Juicing Benefits Of 9 Different Juices
Juicing has become the latest health craze and there are juice bars popping up at every corner. But juicing is not something new, it has been around for years and this is not a surprise as there are many health benefits from it.
With the busy lives we have, we are not always ready to chop, cut or slice vegetables and fruits and most of us are not really fans of choking down greens and fruits in our spare time!
So, juicing thankfully makes us all easy and you can still reap all the health benefits from the veggies and fruits on a daily basis. And in case you do not enjoy eating fruits and vegetables, juicing is a great way to add them to your diet.
There is not much research done on juicing, but it can be potentially beneficial for:
1. Losing weight
It may help you to lose weight, but this depends on the veggies and fruits you consume. It can be a great supplement to healthy snacks during the day and can even replace some snacks that are higher in calories.
2. Increased energy
Are you a morning type of person who depends on caffeinated drinks to increase the energy needed for the day? Well, drinking juice in the morning is a great way to increase your energy level and an easy way to get B vitamins into your system that are responsible for energy increase. Putting some beets, ginger or citrus fruits o your diet list is an easy and fast way to get these vitamins into your system. In addition, they are filled with natural sugars that can help you normalize your blood sugar and increase your energy.
3. Decrease the inflammation in your body
Many fruits and veggies are rich in vitamin C that will nourish your organism with needed anti-oxidants. So, if you suffer from some kind of inflammation or pain, it will recharge your body, clean it from the accumulated toxins and help you with inflammation and its side effects.
Juicing provides your body with needed vitamins and minerals
It can provide you with needed minerals and vitamins that you might be lacking in your everyday diet and your body can work in its full potential.
4. Protect yourself from diseases
Vitamins and minerals are vital in protection against many diseases and can lower the risk of getting high blood pressure, diabetes, cardiovascular disease and much more. They boost your immune system and decrease the toxins in your body along with healthy living and exercising!
As there are many benefits of juicing, we present you with some best fruit and vegetable juices to choose and you can determine which one is the best for you.
1. Beetroot Juice Benefits
Beets have a very vibrant color and earthy flavor but are packed with many vitamins such as folate, potassium, magnesium, vitamin C and iron. They are also very high in fiber and provide you with 2 – 3 gr in 100 gr serving, which is very important for the prevention of many diseases. (1)
Beetroot juice can affect your overall health
Beetroot juice can affect your overall health and it is especially beneficial for heart health and enhancing physical performance.
The glycemic index of beetroot is medium and they have a glycemic index (GI) score of 61, but the glycemic load is 5, which is considered low.
They are exceptionally rich in nitrates and they can lower oxygen use during physical exercise that has effects on basal mitochondrial function. (4) So the consumption can increase your stamina, running, and physical performance and improve the use of oxygen. (5)
Beetroot is well-tolerated, except for people with kidney issues.
2. Raw Pumpkin Juice Benefits
Pumpkin juice is rich in vitamin A and it is very nutritious
Pumpkin juice is an effective way to reap all the benefits of raw pumpkins. If you want to make a pumpkin juice, make sure you have a sweet pumpkin, usually the small ones. You will get a thick, delicious beverage that is packed with many vitamins and minerals (vitamin E, vitamin C, potassium, biotin, B vitamins, calcium and magnesium, and iron) that can affect your health in numerous ways. They are packed with beta carotene and it is very low in calories.
In one cup (245 gr), it contains: (6):
- Calories: 49
- Protein: 2 gr
- Fat: 0.2 gr
- Carbs: 12 gr
- Fiber: 3 gr
- Potassium: 16% of the DV
- Vitamin C: 19% of the DV
- Vitamin A: 245% of the DV
- Manganese: 11% of the DV
- Copper: 11% of the DV
- Vitamin B2: 11% of the DV
- Iron: 8% of the DV
- Vitamin E: 10% of the DV
Pumpkin juice may boost your immunity and improve your eyesight
Vitamin A, very much present in pumpkin can boost your immunity and fight infections. (7)
Vitamin A, along with lutein may improve your eyesight and one study showed that a higher intake of vitamin A can lower the risk of getting cataracts, which may lead to blindness. (8)
A pumpkin juice may lower the risk of getting cancer
Pumpkin juice is high in carotenoids, which can as antioxidants that neutralize the free radicals and protect you from some types of cancers.
Pumpkin juice can be beneficial for your heart health
This juice is rich in potassium and vitamin C and can improve your heart health and reduce the chances of getting a stroke. (9)
3. Raw Cranberry Juice Benefits
Treating the urinary tract infection
One of the main benefits of drinking cranberry juice is treating urinary tract infections. Cranberries contain compounds proanthocyanidins that can prevent bacteria to attach to the urinary tract.
Raw cranberry juice is a good source of vitamin E and vitamin C and a decent source of other vitamins and minerals such as:
- vitamin C: 26% of the DV
- vitamin E: 20% of the DV
- copper: 15% of the DV
- vitamin K1: 11% of the DV
- vitamin B6: 8% of the DV
Cranberry juice may improve digestive health
This juice can improve your digestive system and according to one study, it can prevent the bacteria Helicobacter pylori (H. pylori) to grow and multiply in the stomach, which may lead to ulcer formation according to one study published in the Journal of Research in Pharmacy Practice. (10)
May improve the heart health
Phytonutrients present in cranberries can act as anti-inflammatory agents and offer you protection against cardiovascular diseases. Inflammation can damage your blood vessels and cause atherosclerosis.
4. Raw Mango Juice Benefits
Mango is a very delicious fruit and very relished during the summer season. It is rich in vitamins like B6, A, K, and C and there are many reasons why it should be part of your everyday diet.
