Being a dietician or a health promoter, I always recommend consuming 5-6 servings of vegetables and 2 servings of fruits every day.
The question is, how many people really meet those recommended servings? For most people working for long hours, consuming so many servings could be difficult and monotonous.
Secondly, heating, cooking and processing could damage valuable and sensitive micronutrients by altering their shape and chemical composition.
Juicing uses raw vegetables and is an innovative way to add vegetables to the diet. I also get asked about detox diets with vegetable juices.
Reasons for considering juicing of the veggies
- Vegetable juices are yet another way to stay hydrated.
- Vegetable juices are potent radiance potion.
- It helps cleanse the body; increases metabolic performance; improves stamina and enhances energy output.
- Helps package the veggies and fruits you hate in a tasty, easy to consume form
- Choose for vegetable juice as power thirst quenchers over aerated or carbonated beverages. They provide a healthy mix of chlorophyl, antioxidants such as flavonoids, vitamins and minerals.
- Flavonoids from vegetables are both antioxidant and anti-inflammatory in nature shown to reduce the risk of chronic inflammation and oxidative stress. Hence, vegetable juices are really healthy juices.
“An 8-ounce glass of spinach, broccoli, coriander and celery juice provides more than 45 flavonoids with kaempferol and quercetin heading the list”
And the list continues
- Non-starchy vegetables such as leafy greens, celery and broccoli, juiced with herbs such as mint and coriander can create a health-boosting tonic without a major impact on the blood sugar.
- Vegetable juices help in kickstart the immune system. Thanks to the antioxidants, this wonder juice prevents degenerative disorders such as arthritis and even reduces the risk of lifestyle diseases.
- When the fibre in the juice is retained, then the vegetable juice works as an appetite suppressant. Not only do the juices provide vitamins and minerals, the fibre can help add bulk to the diet leaving you feeling full and satisfied.
Word of caution
Vegetable juice has very little protein and no fat. So, by itself, it is not really a complete food and hence should not be a replacement to a balanced meal.
Vegetable juice is ideal to be consumed as a starter of the meal or between meals like a snack.
Some handy dandy juicing tips for all
- New to vegetable juices? Start by adding your favorite vegetables to keep you feeling good and pleasant all the day. If you begin by juicing vegetables which you don’t enjoy to eat, then you could soon discontinue because of nausea.
- Invest in a good juicer that preserves the vegetable fibre and not filters it out.
- Vegetable juice can be made flavorsome by adding half a tsp of lemon juice. Not just a boost in taste, but a dash of lime can counter the bitterness present in certain greens.
- Go organic and juice organic veggies. If not, then make sure to thoroughly wash the vegetables and if required, blanch them to get rid of pesticides.
- You can also add herbs like coriander and fresh ginger to the vegetable juice as it gives a little “kick”.
- Vegetable juice is highly perishable so one should consume the juice immediately after the preparation
- While adding tomatoes to the juice, check for the quantity as they are high in sodium and also beets as they contain a larger amount of sugar. So care must be taken when adding these to juices.