Newsletter 11
The number of households that own a juicer has dramatically increased over the past decade or so as more and more people discover the benefits that juicing has to offer. This newsletter will examine the benefits of juicing, the types of juicers available and will present some ideas for how to use your juicer.
The Benefits of Juicing Research suggests that fruit and vegetable juices can greatly enhance the antioxidant and micronutrient content of the diet leading to many potential improvements in health (1,2). Dietary antioxidants found in fruit and vegetable juices have been shown to reduce the risk of cancer, cardiovascular disease, neurodegenerative diseases and inflammation as well improving the functioning of the immune system (3,4). The evidence that diets rich in plant foods are protective against cardiovascular disease and cancer is thought to be mainly due to plant chemicals such as anthocyanins (5). Plants produce these chemicals in order to protect themselves from pathogens and insects and to deter animals from eating them (4). In consuming the plants human beings also derive health protecting effects. Whilst eating raw fruit and vegetables is great some nutrients are bound up in the fibre meaning there will be a loss of nutrients as the fibre passes through the digestive tract undigested. Juicing removes the fibre from fruit and vegetables thus rendering the nutrients and enzymes available to the body in a concentrated and bio-available form.
Here are some of the benefits of juicing: It’s easy to consume a far greater number of fruit and vegetables each day. Each juice is likely to contain at least 4 or 5 servings of fruit and vegetables. Just ½ a cup of juice equals one serving of fruit and vegetables. Freshly pressed juice provides an array of nutrients, antioxidants and phytochemicals in a form that is readily available to the body. The ingestion of juices puts no strain on the digestive system in the way that high fibre, raw fruits and vegetables can. This makes them great for people with compromised digestive function, inflammation in the colon and during periods of recuperation from illness or detoxification. Preparation of the produce is minimal. Edible skins, small pips and stems do not need to be removed. Produce just needs to be cut into pieces that will fit into the feeding tube. Juices are high in nutrients but low in calories so may aid in weight loss. Being high in potassium and low in sodium juices can help to eliminate retained fluid thus reducing bloating and puffiness. Flooding the body with nutrients from fresh juices can result in improved energy and vitality, a stronger immune system, clearer skin and healthier hair and nails.
A Note about Beetroot Juice Research from the Functional Food Centre and Oxford Brookes University found that beetroot had the highest total antioxidant activity and the most polyphenols compared to other vegetable juices (3). The high nitrate content of beetroot juice has been shown to reduce oxygen use during exercise and to enhance exercise performance and tolerance of high intensity exercise. It also helps to lower resting blood pressure (6,7,8)
Caution Removing the fibre from fruit and vegetables means that they release their sugars more quickly. Juices made from sweet fruits and vegetables may cause a sugar rush so should be used with caution by those with blood sugar control problems.
Types of Juicers In assessing the quality of the juice from different juicers it is important to note that during juice processing it is temperature and oxygen content that are the main factors responsible for the loss of nutrients. How the juice is stored can also affect nutrient levels. Vitamin C, for example, has been found to be quite stable when stored in metal or glass containers, whereas juice stored in plastic bottles has reduced vitamin C levels and a shorter shelf-life (9).
Wheatgrass Juicers These are made exclusively for extracting the juice from wheatgrass and other leafy greens. They cannot be used for juicing other fruit and vegetables. Both electric and manual wheatgrass juicers are available. It should be noted that most masticating and triturating juicers can be used for extracting wheatgrass juice.
Multi-purpose Juicers Most multi-purpose juicers can juice all types of fruit, vegetables and stems. Some have an attachment that allows for the juicing of wheatgrass. Some have attachments for making fruit ice creams, pâtés and nut butters.
Centrifugal Juicers These tend to be the least expensive juicers and are available from most department stores and kitchen shops. They have a spinning mesh basket that extracts the juice by grating the fruit or vegetables into fine pieces. These pieces are flung against the sides of the basket at high speed and the juice is extracted by centrifugal force. Being relatively inexpensive centrifugal juicers are often the first type of juicer that people buy. They provide an opportunity to experiment with juicing before investing in a more expensive model. They are generally easy to use and are able to juice a wide variety of fruit and vegetables with the exception of leafy greens and sprouts which some models do not do so well.
The main downside is that due to the high speed at which they spin the juice can become aerated and foamy which may cause rapid oxidisation. Oxidation destroys enzymes and nutrients so the health benefits are diminished. The higher the RPM at which they spin the greater the oxidation. Due to the high rate of aeration the juice will not store well and should be drunk immediately.
Masticating Juicers or Single-Gear Juicers These are generally only available from health stores and specialist websites. These are called masticating juicers because they work rather like our teeth. They grind up the fruit or vegetables in the same way that we chew. The pulp gets pushed against a mesh strainer which pushes the juice through while the pulp is ejected through a different slot. Masticating juicers tend to yield more juice than centrifugal juicers. They also run at lower RPMs so less foam is produced and there is less oxidation. Although the juice is best drunk immediately it will store fairly well in a flask for a day. Masticating juicers usually come with homogenising attachments for making nut butters, pâtés, baby food, fruit ice creams and sorbets. All masticating juicers, with the exception of the Champion, can juice wheatgrass.
