Blackberry Farm


Benefits of Juicing

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1) Juicing helps you absorb more nutrients from the plant. If you have an impaired digestive system, as some of us do from making less-than-optimal food choices over the years, juicing pre-digests the nutrients for you.  The cutting and pressing activates enzymes, making the nutrients more bioavailable, also the pulp removal allows the nutrients to quickly and efficiently enter the bloodstream.

2) Juicing allows you to consume an optimal amount of plants in an efficient manner.  Some people find eating the recommended amount of fruits and vegetables a daunting task. Juicing is a time efficient and pleasant alternative to eating pounds of produce.

3) With juicing, you can add a wider variety of produce in your diet.  Eating the same vegetables and fruits every day limits your nutrient exposure, and may lead to developing an allergy to a certain food. Juicing allows you to enjoy a wide variety of plants that you may not normally enjoy.

4) Juicing increases your polyphenol intake. Polyphenols act as a prebiotic-type substance, meaning that they increase the amount of healthy bacteria in the gut.

5) Juicing increases phytochemical intake. There are over 8000 identified phytochemicals in vegetables, fruits, herbs, and spices. The more color means more phytochemicals. One piece of produce has over 200 phytochemicals.  Phytochemicals have been proven to:

Protect against cancer and heart disease.
Have an anti-oxidant effect which slows aging and protects DNA.
Support healthy bones, circulation, vision, and arterial function.
Increase the strength of the immune system.
Improve liver function which helps to detox the body.
Reduce inflammation.

The Right Way to Juice

While there are many reasons why one should not turn to an exclusively juicing diet, the benefits of including pounds of produce, with their concentrated enzymes and health supporting nutrients, are astounding.  You just need to juice with a little common sense and know-how by practicing these tips.

Turn Yucky into Yummy

Juicing can be a way to incorporate produce that you normally might not eat due to flavor or texture issues.  Beets, kale, and spinach tend to be less noticeable when combined with the flavors of fruits and berries, so experiment by combining your least favorite produce items in different flavor combinations.

Don't Pitch the Pulp

You can still reap the benefits of that fiber-rich pulp by adding it to soups, stews, rice dishes, sauces, and crackers. Don't let that soluble fiber go to waste—get creative with it in the kitchen. 

Try a Juicy Smoothie 

Use the fresh juice you make as the liquid component in your favorite smoothie.  You can also add the discarded pulp as well.  Blend in some ground flaxseed, nut butter or avocado for healthy fats and some yogurt for protein.  You'll end up with a complete balanced meal.

The Five-a-Day Challenge  

Juicing can help you meet your 5-servings-a-day and 5-colors-a-day minimum of fruits and vegetables, just don’t rely on it as your only source. 1 cup of juice daily counts as 2-3 produce servings.  

Rotate and Renew 

Instead of limiting your produce juicing selections to the same few every time, rotate in new offerings based on what's in season and fresh.  Check out your local farmer’s market for ideas.  Incorporate a variety of colors into your juice, as each color represents a different nutrient profile. 

Boost Flavor  

Use herbs, spices and extracts to add flavor to your juice blends and smoothies.  Think basil, mint, cilantro, cayenne, ginger, and cinnamon.

Remember Food Safety  

Wash your hands before touching the fruits and vegetables.  Then, be sure to thoroughly wash the produce. Make sure to properly clean the cutting board, knife and preparation area. Wash your juicing machine carefully after each use with hot soapy water according to the manufacturer's directions. Just rinsing it out won't do!

Drink Now, Not Later 

Freshly made juices are highly perishable since no preservatives or pasteurization is used.  So drink or freeze your mixture shortly after juicing. If you can't consume it all, freeze the leftovers immediately in ice cube trays and then pop them into freezer bags.

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