Not just juices and smoothies. The latest novelty of fruit and vegetables in juice version are fresh vegetable extracts. In recent times they have also conquered the healthiest celebrities, da Kate Middleton a Reese Witherspoon. And now they can be found everywhere, from bars to supermarkets, even if the benefits are much greater if you prepare them yourself at home.
«If the ingredients are combined well, they are an ideal solution for consume more raw fruits and vegetables. They allow you to stock up on enzymes, essential for digestive functions, of antioxidants, useful for counteracting cellular aging, and other valuable nutrients for health », explains the doctor Valentina Schirò, nutritionist biologist.
BECAUSE THEY HAVE MORE NUTRIENTS
With the extractor the juice is cold extracted. «The vegetables are slowly squeezed through a vine at a speed ranging from 40 to 80 revolutions per minute, a significantly lower speed than that of blenders and centrifuges, which exceed respectively the 1.000 and 10.000 rpm», Continues our expert. «Thus, compared to centrifuged and smoothies, the juices obtained with the extractor they retain most of the nutrients better of vegetables, starting with those sensitive to heat such as vitamins (in particular A, C and E), minerals and antioxidants ».
Another advantage of the extracts is that they are more digestible compared to fruit and vegetables eaten whole or in the form of smoothies or smoothies. "This other quality it depends on the absence of fibers, which makes vitamins and minerals assimilate faster by the body. The extractor, as well as the centrifuge, in fact it separates the liquid part (including water, minerals and vitamins) with fibrous pulp which instead remains in the device », Dr. Schirò continues.
THE TRICKS TO MAKE THEM EVEN HEALTHIER
For your extracts you prefer fruit and vegetables from organic crops. "These vegetables are generally richer in nutrients and in the case of fruit (when it is not too hard as in the case of peach, kiwi and apricot) the absence of pesticides allows you to also use the peel, the richest part of substances useful to the body », specifies the nutritionist. «Better then to bet on seasonal and different colored vegetables, so you are sure to stock up on all the vitamins, minerals and antioxidants your body needs ».
However, limit the quantities of overly sweet fruit varieties such as grapes, bananas, figs and plums, and overripe ones, more rich in fructose. «The risk is in fact that of fill up on high amounts of sugars, putting the line at risk »warns Dr. Schirò.
To make the extract more pleasant and contain calories you can also use spices instead of honey, white sugar and sweetenerthe. «Cinnamon, ginger, anise, in addition to correcting the flavor of the juice, thanks to their active ingredients they help control blood sugar levels, acting positively on sudden changes in blood sugar, responsible for hunger attacks », our expert always explains.
WHEN IT'S BEST TO DRINK THEM (AND WHEN NOT)
"Being an excellent source of sugars and vitamins, the fruit and vegetable extracts paired with a yogurt are great for a breakfast that does recharge your batteries as soon as you wake up», Says Dr. Valentina Schirò. “Eaten as a mid-morning or mid-afternoon snack, along with some almonds or walnuts, they allow instead of keep tiredness under control, replenishing precious minerals such as calcium, phosphorus, magnesium and potassium ».
On the other hand, it is not a healthy idea that of take them as a substitute for main meals. “These mixes lack important nutrients such as proteins and fats. Also, they have one poor satiating power due to the absence of fiber and the presence of sugars. The risk is therefore that of feeling hungry again shortly after ingesting them», Concludes the nutritionist biologist, who has also created for us the 3 recipes of extracts that you find in the gallery below and that have different effects, all very useful not only in the summer season.
DETOX per depurarti
1 avocado + 1/2 lemon + 1 piece of fresh ginger
↘ Why it works: avocado is rich in antioxidants (in particular Omega 3 and vitamin E) effective in helping the body to get rid of waste substances that slow down the metabolism causing the extra pounds.
Lemon also favors purification, because it ensures excellent quantities of minerals with a purifying action such as magnesium and potassium.
Ginger, on the other hand, helps the digestive system work and thanks to its active ingredients it stimulates the functionality of the organs used for the elimination of toxins, including intestines, liver and kidneys.
DEFLATING to regenerate you
1/4 of pineapple + 8 strawberries + 1/4 of lemon
↘ Why it works: pineapple contains bromelain, an enzyme that facilitates digestion and promotes blood circulation, counteracting heaviness, stagnation and water retention. In addition, it provides B vitamins that favor the proper functioning of the metabolism.
Together with strawberries and lemon, pineapple also allows you to fill up with many precious antioxidants, in particular flavonoids and vitamins A, C and E.
Strawberries also provide salicylic acid, which helps to alleviate the inflammatory states responsible for swelling.
MOISTURIZING to refresh you
1/2 cucumber + 6 lettuce leaves + 1/2 apple 50 g celery
↘ Why it works: this extract is a real natural supplement against the summer heat. Lettuce, cucumber and celery quench thirst and are rich in water and minerals (in particular magnesium, potassium, phosphorus) making them perfect for replenishing what is lost with sweating.
Furthermore, all together ensure valuable antioxidants that counteract the action of free radicals produced by exposure to the sun.
Finally, the apple provides excellent amounts of enzymes that help prevent digestive disorders, more frequent in hot weather.