Fruit Juices: The Benefits of It
Fruits and vegetables are great for your health. We all know about it. However, there are controversies around fruit juice benefits. Are they really healthy? With different kinds of juices available at the stores, which one should you buy? With this guide, we will help you understand both juice benefits and drawbacks and help you differentiate their types.
What Does Organic Juice Mean?
We are used to calling many things organic. Sometimes, we say it to imply the healthiness of it. Sometimes we say it to show the juice benefits. However, when it comes to product labeling, producers can only use this term if their juices are meeting certain criteria.
The United States Department of Agriculture defines “Organic” as types of juices made with ingredients following its laws. Some states have their rules too. For example, California calls organic any type of juice where at least 70% of the ingredients (excluding water) are produced with a limited amount of approved pesticides, without genetic engineering, radiation, etc.
So, if you see the label “Organic” on a juice package, you can not guarantee that all of its ingredients are healthy. That’s why it is important to read the label carefully and check all of its ingredients.
The Differences Between Concentrate and Not From Concentrate Juices
Now that the “Organic” part is clear to us, let’s understand what the juice being made from concentrate means.
This one usually refers to the process of producing different kinds of juices.
- When the juice is not made from concentrate, producers simply juice the fruit, pasteurize it (to kill bacteria, viruses, and fungi), and package it.
- The case is slightly different with juices made with concentrate. This process involves an extra step – removing water from the juice right after juicing it. The concentrate is lighter, making it easier for transportation.
When removing water from the juice and adding it back in, producers do not necessarily decrease the fruit juice benefits. It is simply an extra step to make transportation easier.
What are the Types of Fruit Juices
In the stores today, we can find a wide variety of juices, and the fruit juice benefits can vary depending on which fruit is used to make the juice. Let’s explore different types of fruit juices and their benefits.
Orange juice benefits vary from decreasing the cancer risk or cardiovascular disease risk to improving skin health thanks to vitamin C. The classic breakfast drink also contains folate which takes part in DNA creation and is beneficial to pregnant women.
Rich in ellagitannins, pomegranate juice has a neuroprotective effect on people with Parkinson’s disease. This juice benefits also include improving memory and heart health, as it contains vitamin K.
Yes, tomatoes are not vegetables, they are fruits. So, we will talk about the tomato juice benefits as well. Tomatoes are known for reducing the risk of ovarian cancer and digestive tract cancer, as well as preventing cardiovascular disease.
How Much Juice Can You Consume in a Day?
An apple a day keeps the doctor away. People do not say this for no reason, as consuming your recommended amount each day will help you stay healthy and prevent a wide variety of diseases.
So how much fruit juice per day should you drink?
CDC(Centers for Disease Control and Prevention) recommendation for daily fruit and vegetable intake is at least 1.5 cups a day for adult women and 2 cups per day for adult men. On the other hand, USDA recommends that at least 50% of the daily intake should be from the fruits themselves and not products made of fruits.
So, despite the abundance of fruit juice benefits, relying solely on fruit juice to fulfill your daily needs is not enough. No matter how much fruit juice per day you drink, eat whole fruits and vegetables as well. Also, take into consideration that fruit juices will contain less fiber than fresh fruits and some of them will contain sugar – two more reasons not to rely solely on fruit juice.
The Benefits of Fruit Juices
There are plenty of important antioxidants, nutrients, and vitamins in fruit juices. Drinking juices can contribute to your daily recommended amount of fruits and vegetables. With different kinds of juices, you can help prevent risks of cardiovascular disease, different types of cancer, and many other illnesses. Fruit juice benefits pregnant women in fetal development and overall health. However, if juices contain sugar, they can also cause weight gain and contribute to diabetes development.
Juices are a tasty way of fulfilling your daily need for antioxidants and vitamins. Paired with fresh vegetables and fruits, they will help you stay healthy and boost your energy. There are many types of juices to choose from. Now, as we know the difference between organic and non-organic, concentrate and not-from-concentrate, it will be easier to choose the right one and enjoy it.
What is Classed as Fruit Juice?
Fruit juices are drinkable products made of fruit flesh or whole fruit. USDA and state authorities have their rules on labeling the juices “Organic”.
Which Juice is Good for Skin Whitening?
Generally, most fruit juices will help you with skin whitening. Orange, Apple, and Grape juices are particularly good for it.
Are Fruit Juices Bad for You?
Some fruit juices contain sugar, contributing to weight gain. Tomato juice may also contain salt. So, you might exceed your daily dose of sodium with excessive drinking of tomato juice.
Can You Drink Too Much Fruit Juice?
Yes, as with anything else, consuming too much fruit juice will give you more harm than benefit. If the juice of your choice contains sugar, drinking too much of it will cause blood sugar spikes.
Is it OK to Drink Fruit Juice Every Day?
If the juice you are drinking does not contain an excessive amount of sugar or salt, it is ok to drink fruit juice every day. However, you should not completely substitute fruits and vegetables with fruit juice, as the recommended intake needs to contain at least 50% whole fruits.