16 healthy juices for fit and healthy body

healthy juice for fit and healthy body

By now most of us are familiar with the unending health benefiting aspects of juicing. Other than being an easy way of losing weight and getting healthy skin and shining traces it is also an easy way of taking in the nutrients and vitamins from fruits and vegetables for kids and those who are not much into vegetables. Dietitians suggest consuming 2 whole fruits and 3-4 vegetables on a daily basis but most of us fail to stick to this because of our busy schedule. This is where the helpfulness of juicing comes in to play. By juicing your preferred vegetables and fruits into a smoothie you can save a lot of your time while sticking to your daily fruit and veggie consumption target.

Health Benefits of Juices:

Fruits and vegetables are a rich source of vitamins, minerals, and antioxidants that helps in regulating the metabolism and protecting the body against various diseases, but the best thing about juicing is that you can absorb the goodness of the fruits and vegetables in the raw form. This is because; cooking on high flame considerably destroys the essential micro-nutrients that are extremely important for the body.

Weight Loss:

Weight Loss

Delicious fruit and vegetable juices are a great snack for those trying to lose weight in a healthy way. Instead of gorging on calorie-rich foods one can have a glass of nutrient-rich juice which is easier for the body to absorb and also keeps you satiated for a longer period of time. Moreover, the alkaline nature of the vegetable juices helps in balancing the pH of the body that helps the fat cells to release the acids stored in them.

§ The fruits and vegetables that work most effectively for weight loss – apples, lemons, ginger, broccoli, cabbage, radish, and turnips.

Detoxification:

Detoxification

A thorough detox is the best way to get rid of all the toxins and bring the body back to balance after a long holiday full of mindless binging. A fresh fruit and vegetable detox juice helps in improving the immune system and giving a much-needed break to the digestive system. It also helps in cleansing the GI tract while helping the body to flush out toxins while losing a few pounds.

§ The best fruits and vegetables for preparing a detox juice – carrots, apples, grapefruit, grapes, spinach and cucumber.

Improved Digestive Health:

Digestive Health

The digestive disorder has emerged as one of the most widely prevalent chronic diseases in recent times and a majority of the population suffers from at least one of this problems-persistent heartburn, colitis, ulcers, gas, bloating, abdominal pains and nausea. The main reason for digestive disorders is inflammation of the digestive tract that makes it tough for the body to absorb nutrition from the food we consume. Healthy fruit and vegetable juices relieve the digestive system, nourish the GI tract and heal the inflamed linings of the intestine.

§ The fruits and vegetables that help in relieving indigestion are – apples, blueberries, cabbage, carrot, mint, papaya, and pineapple.

Increased Energy:

Increased Energy

We often feel sleepy after eating a heavy meal; this is simply because the body uses the majority of the energy to digest these foods. Replacing heavy meals with nourishing fruit and veggie juices means less work for the digestive system, leaving a lot of energy for other important works which help in increasing concentration, mental clarity and sharpness making us more efficient and productive. Therefore, it is important to choose foods that increase the energy level of the body.

§ Best fruits and vegetable for increasing energy are – apples, carrots, ginger, lemon, orange, tangerines and mint.

Improved Immune System:

Fruits and vegetables are the greatest source of vitamins, minerals, beta carotene, anti-oxidants and nutrients that help in protecting and proper functioning of the immune system. Juicing the fruits and vegetables makes it all the easier for the body to breakdown and absorb its goodness. The health benefiting nutrients present in these juices helps in protecting the cell membranes and fighting harmful free radicals.

§ Fruits and vegetables that help in the proper functioning of the immune system are – carrots, apples, pears, tomatoes, kiwi, strawberries and sweet potatoes.

Protects against Cancer and Heart Diseases:

The high level of anti-oxidants like beta carotene, minerals and vitamins like vitamin C and E helps in protecting the body from a range of serious diseases such as cancer and diabetes. The flavonoids present in oranges protect cardio-vascular health by keeping the cholesterol levels under control. Free radicals are a natural outcome of oxidation and it can be caused due to toxins, pollution, and smoke. The nutrients present in the juices helps in protecting the cell membranes against the damaging effects of the free radicals.

§ Best fruits and vegetable juices for preventing cancer are – cantaloupes, carrots, oranges, strawberries, apricots, broccoli, sweet potatoes, and spinach.

§ Best fruits and vegetable juices for a healthy heart are – pomegranate, beet, red grapes, cranberry, kiwi and spinach.

Supple and Younger Looking Skin:

Younger Looking Skin

Consuming fresh fruits and vegetables in the form of juices help in flushing out toxins and increase the supply of oxygen to the cells thereby making the skin more supple and smooth. It increases skin elasticity by reducing dryness. Fruits and vegetables rich in vitamins A, B and C increases blood circulation which improves skin texture and makes it soft and flawless.

§ Fruits and vegetables that help in improving skin elasticity are- carrots, cucumber, spinach, lettuce, melons and pineapples.

