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Juicing tips to make healthy choices

written by Vidya Sury April 12, 2016
Juicing Tips Vidya Sury

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Juices are refreshing, and there is nothing like a tall chilled glass when we’re thirsty. It looks attractive, it is tasty and it is healthy.

But wait! What is in your glass? Juice made from vegetables and fruits, or a quick ready made cocktail loaded with sugar and preservatives that do nothing for your health?

Here are some juicing tips to help you make healthy choices.

Just drink those veggies

As the best way to add powerful plant-based nutrients to your diet, nothing beats a vegetable juice to deliver health as well as satisfaction. For example, tomato has lycopene to lower the risk of prostate cancer while beet juice is known to reduce blood pressure. Pulps are great too as you get the added advantage of fiber to feed those hunger pangs while being low on sugar and low on calories as well.

Fruit juices

Fruits pack a nutritional punch.

  • Pomegranate juice gives you an antioxidant boost for better brain function while preventing cancer
  • Cranberry juice is rich in vitamin C for a stronger immune system. Unsweetened cranberry juice relieves urinary tract infections.
  • Blueberry juice improves memory and prevents age-related memory loss.
  • Acai Berry Juice is rich in antioxidants.
  • Cherry Juice is rich in antioxidants with anti-inflammatory properties. Drinking cherry juice before and after your work-out can reduce exercise related muscle pain.
  • Heart healthy red grape juice has flavonoids and resveratrol, which are powerful antioxidants. Red grape juice is made from the whole fruit, but when you eat the grape you spit out the seed which is nutritious.
  • Prune juice relieves constipation because it is rich in fiber and has a natural laxative called sorbitol. Prunes are packed with antioxidants, iron, and potassium.

What about cocktails? 

Juice cocktails and juice-flavored beverages only have minimal amounts of natural fruits because they’re typically made of water and a form of sugar such as high fructose corn syrup with flavoring. Nutrition wise, these are like soft drinks – heavy on sugar and high on calories and almost zero nutrition. These kinds of “juices” trigger obesity in children which further opens the door to other health issues.

How about  100% Fruit Juice ?

Pure fruit juice with no added sweeteners may look like the ideal thing. While this is loaded with vitamins and powerful antioxidants, the issue with 100% fruit juice is this: it is also high in sugar.  Hence, stick to no more than one serving per day.

Orange Juice is healthy, right?

The standard choice for breakfast, orange juice is loaded with vitamin C, a great immune booster. Orange juice also has added calcium and vitamin D which means stronger bones. Unsweetened orange juice is low on calories, but you’ll have to sacrifice some antioxidants.

But kids love juice!

Kids love juice – but for the little ones below six, limit it to one cup a day. If they pester you for more, water it down.

Best option is to go for whole fruit

Personally, I prefer eating the fruit. Not only does it make a good snack to beat hunger pages, but also comes with the advantages of fiber, pulp and a great sensory experience.

What do you prefer? Juice or the whole fruit or veggie?

Stay healthy!

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