Juicing, Help, or Hype?
Not long ago, making fruit and vegetable juices at home as a snack or even sometimes as a meal replacement became quite popular among the new generation. “Juicing,” as they call it, refers to making juices from pressed, squeezed, canned, frozen, and whole produce such as fruits, vegetables, herbs, and spices. Many media claims suggest potential benefits of “Juicing,” so let’s dive in and see if this practice is worth it. Some of these claims support better health through this technique and advocate for increased digestion, immune system boost, balancing hormones, improved sleep, detoxification, weight control, increased absorption of nutrients, and better hair, skin, and nails.
It is not a surprise that The World Health Organization and Food and Agriculture recommend the consumption of fruits and vegetables daily. Adding fruits and vegetables to the diet may support healing and disease prevention due to their high amount of vitamins, minerals, phytochemicals, and antioxidants. The recommended daily intake is at least 5 servings of fruits and vegetables, excluding starchy vegetables (potatoes, peas, corn, squash). Juicing can be a unique way to get those nutrients if you do not care for fruits and vegetables. Some recommendations for great combinations include:
Green Juice – kale, celery, apple, lemon, ginger
Beet Juice – beet, carrots, celery, apple, ginger
Carrot Juice – carrots, orange, frozen pineapple (can be fresh), ginger, fresh turmeric
Pineapple Juice – pineapple, apple, and mandarin orange
How to juice healthfully
As mentioned above, adding juicing to a healthy diet can help support and balance nutrients you may need, such as potassium, magnesium, calcium, folic acid, and iron. Although Juicing has been shown to provide many health-related benefits, it also removes the fiber from the produce, including the pulp, skin, and pectin naturally occurring in fruits and vegetables. These fibers aid in nutritional support for the entire body.
Despite the many benefits mentioned so far, juicing should not be used to completely replace a regular diet. Our bodies need all three macronutrients, carbohydrates, protein, and fat, to function correctly and maintain a healthy lifestyle. The problem is that fruits and vegetables are incredibly rich in carbohydrates but low in proteins and fat. That said, consuming a diet of fruits and vegetables is not recommended as it does not provide our bodies with all the nutrients needed for metabolic functions.
Wellness Shots
Another extent of Juicing is what we call “Wellness Shots”; these are precisely what you would expect them to be. Wellness shots are usually small concentrate juices that contain beneficial nutrients. They tend to be very strong because they are meant to be taken quickly and all at once. The benefits of these vary based on the ingredients added but may include:
– Immune system boost
– Energy boost
– Reduces signs of aging
– Digestion aid
– Anti-inflammatory properties
Here are some wellness-shot recipes that you can try. Remember, these are not meant to taste good. I recommend having water next to you.
shots/https://www.livveganstrong.com/wellness-shots/
https://minimalistbaker.com/lemon-ginger-turmeric-wellness-
6 Wellness Shots to Boost Immunity, Fight Inflammation, & Boost Your Health | No juicer needed!
With summer right around the corner, Juicing can be a great practice for providing a delicious, nourishing, and refreshing snack. I hope you enjoyed it, and we will see you next Wednesday!
References:
Mara Weber. (2020, March 12). Are wellness shots effective?. Ohio State Medical Center. https://wexnermedical.osu.edu/blog/are-wellness-shots-effective
Baker, D. @ M. (2023, December 12). Lemon ginger turmeric wellness shots. Minimalist Baker. https://minimalistbaker.com/lemon-ginger-turmeric-wellness-
Woolfolk, K. C. (2024, February 2). 6 wellness shots to boost immunity, fight inflammation, & boost your health: No juicer needed!. Feelin Fabulous. https://feelinfabulouswithkayla.com/2022/11/06/immune-boosting-wellness-shots
Liv. (2024, January 25). Lemon Ginger Wellness Shots. Liv Vegan Strong. https://www.livveganstrong.com/wellness-shots/
Prepared by: Nina Otterloo, Nutritional Assistant
For Questions: Mindy Diller, MS, RDN, LD Registered Dietitian Nutritionist http://www.Smartchoices@ttu.edu
Eat at Texas Tech 