Resolution No. 9
In continuation of our Twelve resolutions today we will share Resolution No. 9.
9. I will have fresh juice of seasonal green vegetables.
Fresh vegetable juice is a healthy option for meeting your daily vegetable requirement. When you juice raw vegetables, you gain almost all of their natural nutrients, including antioxidant phytochemicals. You can also control the ingredients, thus avoiding any extra sweeteners or additives found in commercial vegetable juices.
Having juice daily is a fun and tasty way to pack a ton of healthy nutrients into a drinkable treat that’ll make you feel great. Adding all-natural, unsweetened fruit and vegetable juice to help supplement your diet is a great idea. It’s not better than whole foods, it’s just different. And sometimes, that’s all we need to help us keep up with a healthy diet.
Every other person is on a juice fast or cleanse today. Juices are wonderful companions for detoxification and weight loss, but the key is to choose the right ones. Most of us love fruit juices, but vegetable juices are equally good – in terms of taste as well as benefits. Spinach, tomatoes, cucumber, cabbage, and broccoli – you can transform all these nutrient-packed vegetables into juices. Blend a single veggie or make a combo to suit your palate.
Drinking just one freshly pressed juice each day is a reliable way of infusing your body with a wide variety of vitamins, minerals, and phytonutrients that can protect your cells against premature aging and disease. Almost everyone who has studied nutrition can agree that freshly pressed vegetable juices are highly beneficial to human health. But few people make time to prepare and drink them regularly.
The key to making healthy vegetable juices is to make green vegetables the bulk of every serving. Green vegetables won’t spike your blood sugar and insulin levels like fruits and sweet vegetables such as carrots and red beets will.
Just a word of caution – Though these juices are nutritious, they lack in essential proteins, carbs, and fats. Hence, do not try to lose weight by drinking only juice for a prolonged period. Eat other healthy foods, workout regularly, and get proper rest to lose weight.
Table of Vegetables and their Nutrition facts
|Total Fat (g)||0.23||0.34||0.09||0.31||0.17||0.06||0.47||0.12||0.06||0.25||0.03|
|Vitamin C (ug)||6.7||81.2||32.6||7.6||3.1||1.5||79.8||8.4||3.1||16.9||14.6|
|Vitamin A (ug)||45||567||87||21384||453||55||5054||2813||18443||1025||1085|
|Vitamin E (mg)||0.05||0.71||0.13||0.84||0.27||0.02||0.45||0.61||0.34||0.66||0.34|
|Vitamin K (ug)||0.3||92.5||67.6||16.9||29.6||8.5||984||144.9||2.3||9.7||85|
|Vitamin B6 (mg)||0.09||0.16||0.11||0.18||0.07||0.02||0.05||0.06||0.27||0.1||0.04|
Click here for Best and Healthy Vegetable Juices :
- Tomato Juice : The pulpy, tangy flavor and the red or orange-red hue make tomato a treat for palate as well as eyes. Loaded with lycopene, tomatoes are overflowing with antioxidative properties. The antioxidants are good for detoxification and cleansing. In addition, they keep you young and radiant; the antioxidants thwart cancer, especially testicular cancer in men, by scavenging the free radicals. Drink it on its own or blend it with other veggies for an enriched drink! However, do not overindulge, as excessive tomato intake is known to produce renal stones. When people drank a glass of vegetable juice daily, they got double the veggie servings of people who just tried eating more vegetables.
- Carrot Juice : The bright orange colored veggie makes its way to the top of healthy vegetable juices. Crammed with beta-carotene, this juice is an efficient way to reap vitamin A. Naturally sweet, you can blend this vegetable with spinach, broccoli, wheatgrass etc to mask their unpleasant taste. The rich presence of beta-carotene is not only great for skin and brain but also prevents cancer, protects the arteries, fights infections, and boosts the immune system. Certain studies have shown that carrots can help eliminate putrefactive colon bacteria and intestinal parasites. Blend with apples for a energy boosting, nutrient rich drink!
3. Spinach Juice : This leafy green veggie is the storehouse of vitamin A, vitamin K, folate, magnesium, manganese, calcium, iron, potassium, vitamin C, vitamin B2, and vitamin B6. Plus, it also meets your protein requirements while bestowing you with the goodness of vitamin E, dietary fibers, copper, zinc, selenium, and omega-3 fatty acids. No wonder, it is named the ‘king of green veggies’. All the above-mentioned nutrients play assorted essential roles to keep us healthy and glowing. There are countless benefits spinach has for your health, hair, and skin. But, there is a small restriction; the oxalic acid present in this leafy green could hamper with calcium absorption. So, restrict your intake to a maximum of three times a week to thwart unnecessary complications.
4. Cabbage Juice : Cabbage juice is probably one of the best vegetable for juicing, especially if you have stomach problems. Having a glass of cabbage juice daily can greatly help with ulcers. It is a great detoxifier and a cancer fighter. This vegetable contains indoles that aid in maintaining estrogen balance and metabolism regulation. Cabbage juice does not taste great alone; so just blend it with yummier ingredients like tomatoes, oranges, or carrots for a pleasant taste and added health benefits.
