What are the Benefits of Juicing for Children, Adults, and Seniors?
Juicers are a great tool for keeping healthy. By extracting the juice from fruits and vegetables, they make it easier for your body to digest and absorb vitamins, minerals, and nutrients. Juicing can play an important role in maintaining fitness and well-being throughout life, from childhood to old age. It helps children grow up strong, it helps adults stay healthy, and it helps seniors stay fit in retirement.
Benefits of Juicing
The primary benefit of juicing, which remains constant throughout life, is that it concentrates the nutritional elements in fruits and vegetables so they can be easily absorbed and digested. The juice you create is richer and more nutritious than the original ingredients. Combining different fruits and vegetables makes the process even healthier and more efficient. Juicing well means understanding what types of juice are going to help you most as you get older.
Juicing for Children
For children, the focus should be on fruits and vegetables that promote growth and development. The right combination will spur growth, protect against disease, and provide vital nutrients to keep kids healthy. The need for fruits and vegetables in children's diets actually grows more acute as they grow up and enter puberty. Young children require 5-9 servings of fruits and vegetables every day. By the time they're teenagers, they'll require 7-13 servings.
Though a healthy diet contains a broad range of vitamins and minerals, children benefit more from some than from others. Here's a short list you should include in a child's juice mix.
|Vitamin A||Promotes bone and tissue growth.||Apricots, Cantaloupe, Carrots, Mangos, Spinach, Watermelons|
|Vitamin C||Boosts immune system. Repairs tissue damage. Protects against infection. Protects teeth and gums.||Blackberries, Oranges, Kiwis, Lemons, Limes, Raspberries, Strawberries, Tomatoes|
|Iron||Hemoglobin production and healthy cell function||Spinach, Apricots|
Juicing recipes with a large dose of these vitamins will provide children with a healthy boost as they mature. Juicers provide intense, multivitamin refreshment and a great deal of flexibility for parents and their kids. It can be consumed at meals, in the car, on the playground, or before and after sport practice. The best recipes for juicing aren't just healthy, they're also delicious. Many great juicing recipes can be found online, but here a few to help get you started. Simply combine the ingredients in your juicer and enjoy.
|Strawberry Watermelon Citrus Splash||4 cups Watermelon. 1 lemon. 10 strawberries|
|Ginger Orange Carrot Juice||2 carrots. 1 Orange. 1 apple. Add Ginger or Tumeric for flavor.|
|Green Spinach and Strawberry Smoothie||1 handful of spinach. 1 pear. 1 cup strawberries. 1 half lemon. 1 diced apple.|
As children transition out of childhood into adulthood, their needs change. Health priorities for adults are different, and not as straightforward. Child nutrition is focused on fostering growth and development, adult nutrition is focused on maintaining health and preventing disease.
Juicing for Adults
Diet is the first and most important barrier to good health in adulthood. A poor diet is the largest contributor to weight gain, even among adults who exercise regularly. For people worried about their weight, juicing is a helpful weight loss tool. Juice is low in calories and fat and can be consumed in lieu of donuts, muffins, bagels, or other high-calories snacks common in the workplace and adult life. Juicing is a useful tool for avoiding long-term health problems. A high intake of fruits and vegetables is important in warding off diseases such as cancer, stroke, and diabetes, and it plays an important role in preventing high blood pressure. The two most important ingredients adults should focus on to maintain good health are vitamin C and antioxidants.
Antioxidants such as flavonoids, polyphenols, and glutathione inhibit oxidation in your cells. Oxidation occurs when atoms and molecules lose electrons. In humans, this occurs as part of the digestive process. These atoms and molecules then become free radicals, and repeat the process by stealing electrons from other atoms and molecules. This chain reaction causes a great deal of cellular damage and decay if left unchecked. Antioxidants neutralize free radicals and provide numerous long term health benefits.
Juicing recipes rich in antioxidants reduce your risk of developing chronic illnesses such as cardiovascular disease and cancer. Specific antioxidants, such as flavonoids and glutathione, reduce your risk of Alzheimer's disease. Polyphenols help prevent osteoporosis.
Foods rich in antioxidants include blueberries, cranberries, blackberries, raspberries, apples, berries, strawberries, oranges, peaches, and lemons. Spinach, asparagus, and lettuce are also good sources for antioxidants, particularly for polyphenols.
Recipes for juicing should always include a healthy dose of vitamin C. It not only boosts your immune system, it also helps you cope with stress by reducing the amount of cortisol in your system. Cortisol is produced when you get stressed. It's part of your "fight or flight" response. Though its useful in the short run, high levels of cortisol impairs cognition, raises blood pressure, lowers immunity, and decreases bone and muscle mass. Because stress, even mild stress, is a common feature of working life, keeping cortisol levels under control is a major challenge for most adults. Juicers provide an easy way for adults to extract high concentration of vitamin from their food, to fortify their daily diet. For optimal nutrition, adults should drink juice on an empty stomach, approximately an hour before eating. This allows your stomach to absorb the vitamins, nutrients, and antioxidants from your juicer more effectively.
Juicing for Seniors
As you age, your body needs more help performing some of the basic functions you took for granted when it was young. Digestion is one of these functions. Digestion slows as people age. Juicing, by delivering concentrated doses of nutrients, helps maintain good digestion by providing seniors with a steady stream of soluble fiber.
There are two types of fiber: soluble and insoluble. Insoluble fiber keeps you regular. Soluble fiber aids digestion. Soluble fiber is found in the body of the fruits and helps regulates blood sugar and cholesterol, and speeds digestion. By separating soluble fibers in their fruits and vegetables, juicing helps seniors maintain a steady influx of vitamins and nutrients they may otherwise have difficulty digesting. Better digestion, in turn, means seniors absorb more of the vitamins and minerals they require to stay fit and active.
Green, leafy vegetables are the best vitamin sources for seniors. At this stage, juicing recipes should always include spinach, kale, collard greens, and romaine lettuce. They contain high concentrations of vitamins K, B, and B9 - also known as folic acid.
|K||Prevents blood clots and Alzheimer's disease. Strengthens bones.|
|B||Promotes red blood cell production. Provides more energy from food.|
|B9 (Folic Acid)||Promotes red blood cell and DNA production. Combats fatigue.|
These vitamins play an important role in maintaining healthy energy levels, but don't always taste great. There are great recipes for juicing mixed fruits and veggies, so don't be afraid to experiment by adding some fruit to improve the taste. Lemons and apples, for instance, pair well with kale and spinach. Adding one or two to a green juice mix will keep it tasting great as it keeps you healthy.
Dark leafy vegetables also play an important role in your daily iron intake. As you age, your body's ability to absorb iron decreases. Iron deficiencies lead to anemia and fatigue. Juicing recipes with kale, chard, spinach, and arugula will help keep your iron levels strong.
The calcium content of your bones also decreases as you grow older, which makes your bones brittle and easily breakable, a condition known as osteoporosis. Beside milk, fruits are an excellent way to keep your calcium intake up. Juice made from figs, rhubarb, kumquats, oranges, prunes, and kiwis are great low-fat calcium sources that will help replenish your body's bone structure.
A juicer is a kitchen accessory that adds value to every stage of life. Juicing helps children grow into healthy adults, it helps adults keep fit and stave off disease, and it keeps seniors active in their golden years. Many people struggle with their fruit and vegetable intake as they grow up. Juicing provides an easy way to maintain the right level of vitamins, minerals, and nutrients, no matter how young or old you are.
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