What Are the Benefits of Juicing Vegetables and Fruits?

by Colleen Meheen

Juicing is an easy way to consume ample nutrition.

Dejan Ristovski/iStock/Getty Images

Juice extractors grind food into small pieces that are spun to extract juice from the pulp. Juicing is a way of supplementing your diet with the valuable nutrients found in whole foods, such as fruits and vegetables. Whether you are fasting, dieting or supplementing an already healthy diet, juicing can offer a wide range of vitamins and minerals to support your health.

Types of Juicing

Various types of juicing can accomplish different things for your body. Juicing vegetables provides ample vitamins and minerals, but very little effect on your blood sugar, as vegetables are generally low in sugar. Juicing fruits provides a very tasty treat, packed with nutrition, but high in sugar content, as one small glass of juiced apples will require four to five apples in total, more than 350 calories and 85 grams of sugar, according to the USDA National Nutrient Database. Juicing grasses such as barley, oat and wheat grass are great ways to get the rich chlorophyll found in deep green foods, along with other minerals, according to the January 2011 issue of "Nutrients."

Significance on Health

Juicing is a great avenue of supplemental health support if you are not able to consume adequate amounts of actual fruits and vegetables. You may not like the taste or texture of the actual foods, so juicing them and mixing them together may make you more apt to consume fruits and vegetables you normally wouldn't eat, according to Doctoroz.com. If you are on a liquid diet for a specific health issue, juicing is an optimal way to support your overall health.

Benefits of Fruits

Fruit is very rich in flavor and color, and can create very satiating juices that support your overall health and well being. Fruit juice is sweet, and provides a full and satisfied feeling as you enjoy it. Fruit juicing is optimal for children, as children enjoy sweet flavors, and will consume ample nutrients as they sip a freshly juiced drink. A study in the 2010 issue of the journal "Health Promotion," states that juice provides valuable nutrition to young adults, and consumption of 100 percent juice is associated with lower consumption of total fat and added sugars.

Benefits of Vegetable Juicing

Juicing vegetables makes ample nutrition available through a quick and easily accessible avenue. Sipping an 8-ounce glass of spinach, broccoli, kale and celery will provide more than 45 flavonoids, with kaempferol and quercetin heading the list, according to a study in a 2009 issue of the "Journal of Agricultural and Food Chemisty." These flavonoids combine both antioxidant and anti-inflammatory benefits in a way that gives kale and other deep green foods a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress, according to Nutrition-and-You.com. Non starchy vegetables, such as leafy greens, celery and broccoli, juiced with herbs, such as mint or cilantro, can create a health-boosting tonic without a major impact on the blood sugar.

Points to Consider

The juices from fruits and starchy vegetables such as carrots or beets can contain a lot of sugar, which may be harmful for diabetics and can contribute to weight gain. Use juicing as a supplemental tool to your diet. Too much juicing can create symptoms such as diarrhea and cramping, suggests the American Cancer Society. Juice vegetables for the larger portion of your drink, then add a small fruit item to taste.

Photo Credits

  • Dejan Ristovski/iStock/Getty Images

About the Author

Colleen Meheen is a certified personal trainer through the ISSA, and has years of experience in the fields of holistic nutrition. Her passion for preventative wellness creates her active lifestyle up in the Rockies of Colorado. She has been the fashion editor for Lifestyle Media Group and an inspirational writer for Reign Media Group L.L.C.