What’s in Your Glass?
Who doesn’t like a tall glass of cool juice? It’s colourful, it tastes sweet and is good for you. Some dietitians disagree. The best juices are packed with nutrients. However, the worst ones are no better than liquid sweets. It is important to know the differences.
Best Choice: Vegetable Juice
It is easy and healthy to drink your vegetables. Tomato juice contains lycopene, which may reduce the risk of prostate tumours. Beet juice can help lower blood pressure. The fibre in pulpy vegetable juice is not as high as that of raw vegetables, but it does reduce hunger. There is also less sugar and calories in this juice than the usual fruit juice. You can choose to buy a version with less sodium or check the sodium content.
The Worst Choice of Juice Cocktails
is a juice drink that contains only a small amount of juice. The main ingredients of these drinks are water, a small amount of juice and a sweetener such as high fructose corn syrup. These drinks are similar in nutrition to soft drinks. They’re high in sugar, calories and nutrients but also low in sugar. It is better to drink water.
The 100% Fruit Juice Dilemma
What about fruit juice without added sweeteners or sugars? The truth is that 100% fruit juice contains nutrients such as vitamin C and potassium. Too much juice is a source of extra sugar and calories. Juice does not contain the same phytonutrients and fibre as raw fruit. Many experts suggest that you limit your juice intake to just one serving a day.
Good Choice: Pomegranate Juice
You want your juice to be good if you only drink one glass a day. Learn which juices are the most nutritious per glass. The list is topped by pomegranate juice. The juice is high in calories and sugar, but it also contains a number of antioxidants that are good for you. Pomegranate juice has more antioxidant power than either red wine or green.
Cranberry Juice
Cranberry juice contains vitamin C, which is essential for the immune system. Unsweetened cranberry can also prevent bacteria from causing urinary tract infections.
Good Choice: Acai Berry Juice
The berry that is used to make Acai Juice comes from South America. Acai pulp has a higher antioxidant concentration than cranberries.
Red Grape Juice
Red wine in moderation is good for your heart. Red grape juice is also good for your heart. Red grape juice contains flavonoids and resveratrol. Red wine and grape juice are made from the whole grape, including seeds and skin. You don’t get the same amount of fibre as you would if you ate the fruit.
Good choice: Prune Juice
For centuries, people have used prune juice as a remedy for constipation. It’s effective because it contains fibre and sorbitol, a natural laxative. The benefits of prune juice do not stop there. It is packed with iron, potassium, antioxidants and other nutrients.
What is orange juice?
Orange juice is a great source of vitamin C. It is also fortified with calcium, vitamin D and other nutrients that are good for the bones. Orange juice without sugar has fewer calories compared to grape juice or berry juice. It also contains fewer antioxidants compared to darker juices such as grape, blueberry and pomegranate.
Please don’t overdo it. Most kids love juice. The American Academy of Pediatrics suggests that children younger than 6 consume no more than four to six ounces of 100% juice each day and between eight and twelve ounces if they are aged 7 to 18.
Water it Down
Water down the juice if you or your children want more than one cup per day. You can reduce the number of calories per serving by mixing juice with water or sparkling water. You can drink 2 or 3 cups instead of one glass of pure fruit juice throughout the day.
Choose Whole Fruit
Dietitians recommend eating the entire fruit instead of drinking lots of juice. The fruit’s pulp and flesh will provide you with all the nutrients, while the fibre helps to curb your appetite.
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