If there is a delicious way to incorporate nutrients and vitamins into your diet, it is through a glass full of fresh juice. Juices have for long been a part of the traditional breakfast at home. Their tangy taste and dose of freshness can make anyone’s day. In summers, a glass of lemonade or orange juice can pump your energy levels and supply the much-needed vitamin C. For those who are not drinking enough water during the day, juices offer a tastier alternative to keep one sufficiently hydrated.
Not to forget, they are a much healthier alternative to fizzy drinks and sodas which are high in sugar and calories. According to Harvard TC Chan School of Public Health, an average can of soda or fizzy drinks has about 150 calories and much of this comes in the form of sugar. The institute’s research suggests that if a person drinks one of these cans every day without trying to cut back on calories in some other ways, he/she can gain up to five pounds in a year. Apart from weight gain, excessive consumption of these fizzy drinks can also lead to other medical conditions like Type 2 diabetes and/or heart problems.
There has been a lot of research about the benefits of drinking juices. In fact, many dieticians and doctors are suggesting that their patients try out juice-based diets to treat medical conditions. Drinking juice regularly supplies your body with essential vitamins and minerals. It also helps in detoxifying your body, which is probably why the concept of juice cleanses are in vogue these days. Several celebrities have also sworn by the effectiveness of juice-based diets. Research shows that fruits and vegetables are considered rich sources of biologically active components which reduces one’s risk of contracting the disease and improves cardiovascular health.
A look around your city would show you that there’s a juice shop located almost every few meters. US food industry statistics show that more and more Americans are giving up sugary drinks and shakes and are switching to freshly squeezed juices and smoothies.
At the same time, doctors also suggest people forgo packaged juice in favor of a glass full of freshly squeezed one. Reason? They contain artificial sweeteners and flavours to make improve taste and make them last longer. The excessive sugar in these packaged products has been linked with instances of obesity and tooth decay.
You can easily make fresh juice for yourself every day by purchasing a juice mixer. There are plenty of appliances available in the market which can make the task really easy and quick. You can throw in almost any fruit or vegetable to get a glass of juice. The most popular choices for juice among fruits are orange, apple, grape, pomegranate, and pineapple. Among vegetables, spinach and kale are the popular favorites as they are rich in fiber and are loaded with nutrients. You can also make a smoothie if you are looking to combine fruits and vegetables. You make your smoothie thicker and tastier by adding nuts and almond or soy milk. Sugar-free and filling, they can be a great way to start your day.
If you are ready to add more juices to your diet, here are five simple recipes:
Carrot, clementine, and pineapple juice: With just 234kcal, this tangy blend of fruits is perfect for that morning boost. To start with, take two clementines, one carrot, and a small pineapple. Now, peel them and cut them into chunks. Next, put the fruits in a juicer along with some ginger. Blitz and enjoy it! The pineapple and clementine will supply you with vitamin C, while the carrots add fiber to your diet.
Cucumber, apple, and spinach juice: This juice recipe is great for an energy kick and has 84 kcal. To make this, you would need five cucumbers, a handful of spinach, celery, and 150ml of unsweetened/natural apple juice. Put the fruits in a juicer and blend them. Serve with a few drops of lemon. This recipe is packed with fiber and vitamins.
Basil and lime juice: This juice has just 61 kcal and is low on sugar. Pour 70ml of freshly squeezed apple juice in a blender and add 50gm spinach, 20gm basil, and 100gm cucumber. Blend the ingredients, top it off with lemon zest and serve. The juice is rich in fiber thanks to spinach and cucumber. Plus, the basil will improve your digestion and gut health. This recipe has 61kcal.
Blueberry and apple juice: To get started with this recipe, blend one fennel bulb, 85gm frozen blueberries, and one apple together. Add some lemon juice and serve. The fiber you get from the apple and the antioxidants from blueberries are worth the effort. This juice blend has 141 kcal.
Melon and cucumber juice: This recipe has167kcal. Take a quarter of large honeydew melon with seeds removed, half of a cucumber chopped, and lemon with its zest and pith removed. Add them to a juicer and serve. This blend is great for those looking to pack up on fiber. Plus, the honeydew melon gives you the benefits of vitamin K and magnesium.
While the health benefits of fresh juice cannot be denied, doctors warn that it cannot replace fruits completely. Juicing and blending releases sugars in the fruit and tears apart the insoluble fiber. In addition, most fruits are peeled before being juiced, which deprives us of the nutrients present in a fruit’s outer peel.