Shining, Healthy Hair:

Healthy Hair

A diet that lacks vital vitamins, proteins, minerals, and nutrients can lead to dull, lackluster and limp hair, it can also cause brittleness, split ends, and dandruff. Therefore, it is important to nourish your hair from within if you want to have healthy and thick shining tresses and the best way to do it through fresh fruit and vegetable juices that not only reduces hair fall but also promotes hair growth effectively. The minerals like potassium, manganese, silica, and sulfur along with carotene present in vegetables are essential for hair growth.

§ Fruits and vegetables that promote hair growth are – cucumber, carrots, tomatoes, beetroot, cabbage, spinach, green apple, and lemon.

Fruits and Vegetables for Juicing:

Now that we have seen some of the most important health benefits of fruit and vegetable juice, let us take a look at the healthiest fruits and vegetables that we can use for juicing on a daily basis.

1) Sugarcane Juice:

Sugarcane Juice

There’s nothing better than a chilled glass of sugarcane juice on a hot summer day. Sugarcane, a grass plant that can be found in 36 varieties, has no fats and is a 100 percent natural drink.

An 8-ounce serving – approximately 240 ml – of sugar cane juice (without any additives) contains 250 calories, with 30 gm natural sugars. It has zero content of fat, cholesterol, fiber, and protein but contains sodium, potassium, calcium, magnesium, and iron. You would think that this sugar-rich drink can’t possibly have health benefits but we’ve rounded up 10 of them for you.

2) Apples Juice:

Apples Juice

There is much truth to the age-old the proverb “An apple a day keeps the doctor away” because apples are a rich source of potassium, vitamin C, B and minerals like calcium, iron, and zinc that helps in maintaining the immune system while the phytonutrients in apples help in regulating blood sugar. In addition, antioxidants help in reducing the chances of asthma and lung cancer. Apple juice also improves brain functions thereby lowering the risk of Alzheimer’s.

3) Oranges Juice:

Oranges Juice

Orange juice is the greatest source of vitamin C along with thiamine, folate, and potassium that helps in boosting the functions of the immune system, reducing inflammation, lowering hypertension and increasing heart health by lowering LDL and increasing HDL in the blood. The limonoids present in oranges also helps in preventing various types of cancer such as lung, skin, breast and colon cancer. While preparing orange juice to try to retain as much of the white pith underneath the peel because it is rich in nutrients.

4) Grapes Juice:

Grapes Juice

Grapes are a rich source of proteins, vitamin K, vitamin A, potassium manganese and iron. Grapes are known for their cleansing quality and help in cleansing the liver and removing uric acid. Red grapes also contain resveratrol, a phytochemical that protects the body from a number of chronic diseases. The powerful flavonoids in grapes protect the heart by preventing the formation of plaque in artery walls and help the body to fight the effects of harmful free radicals. The best way to juice grapes is to wash and drop them in the juicer along with the stems.

5) Grapefruit Juice:

Grapefruit Juice

Grapefruit is a great source of vitamins C and A along with potassium, thiamin, folate, and magnesium. The antioxidants and phytochemicals like limonene, limonin, nomolin, and naringenin present in grapefruits reduce the risk of lung and colon cancer. Salicylic acid present in this citrus fruit breaks down the calcium build up in joints thereby relieving arthritis pains. The Vitamin C present in grapefruit also increases the release of citric acid in the body thereby lowering the chances of calcium kidney stones. The best way to juice grapefruit is by peeling off the yellow outer part while retaining as much of the white pith as possible and dropping the pieces in the juicer.

6) Cherries Juice:

Cherries Juice

These delicious fruits are a rich source of vitamin C and A, minerals like iron, potassium, copper, and potassium along with powerful anti-inflammatory agent anthocyanin that helps in relieving painful conditions of arthritis, joint pains, and muscle injuries. It is also a great source of anti-oxidant melatonin that calms down irritability in the nervous system and helps relieve headache, insomnia and sleeping disorders. The potassium present in cherries helps in maintaining heart health and regulates blood pressure. The best way to juice cherries is by manually removing the pits.

7) Pears Juice:

Pears Juice

Pears are a rich source of vitamins A, B1, B2, C and E, minerals like copper, potassium, phosphorus, and iron that make it a perfect fruit for juicing. In addition, it is also a powerful source of carotenoids such as beta-carotene, lutein, and zeaxanthin that work as effective anti-oxidants and anti-inflammatory agents that decreases the risk of a number of chronic diseases and health conditions such as type 2 diabetes and heart diseases. The best way to juice pears is to wash them and put into the juicer along with skin, stems, and seeds.

8) Strawberries Juice:

Strawberries Juice

These delicious and flavourful berries are a great source of vitamins A and C, minerals like calcium, iron, magnesium, phosphorus, potassium, and folate that help in reducing the risk of chronic diseases like diabetes and heart diseases. It also helps in restoring the youthfulness and softness of skin, making it look younger and smoother. The folate present in strawberries helps in fighting depression and stress and elevates the mood by reducing the formation of homocysteine that interferes with the functioning of serotonin, dopamine, and norepinephrine, the feel-good hormones. The best way to juice strawberries is by washing and dropping them into the juicer along with the stems.

