Although I’m not a big fan of juice fasts or cleanses, freshly pressed juice does have one big advantage: Extracting the juice from fruits and vegetables yields a powerful concentration of nutrients. A single glass of freshly pressed juice can deliver the same amount of vitamins as eating an entire pound of raw produce.
Incorporating fresh juices into your diet can dramatically boost your intake of key nutrients — but juicing shouldn’t replace whole fruits and vegetables.
Although fresh juice has a high concentration of nutrients, juicing also removes most of the fiber, an important component that helps regulate appetite, digestion, blood sugar, and cholesterol. Fresh juice is best enjoyed as part of a balanced diet that also contains whole fruits and vegetables, whole grains, legumes and other nutritious foods. Enjoy up to 8 ounces of fresh juice a day.
Try combining one or more of the following juices into a nutrient “powershot.”
1. Beet juice for your heart.
Beet roots are high in folate, a nutrient in the B-vitamin family that’s linked to a lower risk of heart disease and cognitive decline. The natural sugars in beets also helps balance the flavors of other vegetable juices.
2. Kale juice for your eyes.
As a green juice, kale is among the best sources of lutein and zeaxanthin — two nutrients that help protect your vision as you age.
3. Watermelon juice for cancer protection.
In addition to being delicious and thirst-quenching, watermelon is especially high in lycopene, a nutrient that may help protect against breast and prostate cancer.
4. Parsley for blood sugar.
A handful of parsley lends a peppery spice to mixed vegetable juice. Parsley is also among the richest dietary sources of apigenin, a nutrient that may play a role in regulating blood sugar and preventing diabetes.
5. Bok choi for strong bones.
Bok choi, also known as Chinese cabbage, is a member of the the super-nutritious cruciferous vegetable family. It has a mild flavor that won’t overwhelm other juices. Bok choi is particularly high in calcium, which supports bone health.
