- If you have a juicer… The best produce for juicing are fruit and vegetables contained in the dark green, red, and orange categories.
- If you don't have a juicer… You can still enjoy fresh fruit juices by blending them with water or milk to reduce their calorie content. Adding spices like ginger, cinnamon, or cayenne can also do wonders for the taste.
- Blueberries pack the most antioxidant power, followed by strawberries, blackberries, plums, and cranberries (orange).
- A statistical study of almost 100 cultures found that people who consumed the most dark green vegetables had a lower risk of cardiovascular disease, cancer and death. Other high-antioxidant foods included: kale, spinach, collard greens and Swiss chard.
- On average, women who ate leafy dark green vegetables (including salad greens and dark green peppers) got the most benefit while men who ate these foods also had reduced risk of mortality.
- While more than 80 percent of the plant protein in an orange is made up of digestible sugars, there are also healthy phytochemicals in oranges like anthocyanins, catechins and flavonol.
- Green peppers, tomatoes, cucumber and celery are excellent sources of lycopene, a powerful antioxidant that has been shown to lower the risk of prostate cancer.
- Studies show that drinking a glass of orange juice increases the production of beta-carotene which is an important precursor to vitamin A.
- Another study found that people who increased their intake of vitamin C had a 10 percent decrease in odds of developing lung cancer.
- Citrus fruits, like grapefruit and lemons, can be very acidic in the stomach (which damages the lining) so care should be taken to avoid or limit their consumption.
- One-ounce servings of most fruits and vegetables contain roughly the same number of calories as an apple or orange.
- The vegetable category includes a number of low calorie veggies that are great sources of vitamin C and fiber. Some other high fiber foods are: broccoli, brussel sprouts, cauliflower, cabbage and zucchini.
- Cauliflower has more vitamin C than an orange and the same amount of healthy fiber as a serving of whole wheat bread.
- One cup of broccoli contains about half of the daily recommended intake (500 mg) for vitamin C. It is also a good source of vitamin K, potassium, calcium and is an anti-cancer food.
- The most beneficial parts of fruits and vegetables are their skins, so be sure to eat these parts as well (if possible).
- The natural sugars in fruit are a form of energy that a body needs to use for all other functions, like breathing and cell function.
- If you want to juice an apple, orange or grapefruit, be sure to buy one that is fresh and ripe. Overripe fruits are not as high in vitamins, minerals or antioxidants as they once were and the skin can also make their color look dark (which makes them appear to be less sweet).
- The best produce for juicing are fruit and vegetables contained in the dark green, red, and orange categories.
- Many fruits and vegetables contain their own juice (especially the ones that contain fibrous skins) so don't waste time using a juicer on these items.
- An apple a day keeps the doctor away! Cutting down on sugar may also help lower some of your risk of heart disease, type 2 diabetes, metabolic syndrome, certain cancers and Alzheimer's disease.
- Adding more vegetables and fruits to our diet may reduce the risk of diabetes by helping the body control blood sugar, a study published in the International Journal of Behavioral Nutrition and Physical Activity found.
- More than two-thirds (68 percent) of adults in the United States fail to meet daily fruit intake recommendations, according to surveys conducted by the U.S. Department of Agriculture and U.S. Department of Health and Human Services (USDHHS).
- For example, research shows that eating a diet with five servings of fruits and vegetables daily can reduce the risk of colon cancer by 40 percent.
- One cup of blueberries contains about 84 calories and is packed with antioxidants, which support immunity and help flush out toxins in the body.
- The report also found that consumption of foods rich in antioxidants can help to improve HDL (the good cholesterol) while reducing LDL (the bad cholesterol).
- Some foods rich in antioxidants and phytochemicals include: citrus fruits: oranges, lemons and limes; herbs and spices: garlic, rosemary, oregano, parsley and basil; legumes: garbanzo beans (chickpeas), lentils and soybeans; nuts and seeds: almonds, blackberries, blueberries, cashews and sunflower seeds.
- The Dietary Guidelines for Americans 2010 recommends that adults consume...
- Eat five or more servings of fruits and vegetables a day.
- Get at least half of your grains from whole grains.
- Choose a variety of seafood and poultry. Eat at least 8 oz. of fish each week, including 2 servings of dark meat fish.
- Limit saturated fats, trans fats and sodium (salt).
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/undefined []The twelve best produces for juicing - according to the USDA - are: orange, tangerine, grapefruit, apples (cider and cider vinegar), pears (cider and cider vinegar), celery, cabbage (reduced sugar or white cabbage), broccoli, spinach, cauliflower, green onions and cucumber.
Read more: Some benefits of drinking juice daily