5. Broccoli Juice : Broccoli, another vegetable from the cruciferous family, is well known for the presence of antioxidants and vitamin C in admirable levels. Consumption of raw broccoli few times a week can prevent lung, colon, and breast cancers. However, it is extremely difficult to consume it raw so broccoli juice is a great alternative to reap these benefits. You can combine it with tomato juice for a better taste. The chlorophyll in this vegetable is good for your insulin and blood sugar levels.
- Sweet Potato Juice : Its exceptional richness in beta-carotene makes it an ideal juicing vegetable. Sweet potatoes are a great source of vitamins C and B6, manganese, potassium, copper, and iron. The anti-inflammatory properties of this tuber make it beneficial for people with arthritis and other inflammatory disorders.
- Celery Juice : Celery juice is a great choice to flush out the excess uric acid from your body. Therefore, people with gout issues can incorporate this leafy green juice in their diet. Its high potassium content can lower blood pressure. Celery juice also helps in getting rid of the bloating, triggered by water retention. Its powerful diuretic properties along with the ease of flushing out toxins makes celery a must include in all detoxifying regimens. Do not forget to juice your celery as it tops to reap the benefits of potassium concentrates present there. This will also help in balancing the sodium in the stalks. This juice delivers apigenin, a compound that promotes the death of cancerous cells, according to research.
- Parsley Juice : The high content of chlorophyll makes this juice great for your blood. This is another great choices for healthy vegetable juices It boosts your energy levels and possesses anti-parasitic properties. It is particularly beneficial in treating kidney and gallstones. It cleanses your liver and supports your heart. It might also help with arthritis. The best part is that this juice can deodorize your body as well as ward off garlic and onion scents. Since it is tasteless, you can easily add it to other juices, probably green ones, to boost their nutrient content. This juice delivers apigenin, a compound that promotes the death of cancerous cells, according to research.
9. Dandelion Juice ; Since these greens are rich sources of chlorophyll, dandelion greens are effective liver, kidney, pancreas, and bowels cleansers. This juice is a mild diuretic and has proven to offer remedy from diabetes, anemia, and hypoglycemia. This juice can actually unclog the clogged pores in people with acne, as they are natural cleansers. Plus, you could garner the goodness of calcium, potassium, iron, and manganese also.
10. Beetroot Juice : This crimson juice is a powerhouse of nutrition. Beets are rich in minerals such as magnesium, calcium, potassium, sodium, and phosphorus. These veggies also contain iron, copper, zinc, selenium, and manganese in traces. Consuming a glass of beetroot juice daily helps in lowering blood pressure, improving blood flow to the brain, and thwarting age related memory disorders such as dementia. Packed with antioxidants, the juice helps in flushing out the free radicals and thus, prevents the onset of cancer and tumors. It detoxifies your liver and kidneys as well as eliminates bad cholesterol. The folic acid in this juice is beneficial during pregnancy as it provides protection against birth defects.
11. Bitter gourd Juice : Even though we know greens are good for us, bitter gourd juice is not something most people would like to consume. However, the antioxidants present in it completely detoxify your body, improve digestion, increase metabolism, promote weight loss, and prevent accumulation of excess fat cells in the body.
12. Wheat grass Juice : Wheat grass juice is one of the best options available for detoxification. It helps in weight loss as it contains a large amount of potassium, which helps to burn calories effectively. The fiber content also helps in curbing hunger pangs.
13. Aloe Vera Juice : Aloe vera juice might not taste the best, but it gives an instant kick to your metabolism. Consuming it regularly will not only contribute to weight loss but also make your hair and skin healthy.
14. Lemon Juice : If you intend to lose weight by consuming juices, make sure you have lemons in your refrigerator. Drinking lemon juice on an empty stomach in the morning helps your body to cleanse and detoxify, thus speeding up the weight loss process.
15. Cucumber Juice : This drink is amazing for your skin. All the ingredients are rich in various micro nutrients that cleanse your system, help you lose weight, and strengthen your immune system.
The Art of Juicing : Juicing is, for the most part, quite easy to do. You make sure that your vegetables are small or crunch-able enough to fit through the feeding mechanism of your juicer, and you push them in one at a time.
It’s best to juice soft vegetables like leafy greens first, as they are a bit harder to push through the extraction mechanism than firmer vegetables like carrots and celery. Firmer vegetables like carrots and celery can actually help to push any bits of softer vegetables that are deep within the feeding tube of your juicer but not yet completely through the extraction mechanism.
With leafy greens, we find that it is best to roll them up into small balls before feeding them through the juicer. This helps prevent a single leaf from getting stuck between the feeding tube of your juicer and the plunger that you use to push the vegetables down.
