For children 7 to 18 years of age, juice intake should be limited to 8 ounces or 1 cup of the recommended 2 to 2.5 cups of fruit servings per day. Toddlers should not be given juice from bottles or easily transportable covered cups that allow them to consume juice easily throughout the day. Mar 12, 2020 Many kids don't like eating fruit, so offering fruit juice is one way to get your child his daily recommended servings which, per MyPlate, are: 1 cup/day (2 to 3 years old); 1 to 1 1/2 cups per day (4 to 18 years old). A six-ounce glass of 100 percent fruit juice can substitute for (but is not really equal to) one serving of fruit, but such.
There's an epidemic of unhealthy eating in the United States.
According to the Center for Science in Public Interest, unhealthy eating leads to more than 675,000 deaths every single year.
These deaths are caused by a simple lack of nutrition. When the body doesn't get enough nutrients, you see a spike in serious issues like heart disease, type 2 diabetes, and cancer.
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And that's not to mention obesity. The National Institute of Diabetes and Digestive and Kidney Diseases states that more than two-thirds of American adults are overweight or obese.
If you're worried about your health, then you need to know about juicing. Though it's not a cure-all, juicing is one of the best ways to improve your diet by getting all the nutrients you need.
What is Juicing?
You've heard about juicing before, but you want to know exactly what it entails.
Well, the juicing process is simple. It consists of stripping away most of the solid matter of your chosen fruits and vegetables. What you're left behind with is just the juice.
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Print screen mac. Mayo Clinic states that the juice is what contains many of the vitamins, minerals, and other nutrients.
Of course, some of the nutrients are lost, but the clear majority are maintained. Not only that, but they're also broken down for easier absorption.
However, fiber is lost. Most juicing methods leave behind all the other nutrients except for fiber.
There are two main methods of juicing. These are the:
- Centrifugal Method – Fruits and vegetables are ground into juice with high-speed spinning action.
- Cold-Press Method – Fruits and vegetables are crushed into juice with a heavy weight and a filter.
According to Plant Foods for Human Nutrition, fruits and vegetables contain nutrients, particularly antioxidants, that help fight disease.
Either of the two juicing methods discussed above is a great way to achieve these fruits and vegetable benefits.
Does Juicing Work? Does it Detox?
According to WebMD, the biggest benefit of juicing is that it encourages people to eat more fruits and vegetables.
Many people struggle to incorporate the recommended amount of fruits and vegetables into their normal diets. Supplementing your diet with juicing is an easy way to reach these daily recommendations.
In this way, yes, juicing certainly does work. Depending upon the specific fruits and vegetables you include, juicing makes your overall diet a lot healthier.
But what about detoxing? Does juicing have the cleansing and detoxing benefits that so many people claim it does?
The research here is murkier.
There's no doubt that supplementing a normal, healthy diet with fruit and vegetable juice has remarkable health benefits. The International Journal of Food Sciences and Nutrition found that the juicing process boosts antioxidant concentrations.
However, most studies have deemed a 100% juice diet, even for a short period, harmful and unnecessary.
The same cleansing and detoxing benefits of a 100% juice diet can be had by simply supplementing a normal, healthy diet and regular exercise with juicing.
A study in the Journal of the American College of Nutrition found that relying on a 100% juice diet can be harmful. Such diets notably increase the risk of kidney failure.
More common side effects of 100% juice diets include diarrhea, nausea, and dizziness. Almost everyone that takes part in such a diet will also experience fatigue.
Though the idea of detoxification by eliminating solid food has been around for decades, there's no real evidence of its benefits.
The human body is designed to remove toxins on its own. Those with healthy kidneys and livers should have no problem removing these harmful toxins without the help of a juicing diet.
Of course, this isn't to say that juicing is without its cleansing and detoxing merits. It has countless nutritional benefits if you pair juicing with an overall healthy diet.
Juicing also helps support the rest of your body processes. Pairing it with a healthy diet enables your body to better digest your food.
