The Center for Disease Control (CDC) says “Eating more fruits and vegetables adds nutrients to diets, reduces the risk for heart disease, stroke, and some cancers, and helps manage body weight when consumed in place of more energy-dense foods.” Fruits and vegetables are full of anti-oxidants, which are responsible for giving your skin a nice glow.
If you are juicing or “blasting” to get more vegetables and fruits in your diet, congratulations! But, are you juicing with the one ingredient experts say you NEED to absorb many of the fat-soluble vitamins and nutrients in your juices?
That vital ingredient is FAT. A little fat is necessary to help your body absorb fat soluble vitamins – especially carotenoids from carrots. A recent study by the Department of Food Science and Human Nutrition and the Center for Designing Foods to Improve Nutrition at Iowa State University showed that the body absorbs a substantially greater absorption of carotenoids when salads were consumed with full fat then with reduced fat salad dressing. (The subjects ate salads then had their blood tested.)
“After ingestion of the salads with fat-free salad dressing, the appearance of alpha-carotene, beta-carotene, and lycopene in chylomicrons was negligible. After ingestion of the salads with reduced-fat salad dressing, the appearance of the carotenoids in plasma chylomicrons increased relative to that after ingestion of the salads with fat-free salad dressing. Similarly, the appearance of the carotenoids in plasma chylomicrons was higher after the ingestion of salads with full-fat than with reduced-fat salad dressing.”
So if you eat something containing good fat while you drink your juice, great. If not, you should consider adding a good fat to your drink. These are unsaturated fats and essential fatty acids and include foods like avocado, flax seeds or flaxseed oil (a source of omega 3 essential fatty acids) or cod liver oil (which gives you vitamin A and vitamin D as well as omega 3, cashews, walnuts or chia seeds. All of these can give you the fat needed so that you absorb all the nutrients in your juice drink.
How many fruits and vegetables should we be eating? The latest recommendation from the U.S. Departments of Agriculture and Health and Human Services is to consume nine servings of fruits and vegetables every day, which they say translates to approximately 2 cups of fruit and 2 1/2 cups of vegetables for someone consuming approximately 2,000 calories a day. These amounts vary and will go up or down according to the person’s age, sex, and activity level.
You can definitely get more vegetables and fruits in your diet if you start juicing them. Check out the attached video review on the NutriBullet Pro 900 watt motor series and read the review here. And get a good “Juicing for Beginners” recipe and review of an economical Black And Decker juicer here.