Fruits, like firmer vegetables, can be added near the end, as you are unlikely to have a problem with
pushing them down and through the extraction mechanism with the plunger.
Click here for Vegetable-based Healthy Juice Recipes for you :
If you’re looking to start adding green juice to your diet, this is a great place to start. Cucumbers and celery are both packed with water, making them excellent candidates for juicing. And green apple adds tons of sweetness and fruity flavor to the juice. This juice is super refreshing and hydrating—perfect for summer!
Green Goddess – Cucumber, Apple, Celery
- 3 stalks of celery
- 1/2 large cucumber, cut into quarters
- 1 medium green apple, cut into eighths
- 1 medium pear, cut into eighths
- Drink immediately or Chill for an hour and then enjoy
Like the spicy kick of ginger? Well then this recipe is for you. The sweetness of carrots and apples are a great balance to the heat of ginger.
Ginger Zinger – Carrot, Lemon, Ginger
- 2 medium apples, cut into eighths
- 5 carrots (no need to peel)
- 1/2 inch fresh ginger
- 1/4 lemon (remove peel to avoid bitterness)
Get your nutrients from dark, leafy greens all while drinking juice that tastes like the tropics!
Tropi-Kale – Banana, Pineapple, Kale
- 1/4 of a fresh pineapple, skin and core removed, and cut into 1″ strips
- 4 kale leaves
- 1 ripe banana, peeled
The earthiness of beets is balanced out by sweet and fruity berries in this brightly purple juice. If regular purple beets are a bit too strong of a flavor for your tastes, try golden beets, which are sweeter and more mild in flavor.
AntiOxidant Blast – Beet, Strawberry, Blueberry
- 2 medium beets, cut into quarters and the greens
- 1 cup blueberries
- 1 cup halved, hulled strawberries
Enjoy a power boost to your immune system with the germ-fighting combo of lemon, orange, and ginger.
Immune Booster – Orange, Lemon, Ginger
- 2 oranges, quartered (remove peel for less bitterness)
- 1/4 lemon (remove peel for less bitterness)
- 1 medium apple, cut into eighths
- 1/2″ fresh ginger
This juice combines two different types of apples to create a fun and healthy twist on traditionally apple juice.
Not-so-Sour Apple – Tart apple, Kale
- 2 tart apples, cut into eights
- 5 kale leaves
Start your day off right with this fruity juice packed fruits and veggies!
Kale Kickstart – Kale, Orange, Banana, Strawberry
- 1 orange, quartered (remove the peel for less bitterness)
- 1 cup halved and hulled strawberries
- 2 kale leaves
- 3 carrots
- 1 ripe banana
Bright and fruity, this juice shows off how awesome melons are in fruit and vegetable juices. For a fun, refreshing twist, add in a leaf or two of fresh mint.
Cucumber Cooler – Cucumber, cantaloupe, Celery
- 1/4 ripe cantaloupe, seeds removed, cut into chunks (no need to peel)
- 2 stalks celery
- 1/2 cucumber, cut into slices
- 1/4 lemon (remove peel to reduce bitterness)
This nutritious drink will help boost your body’s immunity, support the digestive system, lower bad cholesterol, and also fight cancer
- 1 washed and unpeeled beetroot
- 1 celery stalk
- 1 medium sized carrot
- 5 broccoli florets
- 1 tablespoon lime juice
- A few mint leaves
- A pinch of salt
- Roughly chop all the veggies and throw them in the blender.
- Add the finely chopped mint leaves and a pinch of salt.
- Finally, add the lime juice and stir well before drinking.
Needless to say, if you are diabetic, you should drink this elixir. Loaded with vitamins and minerals, this drink helps in healing wounds, burns, ulcers, and in preventing cancer, acne, liver disease, etc.
- 1 bitter gourd
- 1-inch aloe vera leaf
- 1-inch cucumber
- A pinch of salt
- A pinch of cayenne pepper
- Wash the bitter gourd, cut it into two halves, and remove the seeds.
- Slit open the aloe vera leaf and remove the gel.
- Chop the bitter gourd and cucumber into small cubes.
- Blend the bitter gourd, cucumber, and aloe vera.
- Add a pinch of salt and cayenne pepper. Stir well and drink.
Tip: Do not add salt. Do not squeeze the bitter gourd after chopping it as you will lose 80% of the goodness of the bitter gourd. If it’s too bitter for you, try to drink it just once a week.
Celery Garlic Drop-A-Size Drink
Rich in dietary fiber, vitamins, minerals, this drink aids digestion and weight loss and protects you from cancer.
- 1 celery stalk
- 1 clove crushed garlic
- 1/2 green bell pepper
- 1/2 teaspoon crushed fennel seeds
- A pinch of salt
- A pinch of freshly ground black pepper
- Chop the celery stalk and the bell pepper and throw them in the blender.
- Add the crushed garlic and fennel seeds and give it a spin.
- Finally, add a pinch each of salt and black pepper. Stir well and drink.
