Best Vegetables to Juice: 5 Best Vegetables for Juicing
Juicing with fresh fruits and vegetables can be beneficial to any adult’s health—as long as it’s done right. It might be tempting to buy fresh juice off the shelf but, as you probably know by now, these ‘fresh fruit’ products are full of sugar and preservatives that make even the most veggie packed store-bought juices bad for you. The only way to make sure you’re getting the right blend of healthy, clean and beneficial ingredients is to make your own juice at home.
There are so many ways to juice and endless delicious recipes out there. That said, there are a few vegetables that are packed full of everything you need to be healthy now and stay that way in the long run. Let’s look at 5 of the best vegetables to add to your juicer in the future.
Celery contains a lot of antioxidants and nutrients such as Vitamin C and beta-carotene, but the thing that makes it such a great addition to any juicing recipe are its phytonutrients. Phytonutrients are present in plants to protect them from germs, fungi, and other infections and it’s thought that they can have similar effects on human health. Studies have shown that celery extracts have decreased the risk of oxidative damage to fats and blood vessel walls.
Celery can also prevent inflammatory reactions in the gut as well as decrease risk of stomach ulcers, control gastric secretions, and improve the integrity of the stomach lining. There are benefits to other body systems, too, as the pectin-based polysaccharides found in celery have been shown to decrease inflammation in the cardiovascular system. Plus, the phthalides celery contains can act as smooth muscle relaxants and can potentially lower blood pressure.
Beets are special because they contain a lot of betalains which has been shown to provide support for detoxification as well as being a powerful antioxidant and anti-inflammatory. They contain an impressive mix of rare antioxidants including betanin, isobetanin, and vulgaxanthin. These antioxidants act as anti-inflammatories by interrupting COX enzymes in the body and can help alleviate chronic, long-term inflammatory issues.
One thing about beets is that they lose some of their nutritional benefits after they’re cooked. That’s one reason why they’re so popular for juicing.
As for detoxification, the betalin found in beets triggers an enzyme called glutathione-S-transferase, which helps remove toxins from the body by connecting them to small nutrient groups that make them water soluble and easy to excrete in the urine.
When juicing cucumbers, it’s important to use the whole thing because their seeds contain a lot of phytonutrients. In fact, they have been shown to decrease triglycerides and bad LDL cholesterol while increasing HDL. Cucumbers have also been shown to inhibit the activity of COX-2, an inflammatory enzyme that can lead to several health issues.
Studies are being done on cucumber’s effects on blood sugar regulation as well, specifically preventing elevations that sustain over a long period of time. This could help prevent the cellular damage that occurs with sustained elevated blood sugars and can really affect the way people with diabetes approach dieting and weight loss.
While the fleshy part of a cucumber is crisp and cool, remember to include the seeds when juicing. That’s where most of the benefits are concentrated.
Carrots are rich in beta-carotene, vitamin C, and lots of additional antioxidants which is why they have so many awesome health benefits. Plus, research suggests that the best way to eat a carrot is raw which is why they’re such a perfect choice for juicing.
Studies have shown that vegetables with darker shades of orange and yellow provided the most protection against cardiovascular disease when compared to other color groupings.
One of the main antioxidants found in carrots is carotenoids, these have been shown to have anti-cancer effects because of how they interact with free radicals. This could offer some protection against lung cancer, colorectal cancer, and leukemia.
5. Bell Peppers
Bell peppers are also full of carotenoids as well as a lot of other beneficial antioxidants and vitamins, such as vitamins C, A, and B6. There’s also a fair amount of vitamin E, potassium, fiber, and plenty of phytonutrients too. Bell peppers come in green, red, yellow, and orange so just this one vegetable can help you get different color groups in.
Because they contain high levels of carotenoids, bell peppers have been found to help fight against heart disease and also contain high amounts of the antioxidants lutein and zeaxanthin, which both contribute to eye health and can even reduce your chances of having macular degeneration later in life.
While the vitamins in bell peppers help your health in the long term, they also provide an immune system boost that helps fight both serious diseases as well as minor ones like the common cold. In addition, the B vitamins also help with mental health, aiding your mood, concentration, and energy levels.
Juice that Works for You
As you can see, these vegetables all have many health benefits that keep you healthy today and can help make sure you remain that way as you age. Eating vegetables is great but, as we’ve discussed, the cooking process removes some of the impact. If you’re looking for a different way to incorporate raw vegetables into your diet, there is no better way than juicing.
The vegetables we’ve chosen cover a variety of colors which is a good indication that they include a variety of nutrients, phytonutrients, vitamins, and antioxidants. The bigger the variety of vegetables you eat, the more benefits you’ll receive. That’s why juicing makes it so easy to get the right mix, every day.