There are many benefits to drinking juice.
A review published in the year 2019 by review trusted Source suggests that eating a portion of juice from fruit per day can help people reach an adequate daily consumption of vegetables and fruits. The researchers recommend that the juice of fruit is a rich source of vitamin C, carotenoids, and polyphenols.
The American Heart Association’s Trusted Source suggests 4-5 servings of vegetables and fruits every day. It suggests that one-quarter cup pure unadulterated fruit juice is sufficient for one of your daily requirements.
A thorough review, as well as meta-analysis by Trusted Source, found that fruit juice could be a good source of protection in the fight against hypertension, but only when it is moderate consumption. Researchers found that drinking less than 200ml of pure fruit juice per day is associated with less risk of developing hypertension. However, there was a higher risk when doses were higher than the amount of.
The study also revealed that the beneficial effects could be due to the nutritional and bioactive substances in juice. The adverse effects at higher doses might be related to eating excessive calories, which is more than the benefits, as per the reviewers.
Another review by the Trusted Source concluded that certain juices could provide cardiovascular protection and reduce cholesterol. Vitamins and polyphenols in juices possess antioxidant and anti-inflammatory properties. The authors also noted that scientists must conduct more research to verify the mechanisms behind them and to determine if they could have negative effects on sugars.
Potential health risks associated with juices of fruit
Certain health risks with juice from fruits include sugar, fiber, as well as weight gain.
Fiber
For example, even though fresh juices from fruit have some dietary fiber, the quantities aren’t as high as the amounts found from raw fruits or vegetables. Daily dietary guidelines of the Department of Agriculture’s Trusted Source recommend that females consume at least 28 grams of dietary fiber daily while males should consume 34 g daily.
Learn more about the daily fiber tips here.
Sugars
While pure juice of fruit doesn’t contain added sugars, like those that are found in sugar-sweetened beverages, they do contain fructose which is a sugar that occurs naturally.
Weight loss
A review published in the year 2019 reviewTrusted Source found that when fructose substitutes other carbs with the same calories, people don’t gain pounds. Researchers claim that fructose is not the cause of individuals in the studies who gain weight. The problem is eating too many calories. The review also mentions that sweetened drinks that contain added sugars could cause weight gain in children as well as in the case of diabetes among adults.
So, it is important to be aware of the ingredients used to ensure that juices are 100 percent vegetables or fruits. The review’s authors are also clear that you shouldn’t completely replace vegetables and fruits by drinking juices.
Summary
Juices can supply vital vitamins, minerals, and antioxidants. Consuming a glass of juice can help in achieving a daily recommended intake of vegetables and fruits.
Many vegetables and fruits have many health benefits. One may choose certain juices that are healthy for them. However, juices containing added sugars can cause weight gain.