Packed with nutrients to boost your immunity
It is packed with vitamins and just 1 cup of mango of fresh mango can provide 67% of the DV for vitamin C to boost your immunity.
Vitamin A is also essential for the immune system and not enough of this vitamin may lead to a greater risk of getting an infection.
Some other nutrients present in mango may also boost your immunity, such as:
- vitamin E
- several B vitamins (11)
It may also help you with:
Prevention Of Diabetes
This fruit is high in sugars but very beneficial for people with diabetes. In fact, there are some studies that confirmed that higher mango intake may lead to a lower risk of diabetes. (12)
It may improve your digestive health
Mango is rich in digestive enzymes, and amylases that can break down the carbs into sugars such as glucose. In addition, it is rich in fiber and water and it is great for problems with constipation and diarrhea.
5. Raw Coconut Water Benefits
Coconut water is a trendy beverage and it is very hydrating. It is also packed with vitamins and minerals and cup can contain 60 calories as well as:
- Carbs: 15 grams
- Sugar: 8 grams
- Calcium: 4% of the daily value (DV)
- Magnesium: 4% of the DV
- Phosphorus: 2% of the DV
- Potassium: 15% of the DV
May lower blood sugar levels in people with diabetes
It is a good source of magnesium that may decrease sugar levels in people with diabetes. (13) Still, coconut water contains carbs that break down into sugar in your body, and if you have diabetes, you should consult your health provider before adding it to your diet regimen.
It may prevent constipation
Magnesium may help digestion and improve your gut health. It is also very important as it keeps you hydrated and regulates bowel movement.
Its antioxidant properties may decrease the cholesterol levels
Being very rich in antioxidants, it can help in decreasing cholesterol levels as shown in one animal study from 2006. (14)
May promote heart health
Coconut water is very rich in potassium which may lower blood sugar levels and reduce the risk of cardiovascular diseases. (15)
6. Raw Spinach Juice Benefits
Spinach is rich in vitamins and nutrients like magnesium, manganese, potassium, carotene, and folic acid. In addition, the iron present in this vegetable is double compared to other vegetables like carrot or cabbage.
Spinach is a great blood builder and helps in the creation of red blood cells, (16), and you can never get anemia if you drink spinach juice regularly.
Fights Cancer Cells
It is rich in flavonoids and chlorophyll that can help in the prevention of the formation of cancerous cells.
Vitamin K present in spinach helps build up the calcium in the bones (17), which leads to healthy and strong bones.
Cures Bleeding Gums
The Vitamin C present in the spinach juice can cure bleeding gums (18).
Perfect Skin Care Regimen
High in antioxidants, spinach can keep your skin supple and radiant.
7. Potato Juice Benefits
Potato juice is very nutritious and contains potassium, calcium, iron, sulfur, vitamin C, various B vitamins, phosphorus, and copper, among other organic compounds.
May Prevent Aging
Antioxidants present in potato juice can moisturize the skin and reduce age spots and wrinkling, and help you in fighting skin infections. (19)
May Boost Energy Levels
Potato juice can boost your energy because it is rich in natural sugars and the present thiamine can help your organism to break down the carbs into usable energy. (20)
May Speed up Wound Healing
It is high in vitamin C and can provoke collagen production, which leads to easier healing of wounds and sore muscles.
8. Raw Papaya Juice Benefits
Papaya fruit is very delicious and can be used in cooking, but you can also benefit from it as it is thought to have a range of health benefits and can protect you from various health conditions.
It can be eaten raw, but it can be cooked, especially during pregnancy, because it is rich in latex, which may provoke contractions.
One small papaya contains (21):
- Carbohydrates: 15 gr
- Protein: 1 gr
- Vitamin C: 157% of the DV
- Vitamin A: 33% of the DV
- Folate (vitamin B9): 14% of the DV
- Potassium: 11% of the DV
- Fiber: 3 gr
- Carbohydrates: 15 gr
- Calories: 59
- Small amounts of magnesium and other vitamins.
Papaya can help you with:
Age-related macular degeneration
Papaya is rich in antioxidants (zeaxanthin) that play an important role in eye health and protects you from macular degeneration. In one study it is found that all fruits, including papaya, can lower the risk of macular degeneration that comes with age.
Beta carotene found in papaya, and in some other foods *pumpkin, carrots, broccoli), can lower the risk of getting asthma.
Lower Risk Of Cancer
The antioxidants present (beta carotene and lycopene) may lower the risk of cancer. (22)
It is very unique as a fruit and among other fruits, it is the only one that showed anti-cancer properties in breast cancer. (23)
9. Raw Lemon Juice Benefits
It’s a good source of vitamin C
Lemon juice is high in vitamin C, one of the most important antioxidants that fight free radicals. It can also prevent and limit the duration of viruses and the common cold.
It supports weight loss
Some animal studies have shown that antioxidants in lemon can reduce weight gain and improve insulin resistance, thus preventing the development of type 2 diabetes.
It improves your skin quality
Vitamin C found in lemons may help with skin wrinkling. It can also moisturize dry skin and protect the skin from UVB rays. One study from 216 found that it can help premature skin aging in hairless mice. (24)
It aids digestion
Drinking lemon juice on an empty stomach can prevent constipation as lemon juice can act as a great laxative and can get your digestive system to work properly.
Juicing is an easier way to reap all the health benefits from the veggies and fruits on a daily basis in case you do not enjoy eating raw fruits and vegetables and you are not a fan of chopping and cutting them.