Fruit juices enjoy great popularity among young and old. For many, a glass of orange juice is part of a substantial breakfast and, especially in summer, refreshment with a chilled fruit juice is a delicious alternative to water. Not only that: juice is also considered a healthy miracle cure from nature in the context of dieting. For example, a juice cure with cold-pressed detox juices is supposed to detoxify the body and support weight loss. But can the juices actually take it up with fresh fruit or do we harm our health perhaps even with it?
Juice as a health elixir
The industry has taken advantage of the good reputation of juices and produced them in every imaginable creation. Any variety of fruit is now available for purchase as juice, and in a wide variety of flavor combinations to boot. In addition to classics such as orange or apple juice, juices made from berries, such as aronia juice or cranberry juice, are also popular. Aloe vera juice and vegetable juices such as beetroot juice are also considered particularly healthy. Some people prefer to go straight for ready-made blends: ACE juice – named after vitamins A, C and E – is said to act as a radical scavenger and thus not only strengthen the immune system but also prevent premature aging of the skin. The consumption of certain juices is also often recommended for a wide variety of ailments. It is generally known that fruits and vegetables play a crucial role in health. Therefore, people usually believe that they are also doing something good for their health by consuming juices. But are they really as healthy as their reputation would have us believe?
“Five a day” – why not have it as a juice?
The general recommendation is to eat five portions of fruit and vegetables a day, spread throughout the day, in order to supply the body with sufficient vitamins and plant substances. This positively affects the various metabolic processes in the body and prevents the proliferation of bacteria and viruses. It is advisable to consume as many different types of fruits and vegetables as possible in order to absorb more different vitamins and phytochemicals. Consuming different juices would definitely make this easier, because drinking a glass of fruit juice requires less effort than eating several different types of fresh fruit every day. Problem solved – or is it?
How ready-made juices affect health
Fruit juices definitely contain a high proportion of the vitamins and phytochemicals of the fruit from which they are made. However, some of the natural nutrients are lost during processing, so they cannot be considered a completely equivalent substitute for fruit. Some industrially produced fruit juices also have minerals or vitamins added as additives. For example, fortifying fruit juices with calcium can be positive for health.
High sugar content in some juices
However, the most important aspect to consider when buying fruit juices is the sometimes high sugar content. In some juices, a relatively large amount of sugar – in addition to the natural fructose already contained in the fruit – is added during the production process. As a result, a much higher percentage of sugar is ingested with the consumption of such fruit juices than with the consumption of unprocessed fruit. This may well promote the formation of tooth decay. Fruit juices have a moderate cariogenic potential because not only the fructose but also the fruit acid has cariogenic effects. Moreover, sugar not only has a detrimental effect on teeth, but also promotes weight gain.
Buy healthy juices or press them yourself
A healthy option is to make your own juices from fresh fruit. Those who can not or do not want to go to work with the juicer themselves, can also resort to freshly squeezed organic juices or other high-quality juices from the store. In any case, it is advisable to look at the additives and sugar content when buying fruit juices:
- The designations nectar or fruit juice drink are an indication that other ingredients have been added. Permitted additives are, for example, fructose syrup, sugars extracted from fruits or honey.
- In contrast, fruit juice – whether direct juice or from fruit juice concentrate – has a fruit content of 100 percent. In the production of juices from fruit juice concentrate, the fruit juice is concentrated in the country of origin and diluted again accordingly after transport.Additives or the addition of sugar are not allowed in fruit juice, but also here in the processing of various auxiliary substances such as enzymes or filtering agents can be used.
A good alternative to juices are also homemade smoothies, where you can combine different fruits and vegetables at will.
Conclusion: it all depends on the quality!
All in all, it can be stated that vitamin-rich juices are quite suitable for fruit and vegetable muffle to prevent a vitamin deficiency. According to the German Nutrition Society, one glass of fruit juice (150 to 200 milliliters) a day can replace one of the recommended five servings of fruits and vegetables. However, the quality is crucial, because depending on how it is made, even a supposedly healthy juice can do more harm than good. In addition, fresh fruit and vegetables should not be dispensed with entirely, as juice – in whatever form – is not an adequate substitute. By the way, note that medications should never be taken together with grapefruit juice, as this can lead to interactions with the active ingredients of numerous drugs.
