The role of fruit juice in a balanced diet – Volume 2 – (Article 2 of 5)
by Dr. Marli Botha
Drinking fruit juice can help your body absorb nutrients quickly because it doesn’t have to digest the fibres and other components in whole foods. This can help you get more vitamins and minerals than you might otherwise get from your regular diet.
Here’s how fruit juice can help combat these deficiencies and support a healthy diet:
- Micronutrient deficiencies are still rife in South Africa, despite concentrated efforts by the Department of Health to curb them. The most serious of these are iron, vitamin A, iodine, folate and zinc deficiencies.
- People can drink juice as part of a healthy diet and count it toward their daily calorie intake. The American Heart Association recommends 4–5 servings of fruits and vegetables per day. It advises that one-quarter cup of pure, 100% fruit juice can fulfil one of the daily servings.
- A significant source of vitamin C, which is an antioxidant that helps with skin health and iron absorption. Orange juice also contains potassium, copper, folate, and flavonoids. Oranges, grapefruits, lemons, and limes are all high in folate and vitamin C.
- Carrot -, Prune -, Strawberries-, cranberries-, and pineapple juice are fruits that is sources of iodine.
- High zinc fruits include avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries
- Drinking tomato juice is a good source of vitamin C, potassium, and lycopene, an antioxidant that may help reduce the risk of cardiovascular disease.
- Beets, or beetroots, contain nitrates, antioxidants, and essential nutrients. Some research shows that beetroot juice can reduce blood pressure and blood glucose, improve vascular function, and protect the kidneys. Just bear in mind that beetroot juice may cause urine to turn pink or red.
References:
South African Food Based Dietary Guidelines 2012
United States Dietary Guidelines 2015
