Vegetable juice is a juice drink that is mainly made from mixed vegetables and is also available in the form of powders. Vegetable juice is often mixed with fruit such as apples or grapes to improve the taste. It is often touted as a low-sugar alternative to fruit juice, although some commercial brands of vegetable juices use fruit juices as sweeteners and may contain large amounts of sodium.(1)
Making vegetable juice at home is an alternative to buying commercial juices and can increase a diet low in fruit and vegetables. The juicer separates juice from pulp fibers. Masticating juicers use a slowly focused grinding mechanism. A cheaper and faster alternative uses centrifugal force to achieve separation. The lower speed of the chewing process is maintained to protect the vegetables against oxidation and heat (against friction), thereby reducing the breakdown of nutrients. Proponents of chewing juicers often cite the preservation of enzymes, although these are rarely specified and the claims are not supported by any amount of academic support. The pressing of the fine leaves of wheatgrass usually requires a chewing process.
Commercial vegetable juices are usually made from different combinations of carrots, beets, squash and tomatoes. The latter two, although technically not vegetables, are often used to increase the palatability. Other popular items in vegetable juices are parsley, dandelion, kale, celery, fennel and cucumbers. Some people can add lemon, garlic and ginger for medicinal purposes.
Other common juices are carrot juice, tomato juice and rapeseed juice.
In Asian cultures, mainly Chinese, Chinese yam (Chinese: shān yào, Japanese: nagaimo) is also used for vegetable juices. However, they are used fairly sparingly, because many Chinese people consider it a medicine rather than a vegetable.
Kale juice marketed as Aojiru in Japan is known for its supposed health benefits and bitter taste.
Japan also sells different types of vegetable juices that, unlike Western juices, are usually dependent on carrots and fruits rather than large amounts of tomato juice for their taste.
In general, vegetable juices are recommended as supplements for whole vegetables, rather than as a substitute. However, the actual nutritional value of juices versus whole vegetables is still disputed.
USDA guidelines for Americans state that 3/4 cup of 100% vegetable juice is equal to one serving of vegetables.(2) This is confirmed by a 2006 study that found that juices offer similar health benefits as whole vegetables in terms of reducing the risk of cardiovascular disease and cancer, although the authors found that "a lack of data in humans and conflicting findings hampered the conclusions ".(3) Another study has shown that drinking vegetable juice reduces the risk of Alzheimer's disease by 76%.(4)
However, the British Nutrition Foundation believes that although vegetable juice counts as one portion, it can only count as one portion, regardless of the amount of juice consumed.(5) In addition, a Japanese study from 2007 showed that although Japanese commercial juices had nutritional benefits, they were insufficient as a primary method of vegetable consumption.(6)
Many popular vegetable juices, especially those with a high tomato content, contain a lot of sodium and therefore their consumption for health needs to be carefully considered. Some vegetables such as beets also contain large amounts of sugar, so be careful when adding them to juices.
The consumption of certain vegetable juices can also contribute significantly to the intake of oxalate; people who form calcium oxalate stones may be advised to limit the consumption of vegetable juices.(7) Cases of oxalate nephropathy associated with oxalate-rich juice intake have also been documented in sensitive individuals.(8)
Although the actual nutritional benefits of vegetable juice are disputed, a recent study by UC Davis has shown that daily drinking of vegetable juice has significantly increased the chances of drinkers meeting the daily recommended number of vegetable portions.(9) Having an easy source of vegetables encouraged drinkers to include more vegetables in their diet. Children who refuse whole vegetables may find vegetable juice, when mixed with fruit juice, a tasty alternative.
- Wilson, Ted (2010). Nutrition guide for doctors. Springer. p. 101. ISBN 978-1-60327-430-2.
- 5 quick daily tips for fruit and vegetables
- Ruxton, CH; Gardner, EJ; Walker, D (2006). "Can pure fruit and vegetable juices also protect against cancer and cardiovascular disease? An overview of the evidence". Int J Food Sci Nutr. 57 (3-4): 249–72. doi: 10.1080 / 09637480600858134. PMID 17,127,476.
- Qi Dai, MD; PhD, Amy R. Borenstein PhD; Yougui Wu, PhD; James, C. Jackson PsyD; Eric, B. Larson MD; MPH (2006). "Fruit and vegetable juices and Alzheimer's disease: the Kame Project ". The American Journal of Medicine. 119 (9): 751–759. doi: 10.1016 / y.amjmed.2006.03.045. PMC 2266591. PMID 16,945,610.
- Healthy eating: a whole diet approach DOC
- "Consumer test: vegetable drinks (消費 生活 関 連 テ ス ト 野菜 系 飲料)" (PDF). Archived from the original (PDF) on 11-10-2010. Received 2008-11-04. (238 KB)
- Siener, Roswitha; Seidler, Ana; Voss, Susanne; Hesse, Albrecht (2016). "The oxalate content of fruit and vegetable juices, nectar and drinks". Journal of Food Composition and Analysis. 45: 108-112. doi: 10.1016 / j.jfca.2015.10.004.
- Makkapati, Swetha; D & # 39; Agati, Vivette; Balsam, Leah (2018). ""Green Smoothie Cleanses "Causes acute oxalate nephropathy". American Journal of Kidney Diseases. 71 (2): 281-286. doi: 10.1053 / jjkd.2017.08.002.
- Shenoy, S .; Kazaks, A. Holta, R .; Keena, C. (2008). "Vegetable juice is an effective and acceptable way to meet Dash Vegetable recommendations". Journal of the American Dietetic Association. 108 (9): A104. doi: 10.1016 / j.jada.2008.06.303.