Have you been wondering how many ounces of juice you should be drinking per day? You’re not alone. Juicing has become increasingly popular over the past few years, and with good reason – it provides a convenient and delicious way to get your daily dose of fruits and vegetables.
It can also be a bit overwhelming at first; there are so many different types of juicers, recipes, ingredients, and techniques to consider. One thing you’ve probably been wondering about is the optimal amount of juice that you should be drinking each day.
In this article, I’m going to answer the age-old question: “When juicing, how many oz a day?” I’ll provide detailed information about various types of juices and explain why it’s important to pay attention to your body’s cues when it comes to consuming juice. Read on for everything you need to know about juicing.
What Is Juicing?
Being curious about juicing is a great place to start when it comes to making strides towards a healthier lifestyle. But before you jump in and start blending, let’s take a quick look at what juicing actually is.
Essentially, juicing is the process of extracting juice from plant tissues, like vegetables and fruits. It can refer both to the process of making and drinking the juice, or it can refer to taking performance-enhancing drugs in sports—for example, cyclists who “juice” to increase their cycling performance.
When it comes to making fruit and vegetable juice for health reasons, there are two primary types—cold-pressed juices, which are made with a slow and steady process that keeps more vitamins and minerals intact; or centrifugal juices which are made with fast spinning blades that reduce your drink’s nutrients.
Benefits of Juicing
You may have heard that regularly juicing your fruits and vegetables is good for your health, but you may be wondering how much juice you should drink in a day and what benefits you can expect to gain. Drinking juice on a daily basis can help reduce the risk of cancer, boost your immune system, aid digestion, and help with weight loss, as well as provide you with a higher intake of vitamins and minerals.
By drinking one or two glasses of fresh juice every day, you can benefit from:
- Powerful antioxidants from cruciferous veggies like kale and spinach.
- High levels of vitamin C from citrus fruits like oranges.
- Healthy omega-3 fatty acids from cucumbers.
- Increased mineral intake from ginger root.
- Improved digestion from beets and carrots.
It’s important to keep in mind that whole fruits and vegetables are more filling than their juice counterparts, so if you’re looking for a snack that will fill you up more quickly, consider having the original instead. However, if you’re looking for an easy way to pack all your daily servings of greens into one glass or are an avid smoothie lover, increasing the amount of fresh juice in your diet could make all the difference.
Recommended Intake of Fresh Juice
When it comes to how much juice you should have per day, the answer varies based on factors like age, weight, and activity level. That said, most health organizations recommend one cup of 100% fruit juice—or 8 ounces—as the maximum intake for adults.
This is because eating whole fruits is better than drinking fruit juice. Whole fruits contain fiber that helps moderate the absorption of sugar into the blood stream, while juices don’t contain fiber and can cause a quick spike in blood sugar levels. But if making fresh juice is your thing, you’re not completely out of luck.
The Dietary Guidelines for Americans (DGA) recognize one cup of 100% fruit juice as an equivalent to a single serving of fruit, so this is something you can take advantage of without overdoing it. On another note, the American Academy of Pediatrics (AAP) recommends limiting daily intake to 4 to 6 ounces of 100% fruit juice per day for children older than 1 year.
If ever in doubt or if you have questions about your own specific case, ask your doctor for advice and do research on the amount and type of juices recommended for your own health or medical condition.
Preparing and Storing Fresh Juice
When it comes to how much juice to drink a day, there’s no one-size-fits all answer; it really depends on an individual’s lifestyle, diet, and health goals. But if you’re juicing, the general rule of thumb is that you should make enough for one or two servings at a time.
A good starting point is 8 ounces of juice (1 cup) per serving, with 3 – 5 servings daily. You can adjust as needed based on your dietary needs and preferences.
Preparing and storing fresh juice correctly is also important for maintaining maximum nutrition and flavor. Juice can be stored in airtight containers in the fridge for 24-48 hours, although ideally you should consume it shortly after making it. When storing your juice in glass airtight containers, make sure to fill them up to the top as much as possible; this will help to minimize oxygen exposure, which can degrade its quality over time. In general, juice can be stored in the refrigerator for three days or frozen for longer storage.
Juice Recipe Ideas
When you decide to juice, you’ll need a recipe. After all, you can’t just throw together some apples and oranges and hope for the best. Here are some popular recipes to get you started:
- Carrot, Pineapple and Ginger Juice: This combination is not only tasty, but also has a number of health benefits. The combination of sweetness from the pineapple and earthiness from the carrot make it a great choice for breakfast or an afternoon snack.
- Celery Juice: One of the most popular juicing recipes is celery juice. It contains high levels of potassium, magnesium, calcium and Vitamin A—all things your body needs! Plus, celery is low in calories, so it’s perfect for those who are watching their waistline.
No matter which recipe you choose, remember that it’s important to have a balanced diet. Aim to drink 8-16 oz of juice per day for maximum health benefits—just make sure you’re eating other types of food as well.
Troubleshooting Common Juicing Mistakes
By now, you know that it’s a good idea to drink between 8 and 16 ounces of juice each day. However, if you’re not meeting that goal and want to make sure you’re getting the most out of your juicing routine, there are a few things you can do.
Drink Immediately
The first thing to keep in mind is that juice should be consumed immediately after it’s made. Otherwise, oxidation will occur and the nutrients will start to break down. So, make sure that if you’re not drinking your juice right away, you store it in an airtight container or cover it with plastic wrap.
Avoid Too Many Sweet Fruits/Veggies
It’s also important to watch what kind of ingredients you put in your juices — too many sweet fruits and veggies can make them too sugary and defeat the purpose of getting a healthy nutrient boost from your juices.
Use the Right Juicer
Finally, having the right equipment is essential for getting maximum nutrition from your fruits and veggies. We recommend using a cold press juicer for optimal results; this type of juicer uses a mechanical process to extract more juice from produce than traditional juicers do.
By following these tips and making sure to drink 8-16 ounces of juice each day, you’ll have no problem meeting your nutritional goals with juicing.
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Conclusion
Without a doubt, juicing can be a great way to get more nutrients into your diet, but it’s important to be aware of how much you’re drinking. As a general guideline, you should aim for a range of 8-12 ounces of juice each day, depending on what your nutrition goals are.
It’s also important to include other nutritious foods in your diet for balance, such as fresh produce, lean proteins, and healthy fats. Juicing can be an efficient way to get all your dietary needs met, but it’s important to factor in proper hydration and balance in your intake.
If you’re looking to add more nutrients to your diet without the hassle of meal planning and preparation, look no further than juicing. Through the combination of carefully chosen ingredients, you can get your fix of vitamins, minerals, and other nutrients in just a few gulps. All that’s left to do is.
