For centuries people have been well aware of the power of eating fruits and vegetables. Their vibrant colors are just as attractive as their wide body benefits. A surprising number of disorders is directly related to a poor diet. A shred of prevention is worth a pound of cure, and
juice is the ideal way to actively protect your body against ill health.
Here are the top 9 health benefits of drinking juice as a regular part of your diet.
1. Delicious way to consume more fruits and vegetables
One of the best ways to increase the amount of fruits and vegetables in your diet is to make juice. Depending on your age and activity
you must consume 3 to 5 servings of vegetables and 2 to 4 servings of fruit per day. This goal can be difficult to achieve.
By extracting juices, you can get the most nutrition you would have received by eating it, simply in a tastier and easier to consume way. You will be surprised how good vegetable juices can taste! If you're really not used to eating vegetables, adding some fruit juice can easily mask the natural bitter or "green" taste.
2. Help with weight loss
Making juice alone won't make you lose weight, but it can be a valuable part of a weight loss program, along with a healthy diet and exercise.
If you are not new to making juice, you have probably tried a 3-day juice cleaning. Although it is not a good idea to rid your body of proteins and carbohydrates, this can prepare your body for a lower calorie intake as soon as you get solid food again.
If you are not a fan of fasting, especially if you are pregnant or have a medical condition, you can simply include freshly squeezed juices in your usual meal and be physically active. Don't forget to pay attention to the calories in your juice.
3. Strengthens the immune system
Did you know that your feeling is at home?
70% of your immune system? As mentioned above, digestion is a major factor in overall health. This is made clearer by understanding that most of your immune system cells are actually in your gut.
The types of fruits and vegetables that you add to your juices can have a huge beneficial effect on your immune system. Fruits such as citruses and pineapples are known for these properties. Vegetables such as carrots, wheatgrass and leafy vegetables can go a long way in preventing diseases.
If you are adventurous, you can even add garlic, turmeric or cayenne pepper if you have a cold.
Fruit with a lot of vitamin C, such as citrus fruits, pineapples and leafy vegetables, acts as an antioxidant and prevents cellular damage caused by free radicals. Free radicals are known to cause cancer, heart disease, arthritis and various other health problems. Although there is no evidence that vitamin C can prevent a cold, people with regular intake of vitamin C may have a slightly shorter duration of the disease or experience milder symptoms.
4. Increases energy levels and mental clarity
One of the first things you hear from someone who regularly makes juice is: "I have so much more energy!" One of the immediate noticeable effects of juice is an increase in energy, both physically and mentally. When you have eaten nothing but a typical diet that contains a lot of chemicals and unhealthy foods, it can be shocking how much more cheerful and energized you can feel.
It is no surprise that the vitamins in juices play a major role in energy and mental health. (Increasing your intake of fruit and vegetables by making juice is a great way to get or even exceed your daily requirement of vitamins and minerals, which in turn also increases your energy levels and overall feeling of health.) The natural sugars in fruit will clearly give you a boost of energy, but vegetables and roots such as beets also have a significant effect. As you remove fake or processed sugars from your diet and start drinking juice regularly, you will not only feel better, but you will not have to worry about sugar crashes. (You also don't have to feel guilty about the naturally occurring sugar in your juice. If you have diabetes mellitus, always count the calories in your juice recipe to prevent a sudden peak in your glucose level.)
5. Helps prevent and combat cancer
There is no evidence that juice can only cure cancer, but there are clear reasons why juice can help in the prevention and healing process. First, although cancer can be hereditary, it can also be environmental factors or be caused by lifestyle. An incorrect diet can lead to numerous health problems that can weaken the body and can form and spread cancer.
By turning your diet into healthier options and making sure you eat the right amount of products, you can (reduce your risk of certain cancers). This reduces your risk of certain types of cancer.
Many juicers with active cancer have discovered that this addition of nutrients has helped them feel better. Although there is a lack of studies on the effects of juice as a whole, but there is evidence of individuals' fruits and vegetables with cancer-fighting properties. The American Institute for Cancer Research even has a list of products that laboratory tests have proven to be effective. It is strongly recommended to consume this type of fruit and vegetables, especially if you have cancer in your family history.
6. Lower bad cholesterol levels
The liver and other cells produce 75% cholesterol in your blood, while the other 25% comes from the food you eat. A normal level of good and bad cholesterol is optimal for your health. Cholesterol is needed to produce certain hormones, vitamin D and bile acids to promote digestion. However, taking too much cholesterol, together with other fats, makes you susceptible to heart disease and stroke. Meat, poultry and dairy products are the main sources of saturated fats that can raise your blood cholesterol.
Your cholesterol in the diet can be lowered by increasing your intake of fruits and vegetables and one way to achieve this is by making juice. The
soluble fiber in your juice reduces the absorption of cholesterol. At the same time, the ratio of good (HDL) cholesterol to bad (LDL) cholesterol improves. Fruits and vegetables are a great source of HDL cholesterol and also contain a large amount of soluble fiber.
At the same time, by including juice in your diet, you limit your calories from sources with high fat and processed sugars, thereby disrupting the ratio between good and bad cholesterol and other fats in your body. As a result, you will see improvements in your cholesterol levels.
7. Lower blood sugar levels
Those with blood sugar imbalances or diabetes can benefit greatly from making juice.
About 93% of diabetes cases are caused by an unhealthy lifestyle, (the most common type of diabetes mellitus is type 2, which is strongly attributed to
genetics and obesity), which means that you can drastically reduce your chances of developing this disease by following a good diet.
Juicing is a great tool for prevention and management, because it reduces the sugars that you put into your body and at the same time provides easily accessible food. Ideally, a healthy combination of 80 percent vegetables and 20% is recommended to prevent a high sugar content in your juice. Again, if you have diabetes, always keep in mind the calories in your juice recipe when you make juice.
If you use medication to lower your blood sugar level, consult a doctor before you make juice to ensure that your level does not get too low. You will be surprised how quickly juice can affect high blood sugar! If you have diabetes, make sure that your fruit is kept to a minimum.
8. Helps the body achieve the correct PH balance
It may sound strange, but your body can actually be too acidic without you realizing it. Common symptoms of an overly acidic diet are lethargy and fatigue, muscle aches, even without exercise, a feeling of exhalation and even constant sighing or yawning.
Studies have shown that a more alkaline diet improves bone health, muscle development and helps to balance hormones. It can reduce the risk of stroke and heart attack and improve the overall health of the heart. You will even find that you have a better memory and an overall cognitive function. Juices is the easiest way to eat a more alkaline diet and gives the most immediate results.
9. Promotes healthy eating habits
One of the most important lifelong benefits of juice is how it makes you aware of what you eat and its effects on your body. It's a shame how many adults eat a convenience-based diet without stopping to consider what they put into their bodies.
A lifestyle of healthy eating is a long process, but juice really helps to teach and to adopt a habit of maintaining this diet for life. Many juicers notice that they are starting to crave for juice and whole products, making the decision to skip sugary snacks and other junk foods a breeze.
These 9 benefits are just the tip of the iceberg when it comes to the benefits of making juice. There is an abundance of individual benefits for every product that you include in your recipes. If you want to extract every ounce of vitamins and minerals from every fruit and vegetable, one
chewing the juicer comes in handy. The effort to make juice every day is incredibly low compared to the many benefits.
Zoey is a part-time blogger and a full-time nurse. She is the founder and editor of juicingjournal.com, a way to share her passion for juice making, vegetable diet and a healthier lifestyle.
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