Vegetable Juicing
Vegetables are the main players in your juice blends. Compared with fruits, they contain little to no sugar. They are also high in nutrients that can protect against many medical conditions; boost power levels; and maintain a healthy body.
However, if you don’t like eating fresh vegetables, then juicing is the best way for you to add vegetables to your diet. It’s especially true to veggies that you wouldn’t eat normally.
There’s a wide array of vegetables to pick from. So, which are the ideal options for juicing?
Any vegetable would do. Opt for veggies that contain a high amount of water as the base.
Then, add these leafy greens to give your juice several nutrients.
SPINACH
It is popular for its dietary qualities. In fact, it is considered as a vegetable with exceptional abilities to bring back power, boost vigor and enhance blood’s quality. It is abundant in iron, which plays a main function in the production of RBC that carries oxygen in the body. It also plays a huge role in power production and DNA synthesis. This veggie is also an outstanding source of vitamins K, A, C, and folate, as well as manganese, magnesium, and B2. No other vegetables could topple the vitamin K content in spinach.
This dark leafy veggie shows its high-chlorophyll content, as well as carotenoids. They are photo chemicals that have anti-cancerous properties. Furthermore, they are especially vital for healthy eyesight and prevent macular degeneration and cataracts. (1, 2)
For a great spinach juice, mix it with carrots and some apples.
BROCCOLI
Cooking this vegetable could affect its nutrient content and many health benefits. When you boil it, 90 percent of its nutrients would leach out. Stir-frying or roasting might preserve the nutrients. However, the best way to protect the nutrients from leaching is to juice broccoli.
This cruciferous veggie could stop particular cancers, lower cholesterol, reinforce bones and aid in maintaining a lean body. It is also abundant in vitamins K and E, as well as antioxidants that shield cells from those free radicals. Likewise, it is high in vitamins B and C that improve resistance.
To make an appetizing broccoli juice, add pears and berries. (3,4)
BEET ROOT
This round, sweet root veggie is now considered as a superfood. In some studies, they revealed that consuming beet root juice could improve health and wellness.(5) In a small study, taking beet root juice boosts plasma nitrate levels while it increases physical efficiency.(5) The study involved trained bikers. They consumed two cups of this juice daily and experienced an increase in their time test by roughly 12 seconds. The juice also helped in minimizing optimum oxygen output.
There was also a research that beet root could slow down the development of dementia.(6) The nitrates content in this vegetable could raise blood circulation to the brain, especially in older individuals. As a result, it could aid in reducing or preventing cognitive decline.
To make a delicious beet juice, you may mix it with apples, carrots, ginger, and celery.
KALE
It contains the greatest veggie source of vitamin K.(7) This vitamin is known to sustain bone health. It is also high in calcium, copper, manganese and other nutrients. Kale belongs to the cruciferous family. The National Cancer Institute noted that this vegetable plays a vital function in preventing cancers.
Juicing kale is great as it is low in calories. It also blends well with several fruits and other vegetables, like cucumbers, apple, celery, ginger, and lemon.
References:
Vegetables are the main players in your juice blends. Compared with fruits, they contain little to no sugar. They are also high in nutrients that can protect against many medical conditions; boost power levels; and maintain a healthy body.
However, if you don’t like eating fresh vegetables, then juicing is the best way for you to add vegetables to your diet. It’s especially true to veggies that you wouldn’t eat normally.
There’s a wide array of vegetables to pick from. So, which are the ideal options for juicing?
Any vegetable would do. Opt for veggies that contain a high amount of water as the base.
Then, add these leafy greens to give your juice several nutrients.
SPINACH
It is popular for its dietary qualities. In fact, it is considered as a vegetable with exceptional abilities to bring back power, boost vigor and enhance blood’s quality. It is abundant in iron, which plays a main function in the production of RBC that carries oxygen in the body. It also plays a huge role in power production and DNA synthesis. This veggie is also an outstanding source of vitamins K, A, C, and folate, as well as manganese, magnesium, and B2. No other vegetables could topple the vitamin K content in spinach.
This dark leafy veggie shows its high-chlorophyll content, as well as carotenoids. They are photo chemicals that have anti-cancerous properties. Furthermore, they are especially vital for healthy eyesight and prevent macular degeneration and cataracts. (1, 2)
For a great spinach juice, mix it with carrots and some apples.
BROCCOLI
Cooking this vegetable could affect its nutrient content and many health benefits. When you boil it, 90 percent of its nutrients would leach out. Stir-frying or roasting might preserve the nutrients. However, the best way to protect the nutrients from leaching is to juice broccoli.
This cruciferous veggie could stop particular cancers, lower cholesterol, reinforce bones and aid in maintaining a lean body. It is also abundant in vitamins K and E, as well as antioxidants that shield cells from those free radicals. Likewise, it is high in vitamins B and C that improve resistance.
To make an appetizing broccoli juice, add pears and berries. (3,4)
BEET ROOT
This round, sweet root veggie is now considered as a superfood. In some studies, they revealed that consuming beet root juice could improve health and wellness.(5) In a small study, taking beet root juice boosts plasma nitrate levels while it increases physical efficiency.(5) The study involved trained bikers. They consumed two cups of this juice daily and experienced an increase in their time test by roughly 12 seconds. The juice also helped in minimizing optimum oxygen output.
There was also a research that beet root could slow down the development of dementia.(6) The nitrates content in this vegetable could raise blood circulation to the brain, especially in older individuals. As a result, it could aid in reducing or preventing cognitive decline.
To make a delicious beet juice, you may mix it with apples, carrots, ginger, and celery.
KALE
It contains the greatest veggie source of vitamin K.(7) This vitamin is known to sustain bone health. It is also high in calcium, copper, manganese and other nutrients. Kale belongs to the cruciferous family. The National Cancer Institute noted that this vegetable plays a vital function in preventing cancers.
Juicing kale is great as it is low in calories. It also blends well with several fruits and other vegetables, like cucumbers, apple, celery, ginger, and lemon.
References:
- https://www.sciencedirect.com/science/article/pii/S1466856407000495
- www.bbc.co.uk/sn/humanbody/truthaboutfood/young/spinach.shtml
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2722699/
- www.aicr.org/reduce-your-cancer-risk/diet/elements_phytochemicals.html
- https://www.ncbi.nlm.nih.gov/pubmed/22248502
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3018552/
- https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
