One serving of fresh, homemade juice packs in serious flavor and a health-promoting punch. In fact, you can help to ward off chronic diseases and protect your health by incorporating more veggies and fruits –from deep, green leaves to sweet and tangy citrus – in your diet. Below, we list six health benefits associated with some of the most popular juicing ingredients.
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Some of the most well-researched immune-supporting nutrients include the powerful antioxidants, vitamins A, C, and E. Citrus fruits – like oranges and grapefruit – are particularly rich in vitamin C. For example, one large orange provides more than 163 percent of the daily value of this important nutrient.
Berries are jam-packed with powerful health-promoting compounds called anthocyanins. These compounds are responsible for imparting their bright purple, red, and blue hues. In a 21-year study of over 16,000 women, those who ate the most berries had the slowest rates of mental decline. Berries are a key part of the MIND diet – a diet based on years of research that outlines foods and nutrients that benefit brain function.
Potassium-rich foods are well-known to help to lower blood pressure by lessening the effects of sodium. They can also help ease tension in your blood vessels. Oranges, grapefruits and sweet potatoes are all good sources of potassium.
To help protect your skin from UV damage, you may want to sip on some juices that offer natural sunscreen-type properties. Tomatoes, pink grapefruit, watermelon, papaya, and guava, for example, provide the important antioxidant, lycopene, which has been shown to do just that. Vitamin A and beta-carotene, found in carrots, also exhibit similar results.
Research has shown that beets, or beet juice, can help speed up muscle recovery by fighting inflammation after a tough workout. Some experts also advocate for beet juice before working out because the nitrates found in beets may help to support healthy blood flow.
The antioxidants vitamin A, lutein, and zeaxanthin all play important roles in supporting eye health. One medium carrot provides more than 200 percent of the daily target for vitamin A. Carrots also supply lutein and zeaxanthin – both of which help to protect the retina and lens.