By Sarah Kamal Muggo
Lifestyle Author
What is Juicing?
Juicing is a great way to improve your health, especially if you’re not a big fan of fruits and vegetables. Juices help keep your skin hydrated and are excellent natural anti-aging remedies.
Fresh juices provide hydration and act as anti-aging, natural syrups.
All you need is a cold press slow juicer, a blender, and a citrus press. With these, you can enjoy a variety of nutrient-dense juices. Fresh fruits and vegetables help prevent disease, slow premature aging, and promote overall health.
Doctors agree that diets rich in fresh fruits and vegetables are not only preventative but also improve the management of diseases like cancer, heart disease, and obesity. Fruits and vegetables are high in fiber, low in fat, and packed with essential vitamins, minerals, and water.
Don’t Wait for Health Issues to Strike
Human nature often neglects health until problems arise. Even a simple headache can disrupt our day. More serious health conditions can have far greater impacts.
It’s important to take responsibility for our health. Staying active and maintaining a positive lifestyle benefits both ourselves and those around us. Teaching children these habits is equally important.
Benefits of Juicing
Juices are quickly absorbed, providing immediate nutrition and hydration. Experimenting with different combinations can lead to discovering new favorite mixtures. Juice bars like “Boost” and “Joe & The Juice” offer organic and delicious options, including smoothies and wheatgrass shots. Traditional drinks like shikanjbin, made with lemon and sugar (or honey), are excellent antioxidants rich in vitamin C.
Making your own juice (MYOJ) at home ensures you know exactly what’s in it and allows for portion control and hygiene. Smoothies, such as those made with bananas, pineapple, and berries, are also quick and nutritious.
The Importance of a Healthy Diet
Good food is essential for happiness. What you eat and drink affects your body and overall health. Juiced fruits and vegetables provide concentrated nutrition, aiding in disease prevention, boosting the immune system, and promoting vitality and a glowing complexion.
Different fruits and vegetables offer unique nutrients and health benefits. Fresh juice retains its nutritional value best when consumed immediately. If storing, use an airtight container in the refrigerator for up to a week.
Weight Loss and Nutrition
For weight loss, opt for low-calorie, high-fiber fruits and vegetables. Whole fruits should be your first choice over juicing. The following list ranks fruits and vegetables by nutrient density:
1. Bell peppers
2. Parsley
3. Kale
4. Broccoli
5. Spinach
6. Celery
7. Brussels sprouts
8. Cauliflower
9. Carrots
10. Cabbage
11. Beetroots
12. Pineapple
13. Cantaloupes
14. Watermelon
15. Tomatoes
16. Apples
17. Strawberries
18. Pears
19. Oranges
20. Grapes
21. Mint leaves
22. Blueberries
23. Coconut water
24. Grapefruit
25. Guava juice
Tips for Juicing
– Spinach has a rich green color.
– Celery has a strong flavor.
– Fruits add sweetness.
– Vegetables can be bitter.
– Water or coconut water can be used as diluters.
Mix strong-flavored vegetables with sweet fruits like apples or carrots to make them more palatable. Fruits are higher in natural sugars and calories compared to vegetables.
The antioxidants in juices help combat oxidative damage, which contributes to aging and illness. Maintaining your body’s health is like preventing rust.
The Role of Water
Water makes up about 70% of our body weight and is essential for all cell functions and temperature regulation. Staying hydrated supports digestion, excretion, and weight management. Aim to drink 1.5-2 liters of water daily.
Plain water is best, but flavored water with lemon, mint, or cucumber can add variety. Drinking water before meals can help reduce appetite.
Indicators of low water levels include a dry tongue, constipation, chapped lips, and feeling overheated. During hot weather and exercise, replenish your body with water to prevent dehydration.
Water balance is crucial for survival, with an intake of fluids, water from food, and metabolic water totaling around 2000ml. This balance is maintained through output via urine, stool, lungs, and skin.
Water is the purest and best drink for maintaining health.
From pg. 134, Fitness, Nutrition and Lifestyle in Pakistan by Sarah Kamal Muggo. Published in Pakistan, 2019.
