Benefits of Juicing and its Healing Power [The Ultimate Guide to Juicing]

We can’t ignore the fact that juicing is a huge trend.

A little more fruits and greens here and there is good for our body. In a world that’s increasingly getting dirtier and more artificial, a juicing detox can go a long way to protect our health and well-being.

What we typically eat doesn’t always provide all the nutrients we need to fuel our daily body functions. It is why juicing came to be. People from long ago realized that the food we eat is not enough to nourish us, or perhaps even sustain us perhaps. This may be true. But if you want to live to the ripe old age of over a hundred, that’s a difficult feat nowadays since people often die young because of excessive environmental stressors, pollutants and dangers.

These unhealthy environment and lifestyle are the reason why people resort to juicing. The juicing popularity was also influenced by all the Hollywood stars and celebrities swearing by its benefits.

Like with all the rest, juicing may work for some but not for all. Regardless, a glass of fresh juice now and then can do wonders. Your body deserves something nutritious and not just the type of junk you consume each day. The good thing is that juicing provides people, especially picky eaters, a chance to nourish their bodies by drinking nutritious juices filled with nutrient we would miss if we were forced to eat entire fruits or veggies we don’t like to eat. After all, we are what we eat no matter how cliché it may sound. But most of all, we are what our body absorbs.

History of Juicing

Perhaps the first ever documented proof of people “juicing” for its health benefits were recorded in the Dead Sea scrolls from 150 B.C. to 70 A.D. The scrolls described juicing method used to make “a pounded mash of pomegranate and fig” to enjoy “extraordinary strength and subtle form”.

They used a grinder and linen or an Apothecary mortar and pestle in juicing. In most cultures all over the world, they used plants and herbs and they were used either internally or externally to remedy many health conditions. Green juice is basically a part of healing rituals in countries like Korea and Peru.
In the 1920’s, the German scientist, Max Gerson, came up with a vegetarian and raw juice therapy that is still practiced today at the Gerson Institute.

Over the years, many more juicing developments have taken place:

• 1936 – The book “Raw Vegetable Juices” was published by Dr. Norman Walker. This book was the inspiration for the “Norwalk Juicer.” Because of his book and renowned “Living Food” philosophy, he lived to be 118 years old.
• 1954 – The first masticating juicer was invented, the “Champion juicer.”
• 1960 – Dr. Bernard Jensen opened his Escondido, California health ranch.
• 1970’s – Jack Lalanne, “The Godfather of Fitness” coined the phrase, “That’s the power of the juice” to emphasize the many health benefits juicing offers. He also launched a line of juicers himself. By 1975, the Beverly Hills Juice Club was born as the “Vitamania” of the 1970s became ever more popular. (1)
• 1989 – Jay Kordich, “The Father of Fruit and Vegetable Juicing” appeared on TV for the first ever juicing infomercial.
• 1993 – The Korean, Mr. Kim, invented the GreenPower Juicer.
• 1990’s – The juicer’s popularity grew even more and are now sold in most retail chains that carry kitchen appliances.
• 2000 – The book, “Juice Therapy”, was published by Dr. Bernard Jensen.
• 2001 – Jason Vale published his first juicing book and many more thereafter.
• 2009 – “Obsidian Retreat” opened, which is Europe’s first juicing and nutritional retreat that offered a 3-day detox program.
• 2010 – The Times and several other magazines recognized the success of the Obsidian Retreat program in helping clients with health conditions like high blood pressure and Type-2 diabetes.
  During the same year, the 60-day documentary known as the “Fat, Sick, and Nearly Dead” was filmed.
• 2013 – UK’s Channel 5 premiered “Fat, Sick, and Nearly Dead” on national TV.

All of these developments led to the massive success of juicing that we now know.

What is Juicing?

Simply put, juicing is the process of extracting juice from food and drinking it. It extracts the juice from a fruit or vegetable. It involves the extraction of not only the natural liquid, but also the vitamins and minerals found in raw fruits and veggies, leaving them stripped of any solid matter/fiber. In addition to these nutrients, juices are also rich in plant chemicals called phytonutrients. Also known as phytochemicals, they are chemicals that protect the plant from germs and similar threats.

