Fruit and vegetable work wonder for your health.

Think about the broccoli battles and spinach skirmishes that perk up almost every day. Health experts recommend five servings of fruits and vegetables each day because these are full of nutrients. And the easiest way to do so is by juicing. Vegetable and fruit juicing makes you eat more of them than you normally would otherwise.

“Fresh fruit and vegetable juices are healthy, since they contribute vitamins, minerals, enzymes and water in abundance. Depending on the choice of veggies and fruits, they help provide the antioxidants and phytochemicals by breaking down the plant cell walls that contain these nutrients,” says Purwa Duggal, a dietician. One such example is tomato, which is full of untapped, nutritious goodness according to the recent European research. The researchers discovered that tomato especially the seeds, are an excellent source of nutrient-rich substances such as carotenoids, proteins, sugars, fibre and oils.

Drinking fruit and vegetable juices frequently may significantly cut the risk of developing Alzheimer’s disease, reports a study by US researchers in the American Journal of Medicine. Avers Harriet Millward, of the Alzheimer’s Research Trust - US, “Fruits and vegetable juices are rich in antioxidants, which mop up free radicals, thus helping Alzheimer patients. In addition, scientists have also put forward the theory that fruits and vegetables can help lower blood pressure and keep the blood vessels in good order.

“Though juicing retains most of the nutrients, it must be used to complement a well-balanced, fibre-rich diet,” opines Duggal, “It is not recommended as a substitute to a healthy meal. However, since juices can be easily digested and absorbed, they are recommended for increasing the intake in case of poor appetite, nausea, digestive problems and an inflamed stomach or intestines.”

Fruit juices tend to increase insulin levels. And yet they are surely a better option than drinking soda. Fresh juices blended at home along with pulp, which is rich in fibre, are better than canned, or bottled juices. This is because most often these contain preservatives to prolong shelf life and processing can remove some of the vitamins and nutrients. Also, these can have added sugar or flavourings.

Benefits of juicing

Both fruits and vegetables contain plant chemicals phytochemicals, which protect you from cancer-causing substances. It tends to facilitate the absorption of nutrients especially from vegetables. Vegetable juice is a low-calorie snack. Reports suggest that people who drink juices have a healthy glowing complexion. Juices supply antioxidants, vitamins and minerals, which help your skin. It is good for body detoxification, certain illnesses and weight-loss. Juices help in cleansing the digestives system, liver and kidneys. It helps to fight off many illnesses as it gives a boost to your immune system.

Juicing tips

Do not remove the pulp while juicing; it is rich in fibre; it helps during constipation. Always drink fresh juice. Vegetable juice should not be stored since it is perishable and will show a nutritional decline. It is ideal to drink juice at room temperature, however, you can refrigerate it for about 30 minutes. Alternate the types of fruits and vegetables each day. Variation is good. Combining fruits and vegetables can improve taste. For instance combine veggies with apples and grapes. Be innovative and try mixing to match your taste buds. Clean your juicer immediately to prevent it from getting contaminated with mold growth. Make use of clean filtered potable water while making juices.

By DR PARUL R SHETH