There’s no doubt that eating more veggies is good for you, particularly if you want to improve your odds of staying fit, strong and healthy as you get older, and one of the best ways to do this is through juicing.
ALSO SEE: 7 top tips for following a plant-based diet
Why juicing veggies is a good idea
Juicing is ideal for a quick nutrition boost for the whole family as it offers you a chance to include more plant-based foods in your diet. This is a great way to lower your risk of a whole host of conditions including heart disease, type 2 diabetes and cancer. Juicing also helps to aid digestion and boost the immune system – thanks to the high antioxidant profile of most veggies.
The truth is, very few of us manage to reach “the five a day” target. This is where juicing really helps. Fresh juices provide a simple and delicious way to boost your intake, but be careful of pure fruit-based smoothies as they can be high in sugar. “Veggie based juices are lower in sugar, so mixing fruits with vegetables will help to reduce the overall sugar content,” says wellness and fitness expert, Lisa Raleigh, who swears by juicing.
“I really believe in juicing and make a fresh veggie juice every morning, but I make sure it’s made with mostly veggies and only a little apple for sweetness. My daily juices give me the energy I need to get through the day, plus, I find that I’m more resilient to the common cold or tummy bug going around. It’s amazing just how great your body feels after nourishing it with the right foods,” she adds.
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When juicing…
- Use almost any raw fruit or vegetable to make your juice. Those made from green veg such as brocolli and spinach are often an acquired taste while apple, carrot, red pepper and citrus are favourites for many.
- Choose ripe, but not overripe fruit. Avoid bruised or wilted produce and whenever possible, buy organic.
- Buy little and often as levels of vitamins and phytochemicals diminish during storage.
- Always wash fruit and vegetables thoroughly before juicing.
- Always drink your juice straight after preparing it, as the nutrients in the fruits and veggies oxidise rapidly.
Feeling a little under the weather? Make Lisa Raleigh’s supercharged juice for a quick boost:
Veggie juice recipe
You’ll need:
- 2 apples
- 2 carrots
- 2 beetroot
- 2 baby marrow
- 2 stalks celery
- 1 piece ginger, peeled
- 1 lemon
- 1 handful spinach or 1 kale
- 1 handful cabbage
- 1/4 cauliflower
- 1/4 broccoli
- 1/2 green pepper
- 1/3 cucumber
Method:
Blitz all ingredients together in a blender and enjoy!
What type of juicer is best?
If you’re looking for pure juice, extracted from the pulp, skin etc, then your best best is a high performance juicer such as the DNA Cold Press Juicer, R3,995. It’s pricey, but it’s made with a wide feeding chute which makes it easier to feed a variety of whole fruits and veggies into the juicer in one go. It also has 3 strainers, for sorbets, juices and smoothies.
If you prefer juicing whole fruits and veggies – to get additional fibre, you can’t go wrong with the Nutribullet High Speed Blender, R1,599. This powerful machine breaks down the skin, pulp and juice of the fruit or vegetable without losing any nutrients or fibre. Plus, the final juice is super smooth and tasty.
ALSO SEE: How to grow your own vegetables at home
Written by nutritionist and food writer, Fiona Hunter
DISCLAIMER: Before starting any diet, you should speak to your doctor. You must not rely on the information on this website/newsletter as an alternative to medical advice from your doctor or other professional healthcare provider.
