Is it beneficial to use fruits and vegetables or their juices?

Vegetables and fruits are very good for health and their consumption can reduce the risk of chronic diseases such as heart disease and cancer.

But some people like to drink fruits and vegetables in the form of juice to cleanse the body or add more nutrients to the diet.

Is it  better to eat fruits and vegetables in their solid form or juice? Know what medical science has to say about it.

The purpose of juices
Fruits or vegetables are usually used in the form of juice for 2 purposes.

Some people believe that the use of juice ensures the release of toxins from the body, but there is no evidence to support this view.

The second purpose is to use fruits as a supplement in the daily diet to increase the use of nutrients in fruits and vegetables.

Juice is an easy way to get more nutrition
The fact is that most people do not like fruits and vegetables in particular, so it is difficult to get adequate amounts of nutrients.

Polluted environments and high levels of stress also increase the need for certain nutrients.

Fruits and vegetables are rich in vitamins, minerals, antioxidants and plant compounds which can also provide protection against various diseases.

If you find it difficult to get the recommended amount of fruits and vegetables in your daily diet, then juices can be an easy way to get it.

One study found that using a combination of fruit and vegetable juices for 14 weeks increased people’s levels of beta-carotene, vitamin C, E, selenium and folate.

Another study found that drinking fresh fruit and vegetable juices improved folate and antioxidant levels.

But do juices protect against disease?
There is ample evidence that eating fruits and vegetables reduces the risk of disease, but it is difficult to find research reports that show the benefits of fruit and vegetable juices.

Part of the benefits of fruits and vegetables are the amount of antioxidants they contain, but fiber also plays an important role.

Most antioxidants bind to fiber and are released into the digestive system, which is why eating large amounts of fruits and vegetables is beneficial for most health aspects.

While juices may reduce the risk of heart disease to some extent, apple and pomegranate juices are thought to lower blood pressure and cholesterol levels.

In addition, drinking fruit and vegetable juices in liquid form can potentially reduce oxidative stress, which in turn improves heart health.

But despite these findings, more research is needed to better understand the medical effects of juices.

Using juices for weight loss is not a good idea
Most people prefer juices for weight loss.

The Juice Diet consumes 600 to 1,000 calories per day, mostly in the form of juices, which can lead to severe calorie loss and rapid weight loss.

But it is very difficult to maintain this weight loss for more than a few days as it slows down the metabolism on a long term basis and also leads to nutrient deficiencies.

That is, juice is not a substitute for food and can be destructive to the body.

Disadvantages of juices
Excessive consumption of fruit juices has been linked to an increased risk of metabolic syndrome and obesity.

Similarly, there is no evidence that our body needs liquid food for internal cleansing, our body is designed to automatically clean toxic substances.

People with kidney problems may also have an increased risk of kidney failure if they consume large amounts of juices.

Juices are very sweet
Your choice of juice is important and fruits contain more sugar than vegetables.

Consumption of large amounts of natural sugars also increases the risk of high blood sugar, weight gain and type 2 diabetes.

For example, 100% pure juice of 114 mg apples has almost zero fiber content but 13 grams of natural sugar and 60 calories.

The same amount of 100% pure grape juice contains 20 grams of sugar.

So vegetable juices can be tried to keep the amount of sugar low.

So it is better to use fruits and vegetables than juices
Juices usually lose the fiber in fruits and vegetables and this nutrient is very important for the body.

The antioxidants that are naturally attached to plant fibers are lost in the process of making juices, which is why the use of whole fruits and vegetables can be more important for health.

Similarly, 90% of the fiber is lost during juice making.

The benefits of fiber
High fiber intake reduces the risk of heart disease, obesity and type 2 diabetes.

Research reports have shown that increasing the use of soluble fiber improves blood sugar and cholesterol levels.

One study compared the group of people who ate apples to those who drank apple juice.

The study found that people who drank apple juice had a 6.9% increase in harmful cholesterol levels compared to those who ate the fruit, due to the fiber in the fruit.

One study found that those who drank fruit juice had an increased risk of developing type 2 diabetes, while those who ate fruit had a lower risk.



4th Professional Medical Student. Karachi Medical and Dental College.

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