To juice or not to juice? In this article, you’ll find 10 benefits of juicing to help you decide. With so much confusing (and at times conflicting) information on the internet these days, it’s easy to get lost. I love juicing and have been incorporating it into my life for over a decade. If you’re intrigued by juicing, but not quite sure if it’s right for you yet, I’ve compiled a list of my top 10 reasons you might want to consider a regular juicing practice as well.
Table of contents
- It’s one of the easiest ways to incorporate a high volume of healthy ingredients on a regular basis.
- It’s easy (and less expensive) to make at home
- It’s delicious (when you know how to do it!)
- It’s a fantastic energy boost (and it’s better than coffee!)
- It keeps you hydrated.
- It’s like drinking salad (in a good way).
- It’s the perfect healthy fast food.
- It’s vegan (and helps you reduce food waste).
- It can help you reset your body and mind.
- Fresh juices are high in antioxidants
Good to Know
- Who could juicing not be right for?
- Bottom Line
- Recommended Equipment (+ slow juicer discount code)
- Sources & Further Reading
- Disclaimer
It’s one of the easiest ways to incorporate a high volume of healthy ingredients on a regular basis.
Busy schedules often make it hard to incorporate an adequate amount of fresh produce into your day-to-day life. The World Health Organization recommends consuming at least 5 portions of fruit and vegetables every day (excluding starchy roots). For most of us, that might not always be feasible, which is where juicing comes in handy. With juicing, you can effortlessly turn a large amount of produce (more than you could likely eat on its own) into a delectable juice in just a few minutes. Juicing therefore allows us to easily and regularly consume a high volume of nutrient-dense foods.
In addition to juicing, incorporating whole fruits into your diet is another excellent way to meet the recommended daily intake of fruits and vegetables. While busy schedules may make it challenging to consume the recommended 5 portions daily, scientific evidence consistently highlights the health benefits of whole fruits. Fresh fruits provide essential nutrients and fiber, promoting overall well-being. Including whole fruits alongside juicing offers an effective way to ensure a diverse range of nutrients and antioxidants are readily available for your body’s needs. This combination of juicing and whole fruits becomes an excellent and practical approach for those striving to maintain a nutrient-dense diet in the face of hectic lifestyles.
It’s easy (and less expensive) to make at home.
Don’t get me wrong, I love the convenience of juice bars, but price-wise, nothing beats making your own juice. With the right juicer (click here to read an in-depth review of the one I personally use and recommend), it’s also super easy to make fresh juice in minutes. Over time, you’ll become familiar with your local super market or farmers’ market’s best deal on seasonal produce. You can also often get additional discounts on produce you buy in bulk. Some stores, like CostCo, already offer discounted bulk items, while others often will upon request.
Embracing the variety of fruits available at your local super market or farmers’ market can turn juicing into a fun way to enhance your daily routine. Not only is making your own juice a delightful and creative experience, but it also promotes healthy eating habits. Exploring the seasonal produce options allows you to experiment with different flavors and discover new combinations that cater to your taste preferences.
Tip: I keep my juicer on the countertop at all times. This serves as a great reminder to make fresh juice and also makes the set up process even easier.
RECIPE: Watermelon Cucumber Juice
It’s delicious (when you know how to do it!)
As someone with a sweet tooth, I love juicing. That said, it’s best to combine your sweet fruits with plenty of vegetables to increase the nutrients you’re consuming and also to lower the amount of fruit sugar that’s entering your system. But when you know how to combine them, a little fruit goes a long way. Personally, I find that 1 serving of fruit (like an apple, a pear, or 1 cup of pineapple) is ideal in a 2-cup juice combined with plenty of greens and/or other veggies (check out a few example recipes here).
For the optimal route to a balanced diet in liquid form, vegetable juices are the best way to go. Combining sweet fruits such as an apple, pear, or a cup of pineapple with generous portions of greens, this glass of juice is a powerhouse of flavor and nutrition. It’s a quick and effective method to enjoy the benefits of a well-rounded, health-conscious diet, all in the form of a refreshing and nutrient-packed liquid delight.
