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How Food Affects Health: Fruit

and Vegetable Juice
Fruits and vegetables are "juicy foods" that are largely water, but they
also include a range of vitamins, minerals, phytonutrients, and fiber,
which helps you feel full. Juice is a different story. When entire
produce is processed into juice, the majority of the fiber is lost,
resulting in a less nutritious end product. Consider the following: A 60-
calorie orange takes a few minutes to consume, whereas a 110-
calorie glass of orange juice takes only a few seconds. Because
vegetables contain less sugar than fruit, freshly prepared vegetable
juice contains less calories than fruit juice and might be a useful
method to "squeeze" more food into your diet. Bottled and canned
vegetable and tomato juices, on the other hand, are not typically
suggested since they contain high levels of salt, which raises your risk
of hypertension.

While it is preferable to acquire your nutrients and fiber from whole

vegetables and fruits, juice contains vitamins and minerals. Certain
juices, for example, are strong in vitamin C and include folate as well
as minerals such as potassium. Some drinks, such as orange juice,
may also be calcium fortified. If you're going to drink juice, be sure it's
100 percent juice with no added sugar or salt. At home, you may also
prepare your own fresh squeezed or pressed juices. To minimize
calories and sugar, consider diluting your beverage with water or
calorie-free seltzer.

Some juices contain vitamin C, which is important for the health of

collagen, a protein that helps preserve healthy skin and cartilage.
Consuming vitamin C-rich fruits and vegetables can help restore your
skin's vitamin C reserves and improve its natural attractiveness.
Vitamin C also helps with joint flexibility and hair health. Finally,
vitamin C may aid in the prevention of cataracts and macular
degeneration. Some drinks are fortified with calcium, which helps
maintain bone health. Calcium-rich juices may help lower blood
pressure, lessen the risk of cardiovascular disease, and prevent
osteoporosis. Calcium may also assist with PMS cramps. Potassium-
rich juices may also help prevent osteoporosis by producing
osteocalcin, a protein found exclusively in bone. Drinking potassium-
rich juice can also aid with blood pressure control.

B vitamins, such as folate, may lower your risk of cardiovascular

disease, delay age-related cognitive decline, and promote healthy hair
growth. Folate also helps to produce serotonin, which may help to
prevent depression and boost mood. Aside from being a possible
weight-loss aid, certain types of juice (mostly citrus juices) might
cause migraines in persons who are sensitive to them. Take notice,
IBS patients: Some persons with IBS are sensitive to sources of
concentrated sugar, such as fruit juice, and experience pain after
consuming them.