Holistic Nutrition: Benefits of Juicing

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Want a jolt of energy without caffeine or refined sugars? You’ll want to buy a juicer.

Juicing is a great way to receive a huge surge of energy quickly, by concentrating all the nutrients, vitamins, enzymes, minerals and alkaline properties from a large quantity of vegetables and fruits. When you consume juice, you are giving your body a super dose of essential nutrition.

There are many benefits of juicing. Here are just a few:

Easy Assimilation

  • Juicing can often release enzymes, phytochemicals, vitamins and minerals trapped in indigestible fiber. Once released they can enter the blood stream within 15 minutes.

Water Supply

  • Helps increase water intake


  • Has a laxative effect due to the removal of fiber, clearing the body of toxins.


  • Counteract free radicals that cause cellular damage, aging and susceptibility to cancers.


  • Natural sugars bundled with many valuable nutrients. In contrast processed foods contain sugars without little if any valuable nutrients. This is where the problem exist.

Chlorophyll (Greens)

  • Unique phytochemical that allows encourages more hemoglobin production. This enhances the delivery of oxygen to cells.

While you can’t expect immortality, juicing regularly will result in a clearer complexion, more energy, improved mood and minimal weight loss.

Since juicing removes the majority of fibre from the vegetables and fruit, your body can absorb the nutrients better and it gives your digestive system a rest from working on fibre.

Another reason juicing is so fantastic is because it’s an easy way to get vegetables in our diets since most of us do not consume enough, especially dark leafy greens.

According to Statistics Canada, in 2012 only 40.6% of people aged 12 and older consumed five or more fruits and vegetables per day, with the majority being fruit. Fruit is not a bad thing, but on the spectrum of nutrition it is important to get more vegetables in our diet.

Why are vegetables so important?

Vegetables and herbs are the most nutrient-dense food substances. They contain just about everything you need minus a few amino acids. Eating heal by pulling toxins out of your body, strengthen your immune system and significantly reduce the likelihood of sickness and disease.

If you don’t enjoy eating fresh vegetables and fruits, juicing may be a fun way to add them to your diet or to try something you normally wouldn’t eat. You can find many juicing recipes online, try the three recipes at the end of this article, or play around with mixing produce. Your juices should be vegetable-dominant. Stick to the 80/20 rule when putting together your recipes – 80% vegetables, 20% fruit.

Like any other new diet of lifestyle change, preparation is key to success. Having vegetables and fruit on hand will keep you motivated to juice and make for quick preparation. The most important thing to remember with juicing is that it needs to be a habit. While you don’t need to jump into a juice cleanse, starting each morning with a vegetable and fruit juice will fuel your body to run at it’s best all day long. Get used to using and cleaning the machine on a regular basis, and remember once juiced you have maximum one hour to drink it. This is why any store bought juice is essentially just sugar.

The Goods:

Your best juicers are low-watt systems that claim to reduce oxidation, as you’ll get more out of the produce. A great low-cost starter unit is the Breville 700 Watt Compact Juicer.

Recipe: Carrot Juice

4 carrots
1 lemon, outer peel cut away and discarded
1 lime,
outer peel cut away and discarded
3 small apples
5 celery stalks

For more nutrition and information, check out the World Health Nutrition Coaching program.


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