It’s a fantastic energy boost (and it’s better than coffee!)
Again, don’t get me wrong, I’m a huge coffee lover. That said, over the years I’ve noticed that too much caffeine had a tendency to increase my anxiety and make it harder for me to get a good night’s sleep. I would drink upwards of 5 cups a day and as a result, I was sleep-deprived, jittery and increasingly anxious.
To be honest, I also wasn’t ever energized for long (hence the increased coffee intake). That’s because too much caffeine is both dehydrating and can cause insomnia and an array of other issues. Note that I said too much coffee, not just coffee. I’m a firm believer in balance, so I’m not telling you to cut out coffee altogether. All I’m saying is that if you’ve noticed some negative impacts as well and you’re looking for an alternative boost, juicing might be an option.
Personally, I’ve switched to decaf for enjoyment and whenever I need a quick energy boost that actually energizes and fuels me without impacting my sleep pattern or anxiety levels negatively, I drink a fresh juice. Tip: fresh juice makes for an excellent pre-workout drink.
It keeps you hydrated.
According to harvard.edu, The National Academy of Medicine recommends a consumption of about 9-13 cups of water for healthy adults (which equals 72-104 fluid ounces or approximately 2-3 liters). You might need even more if you’re consuming a lot of dehydrating liquids like alcohol. While juicing obviously does not replace water consumption, fruits and vegetables do contain a very high amount of water (some upwards of 90%) and can serve as an excellent supplement to your water consumption. Apps like Waterllama take this into account and will tell you exactly how much of your water intake your fresh juice makes up for.
Juicing is a fantastic way to stay hydrated while obtaining essential nutrients. The process extracts much juice from fruits and vegetables, providing a concentrated source of hydration with added flavors. This combination not only quenches your thirst but also ensures a diverse intake of important nutrients such as vitamins, minerals, and antioxidants.
It’s like drinking salad (in a good way).
Salads are an amazing way to include more veggies. Depending on your personal preferences, you may also find them delicious. I used to hate them until I learned to love them over time (it took a lot of effort and getting used to, but it can be done!). The only reason I don’t eat salads every single day is because they can be time-consuming to both prepare and eat.
Green juices allow me to get the nutritional benefits of greens without too much prep work and time. And on days I do have more time, I sometimes like to combine both for even more of a nutrient boost. Whether or not you actually like salads, juices are an excellent option.
Juicing is like drinking a tasty salad that gives you a natural energy boost. It’s full of vitamins and antioxidants, helping your overall well-being and supporting a healthy diet. Embrace the colorful world of juicing to keep your energy levels up and enjoy the benefits of a wholesome lifestyle.
(Note: just keep in mind that green juices can replace the greens in your salad, but not other elements like toppings, protein sources, etc, so make sure you use green juices as a supplement, not a regular meal replacement). Click here for my favorite “Green Salad” juice recipe.
It’s the perfect healthy fast food.
It usually takes me under 5 minutes to both prep my produce and juice it with my cold-press juicer, making it the ultimate healthy fast food. Furthermore, it’s easy to transport in a thermos or reusable bottle, thereby also making it an excellent on the go snack. The term “fast food” often has negative and unhealthy connotations, but it doesn’t have to! My favorite healthy fast food options include fresh cold-pressed juice, fresh whole fruit, veggie sticks and nuts or nut butter. It’s a quick way to add vital nutrients to your daily diet.
It’s vegan (and helps you reduce food waste).
There are countless ethical, environmental and health benefits to a plant-based diet and a vegan lifestyle. If you’re not vegan, but are looking to incorporate more plant-based meals and snacks, that’s wonderful. Every step truly does count! Since fresh juices are made from fruits, vegetables, and herbs, they are vegan by default. Additionally, juicing is an excellent practice for those looking to reduce food waste.