Tomato and Cucumber Juice
This juice is a popular fat burning formula that also increases fiber in your diet.
- 1 cup chopped cucumber
- 1/2 cup chopped tomato
- 1/4 lemon juice
- A pinch of salt
- Toss the chopped cucumber and tomato into the blender and give it a spin.
- Add lemon juice and a pinch of salt. Stir well.
Watercress and Carrot Juice
Watercress is rich in antioxidants and dietary fiber. Drinking it will fill you up and improve bowel movement. Drink this juice in the morning for best results.
- 1/2 cup watercress
- 2 cup chopped carrots
- A pinch of salt
- A pinch of freshly ground pepper
- Toss the watercress and chopped carrots into the blender. Give it a spin.
- Add a pinch of salt and freshly ground pepper. Stir well.
Celery and Beet juice –
Celery is another vegetable that is rich in dietary fiber, while beets offer many health benefits. This juice is rich in antioxidants and helps detoxify the body.
- 2 celery stalks
- 1/2 cup chopped beetroot
- Coriander leaves for garnishing
- A pinch of salt
- Chop the celery stalks and throw into the blender.
2. Toss the chopped beetroot into the blender and give it a spin.
3. Pour the juice into a glass and add a pinch of salt.
4. Stir well and garnish with coriander leaves.
Honeydew melon and Cucumber Crush
Honeydew melon and cucumber are a good source of minerals, vitamins, antioxidants, and other phytonutrients that will flush our the toxins and keep you hydrated.
- 1 cup honeydew melon
- 1/2 cup cucumber
- 1/4 cup ice water
- A handful of mint leaves
- A pinch of black salt
- Toss the honeydew melon, cucumber, ice water, and mint leaves into a blender and give it a spin.
- Pour the juice into a glass.
- Add a pinch of black salt and stir well.
Leek and Broccoli
Leek is a low-calorie vegetable that has anti-inflammatory and antimicrobial properties. Broccoli has anti-cancer and anti-inflammatory properties and supports your digestive system
- 1/2 cup chopped leek
- 1 cup broccoli
- A pinch of black pepper
- A pinch of salt
- A dash of lime juice
- Blend the leek and broccoli.
- Strain the juice into a glass.
- Add a pinch of salt and pepper.
- Add the lime juice and stir well.
Rich in beta-carotene, lycopene, lutein, vitamins, minerals, antioxidants, and dietary fiber, this drink is a toast to good health. The ingredients will boost your immunity, protect you from diseases such as cancer, indigestion, obesity, and heart disease, and also make your skin glow.
- 2 chopped tomatoes
- Juice of 1/2 lemon
- 1 cup chopped watercress
- A handful of coriander leaves
- A pinch of salt
- A pinch of pepper
1. Toss the tomatoes, watercress, and coriander leaves into a blender and give it a spin.
2. Add a dash of lime juice and a pinch each of salt and pepper.
3. Stir well before drinking.
Deep in Purple
Rich in minerals, proteins, carbohydrates, vitamins, and minerals, this drink is a one-stop solution for many health problems such as obesity, cancer, heart disease, bacterial infection, indigestion, and low blood pressure. It also helps in reducing stress.
- 1 washed and peeled beetroot
- 1/2 cucumber
- 3-4 cranberries
- 1/2 tomato
- A handful of coriander leaves
- A pinch of salt
- A pinch of cayenne pepper
- Cut the cucumber, beetroot, and tomato into small cubes and throw them in the blender.
- Add the cranberries, a pinch of salt, and cayenne pepper. Spin it.
- Add roughly chopped coriander leaves before drinking.
Veggie juice is the easiest, tastiest route to alkalize your system and maintain the necessary pH balance that translates to optimal health.
Blend these juices today, and start your journey from fat to fit.
Expert tips to make Juice :-
Juice plan is designed to be a starter kit with tips and recipes to help you get started or, if you’re already a home-juicing enthusiast, to give you new ideas for your juicer. Here are tips for making your own healthy, fresh juice at home.
- Wash all fruits, vegetables and herbs well—no need to dry them.
- Follow the manufacturer’s instructions for juicing—every juicer machine is different.
- Add the most delicate ingredients first, such as leafy greens and herbs.
- Follow with soft vegetables and/or fruits (tomatoes, berries, etc.).
- Finish with hard vegetables and/or fruits (apples, celery, etc.).
- Make your juice healthier by adding ground flax seeds or ground ginger.
- Add some of the pulp back into the juice, or save it and add it to a soup or rice dish.
- Only juice what you want to consume immediately. Juice loses its nutritional value and can develop bacteria if it is left standing.
- Use a variety of fruits and vegetables for juicing. Avoid having the same juice every day.
- Drink fresh juice within a day or freeze it.
No juicer? No problem. Try this low-tech version for how to make juice without a juicer.
- Coarsely chop all ingredients.
