Commitment + Clinical Leadership = Better Outcomes
5 Health Benefits of Fresh Squeezed Juice
Nothing tastes better than homemade fresh squeezed juice when you’re craving a sweet drink. Fresh squeezed juice can be enjoyed with a meal or as a snack, and sometimes juice can be used in certain recipes to enhance the taste of different foods. You can make your own juice with your favorite fruits and a juicer.
January 15th is National Fresh Squeezed Juice day. Here are 5 health benefits you can get from drinking fresh squeezed juice.
More Antioxidants than Processed Juices
One health benefit of drinking fresh squeezed juices is they contain more antioxidants than processed juices. Antioxidants are molecules that can help fight free radicals in your body. Free radicals can cause diseases such as cancer, heart disease, and diabetes.
Some juices that are a great source of antioxidants include:
- Blueberry juice. The most abundant antioxidant found in blueberry juice are anthocyanins, which can help protect against cancer, dementia, and urinary tract diseases. Anthocyanins are also linked to improving heart and vision health. The anthocyanins found in blueberries are also responsible for giving them their distinct blue color.1
- Orange juice. Orange juice provides antioxidants such as flavonoids, carotenoids, and ascorbic acid.2 A study found that adults with high cholesterol and triglycerides who drank 20 ml of orange juice found that their antioxidant levels increased after 90 days.3
Contains Natural Sugars & No Preservatives
When you drink processed juice, companies add extra sugars and preservatives to help make the drinks taste better and last longer. However, these added sugars and preservatives have little nutritional value.
The average fruit juice pack contains 110 calories and 20-26 grams of sugar per cup. Sugary drinks put you at risk for high blood pressure, heart disease, and type 2 diabetes.4
Fresh squeezed fruit juice, however, contains natural sugars called fructose that help your body manage its blood sugar levels. Fructose can also help you regulate your hunger, which can prevent you from overeating.5
Fresh squeezed juice has been found to aid in digestion because there are vitamins and nutrients found inside fruits that help the body process food.
Some juices that are a great way to improve your digestive health include:
- Lemon juice. Lemon juice contains pectin, a type of soluble fiber that can help regulate the body’s cholesterol levels. Pectin can also help prevent diarrhea. It’s important to note that only lemon juices that contain the pulp will have fiber.6
- Apple juice. Apple juice has been found to provide a laxative effect, and it has been recommended for children with constipation because it has sorbitol carbohydrates and a high level of fructose to glucose.7
- Cranberry juice. The phytochemicals in cranberry juice have been linked to improving digestive health.8 One set of studies found that cranberries can help inhibit the growth of H. pylori, which is bacteria in the stomach that can cause infections. Cranberry juice has also been proven to help protect against the inflammation of the intestines.9
Support Heart Health
Fresh juice has been found to support the body’s heart health. According to The Heart and Stroke Foundation, five ounces of fruit juice a day can help reduce the chances of heart disease.10
Here are some ways that fresh juice has been found to improve heart health:
- Apple juice. A study on men and women who added 375 ml of unsupplemented apple juice to their daily diet for 6 weeks found that their LDL cholesterol was 20% more resistant to oxidation (a process that will make the cholesterol build up in the arteries).11 LDL cholesterol is the “bad” cholesterol that affects heart health, and oxidized cholesterol is what turns into plaque build-up in the arteries.12
- Grape juice. Research has found that purple grape juice can reduce platelet aggression, which can prevent blood clots in the arteries. Another study found that purple grape juice can improve the cell lining in the arteries and reduce LDL oxidation in patients with heart disease.13
- Strawberry juice. Strawberry juice has been found to lower blood pressure because of its high potassium levels. Potassium can widen the blood vessels, which can help protect the body against heart attacks and strokes.14
Helps with Hydration
Your body needs plenty of water to carry out its daily functions, from regulating your temperature to repairing your skin. Keeping yourself hydrated is important to ensure that your body can manage itself.15
100% fruit juices are estimated to be around 85% water, which makes them a great option for hydrating your body. However, it is important to be mindful of how much juice you drink because the calories can negate the health benefits.16
Orange juice in particular is a great option for hydration because it contains electrolytes, which help your body maintain its water content. Electrolytes also have other health benefits, such as aiding your muscle contraction and rebuilding damaged tissue.17
Enjoy Some Fresh Squeezed Juice Today!
With all of these health benefits in mind, fresh squeezed juice can make a great addition to your everyday diet. Start incorporating more juice with your lunches and dinners to help reap some of the benefits of fresh juice!
