The practice of drinking vegetable juices it is present in the hygienic philosophy, in the detoxification techniques, in natural nutrition in general and in particular in raw food, in the theory for maintaining the right pH by choosing alkalizing foods and finally in the context of natural cures as in naturopathy.
The preparation of fresh juices and their intake is recommended for at least 0,5 liter per day. This quantity is indicated by Norman Walker, pioneer of raw food and experimenter of plant extracts.
At the end of 1900 Norman worked and used these juices to improve the state of health and solve various ailments and diseases, obtaining excellent results on the people treated.
Which vegetable to choose for making juices
The most common vegetables and vegetables we have in our kitchens are the same ones that we need as ingredients for our juices.
Vegetables in which the usable part is the fruit: tomato, pepper, eggplant, cucumber, courgette, pumpkin.
Useful vegetables for juices extracted from leaf: chard, spinach, salad, rocket, radicchio, various cabbages.
Vegetables we collect the part of stem or the root,: beetroot, radish, daikon, celery, fennel, celery, carrot, leek, onion.
Here are 3 fruit and vegetable extracts for your body
How vegetable juices are prepared
There are many ways to get vegetable juice. On the market we find ready-made vegetable juices in which, however, usually the pasteurization or sterilization of the product considerably lowers the presence of nutraceutical substances and consequently also the beneficial properties of the juice.
If we prepare a juice at home it will be fresh and full of all those substances that are so important in vegetables, like vitamins, minerals and phytosubstances.
First of all it will be necessary to find fresh vegetables and preferably from organic farming. The starting raw material must be extremely fresh and healthy. The vegetable products collected and grown in a DIY way on the balcony garden or in your own family garden are excellent.
Choosing seasonal vegetables is preferable because it allows you to minimize the risk of pesticides or chemical residues and unlike vegetables grown outside their natural season.
The vegetables, after being cleaned and washed, are used to obtain their fresh juice. This juice must be consumed immediately, at the moment. Indeed conservation is not allowed: even if it took place in the refrigerator and in a closed bottle, it is not recommended precisely because it would still make the juice lose precious nutrients and beneficial substances, such as vitamin C, vitamin E and vitamin A.
Furthermore, the oxidation process occurs when the juice comes into contact with the air causing the transformation of the substances and the consequential loss of their benefits.
Tools for making vegetable juices
The three most used tools are the mixer (by glass or by immersion), the centrifuge andextractor.
- The blender it requires to be powerful enough to be able to chop even leathery vegetables such as roots and this is not always possible. It is also necessary to add a liquid, such as water, milk or vegetable milk to be able to blend the vegetables better. You will get an elongated juice and increased by any substances of the added liquid. However, it remains a fast, easy and inexpensive method.
- The centrifuge is an appliance invented precisely to produce juices. Through a basket that rotates at high speed and thanks to the centrifugal force, it manages to release the juice from the plant cells and pours into the container under the filter. The centrifuged juice obtained is 100% vegetable without the addition of liquids, although some substances may still have been lost during the centrifugation due to the friction and overheating of the moving device. Quite fast method, slightly more expensive tool and average efficiency. A disadvantage is the cleaning of the internal gears which varies between brands and models.
- The extractor is a sophisticated appliance that has been specifically designed to extract fruit and vegetable juices in maximum efficiency. It works with an auger that crushes the vegetable until the juice is obtained. The extraction efficiency is among the best ever, it is silent and easy to clean. The speed of movement is very low and this allows you not to lose substances and active ingredients. Surely the disadvantage is the cost of the appliance and this must be evaluated according to the frequency of use in the family.
Types of juices
There are many vegetable juices and, depending on the starting vegetable and the combinations, we can have them energizing, detoxifying, vitamin juices, and which more generally help the well-being of specific systems (for example the digestive system) or which calm or support the entire organism.
- Energizers: with spinach and green apples or asparagus, celery and carrots.
- Vitamins: with beets and pear or courgette, tomato and basil.
- Detoxifying: with celery, fennel and apple or red cabbage and apple.
Pros and cons of vegetable juices
As we have seen, every extraction method with a blender, centrifuge or extractor has its pros and cons. The best method to maintain all the properties, having the maximum efficiency and obtaining all the advantages of fresh juices is definitely theextractor, but it is also the most wasteful in economic terms.
If the use of vegetable juices becomes part of the eating habits of the entire family then this expense will also be sustainable for the well-being of all members.
Il pro of vegetable juices is theintake of large amounts of minerals and vitamins, antioxidants and phytonutrients and all those nutraceutical or active-effect substances that they are capable of protect and heal the body as well as feeding it in a healthy and balanced way.
Un against of vegetable juices is the possibility of thinking that once you have drunk the juices it is not necessary to eat raw or cooked vegetables. You need to know that part of the fiber is absent in vegetable juice.
It's important take fiber in the right quantities: in fact, while on the one hand it serves the body to cleanse itself and detoxify itself, on the other hand too much fiber can cause problems and we must pay particular attention to growing children who have an immature digestive system.
Juice is easier to consume than raw or cooked vegetables but should not be a substitute for plant foods in solid form, rather in addition to daily eating habits.
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