Triturating Juicers
Juicers
or
Twin
Gear
As with the masticating juicers these are generally only available from health stores and specialist websites. These tend to be the most expensive and most efficient juicers. They have two interlocking gears that squeeze the raw fruit and vegetables at high pressure. This squeezing action breaks open tough cell walls and allows more nutrients and enzymes to be released. These have an even lower RPM meaning foam and oxidation are kept to a minimum. Although the juice is best drunk immediately it can be stored in a flask for a day. They usually come with attachments for juicing wheat grass and for making nut butters, pâtés, baby food, fruit ice creams and sorbets.
Juice Recipes
Beetroot Boost
Any fruit and vegetables can be juiced. Hard fruits such as apple and pears work better than soft fruits like peaches and mangoes. Soft fruits work well in smoothies, sorbets and fruit ice creams. For even more nutritional and cleansing benefits include wild plants such as chickweed, nettles and cleavers in your juices. Wild foods tend to be higher in antioxidants than cultivated plants.
Try this before exercise for improved performance or after exercise to speed recovery.
Here are some ideas for fruit and vegetables that can be juiced:
1 piece of root ginger
2 beetroots, washed, trimmed and cut into quarters 2 carrots, trimmed and halved 2 celery stems, trimmed and halved
Carrots
Push the vegetables through the juicer alternately. Stir and enjoy!
Celery
Raspberry Ripple Ice Cream
Beetroot
Raw, vegan, sugar free!
Tomatoes Kale
Most masticating and triturating juicers come with a special attachment for making fruit ice cream.
Spinach or chard
4 bananas, peeled and halved
Red peppers
250g/9oz raspberries
Cabbage Cucumber Broccoli Ginger Oranges Lemons Pineapples Grapes Watermelon Apples Pears Berries Parsley Chickweed Mint
Green Detox An excellent juice for cleansing the liver and bowels.
Put the peeled bananas and raspberries in the freezer for a few hours (or days) until frozen. Using the blank screen on your juicer push the frozen fruit through alternately to create a raspberry ripple effect. Serve with toasted nuts, cacao nibs or fresh fruit or enjoy it on its own. Variations Use other soft fruits and berries to make any flavour ice cream you like. Peaches, nectarines, apricots, mangoes, papaya, strawberries, blueberries and black currants all work well.
References Carter, B, Monsivais P, Drewnowski A. Absorption of folic acid and ascorbic acid from nutrient comparable beverages. J Food Sci. 2010 Nov-Dec;75(9):H289-93. Wootton-Beard PC, Ryan L. Combined use of Multiple Methodologies for the Measurement of Total Antioxidant Capacity in UK Commercially Available Vegetable Juices. Plant Foods Hum Nutr. 2012 Jun;67(2):142-7 Chirumbolo S. Plant phytochemicals as new potential drugs for immune disorders and cancer therapy: really a promising path? J Sci Food Agric. 2012 Jun;92(8):1573-7 Pal D, Banerjee S, Ghosh AK. Dietary-induced cancer prevention: An expanding research arena of emerging diet related to healthcare system. J Adv Pharm Technol Res. 2012 Jan;3(1):16-24. Drossard C, Frohling B, Bolzenius K, Dietrich H, Kunz C, Kersting M. Liking of anthocyanin-rich uices by children and adolescents. Appetite. 2012 Apr;58(2):623-8. Cermak NM, Gibala MJ, van Loon LJ. Nitrate supplementation’s improvement of 10-km time-trial performance in trained cyclists. Int J Sport Nutr Exerc Metab. 2012 Feb;22(1):64-71 Engan HK, Jones AM, Ehrenberg F, Schagatay E. Acute dietary nitrate supplementation improves dry static apnea performance. Respir Physiol Neurobiol. 2012 Jul 1;182(2-3):53-9
2 green apples, stalks removed and cut into quarters
Bond H, Morton L, Braakhuis AJ. Dietary Nitrate Supplementation Improves Rowing Performance in Well-trained Rowers. Int J Sport Nutr Exerc Metab. 2012 Jun 15. [Epub ahead of print]
2 celery stems, trimmed and halved
Marti N, Mena P, Canovas JA, Micol V, Saura D. Vitamin C and the role of citrus juices as functional food. Nat Prod Commun. 2009 May;4(5):677-700.
A large handful of kale 1 little gem lettuce, cut into quarters A quarter of a lemon, peeled but some pith left on A handful of fresh parsley or chickweed Push pieces of the fruit and vegetables through the juicer alternately. Stir and enjoy!
Writtten by Josie Cowgill Photos by Alan Martin Newsletter Design and Illustration by New Gaia Designs
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