What to Know About Raw Juicing - Getting The Most Health Benefits

Raw juice from fruits and vegetables is a healthy, natural alternative to sugary drinks and a quick shot of essential vitamins and minerals. It's energy-boosting and provides many health benefits for the body, including detoxing and weight loss. 

However, like all foods, raw juicing should be kept in moderation to avoid unpleasant side effects. There are some magical combinations and some fruits and veggies you may want to use lightly or leave out altogether. As with all health regimens, we need to listen to what works best with our bodies.

What is Raw Juice? 

As opposed to pasteurized juices, raw juice is not altered in any way, whether through purification, heating, or cooking. Contrary to widespread knowledge, most of the juices sold in grocery stores in the United States are not raw. 

What Are The Health Benefits of Raw Juice? 

Raw juicing has many health benefits in general and that can be amplified within specific combinations. Some of these healing properties include: 

1. Provides Abundant Antioxidants To Your Body -

   Raw juice retains more antioxidants than processed juice. Antioxidants protect your cells from molecules called free radicals, possibly leading to diseases such as cancer and heart disease. 
   

2. Encourage Body Detoxification Process -

   Many fresh fruits contain the protein, glutathione, which helps our body detox harmful chemicals and feel refreshed. Additionally, drinking raw juices in the morning will help us start our day with clean energy instead of filling up with caffeine or simple sugar and carbs. 

3. Easier for Digestion -

   Juicing makes nutrients more accessible for our bodies to absorb than eating and breaking down whole fruits and vegetables.
   

4. Support with Weight Loss -

   You can get a significant source of vitamins and minerals from multiples fruits and veggies, sneaky in a few of your least favorites to mask them. Consider it as a supplement shot, not a meal replacement!  

5. Brain Protection -

   A study in 2006 determined that those who drank three or more servings of fruit and vegetable juice each week had significantly less chance of developing Alzheimer's those who did not. Curiously, those who were less active and smoked appeared to benefit from juicing the most. This reduction of Alzheimer's symptoms may be due to high levels of polyphenols in fruits and vegetables; this antioxidant is believed to strengthen the brain's neurons and keep them from deteriorating. 

Which Fruits and Vegetables Can Be Juiced? 

Various fruits and vegetables can be juiced! Not sure where to begin? Here are some super healthy and tasty blends to get you started! 

Immunity Boosting Blends-

• Apple, Celery, Cucumber, Garlic, Kale, Lemon, Spinach, Organic Powder Wheat Grass
• Beet, Celery, Green Apple, Ginger, Parsley
• Chard, Spinach, Lemon, Pear, Celery, Cucumber, Parsley, Ginger (High Alkaline)

Detoxifying Blends- 

• Apple, Celery, Cucumber, Ginger, Lemon, Kale, Spinach
• Green Apple, Cucumber, Fennel, Ginger, Kale, and Lemon
• Apple, Beets, Carrots, Ginger, Lemon
• Apple, Ginger, Lemon, Parsley, Spinach

Energizing Blends-

• Lime, Orange, Parsley, Kale, Spinach, and Cucumber
• Carrots, Ginger, Oranges and Turmeric
• Beet, Carrot, Ginger, Kale, Orange, Pineapple,

Fruit Lover Blends- 

• Apple, Lemon, Strawberry
• Orange, Grapefruit, Lemon, Cayenne 
• Watermelon, Lime, Mint 

Veggie Fiend Blends-

• Kale, Cucumber, Parsley, Lemon, Mint, Ginger, Lime 
• Kale, Apple, Lemon 
• Carrot, Apple, Beet, Lemon, Celery

There are so many combinations along with extra perks and bonuses you can be sneak in for an extra nutritious boost. A perfect way to start the day or have as an afternoon pick-me-up!

