Juicing is the process of extracting juice from fresh fruits and vegetables. The resulting liquid contains most of the vitamins, minerals, and antioxidants naturally present in the whole fruit or vegetable. There are many potential health benefits to juicing, including:
Juicing allows your body to absorb nutrients quickly, without having to digest fibers and other components in whole foods. Juice also allows you to get a broader intake of vitamins and minerals — more so than you may be getting in your regular diet. If you don't consume many whole fruits and vegetables, it’s possible that you’re lacking in important nutrients. [1]
Limited research shows that drinking pure fruit and vegetable juice can lead to more nitric oxide in the blood. Nitric oxide acts to open your blood vessels and lower blood pressure, helping your vessels remain supple and healthy. [1]
Juicing can provide the body with a healthy source of vitamins and minerals that could otherwise be missing from your diet. Vitamins and minerals are good for the body as they help us grow, think, work, and so much more. If your body is lacking several of the main vitamins and minerals, that could mean your body isn’t working to its full potential. If you’re not a fan or get sick of eating your whole fruits and vegetables, juicing is a fun way to incorporate them into your diet – while also gaining all the vitamins and nutrients your body needs. [4]
Drinking green juice before a meal is a great way to suppress appetite so you’ll eat less. When you eat less, it helps prevent weight gain. And drinking a cup of green juice is way healthier than drinking a can of soda. Since there is no pulp, nutrients are absorbed almost instantly, and this makes it beneficial to people who have weak digestive systems. People who’ve gone through chemo or surgery can use juicing to help their bodies absorb nutrients when they’re unable to eat. People who have high blood and high cholesterol can also benefit from this. [2]
Juicing can be beneficial for those who have trouble swallowing food, such as cancer patients undergoing chemotherapy, as it enables them to keep their bodies nourished during a physically draining procedure. [2]
However, it's important to note that there is no scientific evidence that extracted juices are healthier than the juice you get by eating the fruit or vegetable itself. In fact, you may need the fiber content of the fruit or vegetable to experience the plant’s full health benefits. For example, the antioxidants that are naturally bound to plant fibers are lost during the juicing process. They may play an important role in the health benefits of whole fruits and vegetables. Notably, up to 90% of the fiber is removed during the juicing process, depending on the juicer. Some soluble fiber will remain, but the majority of insoluble fiber is removed. [mayoclinic.org, 3]
In conclusion, juicing can be a beneficial practice for those looking to increase their intake of fruits and vegetables and absorb nutrients quickly. However, it's important to remember that whole fruits and vegetables contain important fibers and nutrients that may be lost during the juicing process. It's best to consume a balanced diet that includes a variety of whole fruits and vegetables and to consult with a healthcare professional before making any significant dietary changes.
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