To learn more about Saber Healthcare and the services we offer, click here.
Saber Healthcare is an organization dedicated to providing consultant services to long term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.
- “Blueberries Are Filled With More Than Just Antioxidants.” Bai. 10 July 2014. Accessed 13 January 2022. Link: https://www.drinkbai.com/blog/health-and-wellness/blueberries-filled-just-antioxidants
- Link, Rachel. “5 Surprising Health Benefits of Orange Juice.” Red Ventures, Healthline Media. 12 February 2019. Accessed 13 January 2022. Link: https://www.healthline.com/nutrition/orange-juice-benefits
- Shahrzad Foroudi, Andrew S. Potter, Alexis Stamatikos, Bhimanagouda S. Patil, and Farzad Deyhim.Journal of Medicinal Food.May 2014.612-617.http://doi.org/10.1089/jmf.2013.0034
- Petre, Alina. Marengo, Katherine, ed. “Is Fruit Juice as Unhealthy as Sugary Soda?” Red Ventures, Healthline Media. 13 December 2019. Accessed 13 January 2022. Link: https://www.healthline.com/nutrition/fruit-juice-vs-soda#sugar-content
- “4 HEALTH BENEFITS OF FRESHLY SQUEEZED JUICE.” Ward's Supermarket. Accessed January 2022. Link: https://wardsgainesville.com/4-health-benefits-freshly-squeezed-juice/
- “6 Scientifically Proven Benefits of Lemon Juice.” Saber Healthcare Group. 29 August 2021. Accessed 13 December 2022. Link: https://www.saberhealth.com/news/blog/lemon-juice-health-benefits
- Marcin, Ashley. Whitworth, Gerald, ed. “Which Juices Can Help Relieve Constipation?” Red Ventures, Healthline Media. 7 March 2019. Accessed 13 January 2022. Link: https://www.healthline.com/health/digestive-health/juice-for-constipation#symptoms
- Butler, Natalie. “What are the health benefits of cranberry juice?” Healthline Media, MedicalNewstoday. 9 August 2018. Accessed 13 January 2022. Link: https://www.medicalnewstoday.com/articles/322731
- Zhao, Shaomin et al. “American cranberries and health benefits - an evolving story of 25 years.” Journal of the science of food and agriculture vol. 100,14 (2020): 5111-5116. doi:10.1002/jsfa.8882. Link: https://pubmed.ncbi.nlm.nih.gov/29315597/
- “The truth about juice.” Heart and Stroke Foundation of Canada. 13 January 2022. Link: https://www.heartandstroke.ca/articles/the-truth-about-juice
- McCulloch, Marsha. “4 Benefits of Apple Juice (And 5 Downsides).” Red Ventures, Healthline Media. 1 April 2019. Accessed 13 January 2022. Link: https://www.healthline.com/nutrition/apple-juice-benefits
- “Oxidized LDL.” ClevelandHeartLab, Sonora Quest Laboratories. Accessed 13 January 2022. Link: https://www.sonoraquest.com/media/3904/oxidized-ldl-patient-onepager-sql_0619.pdf
- “Cardiovascular Health Benefits of Grape Juice – What the Research Says.” Grapes. 20 June 2022. Accessed 13 January 2022. Link: https://grapes.extension.org/cardiovascular-health-benefits-of-grape-juice-what-the-research-says/
- Staughton, John. “8 Surprising Benefits Of Strawberry Juice.” Organic Facts. 3 August 2021. Accessed 13 January 2022. Link: https://www.organicfacts.net/strawberry-juice.html
- “How Hydration Affects Your Health.” Saber Healthcare Group. 17 April 2021. 17 April 2021. Accessed 13 January 2022. Link: https://www.saberhealth.com/news/blog/how-hydration-affects-health
- Kumer, Emma. “The Best and Worst Drinks to Keep You Hydrated.” TasteofHome. 10 February 2021. Accessed 13 January 2022. Link: https://www.tasteofhome.com/article/best-and-worst-hydrating-drinks-ranked/
- “Keep Hydrated This Summer with the Help of 100% Fruit Juice.” Juices Products Association, SipSmarter. Accessed 13 January 2022. Link: https://sipsmarter.org/expert-health-tips/keep-hydrated-this-summer-with-the-help-of-100-fruit-juice/?utm_source=rss&utm_medium=rss&utm_campaign=keep-hydrated-this-summer-with-the-help-of-100-fruit-juice