Depending on your juicing recipes, a good juice made up of mostly vegetables and some fruit can be a great way to hydrate and add key micronutrients into your normal diet. As healthy as fruits are, fruit juice contains a lot of sugar, while being stripped of all fiber, so it’s always good to include lots of vegetables in your juice mixture and use fruit to add that touch of sweetness we all love.
Need help choosing the perfect juice?
I’ve included some recipes at the bottom of this post, but let’s breakdown the main benefits of some of these plants. Adding leafy greens, like spinach or kale to your juice is an easy way to get antioxidants. These antioxidants are linked to cancer prevention. Also included is mineral iron, which is a very important nutrient for menstruating women. If your diet is low on potassium you can add some carrots to the mix to make up for that deficit. Carrots will add a super bright hue that will pack a pretty punch to your juice and your juices. Carrot juice is sweeter than you’d expect and is even better when combined with fresh fruit juice. The same can be said of beets, whose juice will add a vibrant purple color. Cucumbers and celery are also hydrating additions to any juice and their taste can easily be masked, since they’re not bitter.
How to make tasty juice
At this time you may be wondering what fruits can be included in order to balance the vegetable taste of your juice. After all, who doesn’t like a sweet fruity juice?
Watermelon is low in sugar, while still being sweet and of course incredibly hydrating, as the name already suggests. Oranges and pineapple are also great options to add not only sweetness but also a kind of citrusy taste and best of all they will provide you with almost a full day’s worth of vitamin C when included in a juice. Apples, the great defender of health, add a delicious dose of sweetness, but note they are also high in sugar. Just remember that one apple a day keeps the doctor away. This being said, apples are included in a lot of juice recipes because they have a high juice yield per fruit. The last fruit I’m going to give you some unexpected details on: Lemons. Lemon juice can contribute a good sweet and sour kick, while barely adding sugar. And while not a fruit, nor a vegetable, a small piece of juiced ginger adds a spicy kick for your taste-buds and will help you recover from a cold faster.
Is juice or smoothie better?
There is the epic debate of juice vs smoothie. With almost no fiber, juices are quickly absorbed into the bloodstream with minimal digestive effort. That means that all the nutrients found in the juice go directly into your bloodstream, almost like a vitamin. This also means that all of the sugar goes directly into your bloodstream as well without any fiber to slow it down. The lack of fiber also prevents a juice from being super filling, which may leave you craving something else. Drink you juice if you don’t have blood sugar issues and your diet already includes a healthy dose of fiber. If you want something a bit more substantial, a smoothie may be what you’re looking for. Tossing your favorite nutrient dense treats into the blender maintains all of the fiber of the original food, which will keep you fuller longer. You can include some hard to juice favorites like bananas and berries in your smoothie. Whichever you decide, any way to add more fruits and vegetables into to your daily diet has a wide variety of proven health benefits.
Extra tip: you can fortify both you juice or your smoothie with protein powders.
Check out the recipes below and happy juicing!