- First, place the soft and/or juice ingredients in the blender and process until liquefied. Then, add the remaining ingredients; blend until liquefied.
- Cut two 24-inch pieces of cheesecloth. Completely unfold each piece and stack the pieces on top of each other. Fold the double stack in half so you have a 4-layer stack of cloth.
- Line a large bowl with the cheesecloth and pour the contents of the blender into the center. Gather the edges of the cloth together with one hand and use the other hand to twist and squeeze to extract all the juice from the pulp. If you don’t want stained hands, wear rubber gloves.
Drinking fresh vegetable juice allows you to consume an optimal quantity of vegetables in a simple and time-efficient manner. Adding a sweet vegetable such as a carrot can help to make vegetable juice more palatable, especially if you have included vegetables with a bitter taste. An 8-oz. glass of vegetable juice prepared with carrot, celery and parsley contains 90 calories.
Click here for Why Vegetable Juice is Ideal for Health –
Juicing all types of fruits and vegetables turns them into super foods that are easily and optimally absorbed by the body. We recommend always including some type of green in your juice. You’ll be surprised at the flavor, and the health benefits are tremendous.
Vegetable juices are very easy to digest since the juicing process removes the fiber and cellulose, making things much easier on your digestive system. vegetables are naturally low in sugar. You can drink numerous glasses of vegetable juice per day – getting all the various nutritional benefits they bestow – and not worry about overdoing it on sugar.
Juice extracted from raw veggies retains the plant’s beneficial vitamins, minerals and phytonutrients. In fact, 1 cup of carrot juice contains most of the same nutrients as you’ll get from eating 5 cups of chopped carrots, according to the Stanford Medicine Cancer Institute. Vegetable juices are naturally low in calories and fat, yet they’re important sources of nutrients such as potassium, folate and vitamins A and C. In addition to maintaining normal metabolism and energy, these nutrients help lower blood pressure and may reduce your risk of heart disease.
Vegetable juice serves as an excellent source of lycopene, a nutrient that helps give the juice its red hue. As an antioxidant, lycopene protects your tissues from oxidation — a process that would otherwise damage your lipids and proteins, as well as lead to genetic mutations. A diet rich in lycopene lowers your risk of some chronic diseases, including stroke and prostate cancer.
Despite its nutritional benefits, you should consume vegetable juice in moderation because it’s also high in sodium. A 1-cup serving of regular vegetable juice contains 479 milligrams of sodium, just shy of one-third of your daily limit, set by the Institute of Medicine. If you drink vegetable juice as part of a high-sodium diet, you increase your risk of heart attack, kidney damage and stroke. When you drink vegetable juice, look for lower-sodium options.
Vitamin A and C
Drinking vegetable juice also increases your vitamin intake and provides considerable amounts of vitamins A and C. Both vitamins promote healthy immune function and keep your skin healthy. Vitamin A also regulates gene activity, allows for healthy vision and promotes new cell growth, while vitamin C protects your tissues from oxidation and prevents cell damage.
Lack of Fiber
When you put vegetables through an extractor, the machine separates the juice from the pulp, allowing the juice to flow out through a strainer that removes the pulp, which means your juice doesn’t contain the vegetable’s natural fiber. Fiber is an essential part of your daily diet because it keeps your bowels regular, lowers cholesterol and stabilizes blood sugar. You can add ground flax or chia seeds to the juice for fiber. You could also recycle the extracted fiber, adding some back to the juice or using it in sauces, soups and meatloaf.
Fresh vegetables easily become contaminated with bacteria present in the soil or water. You can reduce the risk of contaminants making it into your homemade juice by choosing the freshest vegetables and refrigerating them as soon as you get home. Rinse vegetables under water, using a brush to remove dirt, and cut away the skin and bruised parts before juicing the vegetables. Homemade vegetable juice spoils quickly because it’s not pasteurized. If possible, juice only the amount you will consume right away or immediately store leftover juice in the refrigerator.
Juices Give Your Digestive System a Rest
The benefits derived from drinking natural juices depend, in part, on the type of equipment used to make the juice. Centrifugal-force juicers — the traditional kind sold in many stores — remove virtually all of the fiber from the raw foods. Fiber is an important nutrient for digestive health that many Americans already consume too little of. However, this type of juicing may have health benefits for people with impaired digestion. Drinking juices made with traditional juicers gives your GI system a timeout while still providing all the vitamins, minerals and phytonutrients of fresh produce, says Dr. Sears Wellness Institute.
Blended Juices Deliver Fiber
Fresh juice made using a high-speed blender retains most of the fiber of its raw-food ingredients. Because of the fiber content, blended juices provide a slow release of nutrients into your bloodstream and can help you feel full longer. This may assist with your weight-loss efforts, reducing the number of calories you eat overall. It can also help you manage your blood sugar levels, preventing spikes and crashes that can affect your mood and energy.
