Juice or Blend? Maximizing Nutrient Power from Fruits and Vegetables

Juicing and blending are popular ways to boost your fruit and vegetable consumption. But which method gives you the most nutritional benefits?

Benefits of Juicing vs. Blending:

Juicing:

• Higher vitamin C content in most fruits
• Easier to digest and absorb nutrients quickly
• Allows for larger variety of produce in one serving
  

Blending:

• Higher content of polyphenols and flavonoids (powerful plant compounds that protect your cells)
• Retains fiber which aids in digestion and keeps you feeling full longer
• Preserves whole fruit benefits, including nutrients from peels
  

Nutrient Comparison:

• Vitamin C: Juicing wins! For Example: A juiced apple has about twice as much as blended apple
• Polyphenols: Blending is often a better option: A blended mandarin has about 64% more than juiced mandarin
• Antioxidant Capacity: Varies by fruit Example: Blended persimmon higher, Juiced mandarin higher
  

Best Practices for Maximum Nutrients:

• Juice apples and pears for more flavonoids (compounds that fight inflammation and viruses)
• Blend whole citrus fruits and persimmons for more polyphenols (natural plant chemicals that protect your body)
• Include peels when possible for extra nutrients
• Drink your juice or shake immediately after preparation (nutrients start breaking down quickly when exposed to air)
  

Pro Tip: Mix it up! Alternate between juicing and blending for a wide range of nutrients. Try blending whole mandarin oranges with juiced apples for a nutrient boost!

Want to learn more? Check out:

• https://pmc.ncbi.nlm.nih.gov/articles/PMC4103735/#:~:text=Results%20revealed%20that%20juices%20that,flesh%20fraction%20of%20the%20fruit

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