- Juices and their benefits- Juices, whether derived from fruits or vegetables, are extremely crucial for the maintenance of a balanced diet. They provide essential vitamins, minerals and antioxidants needed for proper functioning of our body. For example, amla juice (Indian gooseberry) is abundant in vitamin C, which enhances immune function, while carrot juice is a great source of beta-carotene, which is important for vision. Juices are an excellent source of hydration. Juices of cucumber and watermelon with high water content assist the body by keeping the water balance. Fresh juices, along with their fibrous pulp, are good for digestive health and can alleviate constipation. Natural sugars found in fresh juices offer a rapid energy boost, making them excellent choices for pre-workout hydration or an afternoon energy lift. Certain juices made from celery or beets support detoxification by promoting liver health and helping expel toxins from the body. The antioxidants present in juices combat free radicals, lowering the risk of chronic illnesses like heart disease and cancer. Pomegranate juice, for example, has been associated with better heart health. Certain juices, such as those containing lemon, ginger or apple cider vinegar, can help suppress appetite and stimulate metabolism, helping to lose weight.
- The right way to have juices- The timing of having juice is very important. Freshly squeezed lemon juice should be taken on an empty stomach in the morning to flush out toxins and help in detoxification. A glass of orange juice as a pre-workout drink provides the necessary nutrition and energy to the body. It is best to avoid drinking juices after 4 pm as it may interfere with digestion and sleep.
Juices must be prepared freshly to retain maximum nutrients. Store-bought juices are loaded with harmful preservatives and added sugars and are very low in nutrient content. Better to avoid such drinks. Try to process your juice as minimally as possible. Retain the pulp of the juice as it helps to moderately spike the blood glucose. Balance the juices with the right combination of fruits and vegetables. For example, mix àpple juice with spinach to create a low-calorie nutrient-rich juice. Even though juices are healthy, they are dense in calories and natural sugars like fructose which spikes the blood glucose sharply. Thus have juices in moderation, say about 240 ml (a small/medium glass) of juice per serving. If a juice is too sweet or sour, consider dilution with water. Juices can be taken alone for rapid absorption. Also, it can be paired with meals with protein and healthy fats for balancing blood sugar levels. Consumption of juices must be done mindfully. Don’t just sip or gulp down your juices. Chew and squish the pulp of your juices for 5 seconds and swallow slowly sitting down somewhere silently. Savor its flavor and let the enzymes in your mouth get activated for proper digestion and absorption of juices. Juices are best consumed within 30 minutes of preparing to get maximum benefits. If storing, add a few drops of lemon to the juice to slow down oxidation and store in an air-tight container; consume within 24 hrs. Always choose seasonal fruits and vegetables and never stick to one type of juice to get varied nutritional benefits. Listen to your body; some juices might not suit you and can be heavy to digest or spike blood glucose drastically; adjust juice consumption accordingly. Try to use a slow-pressed juicer while juicing as it slowly squeezes the juice and preserves the nutrients better. - Juice recipes-
A. ABC juice- It is the apple, beetroot, and carrot juice. It is a nourishing juice that brings a glow to your skin. Blend 1 medium apple, 2 medium beetroots, and 4-6 carrots in a blender. For flavor, add a dash of ginger juice. Be mindful while adding ginger, as excess can make the juice pungent and irritate the throat. For extra freshness can add a bunch of mint leaves. Add a little water if needed. Strain the juice. Don’t add any sugar, salt, or spice as it drains away the nutrients. Can add half the pulp for a power-packed juice. It is an excellent post-workout drink and can be taken after yoga or exercise. People with diabetes, please avoid this juice.
B. Green juice- This juice is rich in chlorophyll which aids detoxification, free radical neutralization, and blood purification, maintains pH balance, reduces acidity, and prevents anemia. Blend 2 medium-sized cucumbers, a bunch of spinach leaves, 1/4 cup mint leaves, 2 medium-sized apples, and a dash of ginger. This helps in maintaining proper body weight. Strain and add 1 teaspoon of lemon juice.
-Triparna