Juice Ups Produce Intake
Increasing your vegetable and fruit consumption can reduce your risk of high blood pressure, heart disease and cancer. Juicing helps you consume more vegetables and fruits in a convenient, drinkable form. This boosts your intake of micronutrients and phytonutrients, helping to strengthen your immune system and ward off chronic illness.
Considerations About Natural Juices
If you decide to add natural juices to your regimen, drink the fresh juices directly after they are made for the best health benefits. Natural juices are subject to both bacterial growth and rapid nutrient loss. In addition, fresh juices made primarily from fruit are high in sugar and calories and may defeat your health goals. Juicing too much of certain vegetables, like oxalate-rich leafy greens, can impair kidney health. Eat fresh raw and cooked produce in addition to juicing — your body absorbs some nutrients, like the beta carotene in carrots, better when the veggies are cooked and not raw.
Click here for Benefits of Vegetable Juices :
These assorted vegetables offer varied benefits when consumed together. But one of the most effective ways to let your body absorb the optimum goodness of veggies is by extracting the juice and drinking it on a regular basis. Well, it is time for you to learn the top health benefits of vegetable juices.
- Better nutrient absorption – Drinking vegetable juice ensures the body to absorb all the nutrients that it needs. When you are eating the vegetables, the body takes time to separate the nutrients from the fiber and then absorb those nutrients to utilize it for various functions. Hence, drinking fresh vegetable juice will ensure that your body gets an easy access to all those nutrients.
- Hydrate the body – The body remains hydrated because you have your dose of vegetables in the liquid form. Hence, be it a cup or cups of vegetable juice that you drink obviously features in the measure of water you must drink daily!
- Improves Heart health – There is a notable amount of potassium in many different juices, which can help to lower your blood pressure and relieve strain on the cardiovascular system. Furthermore, there are high quantities of iron and vitamin C, which can stimulate proper circulation and improve the amount of collagen in the body, respectively, helping to lower your risk of damaged blood vessels or arteries.
- Improves brain function – This can help to improve memory,concentration and basic function, as well as slow down or even stop neurodegenerative diseases.
- Increases nutrient intake – Some of the minerals and antioxidants in vegetable juice can cleanse the colon and re-balance the bacteria in your gut. Other nutrients are able to increase the bio-availability of certain minerals and vitamins, which can then be absorbed by the body, making your mealtimes more efficient!
- Skin Care – Drinking vegetable juice regularly can improve the appearance of wrinkles, blemishes, scars and age spots, while also providing relief from a number of inflammatory conditions or infections, such as psoriasis,eczema, and rosacea.
- Lowers risk if chronic diseases – Regular consumption of vegetable juice can lower your risk of many other chronic diseases as well, including diabetes, cardiovascular disease and even some autoimmune diseases.
- Natural goodness – You can treat your body with natural vitamins? The vegetables you juice are brimming not only with vitamins, but also with minerals and most importantly, chlorophyll! A real health drink, isn’t it!
- Raw vegetable juice is therapeutic – The body absorbs a nutrient-dense beverage instantly with very little effort. Vegetable juice also has a soothing and healing effect on the digestive system. A healthy digestive tract is crucial when it comes to the absorption of vital nutrients present in the vegetables.
- The high levels of fiber in vegetable and fruit juices allow effective and efficient weight loss – Fiber controls your appetite and keeps you full for longer, thus preventing binge eating.
- Vegetable and fruit juices supercharge the immune system with their concentration of phytochemicals, vitamins, minerals, and antioxidants. These nutrients protect the body from diseases and the effects of pollution.
- Vegetable and fruit juices also increase the energy levels in the body. They balance the pH levels in the body and keep it energized.
- Vegetable juice contains no saturated fats or sodium, making it very beneficial for controlling cholesterol. People who drink vegetable juice thrice a day are less likely to develop Alzheimer’s disease.
- Additionally, people who drink fruit or vegetable juices are less likely to eat processed and junk food.
- Beauty benefits of drinking vegetable juice – Juicing vegetables can be effective for your beauty needs as well. Here are the beauty benefits of drinking vegetable juice:
- 1. Promotes hair growth.
- 2. Combats hair loss
- 3. Keeps acne and pimples at bay
- 4. Skin starts glowing
- 5. Treats and prevents wrinkles
Juicing allows you to try every kind of vegetable you might have previously shied away from. Even if you’re wary about trying out new tastes, you can easily integrate just a few, new exotic veggies with your tried-and-tested favorites to easily create new recipes you just might fall in love with.
To summarize, fruit and vegetable juices are a proven solution for weight loss. You can see visible results in just a week without hitting the gym. The flip side of it is that only juices will not support your body.
Do not go on a “juice diet” unless your doctor or nutritionist recommends you to do so.
Click here for Side Effect of Vegetable Juice -
You’ve all heard of the positive attributes of juicing, but what about the negatives?…
Effect #1 – Overall Weight Gain : Like most diets or fads it will be hard to keep any weight lost off after the diet when you make the transition of from drastically lowering your calories to consuming additional calories again.
