Many of you know how much of a smoothie fanatic I am if you watch my Instagram stories; always creating a new concoction, not to mention my morning daily smoothie. What doesn’t get much love though; is juicing! And you may ask; “well what’s the difference?” The main difference between smoothies and juicing; is the pulp content / or lack thereof of fiber in juicing most of the time.
Well why would I juice then if I could just make a smoothie? The act of juicing contains a condensed version of most of the vitamins, minerals and plant chemicals found in the contents, both juices (homemade not store bought full of added sugars) AND smoothies have their benefits in your everyday healthy lifestyle– it’s not one or the other.
When I was younger; I drank apple juice all of the time, of course the highest sugar content juice presumably. I never cared for orange juice, though I always asked for an apple juice at breakfast. The majority of processed juices are loaded with excess sugar and ingredients. Ever wonder why children are so susceptible to cavities? Between the sugar content in milk and juice alone; is enough explanation (though I am proud to admit I didn’t have my first and only small cavity until I was in my twenties.)
Not only are processed juices high in sugar content; but also calories! One of the first things I tell people when they ask me for nutrition advise is to cut out the excess beverages. It seems people tend to forget about the copious amounts of calories they consume through liquid alone!
Enough of the negativity already; back to the benefits of juicing your own fruits and vegetables! It seems more often than not, people tend to not drink enough water a day; juicing ensures getting not only many vitamins and minerals–but water. Vegetables such as celery, cucumbers, and spinach are nearly composed of all liquid! It is a quick and easy way to not only get all of your servings of vegetables in one sitting, but also hydration.
Ever notice how long it takes you to eat a cheeseburger (for me it is like 3 minutes flat) and then how long it takes to eat a large salad? I am already quite aware I eat too fast; it’s all so good, I just want to get it in as quick as possible! However, the physical process of chewing food helps to break it down into smaller particles. Which helps to reduce stress on the esophagus, and helps the stomach metabolize your food. When you chew each mouthful properly, you also release a lot of saliva, which contains digestive enzymes. Needless to say I take longer to sit and chew raw vegetables in a salad, than I do to shovel in a hamburger.
Which means; if you don’t enjoy most vegetables, you are not going to take the time to sit for 20 minutes and chomp on them like a rabbit–your solution: juicing.
Let’s review some health benefits of vegetables you may not be first to grab in the grocery store; but are easily hidden in a juice, or smoothie.
Can help lower your blood pressure, boost your stamina, fight inflammation, as well as aids in detoxification!
Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects, may prevent cancer.
High content of Vitamin C and A, can provide health benefits for the skin, blood pressure, heart health, and disease prevention.
Vitamins A, C, and K, Folate (a B vitamin that’s key for brain development) Alpha-linolenic acid, an omega-3 fatty acid, Lutein and zeaxanthin, nutrients that give kale its deep, dark green coloring and protect against macular degeneration and cataracts– Minerals including phosphorus, potassium, calcium, and zinc.
Antibacterial properties; freshens breath, can help eliminate body odor and treat excessive flatulence, flavonoid called myricetin may help fighting skin cancer, Apigenin decrease the size of tumors caused by breast cancer.
Rich in phytonutrients, flavonoids, and phenolic compounds, Vitamin A, K, and Potassium, calcium help to build strong bones, teeth, and hair.
Turmeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties (with the consumption of black pepper to aid absorption.) anti-inflammatory, boosts levels of the brain hormone BDNF, which increases the growth of new neurons and fights various degenerative processes in the brain, aids in prevention of Alzheimer’s disease, arthritis, and cancer.
Vitamin A, C, fiber, sulphur which helps the liver at filtering toxins, potassium, which improves blood circulation, Vitamin B, magnesium, calcium, manganese, Generous levels of a particular amino acid called glutamine are found in red cabbage, which is excellent for reducing the inflammation and discomfort linked with stomach ulcers.
Excellent source of vitamins K, A, and C, as well as a good source of magnesium, potassium, iron, and dietary fiber.
Polyphenols, which are powerful antioxidants can help remove free radicals, protect cells from damage, and reduce inflammation, Vitamin C, can aid to protect the heart and arteries, Vitamin E, Drinking 8 ounces of pomegranate juice a daily may improve learning and memory, according to a recent study. Ability to impact oxidative stress make it a potential fertility aid, may help reduce soreness and improve strength recovery. It also decreases oxidative damage caused by exercise.
The bottom line; be sure to check with your healthcare professional before drastically changing your diet and adding in an array of new foods, to be sure they don’t counteract any medication you may already be taking. Otherwise; to the everyday individual, next time you are at the grocery store–check out the produce section and select a few interesting fresh ingredients you may have not tried otherwise! Stick them in a juicer and sip on the longevity elixir of life and health!