9) Cucumber Juice:

Cucumber Juice

The cucumber is an amazing low-calorie a vegetable that is rich in vitamins K, A and C as well as phosphorus, pantothenic acid, manganese, magnesium, and potassium and high-water content. It is a great food for weight loss as it helps in reducing cholesterol and also controls the level of glucose in the blood. It is also a rich source of silicon that helps in improving the texture of skin and hair and also helps in developing stronger and healthier nails. The best way to juice cucumbers is along with the skin because it contains many health benefiting nutrients.

10) Beets Juice:

Beets Juice

Beetroots are a great source of vitamin C and minerals like iron, calcium, sulfuric and potassium along with beta-carotene, phytochemicals, and antioxidants. The minerals present in beetroots act as the building blocks of blood corpuscles and boosts the functioning of the immune system. It also helps in increasing stamina and therefore is an ideal drink to consume before sweating it out in the gym in order to maximize the results of the workout. The best way to juice beetroots is to wash them properly, juice the roots, stems, and leaves.

11) Blueberries Juice:

Blueberries Juice

Being a rich source of pectin, Vitamin C, K, manganese, and potassium, blueberries act as amazing colon cleansers that also improves digestion. It is also a rich source of antioxidants and anti-inflammatories that helps in recovering the damage caused by oxidative stress and free radicals. Blueberries contain 25-30 different types of anthocyanin pigments that make it a perfect fruit for protecting the functions of the brain that prevents the onset of Alzheimer’s in aged people. The best way to juice blueberries is to rinse them with water and drop them into the juicer.

12) Broccoli Juice:

Broccoli Juice

Broccoli is an amazing vegetable loaded with vitamin C, A, K, B-complex vitamins and essential minerals like iron, zinc, phosphorus, potassium, and phytonutrients. The high level of vitamin C works as a protection against common cold whereas the phytonutrients and antioxidants, especially sulforaphane and indoles help to flush out carcinogens from the body thereby lowering the risk of cancer. Sulforaphane present in this green vegetable reduces oxidative stress and slows down aging. The best way to juice broccoli is by washing it thoroughly and cutting it into small pieces before putting it in the juicer.

13) Carrots Juice:

Carrots Juice

This power food is packed with vitamins A, B, C and beta-carotene along with minerals like calcium, iron, potassium, phosphorus, and sodium that are extremely important for the proper functioning of the body. Vitamin A and beta-carotene help in healing skin infections and eczema. Its powerful detoxifying property cleanses the liver and lowers toxicity in the blood thereby reducing the breakout of pimples and acne. Beat-carotene also revives optic health and improves vision. The best way to juice carrots is by washing them, cutting off the top and the tips and putting them into the juicer. You can also squeeze the juice of one whole lemon to add a tangy touch to the juice.

14) Lettuce Juice:

Lettuce

Lettuce is an amazing weight loss food that is extremely low in calories and rich in vitamins A, C, and K along with iron, thiamine, folate, potassium, manganese, riboflavin, calcium, Vitamin B6, copper, and magnesium. Choose Romaine lettuce over Iceberg because it has more health beneficial nutrients. It is great for skin as well because it supplies the necessary nutrients to the skin and increases oxygen flow. It helps in flushing out toxins from the system while the carotenoids help in fighting cancer. The best way to juice lettuce is by rinsing the leaves and putting them into the juicer.

15) Spinach Juices:

Spinach Juices

Spinach is a rich source of protein, iron, magnesium, potassium, folate and vitamin A. The antioxidant alpha-lipoic acid present in spinach helps in lowering blood glucose level and increases insulin sensitivity of the body. The high potassium content reduces high blood pressure by negating the effects of sodium in the body. In addition, it is also a rich source of vitamin K, a vitamin rare to find in vegetables that helps in improving bone health. The antioxidant glutathione found in spinach protects DNA from oxidation and also flushes out pollutants and carcinogens from the body. The best way to juice this intensely healthy vegetable is by rinsing the leaves and putting it in the juicer.

16) Mint Juice:

Mint Juice

Mint is a powerful appetizer that helps relieve indigestion and inflammation whereas its overpowering and refreshing aroma reduces nausea, headache and motion sickness. It also relieves congestion of nose, lungs, bronchi, and throat. In addition, it is also a natural stimulant that relieves the feeling of depression, fatigue, sluggishness, and exhaustion. Its antiseptic and cleansing properties help in soothing skin infections, itchiness, pimples, and acne. Aside to all these, mint is a great stimulant that can help you in your effort to lose weight in a healthy way. The best way to juice mint leaves is by rinsing the leaves and stems and putting them into the juicer.

Now that you know the health benefits of juicing various types of fruits and vegetables, try it out in your home, detox your body in a healthy way and don’t forget to share your special juice recipes with us.

Your body is your vehicle, so you have to keep your engine running when you work out. That means fuelling up your body by eating the right foods and drinking the right fluids, in the right amounts at the right times.

The American College of Sports Medicine says, “Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses.”

“You don’t have to adhere to a rigid schedule and there are no hard-fast rules,” said Riska Platt, M.S., R.D., a nutrition consultant for the Cardiac Rehabilitation Center at Mount Sinai Medical Center in New York. “But there are some things you should do before, during and after you work out.”