Juicing as a part of a well-balanced diet can be an effective tool in promoting good health. There are various ways of juicing, and not all are recommended; a store bought 100% fruit juice is going to elicit different effects on the body than a freshly made cold pressed low GI vegetable juice high in live enzymes, antioxidants, and nutrients.
High nutrient low calorie juicing
Drinking freshly extracted cold press juice is a good way to flood your system with vitamins and minerals. Drinking vegetable juice with a small quantity of fruit juice to add sweetness is a good way to lower calorie consumption without compromising on nutrients.
Juicing and blood pressure
It’s important to note here that not all juices will lower blood pressure. However, specific types of juices have been clinically studied for their blood pressure lowering effects.
A double blind placebo controlled trial found 250 ml of beetroot juice was high enough in nitrates to lower the blood pressure of hypertensive patients. The full article can be found here.
Researchers have been studying the blood pressure lowering effect of polyphenols; unique compounds that are found in plants. This study looked at polyphenol rich juices based on different berries and concluded that they had a blood pressure lowering effect that was more pronounced in hypertensive patients.
Pomegranate juice has also been found to lower blood pressure. A 2017 systematic review concluded that pomegranate juice had antioxidant, antihypertensive, and anti-atherosclerotic properties. This type of study; a systematic review, provides the highest level of scientific evidence because it pools and rigorously analyses the data of multiple studies to arrive at a conclusion.
High in antioxidants
Oxidative stress has been linked to some of the biggest killers including cancer and heart disease. It is widely accepted that intake of fruits and vegetables can increase antioxidant status lowering the risk of chronic disease. However, there is debate weather consuming juice can have the same effect. A recent review looked at over 16 studies and concluded that certain juices may increase the antioxidant capability of both the healthy and those with chronic conditions. Furthermore, they also stated there there may be health promoting disease prevention markers associated with the consumption of juices.
The convenience factor…In a fast paced society where fast-food has become all too common, juicing could be the solution to delivering fast, convenient, and sustainable amounts of the healthy nutrients contained in fruits and vegetables into the standard diet.
How often do you consume raw broccoli and cabbage?
Juicing is a good way to consume vegetables that you wouldn’t normally eat. Making a blend of apple and lemon can make your cabbage and broccoli much more palatable.
The nutrients in freshly extracted cold pressed juice are more absorbable than when the fruit or vegetable item is eaten whole. This could be beneficial for those with poor digestive function.
The bottom line
A lot of the benefits of juicing fresh fruits and vegetables can also be obtained from eating them. Fibre is also a vital part of our diets that has multiple health benefits. However, low calorie high nutrient juicing can be integrated into a well planned diet that includes an intake of high fibre foods.
This article is for information purposes only and is not intended to diagnose or treat disease. Readers should consult their relevant healthcare providers in relation to their health and well being.