Juicing & Fruit Juice: Vibrant Nutrition IF You Keep the Fibre

With branded blenders and an enticing variety of colours and flavours, blending fruits and vegetables into juices is a popular health & wellness trend. Many sweet fruits are popular ingredients to add, but even without sugary fruits, blending plant materials make more sugar content bioavailable [1,2]. On the up-side, each different vegetable and fruit contain several thousand types of nutrients, vitamins and antioxidants with a plethora of clinically demonstrable health benefits [2,3,4]. So is juicing worth it, or should we just eat fruits and vegetables un-processed?

Pure Fruit Juice Power. A thorough review by Dianne Hyson explores the many times where 100% fruit juices have been tested for their different effects on people [5]. When testing beverages containing nothing but fruit, study after study shows that the regular consumption of pure juices has strong health promoting properties. Health issues and diseases such as high cholesterol, obesity, multiple forms of cancer, high blood pressure and chronic inflammation may all be significantly reduced by regular consumption of different pure fruit juices, and possibly blends that are made solely from 100% fruit content [5].

Fortunately, the fruits that have such potency against a varied assortment of chronic diseases are not rare delicacies only grown in remote jungles! Significant evidence shows that maintaining daily consumption of 100–400 mL of pure juices from regularly available fruits including apples, oranges, pomegranates, grapes, cranberries and grapefruits may help mitigate many, if not all of the aforementioned health concerns [5].

Many of these intervention experiments were small-scale studies (i.e. with anywhere from 9–146 people tested in different experiments ranging from single dose effect to double-blinded controlled studies), and as such require repeating with a larger number of people to undoubtedly prove observations. However, the number of individual, independent studies form their own body of reproducible evidence that regular consumption of pure fruit juices is likely to have reproducible benefits in mitigating chronic diseases.

100% Fruit Juice has Many Benefits… (credit: __Sherry__ ) [Odeshe.co.uk]

Mental Health. A small, 3 month study on lifestyle interventions, supplementation and neurological diseases identified that all 21 people who…