That's not all though. Juicing with the right ingredients boosts energy. The added energy and mental clarity make you feel more refreshed and happier.
Top 10 Juicing Ingredient Combinations
Not all juicing ingredients are created equal. Certain fruits and vegetables are much better for juicing than others.
A study in the International Journal of Food Sciences and Nutrition claims that apples and pomegranates are two of the best fruits for juicing.
Not only do they contain ample amounts of nutrients, but they've also been shown to reduce blood pressure and cholesterol.
Other powerful fruits and vegetables for juicing include:
- Spinach
- Lemon
- Garlic
- Ginger
- Kale
- Carrots
- Mint
- Tomato
- Pineapple
- Orange
The key to getting the most benefits from juicing isn't drinking the juice from a single fruit or vegetable. It's combining several ingredients together into one powerful combination.
Here are 10 of the best juicing recipes for cleansing and detoxing:
1. Cucumber, Pear Juice
Few juicing concoctions are more refreshing than this cucumber, pear mixture.
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It's a great source of vitamin C, vitamin K, and more. Cucumbers are almost 90% water and contain electrolytes, so it's the perfect juice for hydration.
Make it by combining the following in your juicer:
It's a great source of vitamin C, vitamin K, and more. Cucumbers are almost 90% water and contain electrolytes, so it's the perfect juice for hydration.
Make it by combining the following in your juicer:
- 2 cucumbers
- 1 pear
- ½ lemon
- 1 cup spinach
- handful of mint leaves
This cucumber, pear juice is best to have at any time of the day. The electrolytes make it a good way to fight a hangover.
2. Watermelon, Lime Juice
Watermelon is an often-overlooked detox ingredient that has big hydration benefits.
Combine it with lime for a great-tasting juice that's not only hydrating but is high in vitamin C and antioxidants as well.
Make it by combining the following in your juicer:
- 2 cups watermelon (cubed)
- 1 lime
- handful of mint leaves
This watermelon, lime juice is best to have in the morning. Drink it for an energizing start to your day.
3. Carrot, Citrus Juice
The health benefits of carrots cannot be disputed. They're high in valuable nutrients like vitamin A, vitamin C, and beta-carotene.
Combine carrots with citrus for juice that provides a one-two punch of flavor and nutrients, particularly antioxidants.
Make it by combining the following in your juicer:
- 8 carrots
- 1 lemon
This refreshing carrot, citrus juice is great for anytime you're thirsty. The creamy consistency makes it a great addition to any meal.
4. Carrot, Cherry Juice
Juicing is all about trying new things. And few combinations are tastier than carrot, cherry juice.
This juice combines all the nutritional benefits of carrots with the nutritional benefits of cherries, particularly the high number of antioxidants they contain.
Make it by combining the following in your juicer:
- 8 carrots
- 1 cup pitted cherries
The result is a thick, flavorful slice of juicing heaven. We recommend this juice as a dessert beverage or healthy snack at any time of the day.
5. Strawberry, Watermelon Juice
Combine strawberries and watermelon in your juicer for a concoction that's almost more of a detox water than a detox juice.
Though the result is very light and refreshing, the combination of strawberries and watermelon brings a whole lot of nutrition to the table. In addition to watermelon's vitamin A and vitamin B, it also brings the high concentrations of vitamin C in strawberries into the mix.
Make it by combining the following in your juicer:
- 2 cups watermelon (cubed
- 1 cup strawberries
- 2 sprigs fresh rosemary
This juice is best enjoyed at any time of the day. It's very light so it should be treated more like a beverage than as a meal substitute.
6. Parsley, Kale, Apple Juice
Parsley is another often-overlooked juicing ingredient. When, in fact, it's loaded with antioxidants as well as vitamin A, vitamin C, and folic acid.
Combine parsley with kale and apples for one of the best-tasting juicing combinations around.
