What happens if you drink green juice every morning?
Green juice has become a popular health trend in recent years. Advocates claim it provides a concentrated dose of nutrients from fruits and vegetables. Drinking green juice every morning could provide some benefits, but may not be a magic bullet for better health.
What is Green Juice?
Green juice is made by extracting the juice from green vegetables and fruits. Common ingredients include kale, spinach, parsley, celery, cucumber, apple, lemon and ginger. Unlike smoothies, the fiber is removed from the fruits and vegetables when making green juice. This results in a more concentrated source of vitamins, minerals and antioxidants.
Cold pressed and slow juiced green juices retain more nutrients than fast blended juices. However, all types of green juices pack more nutrients per ounce compared to eating whole fruits and vegetables.
Nutrition Benefits of Green Juice
Drinking green juice can provide a mega dose of nutrition. An 8 ounce (240 ml) serving may contain:
- Antioxidants: from leafy greens, berries, citrus fruits
- Vitamin C: from citrus fruits, kiwi, strawberries
- Vitamin A: from leafy greens like kale and spinach
- Iron: from leafy greens, parsley
- Fiber: from fruits and vegetables
- Phytonutrients: from fruits, vegetables, herbs
- Electrolytes: from coconut water
This concentrated nutrition can help you meet your daily nutrient needs in an easy and delicious way.
Potential Benefits of Daily Green Juicing
Here are some of the top benefits you may experience by drinking green juice every morning:
1. Increased Vegetable and Fruit Intake
Most people don’t eat enough veggies and fruits. Drinking green juice makes it easy to fit in a few more servings per day. Even just one large glass of green juice can count as 1-2 servings.
2. Weight Loss
Replacing a meal with a low-calorie, nutrient-dense green juice can help with losing weight. Green juice is also filling due to the liquid and fiber content. In one study, subjects who drank 16 ounces of low-calorie vegetable juice per day lost significant amounts of weight over a 12-week period.
3. Detoxification
Certain ingredients in green juice may support the body’s natural detox processes. Bitter greens like kale, dandelion and parsley help stimulate digestion and liver function. The chlorophyll from leafy greens acts as a natural cleansing agent.
4. Increase in Energy
The nutrients and antioxidants in green juice provide fuel for the body and brain. The natural sugars give an energy boost without the caffeine crash. Rehydrating with green juices rich in electrolytes can also fight fatigue.
5. Glowing Skin
Hydration, vitamin C, antioxidants and phytonutrients in green juice can lead to glowing, youthful looking skin. Leafy greens contain omega acids that help build healthy cell membranes.
6. Immune Support
Green juice often contains ingredients high in vitamin C, like oranges, lemons and kiwi. The antioxidants in green juice also support immune function. This may help prevent colds, viruses and other immune-related issues.
7. Reduced Inflammation
Chronic inflammation causes many modern diseases. The antioxidants and omega-3 fatty acids found in green juices, like from kale and parsley, can help reduce inflammation in the body.
8. Improved Digestion
Green juice made with ginger adds digestive enzymes that stimulate digestion. The pre-broken down nutrients are also easy to absorb. The fiber content supports regularity and gut health.
9. Alkalizing Effect
Most people have an overly acidic diet from eating a lot of meat, grains, processed food and sugar. Green juices are alkalizing, helping restore the body’s optimal pH balance.
10. Radiant Skin
Nutrients like vitamins A, C and E support skin cell regeneration and collagen production. Antioxidants protect against skin damage and slow signs of aging. Phytonutrients give skin a healthy glow.
Downsides of Daily Green Juicing
While green juicing has many benefits, there are some downsides to consider:
1. Lower Fiber Intake
Blending and straining produce removes most of the fiber. Make sure to eat other high fiber foods to prevent digestive issues.
2. Nutrient Loss from Oxidation
Juice begins losing nutrients quickly after being squeezed. Drink right away or store in an airtight container to prevent oxidation.
3. High Sugar Content
Juices made only with fruits can spike blood sugar. Balance sweet fruits with low glycemic veggies and herbs.
4. Possible Toxin Exposure
Some green leafy vegetables may contain traces of toxins. Variety is key – rotate different greens to reduce exposure.