When you start to consume more you will put weight back on and possibly more – living on such low calories is not sustainable. Even if you were to follow the plan for a long time this could result in metabolic damage as your body will become used to surviving on little calories and weight loss will stall.
Effect #2 – Weakened Immune System : Most juices contain no source of protein and very little fat, yet we need protein to sustain and create new muscle tissue and help keep our immune systems healthy. The body will eventually start to break down muscle tissue if we starve it of protein for too long.
A lack of fat in your diet could also result in poor condition of your skin and hair. If you do juice, try adding a handful of nuts and half – to a full avocado to your juices as a source of plant protein and healthy fats.
Effect #3 – Poor Digestive System : Juicing fruits and vegetables often removes the fiber, a big claim of many juice diets is that by doing this it helps the body because it gives the digestive system a break, this is false as fiber is extremely important in keeping our digestive systems healthy and working correctly.
If you don’t consume enough fiber you may experience stomach upset, bloating, gas and constipation. The fiber that is removed through juicing also helps you to feel satisfied after eating.
Effect #4 – Headache, Dizziness, Moods : Juice cleanses or diets often result in weight loss but this is because it drastically lowers your daily calories, with most diets being under 1000 calories. This could lead to dizziness, feeling nauseous, headaches, fatigue, moodiness and changes in bowel function.
Effect #5 – Affect Blood Sugar levels : Because of the lack of fiber in some juice’s, the body absorbs more fructose sugar readily – this can affect your blood sugar levels, something which diabetics should be wary of. Symptoms of this include an increased thirst, tiredness and a dry mouth.
Juicing should not be a substitute for eating real food, eating frequently can stable your blood sugar levels. If you are anaemic it is especially important that you get enough iron in your diet, juices often lack this vitamin so you could worsen your condition, making you feel more lethargic and pale in color.
Effect #6 – Affect Your Long Term Eating Patterns : Living off juice alone can leave you with nutritional gaps, you are unable to get all of your vitamins and minerals from juice alone and lacking in essential nutrients can make you more vulnerable to infections and sickness.
Juice is also not as satisfying as a whole meal, you’re more likely to want to snack and this could lead to binge eating. These kind of diets can reinforce the notion that food is the enemy, we need to promote a healthy lifestyle that involves fruits and vegetables along with whole foods.
Effect #7 – Lack of Fiber : When you juice vegetables, you’ll mostly throw away the fiber from these drinks. This can cause constipation because of the lack of fiber in your diet. It might be best to try smoothies instead of juicing if lack of fiber in your diet is a concern.
Effect #8 – Less Calories Intake : The natural sugars in fruits will cause a sudden energy boost once they are consumed, but you will soon after experience a major crash in energy levels that may leave you wondering whether the juicing process is a positive one.
While your body is being fed less and less calories, it will begin to draw from the proteins that are stored in your muscles. This causes a serious drop in muscle mass, which leads to physical weakness and fatigue.
Effect #9 – Say NO to Only Juice : People who are also on restrictive-diets should NEVER go on a juicing diet without supervision from their health providers. A person who is on a low-potassium diet can suddenly have an increased potassium intake from consuming certain vegetables like the cruciferous vegetables which are rich in protein.
This warning is also for those who have thyroid hormone problems. Certain vegetables have to be avoided for people with hypothyroidism as it can affect the hormonal imbalance on their bodies.
Effect #10 – Vary the vegetables : You will miss out on essential fatty acids, minerals and vitamins if you are on a long juice cleanse. Plus too many green juices using vegetables like kale can have an adverse affect on our body.
Effect #11 – Side effects of Carrot juice : Carrot juice should be avoided by people having Diabetes. It has a mild laxative effect, so it should not be consumed if you have diarrhea.
Effect #12 – Clean Your Juicer : It is wise to thoroughly clean your juicer every time you use it. The vegetable residue left behind after producing a glass of juice is even more vulnerable to bacteria than whole organic veggies. This is because the juice is prone to decomposition in it’s ravaged state.
Clean your juicer every single day without compromise. If you use it more than once, then clean it after every use. Do not allow the juicer to remain filthy for any length of time.
Ultimately your focus is on improving health so always stick to the basics.
a. buy a good juicer
b. buy organic vegetables whenever possible
c. make your own vegetable juice and be mindful of the possible vegetable juicing side effects should you ever decide to juice for more than five days.
Go for vegetable juice over fruit to minimise your ‘natural sugar’ intake.
Vegetable juicing and loads of water, plus clean food is a great way to live.
Click here for Myths about vegetable juice :-
Most of the negative hype surrounding juicing is purely false, while some juicing myths do contain some science, they often distort the important facts to make juicing sound evil and life ending.
