Boost your morning routine - fresh and delicious juicing

Ein Glas mit grünem Saft steht auf einem hellgrünen Tuch. Im Hintergrund liegen ein grüner Apfel, halbierte Zitrone und frischer Spinat auf einem Holztisch.

Find out how you can improve your morning routine and absorb valuable nutrients with homemade juices.

Author: Nicoletta Poddey, EatCareheal

Juicing fresh fruit and vegetables in the morning has become increasingly popular in recent years. But why are fresh fruit and vegetable juices useful and what do you need to bear in mind?

First things first:

Make sure you use really fresh ingredients and juice them as fresh as possible. Juices from the supermarket chiller cabinet or fruit and vegetable juices from a tetrapack are no substitute for freshly juiced delicacies from Mother Nature.

This is because pre-packaged juices can often contain sugar, preservatives, colourings and other additives to improve the taste or extend the shelf life.

Freshly squeezed juices, on the other hand, contain only the natural ingredients of fruit and vegetables without any additional chemicals.

In addition, freshly squeezed juices usually contain a higher concentration of vitamins, minerals and enzymes compared to packaged juices. When juicing fresh fruit and vegetables with a suitable juicer, the nutrients are better preserved as they are not exposed to processing methods such as heating, pasteurising or preserving.

The boost for your health:

One of the main benefits of fresh and delicious juicing in the morning is the quick absorption of nutrients. Fresh juicing removes the fibre from the fruit and vegetables, which allows the body to absorb and utilise the nutrients more quickly. Fresh juices in the morning therefore offer an easy way to supply the body with vitamins, minerals and trace elements that are important for well-being right at the start of the day.

Fresh juices are therefore not only delicious, but also provide the body with plenty of vitamins such as vitamin C, vitamin A and various B vitamins, which support important functions in the body. So your body is refuelled with new energy straight away in the morning.

In addition, fresh juices contain a variety of minerals such as potassium, magnesium, iron and calcium. These minerals are important for maintaining a healthy metabolism, muscle and nerve function and bone health. Trace elements such as zinc, selenium and copper are also contained in fresh juices and help to strengthen the immune system, among other things.

What you should look out for in fresh and delicious juices:

There are a few things to look out for when juicing to ensure you get the maximum health benefits. Always use fresh, high quality produce and wash it thoroughly to remove pesticide residues. If you can't find organic produce or untreated fruit or vegetables in your area, wash your produce with fragrance-free, organic quality washing-up liquid and then rinse with hot, clean water.

Vary your ingredients to include a variety of nutrients and be sure to include vegetables in your juices. Green leafy vegetables, cucumbers and celery in particular provide essential and bioavailable sodium salts and electrolytes, which are necessary for good nerve and muscle function as well as acid-base balance.

It is best to use a slowjuicer, also known as a cold juicer, to prepare your fresh and delicious juices in the morning. Compared to conventional centrifugal juicers, slow juicers offer the advantage that less heat is generated due to the low speed and significantly less oxidation occurs. This means that more vitamins, antioxidants and minerals are retained. In addition to a higher juice yield, the slow squeezing process also results in significantly better quality: the juice is significantly richer in nutrients, has a more intense flavour and can be stored in a sealed container in the refrigerator for several hours without losing too many nutrients.

A few ideas for fresh and delicious juices for your morning routine:

Celery juice:

Celery juice is praised for its anti-inflammatory properties and can aid digestion because it helps restore the right balance of stomach acid while still in the stomach. Support the detoxification of your body with 500 - 1000ml of freshly squeezed celery juice in the morning. Then wait about 20-30 minutes until you have either another juice or breakfast.
The juice on an empty stomach helps to kill unproductive viruses and bacteria and can provide relief from many chronic symptoms such as reflux, digestive problems and autoimmune diseases. The sodium cluster salts in the juice help to kill unproductive viruses and bacteria, have an antiseptic effect and also provide the body with valuable sodium in a bioavailable form. Celery juice also contains important vitamins such as vitamin K and vitamin C.

Cucumber juice:

Freshly squeezed cucumber juice is low in calories and the best rejuvenating tonic there is. This is because it is highly hydrating and alkalising, rich in vitamins A, C and K as well as electrolytes. These electrolytes ensure that nutrients and moisture are transported deep into the cells and tissues. This makes it not only more effective than water in moisturising the body, but also in excreting waste products via the kidneys. It can also alleviate digestive problems. It also contains silicon, which is an important building block for skin, hair, nails and bones.
In addition to its anti-inflammatory effect, cucumber juice is also a great way to reduce fever. For maximum support, drink 350 - 600ml of fresh cucumber juice daily on an empty stomach.

Watermelon juice:

Watermelons contain approximately 92% water, making them great for moisturising the body. Fresh watermelon juice not only tastes delicious and refreshing, but also provides plenty of antioxidants and nutrients such as vitamins A and C, lycopene and beta-carotene. It cleanses at a cellular level, flushes the lymphatic system and can help flush out water retention. Watermelon juice can also help with weight loss. It can also support heart health and reduce inflammation in the body. It is best to drink watermelon juice first thing in the morning, as watermelon is very easy to digest and can otherwise lead to fermentation and therefore flatulence in a full gastrointestinal tract. Drinking the juice first thing in the morning, on the other hand, helps to eliminate the toxins that have been cleansed from the liver overnight.

Green juice:

A green juice made from spinach, kale, cucumber, celery and lemon is rich in vitamins, minerals and antioxidants. These ingredients help to detoxify the body and provide energy.

Carrot and ginger juice:

Carrots are rich in beta-carotene, which is good for the eyes and skin. Ginger has anti-inflammatory properties and can help to boost the metabolism.

Pineapple-turmeric juice:

Pineapple contains enzymes that aid digestion, while turmeric has anti-inflammatory properties.

Experiment with different ingredients and find out which juices you like best. Create your own health elixir to suit your needs and taste.

By Nicoletta Poddey (EatCareHeal), medically certified counsellor for naturopathy

Website: https://www.eatcareheal.de

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