Basket of Fresh-Picked Apples
Introduction Juicing, particularly organic juicing, provides your body with high quality, nutrient-packed fruit and vegetables juices. "Home-made" juices are easily digested, quickly absorbed into the bloodstream, and offer a simple way to increase your daily intake of fruits and vegetables, though the beneficial cellulose / hemicellulose / lignin / pectin fibre will be left behind in the pulp. Home-made juices are also nutritionally superior to store-bought varieties that have been processed and pasteurized, destroying beneficial enzymes and reducing nutritional value.
Common juicing foods include apples, beets, barleygrass, cabbage, carrots, celery, cranberries, cucumbers, dandelions, grapefruits, grapes, kale, lemons, oranges, papayas, parsley, spinach, sunflower sprouts, turnips, watercress, and wheatgrass. The combinations are only limited by your imagination and/or a good juicing recipe book. However, keep fruits with fruits and vegetables with vegetables. Apples are the only fruits that should be juiced with vegetables.
Benefits
In general, fresh juices provide your body with acetic acid, carbohydrates, carotenoids, chlorophyll, enzymes, essential fatty acids, flavonoids, trace minerals, phenols, proteins, sulphur, vitamins, purified water, and a large variety of other compounds, some of which have yet to be identified!
Fruit juices are generally high in vitamin C and have antioxidant properties. NOTE: Sweet fruits should be avoided if you have candidiasis. If you have diabetes, consult with your dietician, naturopath, or other health practitioner to determine any potential problems you may face when juicing fruits.
Vegetable juices support the immune system, balance metabolism, and facilitate the removal of acid waste from the body. Their antioxidant properties help slow the aging process and prevent against degenerative diseases.
Juicing herbs is an ideal method for administering these healing plants to children when dealing with various ailments and conditions. Herbs also make for an interesting culinary flare to many juicing recipes.
Bearing in mind the fibre factor, juicing provides your body with a higher concentration of nutrients than eating individual fruits and vegetables on their own. For example, one cup fresh carrot juice requires approximately one pound of carrots. As a result, your glass of carrot juice contains the equivalent nutrition of an entire pound of whole carrots in an easy to digest, easily assimilated form!
Helpful Hints
Use organic foods as much as possible when juicing for further benefits. While juicing has many beneficial effects on your body, using fruits and vegetables laced with fungicides, herbicides, pesticides, and preserving agents can negate some of the beneficial effects. If organic produce is unavailable or prohibitively expensive, use a fruit/vegetable rinse before juicing. Non-organic apples and cucumbers should be peeled as it is very difficult to remove all pesticide residue from these foods.
As previously mentioned, juice fruits with fruits and vegetables with vegetables. Apples may be combined with some vegetable juices.
Your body can only digest eight to ten ounces (237 to 296mL) of juice at one time. For maximum benefit, drink one serving and wait one hour until your next glass.
Your Juicer and You
Juicers range in price from several dollars to well over one thousand dollars. Hand-held orange juice makers are the simplest way to get freshly squeezed citrus juices. Electric juicers, on the other hand, are usually used to juice a variety of fruits and vegetables. Most machines extract the juice from the whole fruit/vegetable using either a direct separation process or indirectly through centrifugal force and discard most of the pulp and fibre. Juicers with a spinning basket are generally not recommended as they may leave too many nutrients behind in the pulp. Direct separation provides a higher quality juice.
Your juicer should be properly cleaned and maintained to receive the best quality juice. More expensive models reduce the amount of heat and friction created during the juicing process, which can break down beneficial enzymes and other nutrients in the juice.
Leftovers
Leftover pulp can be frozen in ice cube trays (cantaloupe, honeydew, and watermelon are ideal) or added to your composter. The pulp will quickly break down in your composter as juicing has made it easier for the microorganisms and other composter critters to turn the material into rich soil.
Preparing Fruits, Vegetables, and Herbs
As previously mentioned, use organic produce whenever possible or use a good-quality fruit / vegetable rinse available at your local health food store. Additional suggestions for various fruits and vegetables follows:
Fruits
In general, juice fruits with the skin on to retain beneficial nutrients. Apricots, bananas, citrus fruits, kiwi, melons, mangos, papaya, peaches, and pineapple should have their skin removed beforehand. Soft fruits with low water content should be pureed in your blender prior to adding to juices. This includes avocados, bananas, and papayas. Most fruits may be juiced with the seeds, but remove the pits from apricots and plums. Juice apples whole, but remove the seeds if using more than one apple per drink, as they contain very small amounts of cyanide.
