Natural juices: allies or enemies of the diet?
We can define juices as a fruit extract being an excellent form of hydration and supply of vitamins and minerals, especially in the summer, season of the year when we increase sweating and we need to replenish the water and the salts lost by sweat.
Juices can be classified as natural or industrialized and can be concentrated or already diluted. Natural fruit juices can be considered better nutritionally since they provide more fiber when we do not strain the contents, for example pineapple juice, papaya, apple, strawberry, among others.
Many people avoid taking fruit juice because they find it which are high in calories. Juices should not be avoided. In a process of food re-education, we should prioritize the consumption of nutrients such as fiber, vitamins and minerals, not just caloric content.
We can consume juices for breakfast or intermediate snacks. the consumption of the fruit in natura. We should only avoid high intake of juices, as well as any liquids, during main meals at lunch and dinner, as they may disrupt digestion and absorption of nutrients. Since a small amount of juice rich in vitamin C helps in the absorption of the iron present in foods of vegetal origin like the beans.
At the moment for the practicality we have in the supermarkets the juice of canister, however the great difference between the industrialized juices and the juices natural is in the content of fibers and calories since the industrialized ones have more water and sugar and less fruit in its composition. So, the ideal is to prepare the juices at home with the natural fruit and diluted in water or coconut water, excellent for hydration and hydroelectrolytic replacement, especially of potassium.
Regarding the content of vitamins industrialized juices have less vitamins than the natural ones. Vitamin C, for example, present in orange juice, guava or strawberry undergoes oxidation for around 30 minutes. Extracting the juice from a centrifuge or blender does not alter the amount of vitamins consumed at the time of preparation. The important thing is not to strain juices to conserve fiber and all vitamins and minerals.
A good choice for a healthy diet is to mix fruits with vegetables (kale, celery, carrot, beet, fennel) and condiments / herbs (ginger, cinnamon, mint, basil, parsley) that increase the supply of antioxidant nutrients, vitamins and minerals with detoxifying properties of the liver, improving the weight loss process.
These juices bring together several important nutrients for maintenance of metabolism. An example: orange juice, apple, carrot, cabbage and ginger. Orange has vitamin C, an important antioxidant, while apple provides soluble fibers that help intestinal function and decrease cholesterol absorption. The carrot is rich in beta-carotene excellent for preventing premature aging and decreasing the risk of cancer. The cabbage has vegetable source calcium, excellent for bone and muscle health, and also because it contains sulfur helps to clean the liver. Finally, ginger is an excellent thermogenic increasing energy expenditure.
Thus, it can be said that fruit juices with vegetables would be an excellent choice of consumption providing a higher content of nutrients and helping in the hydration and replacement of electrolytes for the summer
Text prepared with the collaboration of nutritionist Karina Valentim from PB Consultoria em Nutrição
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