Fruit juices are rich in beneficial properties for the body but it is important to know which ones to choose from the packaged ones, how to make them yourself and in what quantities to take them to integrate them correctly in the diet.
Packaged fruit juices
The preparation of these fruit juices requires the pasteurization, heat treatment that causes the loss of numerous properties, such as vitamins, in particular the thermolabile; some minerals can be altered and all live enzymes are eliminated.
Among the fruit juices that we can find in large-scale distribution in supermarkets are:
> juices with added preservatives and sweeteners which have a duration of several months even a year
> fresh juices in the refrigerated counter that last a few days
> preserved juices, with a duration of a few months, composed at 100% from a single fruit, such as orange, pineapple and apple, because these fruits have a level of acidity that allows them to be preserved without adding preservatives.
There is always an excellent habit of thereRead the labels and choose fresh fruit juices or 100% single fruit juices. Those with numerous ingredients or on which the wording "concentrate of ..." is indicated should be excluded.
A fruit juice, however packaged, should have included the juice and pulp of the fruit we choose, water and possibly brown sugar and lemon juice (citric acid) as ingredients on the label.
At home we will be able to obtain juices and fruit drinks using different appliances.
Simple, fast in execution, cheap, noisy, quick to clean, it does not extract the juice from the fruit, however blend and keep all parts of the fruit. It usually comes added water or other liquids to allow the blender to perform its function as a chopper and this however lengthens and dilutes the substances. It is not a real fruit juice but it can still be inserted as a first possibility to start consuming more fresh fruit.
The extraction takes place by centripetal force with the obtaining of juice. The obtained juice is divided from the pulp and the speed is quite good even if the cleaning of the appliance takes some time. The cost is higher than the blender, but still cheap. The noise is still present and the fruit is cut into pieces before centrifugation. The contact and extraction method oxidizes some parts causing them to lose some nutrients, such as enzymes, due to the speed of rubbing and overheating of the gears.
The extractor is a household appliance specially designed for the optimization of fruit or vegetable juices and for the preparation of beverages from raw vegetables. Depending on the model, the cost is much more demanding. Noise is minimized, cleaning is quick and only takes a few minutes. It retains all the properties of fruit including enzymes thanks to the extraction mechanism that occurs by crushing the plant material rather than by centrifugation. There is no contact overheating and the juice extraction efficiency is excellent. This tool is certainly suitable for those who want to include vegetable juices in their daily diet.
What are cold-pressed juices and how to make them?
Pros and cons of fruit juices
On the side of pro we have:
- Reload of Vitamins e mineral salts. Fruit juices are extremely rich in these nutrients that are very important for all body functions and essential for our well-being. Choosing seasonal fruit and using many different types of fruit will allow you to recharge your reserves of vitamins and minerals.
- Presence of live enzymes. Enzymes are essential for numerous processes that take place in our organism; usually our organism produces them directly, but in fresh fruit they are present and alive and through the extraction of the juice we can integrate them without depleting and overloading our organism in the production itself. Cooking, exposure to air and industrial treatments destroy almost all of these precious allies.
- Presence of healthy and curative active ingredients and ingredients. Every type of fruit and every single variety contains nutraceutical and also biologically active substances useful for our well-being. Choosing different fruit keeps us healthy and helps every single system of our body. Furthermore, fruit is an excellent ally against aging generated by the free radicals present in the cells thanks to antioxidants present.
- Control in the quantities of meals. By eating and drinking more fruit we have a natural limitation in the quantities of other less healthy foods, thus leading to a decrease in body weight, déoxification and acalinization of the organism.
I against of fruit juices are:
- La lack of fiber. Fiber is an essential part of the diet as it sweeps away and cleans the intestinal tract to keep it functional and healthy, but it is lacking in fruit juices; therefore they cannot be substitutes for raw or cooked vegetable foods.
- Wealth of simple sugars. Simple sugars such as fructose and glucose are essential for the body to the extent that it is through glucose that our whole body regulates its energy. However, when there is an excess of glucose in the blood, it is partly stored as glycogen and partly can be accumulated together with the adipose tissue, causing weight gain. The presence of easily digestible simple sugars is on the one hand an aid for assimilation, on the other hand it must be known to contain especially if the quantities of food in subsequent meals are not reduced.
- Any preparation risks. The starting material, that is the fruit, must be fresh, preferably from organic farming to ensure the absence of chemical synthesis products. Furthermore, in the home preparation of fresh fruit juice it is necessary to maintain correct hygiene rules in order not to run into health risks. Storage is not recommended for fresh fruit juices which begin to lose their properties within 30 minutes of extraction.
When to drink them and in what quantities
The fruit juices are from drink between meals and it is still recommended to wait at least 20 minutes before ingesting other foods.
The temperature of fresh fruit juice is room temperature so as not to overload the body's thermoregulation system, at most slightly cool in summer but not from the refrigerator or with the addition of ice.
The quantities of fruit juices vary according to need and what we want to get from their intake. If they are used as a healthy curative intervention, it is necessary to reach at least 500 ml of fresh juices per day and prepare the recipes according to the specific needs of the case.
If they are used as a healthy curative intervention, it is necessary to exceed at least 500 ml of fresh juices per day and prepare the recipes according to the specific needs of the case. If the use of fresh fruit juices is intended as a food of the usual diet then we can also drink a lower one by evaluating if and how to eventually replace part of the meal or other foods.
Here's how to make vegetable juices