Every day, doctors and researchers insist on the need to increase our daily intake of fruits and vegetables. When it comes to getting enough carbs, protein, and fat, we are the champions! However, when it comes to getting more micronutrients, we fail the course.
The Center for Disease Control recommend that adults should consume about 1 ½ to 2 cups of fruits and 2 to 3 cups of vegetables daily. However, an analysis of American diets between 2007 and 2010 found that 50% of the population ate less than 1 cup of fruit and less than 1 ½ cups of vegetables.
76% of the people did not eat nearly enough fruit, and 87% did not eat enough vegetables.
A large number of people don’t like eating vegetables. Cabbage is chewy, broccoli is tough, and carrots can break your teeth if you do not boil them long enough, and let’s not get started on that stringy asparagus!
Fruits and vegetables are where essential micronutrients are found and juicing is a great way to easily pack more of them into your well-balanced and healthy diet.
Thousands of people have joined the juicing revolution, for good reason! Juicing is healthy, convenient and it allows you to get key vitamins and minerals from plant foods that may be missing from your diet.
General Benefits of Juicing
Juicing is definitely a convenient and easy way to consume more healthy plant foods and the essential nutrients they provide.
Nutrients Exclusive to Vegetables and Fruits
There are micronutrients in some food produce that you cannot get from any other food. These are the key antioxidants that fight free radicals and protect the cells in your body.
Vitamin A promotes immune system health, supports vision health and skin. The best sources are yellow, orange, and dark leafy greens. They include; kale, cell papers, carrots and broccoli.
Vitamin C is a well-rounded antioxidant that speeds wound healing, enhances the absorption of iron and supports immune system health. Some of the best include; broccoli, tomatoes, green peppers, and citrus fruits like oranges, lemons and grapefruits.
Potassium is known to promote proper fluid balance and support muscle and nerve function. Fresh vegetables are the main sources of potassium. Some of these vegetables include; carrots, broccoli, squash and artichokes.
Folate is a vitamin B that plays an important role in the synthesis of red blood cells. It is a big part of prenatal vitamins because it prevents birth defects in the growing fetus. The best plant sources of folate are tomato juice, asparagus and broccoli.
Magnesium supports healthy bones and plays a major role in more than three hundred enzymes in the body.
The National Cancer Institute established that phytonutrients may play a chief role in preventing cancer and lowering the risks for various health problems. Phytonutrients are active compounds found in plants. They protect the plants from pests and other environmental hazards and they do the same for humans.
Types of phytonutrients
- Organo-sulfurs – mainly found in garlic compounds
- Terpenoids – mainly found in citrus fruit
- Flavonoids – give fruits and vegetables their bright colors, like the purple grape, the red tomato, and the blue blueberry. Flavonoids include the anthocyanins found in blueberries and the quercetin found in onions.
- Isoflavonoids and lignans – curly kale and broccoli arerich sources of lignans, along with Brussels sprouts, cabbage, carrots and green peppers.
Phytochemicals in Fruits
Anthocyanidins found in blueberries, raspberries, blackberries and red and purple grapes help protect the damaging effects of oxidation.
Phytochemicals in Vegetables – Glucosinolates
The National Cancer Institute established that, cruciferous vegetables, a part of the brassica family of vegetables, including turnips, watercress, rutabaga, broccoli, kale, bok choy, and cabbage appear to have significant cancer-preventive properties.
Various studies show these vegetables prevent cancer in the following ways
- Protect cells from DNA damage
- They have the ability to inactivate carcinogens
- They hold antiviral, anti-inflammatory and antibacterial properties
- They induce apoptosis of cell
- They hinder tumor blood vessel formation and migration, which is required for metastasis
Juicing can significantly increase intake of key nutrients
For people who never get to or don’t want to eat whole fruits and vegetables, juicing is a fantastic way of sneaking in some good stuff into your body.
Theoretically, you can get more minerals and vitamins from one glass of juice. You can fit more vegetables into a glass than you can on a single plate. Well, unless you would rather chew all day long.
You can get your daily-recommended amount of fruits and vegetables in just two glasses!