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3-Ingredient Mixture Improves Vision and Liver Detoxification

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Few things are better for your health – and your wallet – than homemade vegetable juice. After all, juicing is an easy, time-saving way to get more fruits and vegetables in your diet and use up leftover produce before they go bad (3). As long as you moderate your intake to account for the natural sugars and calories involved in juicing recipes, vegetable juices can provide amazing anti-inflammatory benefits for your body (2):

Still, many people find it hard to start juicing, as vegetable juices can turn out bitter, especially if they happen to incorporate highly nutritious but bitter greens.

Luckily, there are plenty of juicing recipes for sweeter juicing options that are easier on the taste buds but just as healthy. Here, we introduce an easy juicing recipe for a popular juice blend from Venezuela called jugo tres en uno (“3-in-1 juice”) – a delicious, wholesome, anti-inflammatory blend of orange, beet, and carrot juice!

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Recipe: Jugo Tres en Uno (Orange, Beet, and Carrot Juice)

anti-inflammatory juicing recipesServes: 2-4

Prep time: 5 minutes

Ingredients:

  • 4 organic oranges (any size)
  • 1 organic beet (any size)
  • 2 organic carrots (any size)
  • Optional: 1 tablespoon honey, liquid stevia, or any natural sweetener of your choice

Instructions:

  1. Wash, peel, and/or prepare the oranges, beet, and carrots, as desired.
  2. Put the oranges, beet, and carrots in a juicer and juice them. Alternatively, blend the ingredients in a blender to desired consistency.
  3. If desired, add natural sweetener.
  4. Serve immediately. 

Notes: You may alter the number of oranges, beets, and carrots in the recipe as desired. For instance, you may choose to reduce the amount of sugar within the beverage by using fewer oranges or substituting them with other vegetables high in vitamin C but low in sugar, like kale or celery. To minimize the impact on blood sugar, also consider drinking the juice right before a meal, this will help slow down the release of glucose into the bloodstream. 

The Anti-Inflammatory Benefits of Oranges, Beets, and Carrots

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 anti-inflammatory juicing recipes

Being a juice blend of three delectable superfoods, jugo tres en uno is as healthy and delicious as anyone might expect. Here’s what researchers had to say about the nutritional content and health benefits of this trio of amazing fruits and vegetables.

Oranges

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Packed with vitamin C, B vitamins, potassium, and flavonoids (a type of antioxidants), oranges are well-known for their numerous health benefits (4).

The flavonoids in oranges can relieve chronic inflammation and help prevent chronic diseases like cardiovascular disease, diabetes, osteoporosis, dementia, and cancer (4). Oranges are also full of vitamin C, which can help manage fat levels in the blood, keep the lining of blood vessels limber (5), and help improve the skin by preventing cell damage by oxidation (6). On the other hand, B vitamins, like thiamine and folate, may help manage type 2 diabetes (7) and improve digestion (8).

Beets

Beets contain gut-healthy thiamine (vitamin B1) as well, but also come with many other anti-inflammatory antioxidants, nitrates, and minerals, especially manganese (10).

Indeed, the antioxidants in beets have been proven to relieve inflammation and oxidative stress in the body (11). Beet juice may also help prevent chronic diseases and conditions, like high blood pressure and atherosclerosis (hardening of blood vessels) (11). Nitrates, on the other hand, may increase blood flow to the brain and help prevent cognitive impairment (12). Manganese has been shown to help manage diabetes and improve kidney functioning (13).

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Of course, this root vegetable is also famous for its positive effect on digestion and liver functioning (11). Beets may help relieve constipation (19), heal and protect the liver (11, 20), and facilitate the liver’s detoxification processes (18).

Carrots

Carrots are no less full of healthy, anti-inflammatory antioxidants and minerals like potassium, iron, and magnesium. They also contain plenty of vitamin A and carotenes (17).

