JUICY NEWS
Start your clean eating lifestyle with fresh fruit and veggie juices
that pack a healthy punch
I n a toss-up between lechon and broccoli or chocolate cake and banana, it’s really a no-brainer to predict the winner. Despite all the talk on the nutritional value of fruits and vegetables, many are still averse to these food groups.
But with juicing becoming a trend, those who are not very enthusiastic about eating fruits and vegetables have found a way to “trick” themselves and welcome much-needed nutrients into their meals. It has also allowed the consumption of more variety of vegetables. Sure, chugging a glass of juice is far easier than chewing a mouthful of leaves or biting into a fruit. However, juicing must not be treated as a replacement for eating whole fruits and vegetables. At the most, it is a supplement to reach your daily nutritional requirement.
It is quite an investment— money- and time-wise—but what’s a few extra minutes if it means less time seeing a doctor, less expenses on medicines, not to mention less pain? But as beneficial as it is, precaution should still be taken when juicing, especially in terms of calories and sugar content. Juices from some fruits and vegetables can contain more sugar than you might realize and might spike your blood sugar and insulin levels. It is generally recommended that green vegetables make up the majority of every juice serving.
COUNTLESS BENEFITS
For beginners, celery and cucumber are advisable. Celery juice is loaded with vitamins B and C and minerals such as iron, magnesium, phosphorous, potassium, and sodium. It is famous for its anti-inflammatory characteristics. The potassium in celery helps lower blood pressure and is effective in strengthening the stomach, liver, and kidneys. Cucumber juice boasts of vitamins A and C, calcium, iodine, iron, magnesium, phosphorous, potassium, silicon, and sodium. It is a great tonic for healthy skin, hair, and nails. It controls fluid retention and helps with bladder problems.
If you feel you’re ready, you can move up to the likes of lettuce (the darker, the better), broccoli, and spinach. Lettuce has vitamins A, B, C, D, and E, calcium, copper, iron, magnesium, phosphorous, and potassium. It is known to aid in managing stress and anxiety and helps address bladder and circulatory issues. Broccoli juice, a famed cancer fighter, is a great source of vitamins A, B, C, E, and K, calcium, copper, iron, potassium, and zinc. Spinach juice is packed with vitamins A, B, C, and K, calcium, iodine, iron, phosphorous, and potassium. It is ideal for those suffering anemia and fatigue. It’s also dubbed as a great internal body cleanser.
MIX IT UP
The more advanced can tolerate cabbage and the more bitter vegetables like kale and mustard greens. Cabbage juice is rich in vitamins A, B, C, and E, calcium, chlorine, iodine, iron, magnesium, phosphorous, potassium, and sulfur. It helps bring down high blood pressure and is also often recommended to treat respiratory problems such as asthma, cough, cold, and flu.
You don’t have to limit yourself to a single-vegetable recipe, a specific formula, or sequence. Listen to what your body says and how it reacts. From there, be creative and feel free to mix and match your vegetables. You really can’t go wrong as long as you don’t use too many of the sugarrich fruits—though experts advise to always rotate your greens and not use one green all the time. For optimal health benefits, go with the "rainbow approach"—mixing different-colored vegetables to get the widest range of nutrients.