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Juicing Vs Smoothies has been a popular topic lately.
The introduction of being able to juice your fruits and vegetables has led many to believe that juicing allows them to live healthier lifestyles. A bigger misconception is that many think juicing is a nutritious diet that fulfills all dietary requirements, which couldn’t be further from the truth.
Unfortunately, many choose juicing over blending and drinking smoothies because blended produce tends to be thicker, versus the smoothness of juices, but the consequences of that is that the fiber is being discarded, which among other things makes it harder for your body to process the naturally occurring sugar in fruit.
Researcher shows that the peels of several fruits contain greater amounts of fiber than the insides of our favorite fruits. And isn’t that the ultimate goal? Consume more fiber so that our bodies can use it to rid our bodies of the existing toxins.
Here are some fruits and nutrients you’re missing out on when you juice instead of blend:
Juicing Vs Smoothies
You would think that oranges get all of their Vitamin C contents from inside the fruit but most of it comes from the peels, as well as Vitamin A, B-complex, zinc, calcium, selenium and manganese. Not to mention additional flavonoids which are packed with antioxidants.
All of these nutrients help with libido, blood pressure, fatigue, digestion, skin, hair, brain function, immune function, and much, much more.
The issue is that some find its taste to be quite bitter but there are plenty of recipes that you can look up online that utilize orange peels that allow for you to get all of the nutrients in a tastier way.
This is one of the most common ‘peels’ that we see outside when families are out on their picnics. Watermelons are consumed for their delicious red insides that we tend to believe are made up of water and sugar but they have a lot of vitamins and minerals.
Their rinds, however, have citrulline which is an amino acid that dilates your bloods vessels in order to promote better circulation. Also, the rinds have extra lypocene, in addition to the insides, which is said to protect against heart disease, according to the American Journal of Clinical Nutrition.
Remember to cut off the green shell and to throw in the white parts into your blender alongside your other fruits in order to keep it tasty, whilst getting the benefits.
Now this fruit is difficult. Many of us tend to avoid pineapples because they look difficult to cut and seem like a tedious task to prepare. But that’s not all. Once we cut off the hard outside shell, we then have to strategically cut out its core. We cut it out because it’s impossible for us to bite down on it and chew it.
What’s so special about the core?
It’s packed with large amounts of the mineral bromelain which is known to have anti-inflammatory and cleansing effects. This is especially beneficial to people with arthritis or for those who participate in strenuous exercises that are demanding on the joints.
The peels of bananas are difficult to argue for when it comes to eating their peels as they have a rubber-like texture. Bananas are said to promote the feel-good neurotransmitter, serotonin, which depressed individuals are deficient in.
In order for you to get some of this goodness, you should only use a limited amount and use a blender so that it mixes with the flavor of the banana. It is not recommended to eat the peel on its own.
#5 Lemons and Limes
These citrus peels are a shame to throw out because they contain flavonoids, limonene and rutin.
Flavonoids have been shown to have anti-cancer properties, they’re anti-inflammatory and also antioxidant.
Limonene, on the other hand, is a great detoxifier of the liver and was shown by studies to increase liver enzymes.
And finally, rutin is beneficial in the absorption of the Vitamin C that you are acquiring from the fruit. Wouldn’t it be beneficial to have that vitamin be properly absorbed?
This is an absolutely crucial peel. First and foremost, it has a great amount of fiber that ensures a healthy digestive system. They are also packed with antioxidants that prevent free radicals from attacking your healthy cells.
More specifically though, apple peels will give you a full day’s requirement of Vitamin C; that’s more than oranges.
In addition, they have Vitamin A which is beneficial for eyesight and quercetin which has been shown to reduce the risk of a heart disease developing.
Before proceeding further, I have to warn readers that mango skin has allergens that can lead to some people getting a rash when coming into contact with it. If this is you, speak to your doctor first before proceeding.
Back on topic, mango skins have a mineral known as resveratrol which has been proven to lower blood cholesterol so you shouldn’t be throwing it away every time you eat a mango.
In conclusion, too many of us are throwing away the peels of our fruits into our compost and not reaping their benefits. Or worse, throwing them in the garbage which is a burden on our environment on top of that.
If we’re always looking for great deals on all of our purchases, we should always be trying to get the most out of what we buy. The benefits of doing so are just a healthier body and an overall better lifestyle.
Some peels are easily edible like apples and mangos, but the rest of them require some additional work, whether it be because the peels are ruff or because they’re not as tasty as the fruits themselves. To help with this problem, it is recommended that you purchase a high quality, recommended blender that can pulverize all matter into your smoothies.
And as always, make sure that you are heavily rinsing your fruits and vegetables before consumption as they are likely dirty and may be covered in pesticides. You can go one step further and solely purchase organic foods that will likely give you a greater peace of mind.
Health by choice, not by chance,
Claire Reilly (November 29, 2011). “Give it some juice: Breville doubles juicer sales following health doco”. Current.com.au.
Ravn-Haren, Gitte; Dragsted, Lars O.; Buch-Andersen, Tine; Jensen, Eva N.; Jensen, Runa I.; Németh-Balogh, Mária; Paulovicsová, Brigita; Bergström, Anders; Wilcks, Andrea (2013-12-01). “Intake of whole apples or clear apple juice has contrasting effects on plasma lipids in healthy volunteers”. European Journal of Nutrition. 52 (8): 1875–1889. doi:10.1007/s00394-012-0489-z. ISSN 1436-6215. PMID 23271615.
Arranz, Sara; Silván, Jose Manuel; Saura-Calixto, Fulgencio (2010-11-01). “Nonextractable polyphenols, usually ignored, are the major part of dietary polyphenols: a study on the Spanish diet”. Molecular Nutrition & Food Research. 54 (11): 1646–1658. doi:10.1002/mnfr.200900580. ISSN 1613-4133.PMID 20540148.
Young-Hee, Pyo. “Comparison of the Effects of Blending and Juicing on the Phytochemicals Contents and Antioxidant Capacity of Typical Korean Kernel Fruit Juices”. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103735/ Aug 2014.