Aside from aiding anti-inflammatory processes, vitamin A may help improve eyesight, especially night vision or vision in those with vitamin A deficiency (23), and prevent eye disorders, such as age-related macular degeneration (AMD)(22) and cataracts (21). Vitamin A, carotenes, and retinoic acid – a substance produced by the body in the presence of vitamin A – may also help repair skin damage, prevent skin cancer (16), and boost our immune system (14). Potassium may help prevent/slow down the progression of kidney diseases, decrease osteoporosis, and reduce death by cardiovascular diseases (9).

So if you have leftover oranges, beets, and carrots wasting away in your produce drawer, go ahead and whip up a sweet, nutritious cup of jugo tres en uno for a yummy anti-inflammatory snack! Your body – and your grocery bill – will be better off for it.

Sources:

  1. YouTube: Williams-Sonoma. (2011). Joe Cross Discusses The Health Benefits of Juicing | Williams-Sonoma. [online] Available at: https://www.youtube.com/watch?v=3J-nMkYUKBc [Accessed 20 Nov. 2017].
  2. Organic Health Corner. (2017). 3-Ingredient Mixture Improves Vision and Cleanses Fat from the Liver. [online] Available at: http://www.organichealthcorner.com/3-ingredient-mixture-improves-vision-cleanses-fat-liver/%20[Accessed 21 Nov. 2017].
  3. Harvard Publishing (2015). Juicing — Fad or Fab? – Harvard Health. [online] Harvard Health. Available at: https://www.health.harvard.edu/healthy-eating/juicing-fad-or-fab [Accessed 21 Nov. 2017].
  4. Cancalon, P. (2016). Citrus Juices Health Benefits. Beverage Impacts on Health and Nutrition, pp.115-127.
  5. Moser, M. and Chun, O. (2016). Vitamin C and Heart Health: A Review Based on Findings from Epidemiologic Studies. International Journal of Molecular Sciences, 17(8), p.1328.
  6. Chambial, S., Dwivedi, S., Shukla, K. K., John, P. J., & Sharma, P. (2013). Vitamin C in Disease Prevention and Cure: An Overview. Indian Journal of Clinical Biochemistry28(4), 314–328. http://doi.org/10.1007/s12291-013-0375-3
  7. Al-Attas, O., Al-Daghri, N., Alokail, M., Abd-Alrahman, S., Vinodson, B., & Sabico, S. (2014). Metabolic Benefits of Six-month Thiamine Supplementation in Patients With and Without Diabetes Mellitus Type 2. Clinical Medicine Insights. Endocrinology and Diabetes, 7, 1–6. http://doi.org/10.4137/CMED.S13573
  8. Öhrvik, V. and Witthöft, C. (2008). Orange juice is a good folate source in respect to folate content and stability during storage and simulated digestion. European Journal of Nutrition, 47(2), pp.92-98.
  9. He, F. and MacGregor, G. (2008). Beneficial effects of potassium on human healthPhysiologia Plantarum, 133(4), pp.725-735.
  10. Ndb.nal.usda.gov. (2017). Food Composition Databases Show Foods — Beets, raw. [online] Available at: https://ndb.nal.usda.gov/ndb/foods/show/2863 [Accessed 21 Nov. 2017].
  11. Clifford, T., Howatson, G., West, D. J., & Stevenson, E. J. (2015). The Potential Benefits of Red Beetroot Supplementation in Health and Disease. Nutrients, 7(4), 2801–2822. http://doi.org/10.3390/nu7042801
  12. Wightman, E., Haskell-Ramsay, C., Thompson, K., Blackwell, J., Winyard, P., Forster, J., Jones, A. and Kennedy, D. (2015). Dietary nitrate modulates cerebral blood flow parameters and cognitive performance in humans: A double-blind, placebo-controlled, crossover investigation. Physiology & Behavior, 149, pp.149-158.
