Juicing is a great way to add massive amount of nutrition to your day! It is not a replacement for eating fresh fruits and vegetables but rather a way to supercharge what you are already getting. Just 1 cup of carrot juice is equal to the amount of nutrients in 4 cups of diced carrots! Juicing allows an extra 5-10 servings of fruits and vegetables in just 1 glass of juice.
Benefits of Juicing
There are many known benefits to juicing. Juicing reduces inflammation, increases gel water in the body, decreases water retention, improves immune function, improves digestion, increases energy, improves sleep quality, promotes healing and it is great for the eyes and skin! Another major benefit to juicing is that the nutrients are rapidly absorbed and your digestive system gets to rest because it doesn't need to work to break down the food to absorb the nutrients. This is great for healing.
The Fiber Myth
There have been claims made that juicing is not good in that it removes the fiber from the fruits and vegetables. While it is true that it removes most of the insoluble fiber, there is another type of fiber that remains in the juice and is very beneficial. This type of fiber is called soluble fiber and it absorbs water like a sponge! It helps to regulate blood sugar, lower cholesterol and functions as a prebiotic to aid in digestion. It allows for easier assimilation of nutrients and helps to deliver them quickly throughout the body!
Choosing a Juicer
There are many types of juicers on the market. There are two main categories of juicers: centrifuge and masticating. Centrifuge juicers spin the juice very fast which can heat the juice and cause oxidation which breaks down the enzymes much quicker. The juice needs to be consumed immediately for maximum nutrition. Masticating juicers are much slower and there is less oxidation. They work better for the leafy greens and also the juice will keep up to 7 hours before losing the digestive enzymes. Consideration should be given to: prep time, clean up time, budget, space and whether you plan to juice leafy greens and wheat grass. In the end the key is choosing one that you will use!
Tips to Get Started
Start with mild fruits and vegetables that you enjoy! Carrots, cucumbers, celery and apples are a great place to start! As you get more confident start adding in more types of vegetables such as leafy greens, broccoli, cauliflower and tomatoes. One great trick to help your juice taste better is to add some lemon to it. It will reduce the flavor of the greens and add even more nutrition! Try to use an 80/20 rule when it comes to vegetables and fruit. It will keep the juice more alkaline. Choose local, in-season produce when possible and organic is best! If you have kids, include them in the process! They will likely drink more juice if they can create their own recipe.
In Health, Dr. Cathy