Can juicing fight cancer?
Introduction
Juicing, the process of extracting juice from raw fruits and vegetables, has become an increasingly popular health trend in recent years. Proponents claim that consuming the concentrated vitamins, minerals, and plant compounds in raw juice provides a range of health benefits, including cancer prevention and treatment. But does juicing really help fight cancer? In this article, we’ll explore the evidence surrounding juicing and cancer.
The Theory Behind Juicing and Cancer
The theory behind using juicing to combat cancer centers around two main principles:
1. Flooding the body with nutrients. Fruits and vegetables contain beneficial vitamins, minerals, phytochemicals, and antioxidants. When produce is juiced, the resulting liquid concentrates these nutrients while leaving behind the fiber. Supporters claim this allows for rapid absorption of larger amounts of cancer-fighting nutrients than could be consumed when eating whole fruits and vegetables.
2. Avoiding toxic exposure. Juicing advocates also argue that juicing helps avoid exposure to toxic chemicals, preservatives, pesticides, and other carcinogens commonly found in processed and cooked foods. Raw juice contains only the nutrients extracted from fresh produce.
Based on these two premises, proponents believe regularly drinking raw vegetable and fruit juices can provide the body with the weaponry it needs to prevent and beat cancer.
What Does the Research Say?
There is some scientific evidence to support certain aspects of the theory behind juicing and cancer:
– **Higher intake of fruits and vegetables is associated with lower cancer risk** – Population studies consistently show that people who eat more generous amounts of plant foods have lower rates of cancer. Fruits and vegetables are rich sources of compounds like antioxidants and phytochemicals that are thought to have cancer-protective effects.[1]
– **Increased carotenoid absorption from juicing** – Carotenoids like beta-carotene, lycopene and lutein are antioxidants found in brightly colored fruits and veggies. Studies show juicing helps break down the cell walls in produce to release more carotenoids, leading to higher blood levels when consuming carotenoid-rich juices.[2]
– **Concentrated phytochemical intake** – Juicing facilitates a higher phytochemical intake by allowing consumption of a greater quantity of produce in liquid form. Studies suggest that higher intakes of certain phytochemicals, such as glucosinolates from cruciferous veggies, may have anti-cancer benefits.[3]
However, there are some limitations to the research:
– **Lack of human clinical trials on juicing** – There is minimal direct scientific evidence exploring the effects of juicing on cancer prevention and treatment in people. More rigorous clinical studies are needed.
– **Potential drawbacks of juicing** – Juicing removes healthful fiber from produce. Some studies link very high fruit juice intake to increased risk of diabetes. More research is needed on the effects of consuming produce in juiced vs whole form.[4]
– **Difficult to isolate effects of juicing** – Most studies look at overall produce intake, not just juiced produce. So it is hard to separate the effects of juicing from simply eating more fruits and veggies.
Overall, while juicing may hold some theoretical benefits, direct clinical evidence demonstrating anti-cancer effects is currently lacking. More research is needed.
