Making Healthy Easy!

Nutrition & Juicing

Table of contents

  1. Introduction
  2. General health benefits
  3. Health benefits products
  4. Seasonal products
  5. Antioxidants
  6. Bioactive substances
  7. Enzymes
  8. Facts & myths
  9. Conclusion & general advice
 


1. Introduction
On this page you will find useful information related to vegetables and fruit. Why do you need them? How do you ensure you eat your daily intake? What is important to know when you eat vegetables and fruit? What exactly are enzymes, bioactive food and antioxidants?

2. Health benefits of vegetables and fruit
It is common knowledge that eating vegetables and fruit is beneficial to your health. Numerous scientific studies have demonstrated that consuming vegetables and fruit can significantly decrease the chance of developing cardiovascular diseases, the number one cause of death in Europe. In addition, vegetables and fruit reduce the risk of developing cancer. Our diet contributes up to 30% to the risk of cancer. Therefore it is necessary to maintain a healthy diet, which is accompanied by a large consumption of fruit and vegetables: 200 grams of vegetables and 2 servings of fruit every day.

Not only can cancer and cardiovascular disease be prevented, fruit and vegetables are important to maintain a healthy weight, good bowel function and proper digestion. Moreover, you will feel fit! That is what we all want, isn’t it?

3. Why don’t we eat (enough) fruit and vegetables?
Despite the fact that those clear numbers about health are known to nearly everyone, still too little fruit and vegetables are consumed. Not only is eating them conducive to your health, they can also be very tasty. There are countless different types of fruit and vegetables, making delicious combinations possible. There are also many different possibilities in how these products can be consumed: dry your fruit in a dehydrator or make your own vegetable juice in a slow juicer. These aspects all influence the taste of the product and if the taste is good, it will be eaten more often. This is good for your health. This site is full of inspiration for a tasty and healthy life. 

Which fruit and vegetables are there? What are they good for?
The key to proper fruit and vegetable consumption is variety. Each type of fruit and vegetables has its own specific nutritional value and of course it’s own taste! A kiwi for example contains more vitamin C than a banana, while a banana contains more vitamin B. Additionally each vitamin and mineral has its own health benefit. Vitamin B is important for our metabolism and nervous system, while vitamin C is important for our immune system. This is the reason why variation of products is essential. To simplify it, we listed below different vegetables and fruit per colour category complete with associated health benefits. It is a useful rule to vary with different vegetables and fruit. We need to emphasize it is just a global schedule, because it is impossible to provide full nutritional and health benefits for all different kinds of vegetables and fruit. That would only give you an encyclopedia full of information.

Please remember to continuously vary your vegetable and fruit consumption to get all nutrients. You can also create delicious combinations in a fresh juice using a slow juicer to easily get all the nutrients you need.

 

Orange category (orange, tangerine, carrot, pumpkin)   Purple/blue category (blue grapes, blueberries)   White category (cauliflower, chicory, onion, garlic)   Red category (tomatoes, beets)   Green (Broccoli, endive)
Contains a lot of beta carotene (carrots and pumpkin), which is good for your eyes and a healthy skin. The fruits contain lots of vitamin C, which is good for your immune system.   Contains a lot of antioxidants, which is good against cardiovascular diseases and cancer.   Contains lots of allicin, which enables detoxication of the body. They also protect your body against cardiovascular diseases and are good for bone development.   Contains much lycopeen, which protects against cancer. It also protects against cardiovascular diseases.   Contains lutein, which ensures blood purification. They also protect against fatigue.


4. Seasonal products



Eating seasonal fruits and vegetables contributes to the sustainability of the earth. Before your fruit and vegetables end up on the shelf, much energy is inserted. The production, packaging and transportation impact the environment through the use of fossil fuel.   

For example: the cultivation greenhouses must be heated, the product will be transported by truck and agricultural soil should be created for the cultivation of crops. You ensure reduced energy costs by eating seasonal produce.
You will find below an overview diagram with which kind of fruit and vegetables you can eat the best in which month. Moreover, the taste and nutritional value of fruits and vegetables also varies by season. The nutritional value is higher and the taste is better if you choose a product from the season. Very important to know when making a tasty and healthy choice!

Seasonal guide: https://www.freshdirect.com/seasonal_guide.jsp

5. Antioxidants

Antioxidants is collective term for substances that have an antioxidant effect. There are many, some vitamins are included. Vitamin C and E are examples of vitamins with an antioxidant effect. But not only vitamins are antioxidants. There are numerous substances that have an antioxidant effect. Well known are lycopene, selenium and beta carotene.