  13. Koh, E. S., Kim, S. J., Yoon, H. E., Chung, J. H., Chung, S., Park, C. W., … Shin, S. J. (2014). Association of blood manganese level with diabetes and renal dysfunction: a cross-sectional study of the Korean general population. BMC Endocrine Disorders, 14, 24. http://doi.org/10.1186/1472-6823-14-24.
  14. Stephensen, C. (2001). VITAMIN A, INFECTION, AND IMMUNE FUNCTION. Annual Review of Nutrition, 21(1), pp.167-192.
  15. Butalla, A., Crane, T., Patil, B., Wertheim, B., Thompson, P. and Thomson, C. (2012). Effects of a Carrot Juice Intervention on Plasma Carotenoids, Oxidative Stress, and Inflammation in Overweight Breast Cancer Survivors. Nutrition and Cancer, 64(2), pp.331-341.
  16. Alberts, D., Ranger-Moore, J., Einspahr, J., Saboda, K., Bozzo, P., Liu, Y., Xu, X., Lotan, R., Warneke, J., Salasche, S., Stratton, S., Levine, N., Goldman, R., Islas, M., Duckett, L., Thompson, D. and Bartels, P. (2004). Safety and Efficacy of Dose-Intensive Oral Vitamin A in Subjects with Sun-Damaged SkinClinical Cancer Research, 10(6), pp.1875-1880.
  17. Ndb.nal.usda.gov. (2017). Food Composition Databases Show Foods — Carrots, raw. [online] Available at: https://ndb.nal.usda.gov/ndb/foods/show/2901 [Accessed 21 Nov. 2017].
  18. Blessing, J. (2017). Beet Juice & Liver Detoxification. [online] LIVESTRONG.COM. Available at: https://www.livestrong.com/article/297215-beet-juice-liver-detoxification/ [Accessed 21 Nov. 2017].
  19. Castiglia-Delavaud, C., Verdier, E., Besle, J., Vernet, J., Boirie, Y., Beaufrere, B., Baynast, R. and Vermorel, M. (1998). Net energy value of non-starch polysaccharide isolates (sugarbeet fibre and commercial inulin) and their impact on nutrient digestive utilization in healthy human subjects. British Journal Of Nutrition, 80(4), pp.343-352.
  20. Váli, L., Stefanovits-Bányai, É., Szentmihályi, K., Fébel, H., Sárdi, É., Lugasi, A., Kocsis, I. and Blázovics, A. (2007). Liver-protecting effects of table beet (Beta vulgaris var. rubra) during ischemia-reperfusion. Nutrition, 23(2), pp.172-178.
  21. Cumming, R. (1998). Medications and cataract The blue mountains eye study. Ophthalmology, 105(9), pp.1751-1758.
  22. The Relationship of Dietary Carotenoid and Vitamin A, E, and C Intake With Age-Related Macular Degeneration in a Case-Control Study. (2007). Archives of Ophthalmology, 125(9), p.1225.
  23. University of Maryland Medical Center. (2017). Vitamin A (Retinol). [online] Available at: http://www.umm.edu/health/medical/altmed/supplement/vitamin-a-retinol%20[Accessed 21 Nov. 2017].

Image and Video Sources:

  1. YouTube: Williams-Sonoma. (2011). Joe Cross Discusses The Health Benefits of Juicing | Williams-Sonoma. [online] Available at: https://www.youtube.com/watch?v=3J-nMkYUKBc [Accessed 20 Nov. 2017].
  2. https://images-na.ssl-images-amazon.com/images/I/51NWNFpdbCL._SS500_.jpg
  3. https://media1.britannica.com/eb-media/60/106460-004-2C5972BB.jpg
  4. http://media.istockphoto.com/photos/blue-eye-picture-id174802380?k=6&m=174802380&s=612×612&w=0&h=ifKzGJaA68Fq0BUSjk3R3XRP6dSoE4q6Wst8lqsxk8s=

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