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!
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