Benefits of Juicing

Fox40 News Segment June 20thwith Mae Fesai –Benefits of Juicing

There are numerous health benefits of drinking freshly juiced fruits and vegetables, and it’s a great way to add nutrients from the fruits or vegetables that you normally wouldn’t eat. They retain most of the vitamins, minerals and phytonutrients that would be found in the whole versions of those foods. Compounds called flavonoids and anthocyanins are abundant in a variety of fruits and vegetables and can help prevent oxidative cellular damage, which comes from everyday cellular maintenance and is exacerbated by exposure to chemicals and pollution.

However, beware claims that juicing is the only way to stay healthy, that they detox your body, that you should avoid solid foods, or that juicing is a substitution for a medical diagnosis or treatment. There are no good research studies (double blinded randomized controlled trials) to conclude that juicing is healthier than eating the whole fruits and vegetables. However, juicing does makes them easier to consume on a regular basis. Another downside is the lack of fiber which promotes satiety, regulates blood sugar and promotes a healthy gut. The 2015-2020 Dietary Guidelines for Americans recommend at least half of our daily fruit intake come from whole fruits. 

It is also very important to be aware of food safety concerns when preparing fresh juice. Harmful bacteria may be present and become part of the finished product, hence the importance of washing your produce before each use, keeping your utensils clean and avoiding cross-contamination with unwashed produce. Unless pasteurized, fresh juice should be consumed immediately to avoid bacteria proliferation. Pasteurization is the process of heating the juice to high temperatures for a short time to kill any bacteria or other microorganisms that may be present. Sensitive groups such as children, the elderly and people who have significant health problems, or those whose immune systems are weakened, risk serious illness or even death if they drink juice contaminated with harmful bacteria.

Cold-press versus centrifugal juice extractors

Centrifugal is the most common type of juicer. It typically uses a fast-spinning metal blade that spins against a mesh filter, separating juice from flesh using centrifugal force. Allegedly, the problem with these juicers is that the fast-spinning metal blade generates heat, which destroys some of the enzymes in the fruits and vegetables which may oxidizes nutrients, yielding less nutritious juice than a cold-press juicer. On the other hand, cold-press juicers extract juice by crushing and then pressing fruit and vegetables for the highest juice yield. Because they don’t produce as much heat, they keep more of the fresh ingredients’ nutrients intact. This could be a nominal difference and has not been scientifically proven. Plus, levels of nutrients and phytochemicals in your juice depend more on the quality of the produce: how it’s grown, when it’s harvested, and how fresh it is. Nutrient absorption is also dependent on the bacteria that line your intestines, which transform the nutrients from your food to make them absorbable. 

Bottom Line:

Just remember, you don’t need to detox. Ever. Your body is designed to naturally eliminate toxins. If you have a functioning gut, liver, and kidneys, you are constantly detoxing, every minute of every day.

If you want to try some different types of juices, here are some delicious ideas:

Anti-inflammatory, 2 servings: 

2 celery stalks

½ cucumber

1 cup pineapple

½ green apple

1 cup spinach

Juice of 1 lemon

1-inch fresh ginger knob

Bloating aid, 2 servings:

1 cucumber

1 C kale

Juice of 1 lime

1 C pineapple 

6 spearmint leaves

Morning hydration: 1 serving:

2 Cucumbers

4 leaves of hearts of romaine lettuce

1 gala apple, cored

 ½ celery heart

Juice of 1 lime

Golden glow, 2 servings:

2 apples

4 oranges                    

Juice of 1 lime

2–3 inch fresh ginger knob

1-inch knob of turmeric

Pink glow, 2 servings:

1 beet

3 carrots

Juice of 2 lemons

1 apple

1 C of kale

4 stalks celery

1-inch fresh ginger knob

Immunity booster, 2 servings:

1 medium celery stalk 

1 apple

Juice of 1 lime

1 C spinach

1 C kale

1-inch fresh ginger knob

Red delight, 2 servings:          

8-10 strawberries

1 C watermelon, cut and cubed

¼ cucumber