Intake of vegetables and fruits are known to have immense nutritional value promoting a healthy and disease-free life. Adding these to your daily diet can prevent fatal diseases like cancer, cardiovascular diseases and assists in weight management. Check out some juicer recipes with fruits and veggie to make your daily dietary chart healthy. It is instant and easy to consume. The best choice of nutrients lies in carrots and apples as they come loaded with rich nutrients. www.mayoclinic.org has scientific evidence on the health benefits of extracted juices. Moreover, juicing is the ideal option for those who do not enjoy eating fruits and vegetable.
Carrot and apple juice recipe
Choose fresh carrots and apples and wash them thoroughly. Do not peel the skin as it contains rich nutrients. The juice tastes the same despite the skin in it. For a cup of juice, use four large carrots and one large apple. If you are looking for sweetness, then use Fuji apple or golden delicious. If you are looking to absorb come nutritional value from the fruit and veggie, then use a juicer that does not extract the pulp. Removing the pulp means detracting the nutrients. A blender is also a good choice to prepare the juice. Do not add any sweetener or other ingredients as it can impact the nutritional value.
In just a cup of juice, the calories may seem to be low but remember the process is about condensing the food. Every cup contains around 241 calories. It is 12% over the 2,000 calorie diet. Taking the juice along with your meals instead of other beverages can manage the caloric content making it a reasonable diet. The fat content is just 1 gm, with saturated fat as low as 0.1 gm. Of the 241 calories, 9 comes from fat. However, the good news is that there is no cholesterol in the cup of juice. According to the calorie chart, standard limit of fat is 44 gm, saturated fat is 16 gm and cholesterol is 300 mg.
Next is the carbohydrates, protein, and dietary fiber calorie information. In a cup of juice;
· Carbs are 63 gm which is far less than the 225 gm recommended intake
· Dietary fiber is 13.4 gm giving you fullness as it digests slowly. Healthy women need 22-28 gm of dietary fiber and men 28-34 gms every day.
· Protein is 3gm. Healthy women need 7% of 46 gm intake, and men need 5% of 56 gm intake.
A cup of juice contains a reasonable value of minerals and vitamins. It provides:
· Potassium 1,311 milligrams, it is thrice the average requirement
· Sodium 168 milligrams, the low sodium intake are a bonus as it is essential to limit your intake to 2,300 milligrams for a healthy heart.
· Vitamin A 46,000 units, it is four times the average requirement to support healthy bone, skin, eye, and teeth.
Following the recipe guidelines to the core can help you get the most of the nutritional value of the fruit and vegetable.