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Health practitioners recommend that eating whole fruits and vegetables from time to time can help people reduce their risk of having cardiovascular disease, type 2 diabetes, some types of cancers, and obesity.

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An individual should not only rely on only fruit juice to get the required amount of nutrients. This is because, unlike whole fruits, a glass of fruit juice offers less fibre content but has more calories and sugar content. Therefore, it is important for people to cut down on the amount of fruit juice they drink each day.

There are a variety of fruit juices that a person can make at home and drink. The various fruit juices offer various health benefits in their own way, but drinking large amounts of certain juices can cause you to have some health complications.

For years, researchers have tried to prove the health effects of juice. Understandably, pure fruit juice can provide people with vitamin C and antioxidants, and can take them as part of their diet. However, fruit juices can contain a larger dose of a concentrated form of sugar and may in some way contribute to obesity. Hence, It is advisable to consume 100% pure juice since there are no added sugars, sweeteners, or colourings. You can buy manufactured fruit juices that come in bottles, cans, and cartons. Or you could get a hand juicer or a masticating machine for some fresh fruits and vegetables. Always make sure to consume fresh juice the moment you make them.

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In this article, I discuss the health benefits of fruit juices and the certain risks of taking them that abound.

Health Benefits Of Juice

Drinking fruit juice offers you some benefits. The following are the key benefits you can enjoy:

Since some fruit juices can be a good source of vitamin C, carotenoids, and other mineral nutrients, consuming them may help you achieve the recommended daily intake of fruits and vegetables.

Fruit juices may be protective against hypertension, but this can only happen with moderate intake. When you drink below 200 ml of pure fruit juice a day, you are at a lower risk of getting hypertension. But if you take any dose exceeding that amount, you would have an increased risk of getting hypertension.

Some researchers have proven that juices might offer cardiovascular protection and lower cholesterol. This is because polyphenols and vitamins in the juices have antioxidant and anti-inflammatory effects.

Drinking too much fruit juice has some risks associated with it. Since many fruit juices are high in sugar and calories, it is important you do not consume too much of it to avoid suffering health issues like weight gain, type 2 diabetes, and heart disease. Also, a person who consumes large amounts of orange and grapefruit juice is at risk of developing melanoma (a dark-pigmented, usually malignant tumour arising from a melanocyte and occurring most commonly in the skin) than people who consumed smaller amounts.

Other possible health risks associated with consuming large amounts of fruit juice concern fibre, sugar, and weight gain.

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Fresh fruit juice only has lower dietary fibre when compared to raw vegetables or fresh fruit.

100% pure fruit juice does not contain added sugars, but it does have fructose, which is a natural sugar.

When fructose replaces other carbohydrates with similar calories, it does not cause weight gain. However, sweetened juices with added sugars may contribute to weight gain in children and diabetes in adults. To avoid this, you should make sure that the juice you consume is 100% fruit or vegetable. Also, you should not completely replace whole fruits and vegetables with juices.

In summary, fruit juices vary in nutritional value, and most of them contain useful antioxidants that help reduce the risk of certain health issues. They also contain essential vitamins. Fruit juices also help combat constipation. But some fruit juices are high in sugar and calories, and because of this, people should avoid consuming too much juice because too much sugar and calories can contribute to type 2 diabetes, heart disease, and weight gain. Drinking a glass of fruit juice can equal eating fresh fruits and vegetables.

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This article was first published on 20th June 2022


Ohia, Ernest Chigaemezu is a writer, editor, and grade teacher based in Jos, Nigeria.

Comments (2)

2 thoughts on “Fruit Juice: How Much Of It Is Healthy?”

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