Juicing makes it easier for the body to digest and absorb nutrients normally ingested from food, and they go straight into the bloodstream. You’ll also notice that the flavors of fruits and veggies, especially the green ones, are stronger and more distinct. Best of all, you take in lots of nutrients by just drinking a small amount of juice without having to eat a lot of fresh produce to get the same health benefits. But to be able to extract what is call the “true juice”, you need to use a juicing machine.

Juicing vs. Blending

Many people often mistake one from the other. To better understand juicing from blending, let’s compare the two:
By Definition:
Juicing – a machine extracts the juice of fresh produce leaving the pulp behind
Blending– pulverizes the entire fruit or veggie to make a smoothie
Regardless of the juicer’s brand name, you’ll know you are making juices and not just fruit blends by asking yourself if the machine remove the pulp. If the answer is no, you’re not juicing.

Juicing and Blending Tips

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The Advantages and Disadvantages of Juicing vs. Blending

To juice or blend, that’s the question. Let’s find out.

Advantages of Juicing

• Fruit and vegetable juices, or a combination of both, are quickly and easily digested and assimilated by the body.
• You can “hide” and mask the taste of vegetables in fruit juices.
• You can pack different fruits and vegetables in a single juice, even the ones you rarely eat.
• A juice is calorie-controlled.
• It is a quick energy boost.
• Undergoes less heat damage
• Drinking various juices can help you feel and look great.

Disadvantages of Juicing

• Requires more expensive juicing machines and organic fruits and veggies since you will need to buy in bulk.
• Hassle and time-consuming preparing juices
• Fiber removal
• Poor meal replacement
• It is more difficult to clean juicing machines.
• Needs more refrigerator space for storing since you use more fruits and veggies per serving

Advantages of Blending

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  Relatively inexpensive

• Rich in fiber and nutrients
• You can be creative with more nutritious ingredients.
• You consume whatever you put in the blender.
• Contains more antioxidants
• Kids love smoothies.

Disadvantages of Blending

• Not as nutritious as a juice
• Some fresh produce is not ideal for blending.
• Potential of calorie overload
• Potential of sugar overload

Purpose of Juicing

Juicing is mostly done for these two reasons:
For detox or cleansing – cleanses the body of toxins. You can do a juice cleanse anywhere from three days to a few weeks duration.
As a diet supplement – to increase nutrient intake that you don’t often get from just eating fruits and veggies.

Juicing for Beginners

For those who are new to juicing, it is important you learn first how to shop for the fruits and veggies you’ll be juicing. As much as possible, shop for organic produce to make sure they have little to no chemicals, pesticides or herbicides. You want to eliminate toxins from your body, not introduce more.

It is also common knowledge that organically grown produce is more expensive than that which is often sold in the supermarkets. So, remember the following shopping tips to buy the best of what you can afford.

• Buy from the local farmer’s market.
• The first things to buy are those that are considered “dirty food”. They are grown in the ground, but often times the skin is consumed. Examples are kale and celery.
• You can purchase non-organic produce that has the skin on them because you can peel it off. Remember that fruits and veggies with thicker skins also likely have more toxins.
• When buying non-organic fruits and veggies, learn this simple but effective vinegar and water wash to wash away as much of the toxins as you can before juicing.

Vinegar-based Fruit and Vegetable Wash

Do You Need a Juicer?

When juicing, you need a juicer to extract the fruit and vegetable juice. A juicer is a tool used to separate the juice from herbs, fruits, leafy greens and veggies from their pulps. It concentrates the nutrients found in the fresh produce so it can be easily consumed and digested by the body.

Factors to Consider Before Buying a Juicer

• Type of juicer (Centrifugal or Masticating)
• Design, Controls and Feed Tube Size
• The Motor and Power
• Speed and Noise
• Juice Yield and Quality
• Ease of Use
• Ease of Cleanup
• Durability and Warranty
• Price