Make it by combining the following in your juicer:
- 1 bunch parsley
- 3 large apples (Granny Smith)
- 1 bunch kale
- 1 cucumber
- 2 lemons
Remember to balance out the parsley with the other ingredients. The flavor of parsley is overwhelming if the ingredients are combined incorrectly.
7. Ginger, Carrot Juice
Few ingredients are better for juicing than ginger.
Add it to any juicing mixture to aid digestion. Ginger also decreases nausea and adds a sweet, spicy flavor. Combine with carrots to mellow out this flavor to something more palatable.
Make it by combining the following in your juicer:
- 1-inch fresh ginger
- 4 carrots
- 2 oranges
The result is similar in consistency to orange juice. In fact, this juicing mixture is the perfect morning substitute for a glass of orange juice.
8. Pineapple, Kale Juice
Kale has been hot news lately in the world of health and nutrition.
And for a good reason – kale is packed with helpful nutrients, particularly beta-carotene, vitamin C, and vitamin K. It's also rich in calcium.
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Make it by combining the following in your juicer:
- 5 cups kale
- 1 cup pineapple
- 1 cucumber
- 1 lemon
The addition of pineapple, cucumbers, and lemons gives this juice its sweet/savory flavor.
9. Mango, Pineapple, Orange Juice
Few juicing combinations are more tropical tasting than this mango, pineapple, orange concoction.
The orange brings in lots of vitamin C while mango provides plenty of antioxidants and pineapple adds beta carotene, B6, and folate into the mix. The addition of kale ups the nutritional output of this juice even more.
Make it by combining the following in your juicer:
- 1 large mango
- 1 cup pineapple
- ½ orange
- 3 cups kale
The result is a very sweet juice. It's best used as a sweet treat during or after meals.
10. Celery, Ginger, Apple Juice
Celery is notable for its diuretic properties.
Combine it with ginger and apple for even more health benefits. This one-of-a-kind juicing combination for cleansing and detoxing is notable for helping the body get rid of excess toxns.
Make it by combining the following in your juicer:
- 8 celery stalks
- 1-inch fresh ginger
- 1 apple (Granny Smith)
- 1 bunch cilantro
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We recommend this juice as a post-workout drink thanks to the high amount of sodium in celery that's helpful for replenishing sweat.
All the juicing recipes outlined above taste great. They're all packed with powerful nutritional benefits.
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One additional tip is to add a small amount of sparkling water to each juice. It makes them more refreshing and easier to drink down.
Juicing Must Be Part of a Balanced Diet
We said it before, and we'll say it again – 100% juice diets are no good.
Though you regularly hear people recommending 100% juice diets for cleansing and detoxing, it's important to sort the fact from the fiction.
Juicing should only be used in combination with a balanced diet (and regular exercise). Never rely solely on juicing for your nutritional needs.
The cleansing and detoxing benefits of juicing are just as powerful when you eat a balanced diet around juicing. The additional nutrients you get from juicing enable your body to better absorb the nutrients from normal foods.
A good start is to replace one meal a day with juice. This will bring about the cleansing and detoxing benefits you're looking for without sacrificing your overall health. https://bestwfiles790.weebly.com/iconoclasts-2018.html.
Juicing Ingredients to Avoid
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There are few ingredients you should avoid altogether when it comes to juicing.
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Almost all fruits and vegetables have some benefits for juicing. What you should avoid doing is using these ingredients incorrectly.
The biggest juicing mistake people make is using the same ingredients day after day. You're far better off switching the ingredients up day to day and week to week.
Another major mistake is using only fruits. You should use roughly 75% vegetables to 25% fruits in your juicing combinations, especially if you plan to use juicing as a meal substitute.
Final Thoughts
Juicing isn't a cure-all. But supplementing an otherwise healthy lifestyle (both diet and exercise) with juicing has major benefits.
In addition to ensuring you get all the nutrients you need, juicing helps your body better absorb other nutrients, cleanse and detox from toxins, and boost energy.
Use the information outlined above to ensure you use juicing the right way so that you can reap all these rewards and more without any negative effects.