Myth #1 – A juice cleanse helps in weight loss : Weight loss occurs if you consume fewer calories than you burn. Hence, if you consume 1200-1400 calories of juice each day as part of a juice cleanse, and your recommended calorie intake is 1700 calories, you are likely to lose weight because of the calorie deficit. But a juice cleanse is akin to a crash diet and any weight loss it causes will be in the short term only. Once you resume your normal diet, you will probably put on any kilos you have lost.
Additionally, a juice diet will be nutritionally unbalanced, since you will not be getting the recommended quantities of fiber, protein and other nutrients. This is likely to cause a loss of muscle mass and food cravings, as well as other health problems such as high blood sugar. Hence, it’s best to consume the recommended one serving of juice as part of a balanced diet, and cut down your overall calorie intake to lose weight healthily.
Myth #2 – A juice cleanse can help detox your body : There isn’t any scientific evidence to support this claim. Your body organs such as the liver and kidneys are responsible for detoxifying and cleansing your body. These organs help remove toxins from the body in a natural process. During a juice cleanse, a person is likely to burn their glycogen stores for energy, which can cause the body to lose water. A cleanse can also lead to side effects such as a lack of energy, headaches, irritability, low blood sugar and constipation.
Myth #3 – It is easier for the body to absorb nutrients from fresh fruit and vegetable juice than from fiber-rich whole fruits and vegetables : There isn’t any scientific evidence to support this claim. Your digestive system is designed to extract nutrients from different foods, even those which are rich in fiber. In fact, fiber has an important function in the digestive and excretory systems, and is essential for digestive and gut health.
Myth #4 – Avoid spinach and kale in fresh juice since they can interfere with blood-thinning medication : Excess consumption of spinach and kale may affect anti-blood clotting medication. In moderate quantities, however, these vegetables are safe to consume for patients on blood-clotting medication.
Myth #5 – A juice contains no fiber : Describing juice as free of fiber is not the case. There are two types of fiber, Soluble and Insoluble. Juicing contains soluble. Juicing extracts most of the insoluble fiber out of the produce while soluble fiber remains. Soluble fiber absorbs water like a sponge and provides bulking matter that acts as a prebiotic to support good bacterial growth and digestive health.
Myth #6 – There is no proven health benefits of juicing : This is a classic criticism that we’ve been debunking for years! Anyone concerned with their intake of protein while on just juice can add healthy ingredients like plant-based protein powder, chia or hemp seeds. For most healthy adults, even drinking just juice for a few days won’t create a protein deficiency.
Myth #7 – Juicing is just a trendy fad diet : While in some cases this may seem true with over-inflated health claims, research focused on juice is ongoing and finding positive results. For example, carrot juice was found to help reduce white blood cell DNA damage in smokers. Juicing is something many of us will be doing for the rest of our lives, and the generations that follow us will do the same until a better way to get highly bio-available nutrition surfaces.
Myth #8 – When you juice, you lose too many nutrients in the pulp that’s extracted : Yes, you will lose some nutrients in the pulp like fiber and magnesium to name a few, but you’ll reap countless benefits from the nutrients that remain in the juice.
Myth #9 – There’s a high risk of juices containing bacteria : You can get bacterial only in the manufactured form of juice and not in the juice made at home. First off, by making juice at home you are in control of the cleanliness of your machine. Equipment in facilities that mass produce food or juice is often the culprit in contamination. Secondly, peeling and even juicing has been shown to help remove pesticide residue. So for extra care, always wash your hands and produce well, then peel items like citrus, beets, melon before juicing.
Myth #10 – Juicing causes you to loose your hair : This one can be partly true for some people. Taking on juicing alone can be risky for some, particularly those with pre-existing health conditions. This is why speaking with your doctor first is important. For some, especially women with a thyroid or other condition, restricting the diet to just juice for “too long” may lead to less hair. The definition of “too long” varies and getting an expert opinion is key.
Myth #11 – Juicing provides more vitamins : Fruit and vegetables contain loads of vitamin C and some B-vitamins which are easily destroyed by slicing, cooking and juicing. Also, the nutrient-rich skin of the fruit or vegetable is often peeled before juicing and the fiber-rich pulp is left behind.
Myth #12 – Juices contain lot of sugar : Some juices contain fruit sugar. Many experts on juicing advice a ratio of 80% vegetable to 20% fruit, which allows you to add a bit of sweetness along with all the sugar free benefits found in vegetables.
Myth #13 – Juicing has no health benefits : Research studies have shown that drinking vegetable juices will provide you with many health benefits. For instance, beet juice helps manage hypertension.
Myth #14 – It’s better to eat fruits and vegetables than juicing them : This is only true if you are looking for a source of insoluble fiber. Otherwise you still get all the other nutrients even when you juice them. In fact, some vegetables are actually healthier for you in a juice when compared to roasting or cooking them.
Myth #15 – Organic is more nutritious : You can get bacterial only in the manufactured form of juice and not in the juice made at home.
In short, there are nothing but benefits that come from juicing with the right kinds of foods – as long as you remember to juice lots of leafy greens and avoid sugary/starchy varieties of either.