Although most fruits and vegetables can be juiced, here are some to avoid or advised to add in moderation: 

• Whole Apples- apples may be juiced, but seeds must be removed first. Apple seeds contain a chemical called amygdalin, which can be poisonous if ingested. 
• Pineapple - juicing pineapples take away its plentiful nutrients and vitamins, leaving behind excessive sugars that can quickly raise blood sugar levels to unhealthy amounts. Use sparingly.
• Whole Citrus- make sure to peel the citrus before juicing it, as peels have substances that may irritate the digestive system and are incredibly bitter. 
• Leafy greens- although perfectly acceptable to juice for most, avoid them if you are prone to kidney stones because they contain the chemical oxalate, which may increase chances. Use moderately.
• Pears- if you are particularly sensitive to fructose, avoid juicing pears because they contain the chemical sorbitol, which may act as a laxative. Use sparingly
• Avocados, Bananas, and Coconuts - although these are wonderful for smoothies, avoid juicing with a centrifugal juicer simply because they don't contain enough juice to make them worth your while.

Before juicing, make sure to thoroughly wash your fruits and vegetables to eliminate any pesticides, bacteria, or dirt tucked within. Also, when you're creating your delicious drink, feel free to save some ingredients for the end to blend them back with the juice.

There are two types of raw juicing processes: 

1. Centrifugal- this more common juicers grind the fruits and vegetables into a pulp with a high-speed spinning cutting blade. The spinning action simultaneously separates the juice from the solids.
2. Cold-pressed - also called masticating juicers, these slowly crush and press fruits and vegetables, collecting a higher volume of juice.

The orange juice you may buy in cartons is most likely pasteurized or went through another treatment process. Intense heat kills any potential bacteria but also breaks down the vitamins and nutrients that would benefit the body right along with it.

When buying or making raw juice at home, you want to keep these critical factors in mind:

1. Clean & Dry Surfaces and Produce Well -

   Any bacteria on the surface of prep station or produce can quickly spread through water or juices. Wash all fruits and vegetables thoroughly before moving forward, EVEN THE RINDS YOU WON'T BE USING!

2. Consume Raw Juice Right Away -

   This ensures bacteria doesn't have a chance to start growing, if present. You'll also get more nutrient content from juice that is less exposed to oxidation time.
   

3. Use a Quality Juicer -

   like the Breville Cold Centrifugal Juicer that has a cooling process that is as this ensures that nutrients stay in tact and are not destroyed by the heat created by the motor or spinning process
   

4. Use Organic Fruits and Veggies -

   - This is essential for avoiding pesticides, which will not wash off. If you don't have access to organic produce, stick with the Clean 15, and avoid the Dirty Dozen.
   

5. Don't Wait To Clean Up -

   It makes the clean up process much difficult later, and leaves your lovely juicer susceptible to bacteria and inevitable build up.

What are the Side Effects of Juicing? 

Although raw juicing has many health benefits for the body, it's important to drink them in moderation. The exact amount to drink depends on your body weight and health goals, but most experts recommend no more than 16-20 ounces per day.

Juices cannot substitute for consuming fruits and vegetables because whole fruits and vegetables contain fiber, which provides strength for your body and promotes healthy digestion. The body needs a balance of protein, carbs, and fats throughout the day.

Some people also may experience some side effects when drinking raw juices, such as headaches, stomach pain, and hunger pangs.

These are not usually a cause for concern. However, if you experience these discomforts, lessen the amount you drink per day and try blending some of the whole produce back with the juice, or eat a full, healthy meal with it to help your body adjust. 

Blending keeps all of the pulp and fiber that juicing leaves out. So, by drinking both the juice and blend mix, you will get all of the vitamins with the right amount of fiber to balance! 

Here are a few Super Delicious Superfood Smoothies to try out!

• Superfood Workout Booster Smoothie

• Chocolate Monkey Superfood Smoothie Bowl

• Hawaiian Spirulina Superfood Smoothie Bowl

• Piña Colada Superfood Smoothie

• 10 Vegan Superfoods for the Perfect Breakfast

Let us know your favorite raw juicing blends you've tried and loved in the comments below! Remember we also have out ➡️Share a Recipe⬅️ page if you'd like to share a plant-based recipe with the Assuaged Community!