Why you should be doing it & how to get started
Let’s be honest, most Americans never reach the daily recommended amount of vitamins and nutrients each day. The USDA recommends up to 4 cups of vegetables and 2 cups of fruit daily.[1] For those true health nuts maybe this is an easy feat. But for the majority of us, it’s nearly impossible given our busy lifestyles that don’t always allow for healthy meal choices.
Well, let me introduce you to the world of juicing. This simple practice allows you to inject your body with a highly concentrated blend of vitamins and nutrients with ease.
All those green, leafy veggies that have a less than desirable taste can be juiced into a smooth beverage. You can also use juicing as a way to detox your body and drop a few pounds. There are ton of detox beverages on the market today, but most are bogus and you can achieve the same results through juicing. That being said, there are some detox teas for weight loss that are really effective. Needless to say, there are many great benefits to juicing. So how do you begin?
Buy a Juicer 
Obviously right? There are so many great ones out on the market. Head to your favorite home goods store, or even Amazon and find one within your price range. Some notable brands include Brevis and Argus Le.
One important note here is that there is a distinct difference between a juicer and blender. A Juicer extracts any pulp and separates it entirely from the juice. Drinking “blended” veggie mixes is also healthy, but the experience is not nearly the same.
Put in the Fruits & Vegetables
So you have your juicer, now you need some simple juice recipes. You should really target vitamins and nutrients that you know are deficiencies in your diet. Let’s walk through a few of these and how they affect our body:
- Pro-Vitamin A – Supports your immune system, vision and cell growth.
Found in: Carrots, Sweet Potatoes, Squash
- Vitamin B – Supports your nervous system and blood cells
Found in: Spinach, Kale, Asparagus and other leafy greens
- Vitamin C – Huge for your immune system
Found in: Oranges, Berries (cranberries, strawberries) & Red Peppers,
- Phytonutrients – These are antioxidants that help you naturally detox
Found in: Grapes, blackberries, Red Cabbage [2]
Recipes & Proportions
There are so many different recipes on the web. Find a few you like and begin trying them out. You can also create and modify your own recipes based on your liking and needs. If you’re going this route, here a few tips to remember:
- 2/3 veggies, 1/3 fruit
In general, this is a good ratio to go by. You want to limit the amount of fruit because there is a decent amount of natural sugar that’s extracted when juicing fruits.
- Add Lemon Juice
Another helpful trick is to add a teaspoon or two of lemon juice. This helps lower the glycemic index if your beverage has a large portion of fruit.[3]
- Use Like Colors
This isn’t a hard guideline and doesn’t always prove but, try mixing fruits and veggies of the same color. For example, one good combination is Cucumber, apple & celery. Another is Beet, strawberry & blueberry. This makes the beverage visually appealing and sort of tricks our brain into thinking it also tastes good.
Final Thoughts
There you have it. All the information needed to start juicing today. Keep in mind that if you already follow a strict diet, juicing may not be supremely beneficial. You can think of juice much like a multivitamin. Multivitamins are referred to as “supplements” because they provide whatever we’ve excluded in our daily diet. For me personally, I’ve always struggled to eat my veggies, even as a kid. Juicing has allowed me and others to reap the benefits of a diet rich in fruits and vegetables. I encourage you to try it and form a daily habit. I guarantee you’ll be happy you did.
Author Bio:
Leslie Jones is a seasoned nutritionist who’s obsessed with all things detox. She helped thousands of women start their own personal detox journeys. Check out her blog, The Detox Doc.
Sources
- https://www.choosemyplate.gov/vegetables
- https://www.webmd.com/diet/guide/phytonutrients-faq
- https://www.health.harvard.edu/blog/use-glycemic-index-to-help-control-blood-sugar-201208135154
Juicer photo by pixnio.com.
Juice glass by Unsplash.com
