While it certainly should not replace consuming actual fruits and vegetables, juicing can complement an already healthful diet and boost your overall intake of these foods. By separating the pulp of fruits and vegetables, juicing removes the insoluble fiber and makes the nutrients more readily available to the body. It also delivers the vitamins and minerals in higher concentrations, helping to relax the digestive system between meals, especially for those with digestive disorders, such as gastroesophageal reflux disease (GERD), Crohn’s disease, and ulcerative colitis. Juicing also helps alkalize the body by balancing pH levels, which can improve energy, promote better immune function, and slow the process of aging. Now that we have discussed the benefits, let’s examine a number of our handpicked juice recipes that can work in synergy with a healthy, balanced diet.
#3: Veg Out
- Carrot
- Celery
- Cucumber
- Parsley
- Beet
If you want to get a good variety of your veggies (although do keep in mind that cucumbers are technically fruits), Veg Out is the one for you! In addition to vitamins and minerals, this drink is loaded with phytochemicals. Beginning with carrots, the carotenoids found in them help to protect the skin from sun damage, maintain healthy vision, and strengthen the immune system. The betalains found in beets, which give them their purplish-red pigment, contain anti-inflammatory properties that can decrease the risk of heart disease, type-2 diabetes, and certain types of cancer. Contributing to its aroma and taste, celery contains a phytochemical called 3-n-butylphthalide, which can lower blood pressure and LDL cholesterol. When juiced, celery can also help replenish lost electrolytes, as it is a good source of calcium, potassium, and magnesium. It contains vitamin A, vitamin C, and folate, which helps to make new cells in the body. Lastly, the flavonoids and lignans found in cucumbers can be beneficial for combating inflammation and cancer. Furthermore, cucumbers supply more of the antioxidant nutrients that are critical for healthy eyes, skin, bones, and cartilage. These include vitamin C, beta-carotene, and manganese.
#2: All Greens
- Spinach
- Kale
- Celery
- Cucumber
- Parsley
Considered to be the healthiest of all our juices, the All Greens comes exactly as advertised. It derives its deep green hue from the leafy vegetables, spinach and kale. Both are good sources of calcium, which helps to maintain healthy bones and teeth, as well as normal nerve and muscle function. Kale particularly allows for better calcium absorption, as it contains low levels of oxalates, which inhibit the mineral from being absorbed by the body. These leafy greens, when paired with the high water content of celery and cucumbers, also pack a good amount of vitamin K, a fat-soluble vitamin essential for both bone and blood health. Parsley also sprinkles in some vitamin A, vitamin C, folate, iron, and potassium to the mix with its aromatic flavor. Its antioxidant properties help to reduce oxidative stress and can be protective against cancer and heart disease. By embracing variety, the All Greens juice certainly helps to add more servings of vegetables to your diet, while keeping the sugar content low.
#1: Lemon Drop
- Apple
- Lemon
- Ginger
The cold and flu season is upon us, and this just might be the morning lift you need to strengthen your body’s immune system. Beginning with the most versatile ingredient, apples are a year-round fruit rich in vitamin C, potassium, and phytochemicals, including flavonoids and phenolic acids. They are especially high in pectin, a water-soluble fiber that can improve intestinal health and lower LDL cholesterol levels by slowing its absorption into the bloodstream. If you prefer yours to be less sweet, the Granny Smith variety goes well with this juice. The Red Delicious or Gala kind work well if you wish to have leafy greens added to yours, as either helps to balance out the bitterness of the vegetables. Lemons are another great source of vitamin C and contain phytochemicals called limonoids, which can be toxic to certain types of cancer cells. Last but not least, ginger is a powerful spice that serves as a terrific remedy for upper respiratory infections, helping to flush out toxins and cleanse the lymphatic system. Ginger also contains anti-inflammatory phytochemicals called gingerols, which can lessen muscle soreness from exercise and pain associated with arthritis. It can aid digestion, helping to relieve an upset stomach and nausea. The benefits are innumerable, making this spice (and juice) a great immune system booster.
*Note: To maximize the nutritional benefits and reduce the risk of a foodborne illness, drink your juices right after they are prepared.