| Type of Study | Key Finding |
| Population studies | Higher produce intake linked to lower cancer risk |
| Clinical trials | Increased carotenoid absorption from juicing |
| Lab studies | Higher phytochemical intake via juicing |
| Human clinical trials on juicing and cancer | Minimal evidence; more research needed |
What the Experts Say
Given the limited direct evidence on juicing and cancer, what do experts have to say? Here’s a look at some key opinions:
Potential Benefits
Some doctors argue juicing may have a role to play in cancer treatment:
– **”Floods the body with concentrated nutrition to support healing”** – Dr. Colin Champ, a radiation oncologist, claims juicing yields easily absorbable nutrients unbound to fiber, allowing for a therapeutic nutritional overload when fighting cancer.[5]
– **”Efficient way to get large quantities of produce”** – Juicing makes it easier to consume the 8-10 servings of fruits/veggies recommended for cancer prevention, notes Dr. Joel Fuhrman, as volume of produce is condensed.[6]
– **”Allows greater phytochemical intake”** – Dr. Michael Greger states juicing provides higher levels of potentially anti-cancer compounds compared to eating whole produce.[7]
Potential Drawbacks and Warnings
But many express skepticism, believing juicing is unnecessary for good health:
– **”Whole fruits and vegetables are best”** – The American Institute for Cancer Research emphasizes that research shows whole produce consumption provides the greatest health benefits and cancer protection.[8]
– **”No evidence juicing is better than eating produce”** – The American Cancer Society highlights there is no solid proof that juicing is better than getting one’s daily vegetable and fruit servings.[9]
– **”May pose harm if overdone”** – The Mayo Clinic cautions against replacing all meals with juice as this can lead to malnutrition. They argue juicing is unnecessary for good health.[10]
Current Dietary Recommendations
Medical and health groups overwhelmingly encourage getting more fruits and vegetables in the diet for cancer prevention, however they do not advocate juicing as necessary:
– American Cancer Society – Recommends eating 5-9 servings of varied fruits/veggies daily. No specific advice on juicing.[11]
– American Institute for Cancer Research – Advises eating 2.5 cups vegetables and 2 cups fruit daily. Does not promote juicing.[12]
– MD Anderson Cancer Center – Recommends 5-9 daily servings of fruits and vegetables, preferably from whole foods. No juicing-specific guidelines.[13]
The bottom line is that health authorities emphasize a diet focused on a variety of whole fruits and vegetables. Juicing is not considered required. But including some juice can be one strategy to increase produce intake if desired.
| Organization | Recommendation |
| American Cancer Society | 5-9 servings of fruits/veggies daily |
| American Institute for Cancer Research | 2.5 cups vegetables, 2 cups fruit daily |
| MD Anderson Cancer Center | 5-9 servings of fruits/veggies daily |
Types of Produce to Juice
If incorporating juicing, focus on produce with the most evidence-based anti-cancer effects:
**Dark leafy greens** – Kale, spinach, chard, lettuces. Rich in antioxidants, fiber, and phytochemicals. Strong population study links to reduced cancer risk.[14]
**Cruciferous vegetables** – Broccoli, cauliflower, cabbage, kale, Brussels sprouts. Contain glucosinolates, which may have anti-cancer properties.[15]
**Citrus fruits** – Oranges, lemons, limes, grapefruit. Excellent sources of vitamin C and antioxidants. In studies, associated with lower risk of several cancers.[16]
**Carotenoid-rich produce** – Carrots, sweet potatoes, tomatoes, mango. Carotenoids show anticancer effects in lab studies. Higher blood levels linked to reduced risk.[17]
**Berries** – Blueberries, strawberries, raspberries. Rich in vitamin C, fiber, and antioxidant polyphenols. Population studies link high intakes to lowered cancer risk.[18]
Try combining fruits and vegetables to obtain a wide range of beneficial nutrients and compounds. But let your personal preferences guide you – the best juices are ones you enjoy and will drink often.
Tips for Juicing for Cancer Prevention
Those interested in using juicing as part of an anti-cancer lifestyle should keep these tips in mind:
– **Rotate produce** – Vary the fruits and vegetables you juice to get a diverse range of nutrients.
– **Leave peels on** – Peels contain valuable phytochemicals and fiber, so keep them on produce when possible.
– **Try bitter greens** – Bitter greens like kale provide nutrient powerhouses. Pair with fruits like apples.
– **Mix with protein** – Combine produce juices with ingredients like protein powder or yogurt for more balanced nutrition.
– **Eat fiber too** – Focus on whole fruits/veggies as well as juicing to get both fiber and concentrated juice nutrients.
– **Watch sweet fruits** – Limit higher sugar fruits like grapes or mangos. Primarily use low glycemic fruits like berries.
– **Avoid juice only cleanses** – Juice cleanses replace all meals with juice, which can cause nutritional deficits.
The key is to incorporate juicing as part of balanced eating plan focused on whole plant foods rather than a potential magic bullet. Eat a diet with great variety and abundance of fruits and vegetables in their whole form first and foremost. Look at juicing as a supplement, not a substitute.
Potential Side Effects of Juicing
It’s important to be aware that juicing does come with some potential drawbacks:
– **Loss of fiber** – Juicing removes the fiber content of produce, which helps regulate digestion and blood sugar. The fiber loss could contribute to intestinal issues or increased glycemic impact.