Tips when Using a Juicer

• Prepare your fresh produce ahead. Cut it just before juicing to make sure they don’t oxidize and that they fit the juicer’s opening.
• Fruit and vegetable juices are not created equal. In particular, fruit juices are high in fructose that increases the risk of developing type-2 diabetes and other cardiovascular diseases.
• You still need to eat whole fruits and vegetables.
• Some fruits are not ideal for juicing like bananas but great for smoothies in blenders.
• You may gain weight if you drink too much juice over time.
• Prepare to do more shopping, especially when buying fruits and veggies in bulk.
• Don’t mix too much produce in one juice. It may not taste good. The general rule in juicing is to keep the juice to around three ingredients for ease, but with enough variety.
• Run the juicer at least 20 seconds before starting and after you’re done juicing.
• Do not overstuff your juicer so you don’t risk breaking it soon after.
• Add either ginger, turmeric or lemon juice when juicing for added nutrients and an extra kick.
• Remove the pits before juicing to lessen the strain on your juicer.
• You can include the leaves and the stems, excluding carrot tops, but they are also rich in nutrients.
• Expect to shell out a lot of cash. If money is not an issue, go ahead and buy a pricey juicer and stock up on expensive organic fruits and veggies. If you are short on cash and can’t commit to all those shopping trips, there are other ways for you to adopt a healthy lifestyle.
• Commit a significant amount of your time. Shopping and juicing takes time, and so does clean-up.
• It is better to clean your juicer right away and not wait for the juice and pulp to get all sticky and hard to remove later.

How to Start Juicing

1. Read the instructions.
2. Try taking your juicer apart and putting it back together.
3. Start buying your fresh fruits and veggies once you are familiar with the way your juicer works and you already know how to clean it after your juice is ready.
4. Purchase a sealable and airtight jar or mug with a lid to store your leftover juice in the refrigerator.
5. Prepare your fruits and veggies for juicing.

Different Juicing Methods

There are different ways to extract the juice from fruits and vegetables like:

Cold Pressed

• Cold pressed juicing is a slow juice extraction method using a hydraulic press.
• Slow juicing is considered the best juicing method and capable of extracting juice that can be stored for as long as thirty days maximum because of its high pressure processing.
• It works by first crushing the fruit and veggies, then pressing them to get the most juice yield.
• It extracts the most juice and the most nutrients because of the use of the hydraulic machine.
• There is no need to chop the fruits or veggies.
• No heat is involved, leaving you with a fresh and nutrient-rich drink.(2)

Centrifugal

• A centrifugal juice extractor is the commonly sold juicer today and most likely the type you’ll find available in most stores.
• It uses a fast-spinning metal blade that spins against a mesh filter that separates the juice from the flesh using centrifugal force.
• It leaves the juice in the bowl while leaving the pulp behind in the container.
• The juice may be heated to a certain extent because of its high-speed nature and end up killing some of the enzymes normally found in the fruit or vegetable.
• Also, the heat oxidizes nutrients making them less nutritious than cold pressed juices.

Masticating

• Masticates or grinds the food to squeeze out the juice
• There’s no spinning involved and the process is done at relatively low speeds, so you can enjoy a more nutritious juice compared to using a centrifugal juicer.
• Best used for dark and leafy greens like wheatgrass
• Cleaning up takes more effort, but it is worth the extra time.

High-speed Blending and Nut Milk Bag

• Uses very high speed to spin, which somehow heats up the food you are juicing
• It is a tedious process that entails filtering the pulp and requires the use of a nut milk bag.
• It’s nutritious but not as rich in nutrients as cold pressed juices.

Storing your Juice

The juice starts to oxidize once the air or light hits it, losing nutrients as a result. Drinking the juice right away is the best thing to do. But since you often make bigger servings when juicing, you are left with a lot of juice that needs to be stored. If you are using a centrifugal juicer, you can only store the juice for a maximum of 24 hours. But with a masticating juicer, the juice will last longer, as long as 72 hours.

Is Juicing Good for you?

The notion that too much of something is bad for you can also apply to juicing. Even though juices are packed with nutrients, we should not rely on them to nourish us day in and day out. If you want juicing to work for you, it is better to have it as a supplement it to your daily diet so you get more each day without giving up on eating fruits and veggies and their accompanying benefits.

Juicing is often associated with cleansing. Many believe that the liver and colon need cleansing because of the toxicity they process each day. But expert dietitians at the St. George Hospital in London disagree explaining that the liver in itself is an organ that primarily detoxifies, so the concept of detoxifying implies that the liver is now dysfunctional.