What are they for?
Antioxidants are good for our bodies because they scavenge free radicals. Free radicals are harmful to our body. These substances occur when tissue in our body is damaged. This happens to a large extent by smoking, but also while exercising or simply burn off energy. Antioxidants react to these free radicals and make sure they are harmless. Because of this antioxidants protect the body against cardio vascular disease, cancer and damage to the nerve system.

Where are they?
Vegetables and fruit contain many antioxidants. Each species has it own antioxidants. Make sure you vary often.



 

6. Bioactive substances
All substances which have a certain biological or physiological activity or function can be referred to as bioactive substances. Therefore it doesn’t mean much if a product “contains many bioactive substances”. These substances could be anything: protein, fiber, vitamins, minerals, antioxidants etc.

7. Enzymes
Enzymen are naturally in our bodies, but fruit and vegetables also contain many enzymes. They ensure that all kinds of physical reactions go smoothly. We need them for example for a healthy digestion. Unfortunately the amount of enzymes in our body creases as we age. By consuming vegetables and fruit we can still have enzymes.

Enzymes decrease with age
Enzymes break down when heated above 50° C. They are very sensitive to temperature. A slow juicer will be a good way to get enough enzymes from vegetables and fruit, since slow juicer uses a cold pressing.

8. Facts and Myths about vegetables and fruit

Frozen food, jars or cans with vegetables and fruit contain less vitamins and minerals.
Incorrect. Long time ago that might have been the case, but nowadays the production is optimized in such a way that hardly any vitamins and minerals will be lost. In fact studies show that some frozen foods contain a higher vitamin level than fresh products on the shelves.

Dried vegetables and fruit contain very few vitamins and minerals
Incorrect. The level of vitamins might decrease a little, but dried fruit is still rich in vitamins, minerals and even antioxidants. In particularly, by using a dehydrator vegetables and fruit are dried in a very efficient manner and nutrients are better preserved.

Bananas cause indigestion
Incorrect. Bananas contain many fibres like other fruits and vegetables. Fibres ensure good bowel function and digestion. Therefore bananas prevent indigestion instead of causing it.

Vitamin pills/supplements can replace vegetables and fruit
Incorrect. There is no scientific evidence that vitamin pills really work. In addition, most vitamin pills are poorly absorbed by the digestive stystem. Vegetables and fruit offer more than just vitamins and minerals. They also contain antioxidants, enzymes, fibres and other bioactive substances.

Pressing vegetables is better for your health than pressing fruit
Incorrect. It cannot be stated like this. Fruit also offers many health benefits, because fruit contains a lot of vitamin C.  But Fruit does contain more sugars than vegetables and  the number of calories in vegetables is lower than in fruit. 

Superfoods are essential for a healthy diet
Incorrect. Superfoods contain indeed a high nutritional value and are therefore very healthy. It cannot be said, that is you don’t consume superfoods, your diet is less healthy. By consuming a variety of vegetables and fruits on daily bases you will get enough nutrients. Especially juices pressed in a slow juicer are very efficient because of the extra concentration of nutrients of vegetables and fruit.

9. Conclusion & Advice

There are numerous facts and opinions on the internet and many books and magazines about fruit and vegetables. Sometimes it is very difficult to find your way. Do not make it too difficult and make sure that you vary as much as possible with vegetables and fruits, because every type has its own specific nutritional value and then you don’t have to worry about not getting all necessary nutrients. Create your own tasty fruit and vegetable juice with a slow juicer. Make sure your fruit bowl is filled with different fruits. Be inspired by delicious recipes online, because if you enjoy it, you will automatically eat vegetables and fruit more often. If you eat seasonal products as much as you can, you also contribute to a better environment. Delicious and healthy!

What else can you produce with a slow juicer?
Not only can you juice vegetables and fruit in a slow juicer, you can also make pasta, grind herbs and nuts or use the slow juicer for pureeing baby food.

Making pasta
Some horizontal slow juicers have an option for making pasta. Pasta dough can be put in the machine, but it is also possible to create delicious and healthy pasta with vegetables (for example zucchini). Vegetables will be put in the machine in coarse pieces and will come out in spaghetti strings. Vegetables contain little to no carbohydrates. Pasta dough does contain a lot of carbohydrates. The number of kilocalories of vegetable spaghetti is much lower.

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