We all know that fruits contain various nutrients, especially vitamins, and we often say: eat more fruit to supplement vitamins. Of course, fruits contain not only vitamins, but also some minerals, such as potassium, calcium, magnesium, etc. The fruit peel is rich in dietary fiber.
So, are these nutrients lost during the juicing process?
1. Loss of Dietary Fiber
During the juicing process, the juice and the pulp are separated. Soluble substances basically all go into the juice, while insoluble substances go into the pulp. Insoluble substances are mainly dietary fiber, and the pulp is usually discarded. Dietary fiber is known as the "seventh nutrient," a necessary dietary component for the human body. It is divided into soluble and insoluble. The insoluble part goes into the pulp and is discarded.
The Codex Alimentarius Commission pointed out at its 26th session in 2004 that "dietary fiber increases fecal bulk, softens feces, and stimulates fermentation in the colon; it lowers total blood cholesterol or low-density lipoprotein cholesterol levels, and reduces postprandial blood glucose or insulin levels." In other words, dietary fiber has the effect of preventing constipation, dyslipidemia, and diabetes.
2. Loss of Vitamins
We like to drink juice, not only to satisfy our sensory needs, but also because we believe that juice is easily digested and absorbed by the body, especially the vitamins in it. The vitamins in fruits are mainly Vitamin C, carotene, and B vitamins. We know that Vitamin C is easily oxidized when exposed to oxygen, light, and heat. After being juiced, Vitamin C is easily oxidized and lost. We not only fail to fully utilize the vitamins in it, but the amount actually decreases. Some studies have shown that compared to before juicing, the destruction rate of Vitamin C in cucumber can be as high as 80%, dropping from 8 mg/100g to 2 mg/100g. Although this is data for a vegetable, it also fully illustrates that Vitamin C is easily oxidized and shows that juicing causes great damage to vitamins. Of course, for some strongly acidic fruits, Vitamin C loss is less after juicing, such as orange juice.
Furthermore, a large number of studies have shown that Vitamin C helps improve bone density, promotes iron absorption, and even plays an important role in cardiovascular diseases and the common cold.
3. Loss of Minerals
Although the content of minerals in fruits is relatively low compared to other foods, they are still present, such as calcium, magnesium, potassium, etc. Bananas are rich in potassium. Some of the calcium, magnesium, and other minerals are bound to dietary fiber. During the juicing process, most of the dietary fiber is left in the pulp, so these minerals are also left in the pulp. Consequently, the mineral content in the juice is reduced. Calcium and magnesium are components that constitute bones. Potassium has the function of maintaining normal myocardial function and osmotic pressure inside and outside cells.
4 Fruits That Are as Delicious as Ice Cream When Frozen
Banana. Frozen banana is one of the most delicious frozen foods. Simply peel it, cut it into pieces, and freeze it in the refrigerator.
Mango. Peel and slice the mango, then freeze for at least 4 hours. Frozen mango slices can be eaten alone or added to yogurt.
Grapes. Frozen grapes taste sweeter. Freeze some grapes in the refrigerator for a healthy dessert anytime. Adding frozen grapes to yogurt is even more delicious.
Watermelon. Cut the watermelon into small pieces and freeze it in the refrigerator for a refreshing treat anytime.
Best Times to Eat Fruit for the Most Comprehensive Nutrient Absorption
Three meals: 7 AM, 12 PM, and 6-7 PM. Zuo Xiaoxia, director of the Nutrition Department of the 309th Hospital of the PLA, pointed out that breakfast is best eaten around 7 AM, because the gastrointestinal tract, after a night of rest, is fully awake, and the digestive system begins to operate, efficiently digesting and absorbing food nutrients; lunch should be eaten around 12:00-12:30, as 12 PM is when the body's energy demand is the highest; dinner is best arranged between 6 PM and 7 PM. Eating too late will increase the burden on the stomach and intestines, easily induce obesity, and affect sleep. To maintain an efficient state of work and study, a snack can be had at 10:30 AM and 3:30 PM, eating some fruit, nuts, or drinking a yogurt.
Tea time: 9-10 AM, 1-3 PM, and 7-8 PM. Professor Yang Li from the China Academy of Chinese Medical Sciences pointed out that it is most appropriate for a person to drink 3 cups of tea a day. The first cup is morning tea, suitable for drinking 9-10 AM after breakfast, which can refresh, detoxify, and fight fatigue. Morning tea is best chosen as scented tea; the second cup is afternoon tea, best drunk 1-3 PM after lunch or a nap, and it can be a bit stronger, with green tea being a good choice; the third cup is evening tea, suitable for drinking 7-8 PM after dinner, which has the effect of lowering blood lipids and aiding digestion. Yang Li stated that black tea is most suitable for drinking at night because the caffeine content in fermented tea is low and has less impact on sleep.
Fruit time: 9-10 AM. Song Xin, a nutritionist at Beijing Chaoyang Hospital, said that the morning is the golden time to eat fruit, when it is most effective for the body and can better exert its nutritional value. Supplementing with high-sugar fruits around 9-10 AM can be quickly converted into energy, making people feel energetic. In addition, fruit is best eaten 1 hour before or after a meal, especially before a meal, because many components in fruit are water-soluble, and eating before a meal is beneficial to the absorption of nutrients.