Is Juicing Good for You?
Juicing can be a great way to lose weight and boost your nutritional intake. Many Americans consume less than half the recommended servings of fruits and vegetables, which increases the risk of chronic illnesses. Juicing allows you to easily consume a large amount of fresh produce in a short time. For example, you might not eat two heads of romaine, two apples, three stalks of celery, two carrots, and a head of kale in one sitting, but you can juice them and drink it all in just a few minutes.
Homemade juice is especially nutrient-dense, providing your body with potassium, folate, and a wide range of vitamins and minerals, depending on the fruits and vegetables you use. Juicing also supports cardiovascular health by decreasing cholesterol levels and releases antioxidants and nutrients into an easy-to-digest form.
However, juicing removes most of the fiber from fruits and vegetables. If you want to retain more fiber, you can use a blender instead of a juicer or add some of the leftover pulp back into your juice.
While juice shouldn’t completely replace whole fruits and vegetables in your diet, it can significantly boost your intake of nutrients, many of which have metabolism-boosting and fat-burning properties. Juicing can also be an option for short-term cleansing or fasting.
Benefits of Juicing
If you’re a picky eater, juicing can help you consume a wide range of healthy vegetables by masking their taste with fruit. Fruits are naturally sweet, so you can skip the added sweeteners found in store-bought drinks and processed foods.
Making your own fresh, organic juices provides rich sources of minerals, folate, vitamin A, vitamin C, and antioxidants. Interestingly, one study found that juicing apples, pears, and mandarin oranges releases significantly more antioxidants than blending them. Including the peel in your homemade juice adds even more nutrients, antioxidants, phenols, flavonoids, and vitamin C, which are anti-inflammatory and support better health.
Juices can be a good substitute for your morning caramel latte, especially if you usually skip breakfast. Some experts say that the natural nutrients and fructose in an apple provide more energy than a cup of coffee!
Skipping meals, including breakfast, can lead to weight gain over time. Juice can serve as a meal replacement, offering a low-calorie, nutrient-dense alternative. Drinking fresh juice with or without a healthy, low-calorie breakfast is a fast and easy way to incorporate more veggies into your morning.
Juicing for Weight Loss
No matter how many pounds you are trying to lose, it’s important to exercise, reduce your calorie intake, and add more vegetables to your diet. Fresh juice can empower your body to burn fat and eliminate toxins. Remember to discuss your diet with your healthcare team.
Here are a few of my favorite juice recipes that can detox your system, support a healthy weight, and help you reach your goals. Make sure to buy organic produce and wash all items before juicing.
Ultimate Green Juice
Mint stimulates your digestive system without a laxative effect, complementing any weight loss program.
Ingredients:
1 green apple
2 cups spinach
? cup fresh mint
1 cucumber
Juice from 1 lime
? cup coconut water
Directions:
If you are using a juicer, put the apple, spinach, and cucumber through your juicer. Add the lime juice and coconut water, and mix well. If you are using a blender, put all ingredients in the blender and blend thoroughly.
Flavorful Carrot Juice
Carrot juice can protect your heart by increasing the body’s level of antioxidants and decreasing systolic blood pressure. Pineapples are a source of manganese, anti-inflammatory compounds, and digestive enzymes like bromelain. Studies have shown that even in small quantities, cayenne pepper helps speed up your metabolism and makes you feel full longer.
Ingredients:
4 whole carrots
1 nectarine
1 cup pineapple chunks
1 head romaine lettuce
? teaspoon cayenne pepper (or more, if you like spice)
Directions:
Process the carrots, nectarine, pineapple, and lettuce with your blender or juicer. Top with cayenne pepper.
Ginger-Turmeric Apple Juice
Ginger is extremely powerful. Scientists have linked it to normalized blood sugar and found it has antimicrobial and antioxidant properties. Ginger also helps digestion, reducing nausea and even motion sickness. A mouse-based study found that including turmeric in your diet might help reduce the risk of obesity. Finally, kale is a great source of calcium, folate, and potassium. To get the most nutrients, core the apple but leave the skin, and do not peel the ginger.
Ingredients:
1 apple
1 cucumber
2 cups kale
? inch ginger, unpeeled
? teaspoon ground turmeric or ?-inch turmeric root, unpeeled
Juice of 1 lemon
Directions:
This cleansing recipe works best in a blender so that you get the benefits of fiber in the apple skin. Place all ingredients in the blender and blend until liquefied.
Juicing for Health & Energy
Even if you are not trying to lose weight, juicing is a powerful way to help your body maintain high levels of energy throughout the day and feel healthier. Here are a few of the recipes I use for juicing.
Energetic Beet Juice
Beets are packed with energy-boosting potential. Researchers have linked beet juice to lower blood pressure, improved athletic performance, and decreased muscle fatigue. Beets also have potent anti-inflammatory properties. Cayenne pepper raises your core temperature, so this juice is great before a run on a cold day.
Ingredients:
1 large orange
1 beet
2 cups kale
? teaspoon cayenne pepper
Directions:
Process the produce with your juicer or blender. Top with cayenne pepper.
Healthy Morning Drink
Making this in a blender will retain some of the fiber in the greens. Bananas and raspberries don’t juice very well, so they should go into a blender instead. The green color of this drink is a clear sign of all its benefits. Dark green vegetables are especially rich in iron and folate (the natural version of folic acid).
Ingredients:
? cup applesauce
? cup raspberries
2 cups greens (spinach, kale, field greens, etc.)
? cup parsley
1 banana
? cup coconut water
Directions:
Place all ingredients into a blender. Process until the ingredients are liquefied.
Farm Share Blend
Try this recipe when you have extra fruit and vegetables from your other meals. Any fruit will pair well with the neutral flavor of bok choy, which experts have linked to several health benefits. Why basil? In an animal study, basil extract improved memory retention. It also makes this drink smell great.
Ingredients:
2 cups bok choy
? cup basil
1–2 cups of mixed fruits: cherries (pitted), plums (pitted), grapes
Juice of 1 lemon
Directions:
If you are using a juicer, put the bok choy, basil, and fruits through your juicer. Stir in the lemon juice. If you are using a blender, put all ingredients in the blender and blend thoroughly.
Juicing Tips for Beginners
Juicing can feel intimidating if you haven’t done it before. Make it simple and enjoyable by following these tips for beginners. If you have a blender, you don’t even need special equipment!
Get Creative With Fruits & Veggies
You can get creative with your juices! Experiment with different options to find what combinations you like best. Look for ripe, organic ingredients with a wide variety of colors and textures. If you’re trying to lose weight, use more vegetables and fewer fruits, because veggies have less sugar.
Thoroughly wash all your ingredients. Even organically grown produce has some pesticide residue, so it’s important to take the time to wash everything that goes into your juice.