Apples, grapes, and watermelon have a high water content and should be used as a base when preparing juices.
Vegetables
In general, juice vegetables with the skin on as it contains many beneficial nutrients. Waxed cucumbers, however, should be peeled and any remaining non-organic fare should be thoroughly rinsed in a vegetable wash. The more varied the colours in vegetable juices, the more nutritious the juice becomes as different colours contain different or complementary nutrients used by your body. For example, chlorophyll-rich green vegetables complement antioxidant-rich red and orange vegetables.
Broccoli, celery, onions, parsley, rutabaga, turnips, and other strong-flavoured vegetables should be juice in small quantities. 1/4 turnip per glass, for example, is more than adequate.
Carrots and cabbage have a high water content and should be used as a base when preparing juices.
When juicing garlic, place in vinegar for one minute beforehand to destroy any surface bacteria or mould and use only one fresh clove per two glasses of juice -- any more will irritate your gastrointestinal tract. If using reishi mushrooms, dip in boiling water to destroy bacteria. Puree mushrooms in the blender before adding to juices.
Rhubarb greens or carrot tops should not be juiced as they are toxic.
Herbs
Herbs are added to many juicing recipes, either for culinary or medicinal purposes. Use only very small amounts of fresh herbs, as they can be quite potent.
For herbs in capsules, combine 1/2 glass distilled water with 1/2 glass juice and add capsule contents. Alternatively, add the herb in tincture form, which provides better potency. This approach is ideal when administering herbal medicine to children.
Recipes
Juicing is very easy and can be quite creative! As you become more comfortable with your juicer, mix and match fruits and vegetables and enjoy the tastful bounty. Juices should be consumed immediately after preparation to ensure maximum nutritional value. You may store juices for up to twenty-four hours if kept at near freezing, but not frozen, temperatures, e.g., 2ºC/35.6ºF. To ensure freshness, pre-chill your juice for fifteen minutes in the freezer, pour into a pre-chilled glass thermos, and then place in the refrigerator.
The following recipes will help get you started:
Classic Carrot/Apple Juice: 6 - 8 carrots, 1 - 2 apples
Orange Juice: 3 peeled oranges
Very Veggie Juice: 5 - 6 carrots, 1 beet, 1 celery stalk (cut into 1 inch pieces), several leaves of spinach / kale / lettuce / cabbage
Ailments / Situations Where Used
Juicing is an effective means of providing your body with necessary vitamins and minerals. The juices generally energize and revitalize the body with vital fluids and essential nutrients and may be used to treat a large variety of situations. Keep in mind that you still must obtain fibre from another source to supplement that lost during the juicing process.
Apples contain vitamin C, pectin, and malic acid. This fruit promotes gallbladder and liver function, heals internal inflammation, lowers cholesterol, and cleanses and detoxifies the body. Use organic apples and leave the skin on for maximum effect. Five apples equal one glass of juice.
Beets also promote gallbladder and liver function and stimulate the lymph glands. This vegetable is mineral-rich, acts as a general blood cleanser, and is used to treat anemia and cancer. Juice both the root and the tops. One pound equals one glass of juice.
Cabbage is rich in vitamin A and C, calcium, and sulfur, and is used to treat cancer, eczema, heartburn, seborrhea, stomach inflammation, and ulcers. It is beneficial for colon inflammation and general colon disorders. Drink cabbage juice as soon as it is prepared to receive maximum nutritional benefit.
Carrots contain vitamins A, B complex, and C, and are used to treat arthritis, colitis, constipation, diarrhea, gout, rickets, and stunted growth. This vegetable also support the liver and is used to treat all forms of cancer. One pound equals one glass of juice. Dilute three parts carrot juice with one part water.
Celery is used to treat arthritis, dizziness, headaches, obesity, and poor appetite. It supports adrenal and brain function, has diuretic and relaxant properties, promotes carbon dioxide elimination, and neutralizes acid in the body. Six stalks equal one glass of juice.
Cranberry juice has antibacterial properties and is used to treat urinary tract infection. The fruit reduces urine bacterial concentration and contains an enzyme that prevents E. coli bacteria from adhering to the walls of the urinary tract. For more information, see the dedicated section on Cranberry Juice.
Cucumbers are used to treat acne and act as a blood cleanser. The vegetable promotes large intestine, spleen, and stomach function.