If you have leftover fruits and veggies, simply juice them and then either freeze them in ice cube trays or freezer-safe reusable bottles. You can then either add the frozen juice cubes to a glass of water for a refreshing infused drink or put the bottles in the fridge to de-thaw the night before you’re planning on consuming them.
It can help you reset your body and mind.
Longterm lifestyle habits will always be more beneficial than short-term cleanses or detoxes. That said, I do love the occasional 1-3 day juice reset to give my digestive system a break and to reset my mind (like a mini vacation at home) in addition to my existing regular healthy habits. Pair it with tons of rest, and gentle movement (like walking or yoga) for the ultimate mini reset.
TIP: click here for my 3-day juice reset, which includes tips on how to prepare and get started, a shopping list and juice recipes).
Fresh juices are high in antioxidants
Fresh juices are high in antioxidants (even more so when you use a cold-pressed juicer compared to a centrifugal juicer as this study shows). Antioxidants are substances that can aid in defending your body’s cells from damage brought on by free radicals. Free radicals are unstable chemicals that are naturally formed by the body’s numerous metabolic processes as well as when we are exposed to certain environmental toxins including smoke, radiation, and pollution. Free radical buildup in the body can lead to oxidative stress, which has been connected to a number of chronic illnesses and health issues. Free radicals are neutralized by antioxidants, which lessens the damaging effects they have on the body.
Due to their potential advantages, which include the following, antioxidants are crucial for preserving general health and wellbeing.
- Reducing oxidative stress: Antioxidants assist lessen oxidative stress and cellular damage by neutralizing free radicals.
- Preventing the onset of chronic illnesses: Chronic illnesses like cancer, heart disease, high blood pressure, and neurological disorders have all been linked to oxidative stress. By preventing oxidative damage, antioxidants may help reduce the risk of developing certain illnesses.
- Supporting the immune system: Antioxidants help to preserve the health and function of the immune system by shielding the cells from oxidative damage. It improves your digestive health.
- Increasing skin health: Antioxidants like vitamin C and vitamin E can help shield the skin from deterioration brought on by UV rays, pollution, and aging.
Good to Know
Who could juicing not be right for?
While juicing can have many positive health benefits for some, it might not be the right option for everyone. Juicing should be used with caution by people who have illnesses like diabetes. Furthermore, individuals who rely only on juicing as a meal substitute may not get enough of certain nutrients, such as protein and healthy fats. If you have underlying health issues, it’s crucial to speak with a healthcare provider before introducing juicing into your diet.
Bottom Line
Juicing has many amazing benefits and is an easy and convenient way to incorporate more fresh produce (and thereby nutrients) into your life. While it may not be for everyone, you just might end up loving it if you give it a try. It’s certainly changed my life for the better.
If you do decide to start juicing, keep in mind that cold-press juicers yield more benefits than centrifugal juicers (the one I personally use and recommend is the Nama J2 cold-press juicer, but this applies to cold press juicers in general) and that juicing is simply a great way to consume higher amounts of veggies in a shorter amount of time. It’s not a magic pill or the solution to all of your problems. It is, however, fun and delicious, and it can support your health and wellbeing goals in a significant way.
Recommended equipment
- A Cold-Pressed Juicer like the Nama J2 (Tip: use the discount code BOV10 at checkout to get $55 OFF).
READ MORE: NAMA J2 SLOW JUICER REVIEW & DISCOUNT CODE
Sources & Further Reading
- https://nutritionfacts.org/video/if-fructose-is-bad-what-about-fruit/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5438379/
- https://pubmed.ncbi.nlm.nih.gov/28867799/
- https://pubmed.ncbi.nlm.nih.gov/29311764/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421957/
Disclaimers
- The information provided in this article is for general informational purposes only and should not be seen as medical advice, diagnosis, or treatment. When making changes to your diet, always seek the advice of a qualified healthcare professional regarding any medical condition or concerns you may have.
- Please note that this site contains affiliate links and we may earn a commission if you make a purchase through those links at no extra cost to you.
Article & Photography by Kim-Julie Hansen.
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