvement in mood, energy, and overall quality of life—the best outcomes for anyone.”
Vitamin C, B1, and Tannins Juicing is an amazing food source, but its power to improve your overall health depends not only on what you consider your nutrient-dense, or “vitamins,” but on what vegetables and fruit you choose to use in your juicing. One of the most common foods to serve as juice is spinach, which has been shown by numerous studies to promote good cardiovascular health. Carrots also have a strong antioxidant profile that may help lower blood pressure and cholesterol levels, a heart-healthy ingredient for those looking to avoid extra weight gain. Lastly, orange and apple juices are rich in fiber, calcium, and vitamin A. It should be noted that citrus juices do contain added sugars and sodium to meet their caloric needs. However, when you mix apples and oranges with water, you get a much superior nutritional benefit — a refreshingly sweet flavor and plenty of phytonutrients that support your immune system and keep you full. Try adding blueberries into your smoothie! When you’re ready to eat fresh produce, try to avoid using canned veggies and sauces, since they tend to lose their color and texture. If you do, it would be wise to skip the pre-boiled water. And if you’re feeling fancy, you can always opt for fresh produce! What's in your cart? Fresh fruit and vegetables are excellent sources of vitamin A, along with other beneficial compounds such as vitamin C, selenium, and beta carotene. They also provide other essential nutrients with the addition of other important antioxidants that show up in both raw and cooked foods. So to take the guesswork out of preparing fresh vegetables, aim for fresh varieties. Make sure to read labels carefully for additives, seasonings, and preservatives that can contribute to the taste of fresh produce. There's something else on your plate too: fresh produce and fresh juices are great ways to boost immunity and protect your body against disease, especially now that we're all cooped up at home during this pandemic.
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