We all know how important it is to eat five fruits each day. However, so many adults and children just don’t seem to eat fruit. Or they like one type and don’t eat a range of all the wonderful fruits available, all of which offer different health benefits.
A very successful way to ingest fruit is to juice a range of different fruits and drink a glass each day. Even better, drink this in the morning to give energy for the whole day.
The benefits of juicing are many. Nutrients include antioxidants, vitamins, minerals and phytochemicals. Juicing daily offers the feeling of being revitalised and alive. It is not a food that makes you feel bloated or drained.
When drinking fresh fruit or vegetable juice first thing in the morning on an empty stomach, our body can assimilate it within less than half an hour. It is the best way to consume fruits and vegetables. The body uses less effort to digest juice and is able to assimilate more of the goodness and derive more energy for the beset of the body’s metabolic processes, as the solid parts (rich in fibre) are taken away.
It is worth mentioning that there is a difference between drinking freshly squeezed juice and the liquid sold in bottles or cartons that contains no actual fresh content.
Most of the juices available in supermarkets have gone through pasteurisation before being placed on the shelves, a process that kills living enzymes.
We all know how important it is to eat five fruits a day
However, juicing is probably not any healthier than eating whole fruits and vegetables. The body absorbs the nutrients easier from juice, giving the digestive system a rest from working through fibre.
It may also help boost your immune system quicker and help remove toxins. This is why when detoxing, it is sometimes advised to have a two- or three- day juice fast. It is, however, important to understand that chewing and eating food is just as important to the digestive process as drinking juice, so one should not take over from the other.
In a study of breast cancer patients, those who consumed vegetable juice had levels of carotenoids three times higher than those eating raw or cooked foods. It is thought that particle size and lack of fibre interference may be behind the significant differences.
So although there is little real scientific evidence that fresh fruit or vegetable juices are any healthier than eating whole fruit or vegetables, there is also no evidence to suggest that eating whole fruits is better than freshly squeezed ones either. As long as you do consume fruits or vegetables, the health benefits are there.
There are many reviews, studies and scientific evidence for the consumption of fruits and vegetables. The consumption of fruit and vegetable juices at least three times a week, compared with once or twice a week or even less decreased the risk of Alzheimer’s disease in 1,836 Japanese Americans followed for at least seven years (Am. J. Med., 2006). Studies of apple juice have suggested that it may be useful for “attenuating the decline in mood that accompanies progression of Alzheimer’s disease, which may also reduce caregiver burden”.
So, how to get into the habit of juicing? Some people buy the juicer and it sits on the worktop in the kitchen looking very nice, but not used. It is a bit like buying a gym membership and not going to the gym. Here are some motivational tips:
• Make a commitment to yourself to juice. Start with a commitment you can definitely stick to. It could just be juicing once a week, then you could increase as you get into the habit.
• Notice the benefits. Look out for the improved feelings in your body and mind. Make a note of them. It will inspire you to keep juicing. I juice every morning for breakfast and one of the main benefits I have noticed is regular visits to the toilet and less bloating.
• As you continue to juice regularly, develop good habits. Buy organic fruits and vegetables to juice and make sure to clean the juicer immediately after use. One of the main issues with juicing, people tell me, is the hassle of washing out the juicer. If you get into the habit of rinsing it out immediately after juicing, before the residue becomes hard, then it’s so much easier.
• Have fun with juicing. If your children don’t eat fruit and vegetables, get them involved. Experiment with different combinations of fruits and vegetables and herbs and create a relaxed environment, so it doesn’t seem a stressful task.
kathryn@maltanet.net