Cooperative Living May 2016 - 22

HealthyTake
A Second, Closer Look at Fruit-Juicy Faves
W
Finding
the Best
Juice
hat's in your glass? Who doesn't
enjoy a tall, cool glass of juice?
The color is vibrant, the taste
sweet, and it's good for you, too. Not so fast,
say some dietitians. Although the best kinds
of juice give you some nutrients, the worst
are hardly better than liquid candy. You just
need to know the difference.
BEST CHOICE: VEGETABLE JUICE
Drinking your veggies is convenient and
good for you. The lycopene in tomato juice
may help lower the risk of prostate cancer.
Beet juice may help curb blood pressure.
Pulpy vegetable juice has some fiber (but not
as much as raw vegetables); and fiber cuts
hunger. You get less sugar and fewer calories
than in the typical fruit juice. Check the
sodium, though, or choose a low-salt version.
WORST CHOICE: JUICE 'COCKTAILS'
Be on alert for the terms juice cocktail,
juice-flavored beverage, and juice drink. Most
of these products have only small amounts of
real juice. Their main ingredients are usually
water, small amounts of juice, and some type
of sweetener, such as high-fructose corn
syrup. Nutritionally, these drinks are similar
to most soft drinks: rich in sugar and calories,
but low in nutrients. Water is a better choice.
THE 100% FRUIT JUICE DILEMMA
What about pure fruit juice with no added
sweeteners? While it's true that 100-percent
fruit juice is a good source of nutrients like
vitamin C and potassium, too much juice can
be an extra source of sugar and calories. Juice
also doesn't contain the same fiber and
phytonutrients that raw fruits have. That's
why many experts recommend sticking to
one juice serving per day.
OTHER GOOD JUICES:
Pomegranate: If you're only going to drink
one glass of juice each day, you want to make
it a good one. So get to know which juices
offer the biggest nutritional payoff per sip.
Pomegranate juice tops the list. It's high in
sugar and calories, but gives you a lot of
good-for-you nutrients called antioxidants. In
fact, pomegranate juice's antioxidant power is
greater than red wine's or green tea's.
Cranberry: Cranberry juice is packed with
vitamin C, which your immune system
20 | Cooperative Living | May 2016
KIDS AND JUICE
Most children love juice, but don't give
them too much. The American Academy of
Pediatrics recommends no more than 4 to 6
ounces of 100-percent fruit juice per day for
kids younger than 6, and 8-12 ounces for
ages 7 to 18. If you or your kids crave more
than a single cup of juice per day, water it
down. By mixing water or sparkling water
with juice, you slash the calories in every
serving. Instead of drinking one glass of pure
juice, you can enjoy 2 or 3 cups of the waterjuice
mixture throughout the day.
GO FOR WHOLE FRUIT
Dietitians say a great alternative to
drinking a lot of fruit juice is to eat the whole
fruit. You'll get all the nutrients that are in the
fruit's flesh and pulp, and the fiber will help
you feel full and tame your hunger. 
Source: www.webmd.com
www.co-opliving.com
needs. Drinking unsweetened cranberry juice
may also help prevent the buildup of bacteria
that causes urinary tract infections.
Acai Berry: Acai juice is made from a berry
found in South America. Acai pulp appears to
have a higher concentration of antioxidants
than cranberries, blackberries, strawberries or
blueberries.
Red Grape: You've probably heard that red
wine, in moderation, can be good for the
heart. The same is true of red grape juice. Red
grape juice has flavonoids and resveratrol.
The key is that red wine and juice are made
with the entire grape: seeds, skin and all. But
you're not getting the fiber that you would
from the fruit itself.
Prune Juice: People have long used prune
juice to relieve constipation. It works because
it's a good source of fiber and contains a
natural laxative called sorbitol. But the
benefits of prune juice don't stop there. The
juice is also packed with antioxidants, iron
and potassium.
Orange Juice: The good news is orange
juice is loaded with vitamin C. Some brands
are fortified with calcium and vitamin D,
which are good for your bones. Unsweetened
orange juice also has fewer calories than
some berry juices or grape juice. The trade-off
is that it has fewer antioxidants than darker
juices like grape, blueberry and pomegranate.
http://www.webmd.com http://www.co-opliving.com
Cooperative Living May 2016

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