Juice might be the closest thing to pure fruit, but sometimes, it can be worlds away from what we hope for. When it comes to juice, there are some truths you must know.
1. Juice contains much less nutrition than fruit. When fruit is pressed into juice, the pulp and membranes are removed. In this process, vitamin C is also greatly reduced, and vitamin C is something you need to consume in large amounts.
If the fruit itself contains very little vitamin, like an apple, then in this process, the vitamin is almost completely removed.
2. Fruits that are more nutritious usually make more nutritious juice. For example, citrus fruits. However, sometimes, some nutrients are artificially added to juice, such as vitamin C. Please read the label carefully to find out what's in it. Some brands of apple juice or grape juice may contain the vitamin C you need, but other brands may have none at all.
3. The size of the container can affect the vitamin content in the juice. How is that possible? Note that vitamin C breaks down when exposed to oxygen. Juice in smaller containers is exposed to more air during and after packaging.
4. It's unnecessary to boast about "100% juice." There are always some ingredients in juice that serve as flavorings, which usually have little nutritional value and in fact, don't taste very good.
5. In so-called "juice foods" or "juice drinks," you won't find much fruit. The most common ingredients are water and high-fructose corn syrup. However, there are exceptions. Some cranberry juices are rich in vitamin C and are quite nutritious.
6. Once opened, juice begins to lose its nutritional value, so don't store it in the refrigerator for too long. The nutrients in aseptic juice made from citrus, grapefruit, pineapple, etc., can be preserved for 7-10 days. Other low-acid juices, like apple and grape, can be kept for a week after opening. If you buy unpasteurized juice, you must consume it within a week, even if it hasn't been opened.
7. Unpasteurized juice may be unsafe. Recently, the Food and Drug Administration has required warning labels on these juices. These juices pose little risk to healthy adults, but for children, the elderly, and other people with weakened immune systems, it's best not to drink such juice, as some harmful bacteria are not killed in it. Almost all juice sold in supermarkets is pasteurized—of course, freshly squeezed juice is an exception. However, farmers' markets and small producers may not be. So, you need to be careful and ask more questions.
8. If you juice at home, first wash the fruit in cold running water to remove surface bacteria. Wash it again with a fruit wash and hot water each time before juicing.
9. If you want the most nutritious juice, stick to buying single-fruit juices, like orange and grapefruit. Or try other citrus juices, which are generally rich in vitamins A, C, E, or calcium.
10. Don't rely too much on juice. If you read widely and choose carefully, juice might be somewhat helpful to your diet. However, eating fruit is actually very simple, and it is truly much better than drinking juice.