Fruits are rich in nutrition and are the primary source of food for humans and many animals. Fruits mainly contain fructose (fruit sugar) and have vitamins to prevent vitamin C and vitamin A deficiencies in our bodies. We always like to make things in a short interval of time and in a practical way too. It is done with the extract of fruits, .i.e. Fruit juice.
Briefly, the juice is a liquid obtained from the extraction and pressing of contaminants in fruits and vegetables. It is an icon of enjoyment besides alcoholic beverages. Fruits come with antioxidant and anti-inflammatory properties. Many fruits are lifesavers by controlling the blood pressure in our bodies.
Significance of fruits:
- The deficiency of fruits in our body may cause vitamin deficiency.
- The regular intake of fruits may prevent the formation of colorectal polyps, a precursor to cancer.
- As fruit is a good source of dietary fibre, it prevents many digestive ailments like constipation.
- Potassium and sodium in most fruits prevent cardiovascular disease.
Advantages in fruit juices:
- They are rich in anti-inflammatory compounds.
- They boost the immune system.
- They provide instant energy and improve skin texture.
- Some juices like sugarcane play a significant role in regulating hydration, prevent tooth decay, and are helpful during pregnancy.
- Fruit juices contain soluble fibre, promoting good bacteria (probiotics) in our gut for healthy digestion.
- People with obesity can take juice every day for weight loss.
Advantages of fruits over juices:
1. The high-calorie content in juices (Without required physical activity leads to obesity and may cause diabetes), whereas fruits do not contain excess calories and are eaten as snacks that relieve hunger pangs.
2. Drinking Juices are devoid of pulp and no fibre, while fruits have plenty of them. The importance of fibre is that it slows the rate of absorption of sugar into the blood; this prevents the blood sugar from rising too fast in the blood.
3. In the presence of fibres, the above process reduces Glycemic index(GI), i.e. the low glucose absorption rate into the bloodstream. But juices have a high GI.
4. Naturally, fruits are fluid and feel fuller for longer and help avoid fast foods. The presence of fructose provides the carbohydrate source.
5. The main thing that differentiates fruit juices from fruit is that they may contain additives and preservatives. These are not harmful, but continuous intake may cause digestion problems.
6. A tiny problem in juices is that heat in blenders may denature nutrients in the fruits.
7. Apart from strengthening the immune system and proper maintenance of the digestive tract, it also prevents allergies.
8. During juicing, the fibre content will get lower than the whole fruit.
Nutrient wise ranking:
1. Whole fruits
2. Fresh fruit juices (fruit smoothies are better than fruit juices)
3. Cold-pressed fruit juices
4. Canned fruit juices
5. Fruit flavoured synthetic drinks