The Good Juice Guide

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The Good Juice Guide

 

http://worldmysteries9.blogspot.com/2010/0...uice-guide.html

 

 

In any one week, three out of four adults don't eat a single piece of citrus fruit, more than half of us don't eat an apple or a pear, and two out of three don't touch any type of green vegetable.

 

Add cold weather, stuffy offices and centrally heated homes, and it's no wonder that the average adult will get at least two colds this winter.

 

However, juices, whether fruit or vegetable, offer one of the most effective ways of keeping your immune system fighting fit this winter.

 

All juices are great because each one provides a slightly different blend of all those essential vitamins. They're fast, efficient, and they taste fantastic.

 

Here, we present a top ten of juices.

 

CARROT JUICE

160ml glass: 64 kcal

 

Carrot juice contains high levels of potassium, significant amounts of magnesium and some calcium, which makes it one of the most beneficial juices you can drink because, apart from iron, these are the three minerals women are most likely to be deficient in because of poor diets.

 

It is an excellent source of beta-carotene and other carotenoids that the body turns into vitamin A. This vitamin helps to improve night vision - so carrots really do help you see in the dark - and reduce the risk of age-related cataracts.

 

The antioxidant properties of carotenoids help to lower the risk of cancer of the lung, bladder and stomach.

 

This health-enhancing juice also contains another powerful antioxidant enzyme called alpha-lipoic acid, which boosts the ability of vitamins A, C and E to get rid of harmful free radicals in the body.

 

ORANGE JUICE

160ml glass: 75 kcal

 

One small glass of orange juice provides more than 150 per cent of the vitamin C an adult female needs in a day.

 

Flavanoids present in the orange juice work with the vitamin C to boost immunity and strengthen blood capillaries, helping to prevent those unsightly broken blood vessels that can appear close to the surface of the skin on the face.

 

Fresh orange juice is also a good source of thiamine and folate.

 

Thiamine - or vitamin B1 - is involved in the production of energy. Folate is another B vitamin that helps to promote healthy blood.

 

It is also especially important for pregnant women or those planning to become pregnant because it plays a major role in the prevention of neural tube defects such as spina bifida.

 

APPLE JUICE

160ml glass: 61 kcal

 

This is delicious and also provides some vitamin C - a 160ml glass contains approximately half of the recommended nutrient intake for anyone aged between 19 and 50. However, apple juice has relatively little to offer in terms of vitamins and minerals compared with many other fruit and vegetable juices.

 

MANGO JUICE

160ml glass: 62 kcal

 

 

 

Mango juice is another good source of vitamins A, C and E.

 

Recent research shows that these three vitamins work as a powerful threesome fighting disease causing free radicals and helping to prevent the ageing process. One small glass also provides 16 per cent of the amount of iron an adult female needs in a day.

 

GRAPEFRUIT JUICE

160ml glass: 53 kcal

 

One 160ml glass provides 120 per cent of the amount of vitamin C those aged between 19 and 50 need in a day.

 

Grapefruits are also a good source of beta carotene, a powerful antioxidant which, if taken in adequate amounts, can lower the risk of certain cancers.

 

Pink grapefruit juice also contains lycopene, another very powerful antioxidant that has been shown to lower the risk of cancer of the prostate, lung, stomach, pancreas, bowel and breast.

 

Lycopene can also prevent the formation of blood clots and therefore lower the risk of heart attacks and strokes.

 

TOMATO JUICE

160ml glass: 58 kcal

 

Tomato juice is a good source of vitamins A and C, both of which help to mop up potentially harmful free radicals that can cause cancer, heart diseases and even wrinkles.

 

Tomatoes are also a great source of lycopene. In Europe, researchers have found that a high intake of this extremely powerful antioxidant can lower the risk of heart disease by as much as 48 per cent.

 

A recent review of 72 studies found that lycopene is particularly effective in reducing the risk of prostate cancer, although there is some doubt over whether tomato juice is as effective as eating the whole tomato. Some tomato juices also contain high levels of salt, which can cause high blood pressure and heart disease.

 

PINEAPPLE JUICE

160ml glass: 66 kcal

 

 

 

Pineapple juice is a great source of vitamin C, but also contains the health enhancing enzyme bromelain.

 

 

This is thought to aid digestion, reduce sinusitis and heal minor injuries, particularly sprains, strains, muscle injuries and pain.

 

Research has even found bromelain effective in reducing swelling, bruising and pain for women having had minor surgery after giving birth. Some studies have indicated bromelain may help to reduce symptoms of angina, asthma and bronchitis.

 

VEGETABLE JUICE

160ml glass: 33 kcal

 

 

 

Vegetable juices are an excellent source of vitamins A and C, and a good source of potassium. According to the Dietary and Nutritional Survey of Britain, 27 per cent of the adult female population are deficient in potassium, which can cause weakness, loss of appetite and nausea.

 

A large glass of vegetable juice can provide up to 30 per cent of the potassium needed in a day. It also contains plenty of the powerful disease-fighting compounds phytochemicals and small amounts of calcium and iron.

 

RED GRAPE JUICE

160ml glass: 74 kcal

 

 

 

Red grape juice has excellent anti-ageing properties, containing similar amounts of flavanoids to red wine. This helps to dilate blood vessels and increase blood flow to the skin. The quercetin in the juice also helps to prevent blood clots.

 

According to Janette Marshall, author of Eat To Beat Your Age (Hodder & Stoughton, £10), one glass of red grape juice is as effective as drinking two glasses of red wine in preventing heart disease.

 

Grape juice also contains resveratrol, which has been reported to have anti-cancer activity in test tube and animal research.

 

CRANBERRY JUICE

160ml glass: 78 kcal

Cranberry, high in vitamin C, is also renowned for preventing urinary tract infections suffered by more than 60 per cent of women at some point in their lives. It prevents the E.coli bacteria, which cause the infections, from sticking to the wall of the bladder or the urethra.

 

ORGANIC V CONVENTIONAL

 

Whether organic juices taste better or are even more nutritious is debatable. However, buying organic will reduce your chances of consuming harmful chemicals such as pesticides, fungicides, nitrates and artificial fertilisers.

 

This is especially important if you are planning to give juices to your children - studies have shown they are more vulnerable to toxins.

 

HOMEMADE V COMMERCIAL

 

Vitamins and minerals are sensitive, which means they can begin to deteriorate minutes after juicing your fruit and vegetables. Therefore, you really can't beat either juicing your own or buying them freshly prepared from a juice bar.

 

However, juices bought in shops are still highly nutritious, more convenient and less messy.

Posted by World