5. Dietary Changes May Cause Digestive Issues
Increasing fiber, antioxidants and plant compounds may cause temporary gas, bloating or diarrhea. Start slowly with small amounts.
6. Potential Pesticide Residue
Using organic produce reduces exposure to pesticides and chemicals from conventional farming.
7. Could Lead to Excess Fruit Intake
Too much fruit and natural sugars may not be healthy for those with diabetes or candida issues. Limit to 1-2 fruits per juice.
8. Risk of Contamination
Improper storage or handling of fresh produce can increase foodborne illness. Thoroughly wash produce and drink juice right away.
9. Might Not Satisfy Appetite
Liquid meals may not properly satisfy hunger. Make sure to eat balanced meals and snacks throughout the day.
10. Potential For Excess Calorie Intake
It’s easy to drink a lot of calories. Be mindful of portion sizes, use low glycemic fruits and include high fiber veggies.
Ideal Greens for Juicing
Here are some of the best greens to use in healthy green juice recipes:
| Green | Key Nutrients | Juicing Benefits |
|---|---|---|
| Spinach | Vitamin K, A, C, iron | Anti-inflammatory, immune boosting |
| Kale | Vitamin K, A, C, calcium | Detoxifying, cholesterol lowering |
| Collard Greens | Vitamin K, A, C, calcium | Bone builder, cancer fighting |
| Romaine Lettuce | Vitamin A, K, C, folate | Heart healthy, cell regeneration |
| Swiss Chard | Vitamin K, A, C, magnesium | Anti-inflammatory, blood pressure |
| Celery | Vitamin K, potassium | Lowers inflammation, calming |
| Cucumber | Vitamin K, magnesium, potassium | Hydrating, reduces bloating |
| Parsley | Vitamin K, C, iron | Detoxifying, freshens breath |
| Broccoli | Vitamin C, K, chromium | Anticancer, immune boosting |
Ideal Fruits for Juicing
Here are some of the best fruits to use in green juice recipes:
| Fruit | Key Nutrients | Juicing Benefits |
|---|---|---|
| Apples | Vitamin C, antioxidants | Detoxifying, hydrating |
| Citrus | Vitamin C, antioxidants | Immune booster, energizing |
| Pears | Vitamin C, K, copper | Anti-inflammatory |
| Pineapple | Vitamin C, manganese | Digestive enzyme bromelain |
| Berries | Vitamin C, antioxidants | Anticancer, brain boosting |
| Kiwi | Vitamin C, E, potassium | Cardiovascular health |
| Mango | Vitamin C, A, B6 | Skin and eye health |
| Grapes | Vitamin C, K, antioxidants | Blood builder |
Sample 1 Week Green Juice Plan
Here is an example 1 week plan for drinking daily green juice:
| Day | Green Juice Recipe |
|---|---|
| Monday | Apple Green Detox Juice |
| Tuesday | Green Grapefruit Celery Juice |
| Wednesday | Mean Green Juice |
| Thursday | Kale Carrot Apple Juice |
| Friday | Turbo Charged Green Juice |
| Saturday | Grape Pineapple Cucumber Juice |
| Sunday | Watercress Grape Juice |
Tips for Making Green Juice
Here are some tips for making great tasting, nutritious green juices:
- Use organic produce when possible
- Wash all fruits and veggies thoroughly
- Use both fruits and veggies in each juice
- Remove pits, skins and rinds when needed
- Add leafy greens like kale, spinach and lettuce
- Use at least one serving of fresh green veggies per juice
- Cut produce into small pieces for easier juicing
- Juice softer ingredients first, then harder items
- Alternate adding ingredients into the juicer
- Juice in small batches for maximum nutrition
- Mix different color produce for variety
- Drink juice immediately or store in airtight container
- Rinse juicer parts in hot water right after juicing
- Experiment with herbs, spices and superfood boosts
- Rotate greens and fruits to prevent sensitivity
Conclusion
Drinking green juice every morning can be a healthy habit that provides a concentrated boost of nutrients. However, variety is key – rotate different fresh greens, veggies and fruits. Be mindful of sugar content by balancing fruits with low glycemic veggies and herbs. Enjoy green juicing as part of a balanced, whole foods diet for optimal wellness.