Fresh fruits and veggies are a staple in any vegan diet, and that should never change! While you shouldn’t neglect your daily servings of fruits and vegetables, you may want to consider juicing them, as well.
Juicing is often villainized because it removes the calories and substance from the fruits and veggies. While this is true, it’s not always a bad thing, as the remaining juice has benefits of its own. Especially when combined with eating plenty of whole fruits and veggies, the health benefits can be incredible.
Read on to learn more about juicing and the best way to do it!
Key Takeaways
Why Fresh-Squeezed Juice is Good for You
Raw juice freshly squeezed contains a plethora of vitamins, minerals, antioxidants, and more. When removed from the flesh of a fruit or vegetable, these nutrients become more concentrated, are easier to digest, and get into your bloodstream quickly. They are also easy for your body to absorb, leaving you feeling light and energized.
The combinations of fruits and veggies to juice are endless, and you can tailor the items you pick to what benefits you’re looking for.
These are some of the best benefits of drinking raw, fresh juice:
Immune Support
The concentration and influx of certain nutrients can help boost your immune system and ward off sickness - especially during cold and flu season. Citrus fruits, apples, and carrots are all high in vitamin C while adding ginger and/or turmeric reduces inflammation and further supports the immune system.
Many people create “immune shots,” which are mostly ginger and turmeric with a little fruit to sweeten the flavor. These are often quite intense but are downed quickly, and many think the benefits are worth it.
Preserves Heat Sensitive Nutrients
While cooking vegetables makes them easier and often tastier to eat, it can also affect and reduce the nutrients within them. High levels of heat destroy micronutrients as it changes their composition. This doesn’t make the vegetable bad to eat, but it reduces the benefit.
By juicing raw vegetables, they retain all their nutrients, thus giving you all their benefits.
Increase Your Vegetable Intake
Many people eat plenty of fruit because it’s sweet and delicious, but are lacking in their vegetables every day. By adding a few raw veggies to the juicer, you’re increasing your daily veggie intake. Many vegetables even have a fairly neutral taste when juiced and are easily masked by adding one or two pieces of fruit.
Reduce Inflammation
Many fruits, vegetables, and roots, like ginger and turmeric, contain compounds like polyphenols that can help reduce inflammation throughout the body. Juicing them delivers the nutrients to your body faster and is often more bioavailable. Pineapple juice, aloe vera, and tart cherry juice are also excellent for reducing inflammation.
Clean the Liver
Many people talk about doing a “juice cleanse” and how incredible it is, but are often vague on the specifics. Usually, the point of a juice cleanse is to detoxify the liver. Things like alcohol, coffee, and other caffeinated drinks are hard on the liver. By replacing these with clean, green juices, you can give your liver a break and flush your body with nutrients.
A true liver cleanse should also incorporate herbs and other foods, but green juices are a great place to start.
Clear Skin
Hydration, vitamin C, and antioxidants are crucial ingredients for healthy skin—and fresh-squeezed juices are full of them! Fresh juice is naturally hydrating, which is essential for clear and healthy skin.
Vitamin C is crucial for collagen production, which helps keep skin plump, healthy, and glowing. Grapes, cranberries, currants, and sea buckthorn all have antimicrobial properties that can help clear up acne.
Juicing Tips
Juicing fruits and veggies is a delicious and healthy practice. To get the most out of your juices, consider the following:
Choose Your Juicer Wisely
There are two main types of juicers: cold-press and centrifugal. Centrifugal juicers are often a little cheaper, but they produce lower-quality juice. Not only will they yield less juice overall, but the heat generation and oxidation will kill some of the nutrients. You’ll still get some benefits, but your juice won’t be as potent.
The lower price tag may also seem more attractive, but you’re losing juice every time, thus not getting the most out of every piece of produce and creating waste. Always go with a cold-press juicer if you can.
Drink Your Juice Right Away
Because your juice is raw, fresh, and preservative-free, it does start losing nutrients quickly. It’s best to drink it right away, but if you must store it, do so in the fridge and drink within 24 hours.
Always Include Veggies
Because vegetables are harder to incorporate into your diet for most, it’s a good idea to always add at least one vegetable or some greens. A stalk of celery, a handful of spinach, or a chunk of beet, for example. Most of the time, any fruit you use will overpower the flavor and your juice will still be nice and sweet!
Eat Lots of Whole Foods
Just because juicing is a delicious and healthy habit doesn’t mean it should be all you do. Fresh-squeezed juice should never replace your daily servings of whole fruits and vegetables. You still need the calories and nutrients that come with whole food and should balance your diet with fats, grains, protein, etc. Raw juice is simply a healthy and beneficial addition to your diet!
FINAL THOUGHTS
Juicing can feel foreign and overwhelming if you’re new to it, but it’s easy to learn. Once you’ve added it to your routine, you’ll see the benefits first-hand, and you’ll never go back. A cup of fresh juice is the perfect addition to a healthy breakfast, and it makes a great afternoon pick-me-up.
When combined with a healthy and balanced diet, juicing can work wonders for your body—improving your skin, boosting your energy, and keeping you healthy when the flu is going around. There are many fantastic juicers out there for a variety of price points and lifestyles; it’s a simple and delicious investment in your health.