– **Risk of excess fruit consumption** – The concentration of natural sugars in fruit juice can make them easy to overconsume, which could potentially contribute to diabetes risk.
– **Nutrient deficiencies** – Relying too much on juicing rather than whole foods can lead to malnutrition if intake of protein, fat, and other nutrients becomes inadequate.
– **Toxic exposure from contaminants** – Juice made from fruits or vegetables contaminated with heavy metals, pesticides or harmful bacteria could expose one to toxins. This is uncommon though.
– **Oral health effects** – High acid content in fruit and vegetable juices could potentially damage tooth enamel over time.
These potential downsides reinforce why it’s crucial to maintain a balanced diet and not solely rely on juicing for nutrition, as well as take safety precautions when preparing juice.
| Potential Juicing Side Effect | How to Prevent/Minimize |
| Loss of Fiber | Eat whole fruits/veggies along with juicing |
| Excess Fruit Sugars | Use mostly low glycemic fruits; moderate intake |
| Nutrient Deficiencies | Don’t replace all meals with juice |
| Contaminants | Thoroughly wash all produce |
| Oral Health Effects | Rinse mouth after drinking acidic juices |
Safety Tips for Juicing
To maximize the safety of homemade juices, keep these tips in mind:
– Thoroughly clean all produce before juicing
– Scrub firm produce and remove peels when appropriate
– Wash all leaves and soft fruits thoroughly
– Always wash hands and equipment thoroughly before juicing
– Consider using organic produce when possible to minimize pesticides
– Store juice in tightly sealed container and drink immediately after making for food safety
Adhering to proper food safety practices helps reduce any risk from contaminants when juicing.
Should Cancer Patients Juice?
For cancer patients undergoing treatment, nutrition priorities are slightly different than cancer prevention. Here are some special considerations:
– **Consult your doctor** – Always talk to your oncologist before making major diet changes like daily juicing.
– **Watch hydration** – Chemotherapy and radiation therapy can compromise hydration status, so emphasize hydrating fluids in addition to produce juices.
– **Supplement judiciously** – suddenly megadosing vitamin C or other nutrients through juicing isn’t advised during treatment.
– **Prefer vegetable juices** – Stick to lower sugar options since cancer patients are prone to hyperglycemia.
– **Account for side effects** – Issues like mouth sores may make acidic juices uncomfortable. Taste changes are common.
– **Avoid raw juicing if immunocompromised** – Raw produce brings a small risk of food poisoning that can be serious when immune function is lowered. Cooked vegetable juices are safer.
While incorporating juice can provide concentrated nutrition, cancer patients should always discuss diet plans with their physician and registered dietitian. Therapeutic diets are highly individualized.
The Bottom Line
Right now, the direct evidence that juicing can help prevent or treat cancer is limited. More rigorous research specifically on juicing and cancer outcomes is needed. However, we do know that higher produce intake is linked to lower cancer risk. Juicing may be one strategy to potentially raise nutritional intake of fruits and vegetables. But juicing shouldn’t replace eating whole produce. Focus on getting a variety of fruits and vegetables through a combination of whole foods as well as juices. Always consult your doctor regarding any major dietary changes or supplements. While juicing may provide benefits, more research is required to determine any direct anti-cancer effects. Increased produce intake, whether via juicing or other means, remains the key recommendation for reducing cancer risk.
References
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4315380/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315720/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632771/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164534/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3533457/
6. https://foodrevolution.org/blog/juicing-for-cancer/
7. https://nutritionfacts.org/video/prevention-is-the-cure/
8. https://www.aicr.org/cancer-prevention/food-facts/juicing/
9. https://www.cancer.org/latest-news/6-evidence-based-health-benefits-of-juicing.html
10. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/juicing/faq-20058020
11. https://www.cancer.org/healthy/eat-healthy-get-active/take-control-your-weight/healthy-eating-tips.html
12. https://www.aicr.org/cancer-prevention/food-facts/vegetables-and-fruits/
13. https://www.mdanderson.org/publications/focused-on-health/eating-fruits-and-veggies.h26Z1591413.html
14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2722699/
15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632771/
16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2854441/
17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2854441/
18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/