Dandelions have been socially stigmatized ever since the advent of chemical "lawn care" but their health benefits are extraordinary. The herb is rich in many minerals and is used to treat bacterial infections, candidiasis, cystitis, nephritis, fluid retention, fungal infections, hepatitis, high cholesterol, high blood pressure, kidney stones, and weight loss. Dandelions help heal infection, promote kidney function, remove wastes from and promote bile flow in the liver, and have diuretic and blood cleansing properties. Greens become more bitter after the plant has flowered. For more information, see the dedicated section on Dandelion.
Grapes contain a number of vitamins and minerals and their pleasant taste makes a welcome addition to many fruit juices. The fruit is used to treat edema and cancer and its antioxidant properties help eliminate toxins. Three cups equals one glass of juice.
Kale is rich in vitamins A, C, and K, calcium, chlorophyll, iron, potassium, and sulphur. This leafy green promotes blood clotting and is also used to treat intestinal disorders. Add small amounts to all vegetable juices.
Green, leafy vegetables are rich in chlorophyll, vitamin A, calcium, and many other vitamins and minerals. Darker coloured leaves are generally more nutrient-rich. These vegetables are used to support brain, gallbladder, heart, immune system, and spleen function and act as a cancer preventative. See also spinach, below.
Lemon juice generally detoxifies the body and is an excellent blood cleanser. Juice one skinned lemon into one glass of water. NOTE: If you are dealing with ulcers, avoid lemons and other citrus fruits.
Papaya is used to treat back pain, digestive problems, heartburn, inflammation, and ulcers.
Parsley supports adrenal, digestive, and thyroid function and has diuretic properties. Use only small amounts of this herb, as its effect can be quite dramatic. Add to other juices. For more information, see the dedicated section on Parsley.
Spinach is used to treat hemorrhoids and intestinal tract problems and may prove helpful with anemia. This vitamin and mineral-rich food cleanses the blood and can be used to supplement a number of nutritional deficiencies.
Turnips are rich in vitamin C and sulfur and are used to treat gout and obesity. The vegetable promotes uric acid elimination and the kidney stones that can result from this compound. Use both the roots and the tops.
Watercress is a nutritionally dense food rich in a number of vitamins and minerals. This acid-forming vegetable should be used in combination with alkaline vegetables such as carrots or celery.
Wheatgrass is rich in chlorophyll and is a very powerful food. It has antibacterial and blood-purifying properties, promotes the elimination of toxins, stimulates red blood cell production, and generally energizes the body. Use only small amounts for starters and add to other juices. For more information, see the dedicated section on Wheatgrass.
Vegetable juices prove helpful when dealing with obesity as they remove excess fat from the body. They also aid in recovery from situations of malnutrition or malabsorption.
Juicing is commonly used during fasting and detoxification. You may also choose to consume only juices one day per week to provide your body with a healthy, cleansing boost.
Contraindications / Precautions / Warnings
Do not use processed "juice drinks" as a juicing alternative. These products contain high levels of corn syrup and other refined sugars that have no beneficial effect on the body. Juicing should involve drinking liquids that are 100% real juice.
Juicing removes beneficial cellulose, hemicellulose, lignin, and pectin fibre from fruits and vegetables. Be sure to complement juicing with whole foods to ensure proper digestion and elimination.
If you have high blood pressure, liver or heat problems, or are pregnant or nursing, do not add any herbs to juices before consulting with your herbalist, naturopath, or other health practitioner.
The high fruit sugar content in freshly juiced drinks may make for bad teeth in children.
Juices should not be taken in combination with a regular meal as the increased fluid intake dilutes digestive enzymes in the stomach, leading to malabsorption and other digestive problems.
There is currently no consensus as to whether freshly juiced drinks are generally problematic for diabetics. Fruit sugar does not immediately require insulin for processing, but may pose a problem for some diabetics. Consult with your dietician, naturopath, or other health practitioner to determine the appropriateness of juicing for your needs.
Freshly juiced drinks are high in calories and may not be suitable for those who are overweight. Alternatively, such drinks may be ideal as a replacement for other unwanted foods in the diet. Again, consult with your dietician, naturopath, or other health practitioner to determine the appropriateness of juicing for your needs.
Ailment / Situation Listing
Juicy Sites
The following web sites provide juicing recipes and links that will help get you started.
About.com -- Vegetarian Cuisine -- Juicing Recipes
Juice America
See also
Detoxification, Fasting, Healthy Diet, and Organic Food
