Vegetable juices are a great way to increase our nutrient intake. But not every type of vegetable is suitable for juicing. Dry vegetables like broccoli and sweet potatoes can (and should!) Be juiced, but you won’t get as much juice. Leafy vegetables, carrots, beetroot, and other vitamin-rich options, on the other hand, are perfect for your juicer. Here are the 10 best vegetables to juicing if you’re looking for a high vitamin and mineral supplement. We’ll also tell you which vegetable juices are best to eat in moderation if you have certain health problems.
Which vegetables are suitable for juicing??
Kale is a very healthy vegetable with a mild taste that can be combined well with other fruits and vegetables in juices. This native superfood is a great source of several important nutrients, including vitamins A, C, and K. Raw cabbage is also particularly rich in antioxidants, including beta-carotene. Antioxidants neutralize harmful molecules called free radicals to protect the body’s cells.
In fact, drinking kale juice has been shown to increase risk factors for heart disease, including the bad LDL cholesterol, reduced. A study of 32 men with high cholesterol found that drinking 150 ml of kale juice daily for three months lowered LDL cholesterol by 10% and increased heart-protecting HDL cholesterol by 27%.
Because of their slightly sweet taste and impressive nutritional profile, carrots are the perfect vegetable for juicing. They are low in calories and high in vitamin A, biotin and potassium. They are also rich in carotenoids, which are plant pigments that act as powerful antioxidants in the body. These include beta-carotene, lycopene, alpha-carotene, and lutein.
Studies show that consuming foods that are rich in carotenoids result in lower levels of consumption Risk of degenerative eye diseases, heart disease, and certain types of cancer, including prostate cancer, connected is.
Due to its sweet taste, the carrot juice can be combined well with other vegetable and fruit juices such as citrus fruits, ginger and beetroot.
Beetroot not only impresses with its earthy taste and bright color, it also offers many health benefits. The tuber is packed with manganese, potassium, iron, vitamin C and folic acid.
Studies show that beetroot juice can naturally lower blood pressure and improve physical and mental performance.
The beetroot juice tastes good in combination with orange juice, apple juice and ginger.
Cabbage is a healthy and delicious vegetable that is also easy to juice. It belongs to the cruciferous family and is therefore a close relative of broccoli, kale, cauliflower, and Brussels sprouts. Studies show that consuming more cruciferous vegetables with one lower risk of diabetes, heart disease and inflammation connected is. Cabbage is particularly rich in vitamins K and C and also provides important micronutrients such as folic acid, manganese and vitamin B6.
A glass of cabbage juice helps with heartburn, gastritis (inflammation of the stomach lining) and can even be pain for stomach ulcers alleviate.
Spinach gives smoothies and juices a mild, fresh taste. The leafy vegetables are rich in vitamins A and C and provide a good dose of antioxidants like quercetin, kaempferol, and lutein.
A study of 27 people found that eating spinach for 7 days reduced systolic and diastolic Significantly lowers blood pressure. Also, some research suggests that spinach juice works as an antacid and for heartburn can help.
Cucumbers are high in water and can help you improve your Maintain hydration, essential for digestive health, kidney function, weight control and physical performance. They’re also low in calories, but high in potassium, manganese, and vitamins K and C. Cucumber juice helps for muscle cramps and is also good for the skin.
You can read more about the effects of cucumber juice in this article.
7. Swiss chard
Swiss chard is related to beetroot, Pak Choy and Co. and is also rich in nutrients such as vitamins A and C..
Some animal studies suggest that Swiss chard is particularly beneficial for diabetic can be. In a 45-day study in rats with high Blood sugar level It was found that adding Swiss chard extract to food could reduce the elevated levels by reducing the activity of the enzymes that make the blood sugar regulating hormone insulin control, changed.
You can add Swiss chard in almost any juice, or use it in place of the usual leafy greens like kale and spinach. The chard juice also tastes very tasty in combination with celery, carrots, cucumbers, apples and oranges.
Wheatgrass is the young grass of the wheat plant, which is often considered one of the most popular vegetables for juicing. It is a veritable nutrient bomb and provides a significant amount of iron, phosphorus, magnesium and copper, as well as 17 different ones amino acids – the building blocks of proteins. Also contains wheatgrass Chlorophyll, a natural plant pigment with strong anti-inflammatory and anti-cancer Properties. It is also said to be used in inflammatory bowel disease such as Ulcerative colitis help.
A study of 59 women showed that supplementation with wheatgrass powder for 10 weeks Triglyceride and cholesterol levels significantly lower and the Heart health can improve.
You can drink the pure wheatgrass juice as a small shot or add it to another vegetable juice to increase its nutritional value.
Celery has been a popular superfood for some time – and for good reason. In addition to its high water content, celery contains a good amount of vitamins A, K, and C, as well as antioxidants like kaempferol, caffeic acid, and ferulic acid.
Celery extract is said to improve heart health by normalizing blood pressure, triglycerides, and cholesterol levels. An animal study also showed that certain ingredients of celery strong anti-inflammatory properties that can protect against chronic diseases.
Many people like to drink celery juice straight (500 ml in the morning on an empty stomach), but it can also be combined with the juice of lemons, apples, ginger and leafy greens to make a tasty power drink.
Tomatoes are also a suitable vegetable for juicing. Not only are they low in calories, they’re also high in essential nutrients like vitamin C, potassium, and folic acid.
Tomatoes are also rich in Lycopene, an active ingredient that has been linked to a lower risk of prostate cancer, heart attack and stroke. Drinking tomato juice has been shown to reduce Inflammation, cranks the metabolism and improves the power. Tomato juice is still good for that liver, at diabetes, against constipation and high blood pressure.
Combine the juice from fresh tomatoes with celery, cucumber and parsley for a refreshing, healthy juice.
Vegetables that should not be juiced if …
… you have thyroid problems
Avoid large amounts of juice made from raw cruciferous vegetables such as Cabbage, broccoli and kale. Overdosing can upset the thyroid. People with thyroid problems should consult their doctor and be more careful when consuming raw cruciferous vegetables. It’s best to enjoy these vegetable juices once or twice a week.
… you have gas
If you puff up after drinking juices, consider the amount of cruciferous vegetables Broccoli, cabbage, kale or bok choy to reduce. While these vegetables are wonderful for health, when raw, they can cause gas in some people. You may be able to put these vegetables in the juicer when they are steamed.
… you have or have had kidney stones
Oxalates (oxalic acid) found in bananas, cherries, mangoes, beetroot, raw Spinach, Swiss chard etc., can cause oxidative damage or form kidney stones if consumed in large quantities. An excess of oxalates can also affect iron and calcium absorption. For most people, oxalates will never be a problem because the concentration isn’t that high. However, it is always good to know which vegetable juice could have which effect.
Vegetable Juices That You Shouldn’t Drink Every Day
spinach contains oxalic acid and raw Kale contains goitrogens. Oxalates are also found in bananas, mangoes, cauliflower and many other fruits and vegetables. Goitrogens come raw Cruciferous vegetables and in large quantities can impair thyroid function. Keyword: large quantities. Before you remove spinach or kale from your juice recipes, you should know that normal portion sizes of spinach and kale are harmless to health. Problems only arise when you ingest large amounts. Once or twice a week is okay. Vegans in particular need to be more aware of oxalates and goitrogens as they consume large amounts of fruits and vegetables.
The moral of the story is: Diversity is your friend. Most of the problems associated with juicing too many vegetables only occur when you eat significant amounts of these vegetables or drink them as juice each day. If you make sure that your meals and juices are varied, it is very unlikely that you will experience health problems as a result of juicing vegetables or fruits.