Also, we don’t get the fibers essential for digestion when drinking juices that promote beneficial bacteria in the GI tract since the juices no longer have peels, pulps, etc. Aside from that, eating fibrous food helps us feel fuller longer, promoting weight loss over time. Moreover, experts in the field emphasize that phytonutrients and other vital antioxidants are lost once you cut produce and then it begins to oxidize.

There was even a study conducted that compared wholesome fruits like apples to its juice counterpart. The study revealed that eating whole fruits boosts fullness minus the calories while drinking apple juice performed poorly. There is also very little research data and barely any studies to back the health claims and benefits of juicing aside from the fact that it allows people to eat more vegetables they don’t usually eat. For a long time, this practice progressed without complaints until “The American Journal of Medicine” reported a case of oxalate (a well-known nephrotoxin) nephropathy from a 6-week juicing fast. (3) (4)

As you can see, there are many arguments about juicing, especially when juicing for weight loss or for detoxification. Juicing is undeniably an understudied practice in the medical world but has such a strong social media following. Nonetheless, juicing still has other benefits that will make even the experts reconsider and give it a try from time to time. It is also true what they say that it is better to have fruit juices than no nutrients at all.

Benefits of Juicing

Normally, we get the nutrients we need from the food we eat. But every day, we also expose our bodies to different toxins that put a strain on our bodies and well-being. By drinking fruit and veggie juices, you enjoy:

• More energy
• Mental clarity
• Promotes weight loss
• Boosts the immune system
• Supports brain health
• Clear and glowing skin
• Better digestion
• Thick and shiny hair and nails
• Better hydration
• Balances the body’s pH levels since juices are alkalized
• Flushes toxins out of the body
• Provides variety to your diet and easy to consume on a daily basis
• Enhances vegetable consumption (You can eat more and feel fuller longer without consuming a lot of calories)
• Makes a person happy, refreshed and have a great sense of well-being

Juicing for Kids

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The “Time Magazine” reported that even kids are into the latest juicing craze. The magazine mentioned that there’s actually one company marketing a juice cleanse specifically for kids at around $100. But experts have expressed concern over this marketing ploy. According to them, juicing cleanses are not ideal for kids since they have growing bodies that require more proteins and healthy fats not provided by fruit and veggie juices alone. Thus, they advise it is better if kids drink these green juices from time to time as part of their meal or snack.

Juice Cleanse and Juicing Detox

Why is a juicing cleanse or a juicing detox becoming more popular nowadays? We can all see how people have become overweight over the years. We can attribute that to our love for everything refined, carbohydrates, saturated fats, processed foods, alcohol, and caffeine. We need to do something about it to stop chronic diseases that can affect the quality of our lives in the future.

Many swear by different juice cleanses and juicing detox which is why this practice is trending everywhere. A juice cleanse often refers to a period of three to ten days where an individual’s diet mainly consists of fruit and veggie juices. This type of diet detox is crucial in breaking the cycle of our food addictions and introduce more plant-based meals in our day to day lives.

Benefits of a Juice Cleanse

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• Rests the stomach
• Rests and repairs the gut
• Rests the liver
• Curbs your appetite
• Eases food decision making
• Gets rid of harmful foods and toxins
• Nourishes our body with different nutrients, vitamins, and minerals
• Helps lose weight
• Boosts energy
• Rehydrates the body
• Reduces physical problems like rashes, headaches, general aches, congested chest and sinuses, cramping, bloating, and gas
• Heals our cells
• Allows for maximum detoxification (5) (6)

As mentioned already, a juice cleanse may work for some, but not for all. It won’t hurt if you give juicing a try, though. Your body may benefit from all the nutrients that go directly to your bloodstream. But make sure you have a glass of juice now and then so you don’t disrupt your body’s normal functions. What’s important is that you do everything in moderation because too much of something is indeed bad.

Juicing for Weight Loss

Juicing has been touted to be great for weight loss. Many people advocate juicing to speed up weight loss and maintain normal weight by drastically cutting down on calories without sacrificing nutrition. The truth is, most weight lost from juicing is water weight. Not all who dig juices really lose weight. But there are some who say juicing for weight loss worked for them. Again, it is a case-to-case basis.

Before starting juicing for weight loss, make sure you have a goal in mind. It will give you an idea on the length of time you should juice, how much you need to spend and make meal plans in advance. There is no need to rush and expect results right away if you are new to juicing. Little by little, make lifestyle modifications like getting rid of nasty habits and allot more money to buy fresh, organic produce for your juicing efforts.

There are certain fresh fruits and vegetables that may help a person lose weight. Here are the best nutrient-dense fruits, vegetables and herbs great for juicing when trying to lose weight:

• Pineapple
• Kale and lettuce
• Ginger Chili pepper
• Celery and parsley
• Turmeric
• Lemon

Suggested Guidelines when Juicing for Weight Loss

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• Only use raw and organic veggies
• Drink lots of water
• Remain active when on a juicing diet
• Maximize your budget
• Look for recipes
• No coffee
• No alcohol
• Limit the number of unhealthy foods you eat at least a week before you start juicing.
• Make sure that all avenues of elimination are in excellent condition (move your bowels, sweat daily, drink lots of water to flush out all those toxins).

If you feel that a little juice can help you lose weight, then juice in moderation. There aren’t sufficient studies to back claims of juicing for weight loss. Remember that losing weight is a holistic effort and there’s no one-solution-fits-all answer.

DIY Juice Cleanse on a Budget

You give your organs a break from getting rid of all the nasty things you are eating during a juice cleanse. In a way, you are also training your taste buds to like healthy food. When you decide to juice for weight loss, you can try the following 3-day juice cleanse you can easily do at home to boost your weight loss efforts without harming your body.

Three days is a good enough time to give your organs the much-needed break it needs without putting too much strain on your schedule as well, especially if you don’t work from home or have kids to look after. Also, expect to sweat and urinate a lot when on a juicing diet. So, start your 3-day cleanse during your free time and wear sleeveless tops to minimize discomfort.

Here is a sample of what you’ll likely consume in a day of juice cleansing:

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Green Juice

Check out our full guide about green juices

If you are just starting, green juices not only taste good (not gross like you expected) but can also immediately recharge your body.

• 1 cucumber
• 1 lemon
• 6 stalks of celery
• 3-4 big kale leaves
• 3-4 big romaine leaves
• 2 big green apples
• A handful of spinach
• A handful of parsley

P.A.M. (Pineapple, Apple, and Mint)

a refreshing treat for everyone to enjoy.

• 2 big green apples
• 1/3 of a pineapple
• A few pinches of mint (not too much)

C.A.R. (acronym for apple, beet, carrots, ginger, and lemon)

• 2 beets (with green stalks and all)
• 2 big green apples
• 3 big carrots
• 1 lemon
• ½ tablespoon of ginger
• Unflavored Almond Milk
• Almonds or cashews

Spicy Lemonade

Juicing with lemon juice is twice as good and nutritious.

• 3-4 medium lemons (juiced)
• 1 tablespoon of honey/agave
• A few dashes of cayenne pepper
• 16 oz. water

Juicing with Lemon Juice

Lemon juice is a powerful substance in itself. It provides the following benefits:

• Protects from free radicals
• Relieves skin problems
• Regulates blood pressure
• Provides arthritis relief
• Concentrated nutrition

Start by drinking warm lemon water upon arising. Then, feel free to incorporate lemon juice in any juice cleanse recipe you planned for the day.

Juicing Side Effects

During the first few days, your body may react to a juicing detox and experience the following side effects:

• Nausea
• Tummy ache and other digestive issues due to the lack of fiber
• Sluggishness
• Irritability
• May affect the thyroid
• Might make you feel lightheaded

These side effects are normal and only mean that your body is doing its best to get rid of years of toxin buildup. If you’re new to juicing, start slowly or risk throwing up what you just consumed. Start with fruits and veggies you like before you start playing around with more ingredients. Listen to your body and you won’t go wrong.

Conclusion

Juicing is a great way to supplement your diet with the different nutrients, vitamins, and minerals that your usual diet does not have. Because of the lack of scientific backing and expert endorsement, there is no sufficient proof about the health benefits offered by an exclusive juicing diet.

Remember that every time you want to try something new and it may be considered risky to your health, always consult your doctor first. Get an assessment and ask for a doctor’s opinion whether what you have in mind is good for your body.

A juice cleanse or a juice detox from time to time may do your body some good as long as it is in moderation. Anything that is too much is bad. It’s that simple.