Secrets of fruit Juices
( JUICY SECRETS TO STAYING WELL )

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By Kate Hilpern: Juices NOT only are smoothies delicious, nutritious and quick to make but these combinations can do wonders for our ailment...

BEST FOR THE HEART

Ingredients: Equal amounts of grape juice, cranberry juice and blackcurrant juice

Why? French scientists tested the blend on pig arteries in the lab and found it caused artery walls to relax.

“The research adds more weight to evidence that eating fruit and vegetables is good for us in terms of reducing our risk of heart disease,” says Tracy Parker, the British Heart Foundation’s heart health dietician.

Researchers looked for a chemical called polyphenol in fruit and berries.

They found the most active fruits included blackcurrant, blueberry, aronia (chokeberries), cranberry, loganberry and grape.

Polyphenols act as antioxidants. They protect against damage caused by free radicals which are reactive atoms that contribute to tissue damage in the body.

For example when lipoprotein cholesterol is oxidised it can become glued to arteries and increase your risk of coronary heart disease.

BEST FOR ENERGY

Ingredients: 50g blackcurrants, 110ml pineapple juice, third of a banana, 1.5 tsp coconut milk

Why? This tropical drink is packed full of natural sugars to help energise your whole body and provide nearly 200 per cent of the recommended daily dose of vitamin C.

The coconut milk adds a little fat which helps slow down the rate of sugar release into your system so you get a longer lasting boost.

Drink it half an hour before you go to the gym for a more efficient workout or at breakfast to keep you going through the morning.

Swap the blackcurrants for other berries from time to time. Experts advise eating as wide a variety of berries as possible in your diet; some of which are superfoods and most of which are energy boosting.

“Different colours of berries will provide different antioxidants,” says Azmina Govindji, dietician and spokesperson for the British Dietetic Association (BDA). “Vary berries throughout the week to get balance.”

BEST FOR CHOLESTEROL LEVELS

Ingredients: One apple, 2 tbsp blueberries, half a cantaloupe melon, 1 tbsp of oats, 1 tbsp of flaxseeds, 180ml orange juice

Why? Cholesterol is a fatty substance in blood that plays an essential role in how every cell in the body works.

High-density lipoprotein (HDL) cholesterol is known as “good” cholesterol because high levels seem to protect against heart attack.

Low-density lipoprotein (LDL) cholesterol is known as “bad” because it can cause fatty streaks to build up in your arteries making you more at risk of heart disease.

This blend could go towards lowering “bad” cholesterol.

“The oats are rich in cholesterol-lowering soluble fibre, while the flaxseeds contain omega 3 fats which have an anti-inflammatory effect,” says Azmina.

Blend with fruit and juice high in cholesterol-reducing vitamins C and E. Apples in particular lower cholesterol according to a report in the Journal of Medicinal Food.

Other cholesterol-reducing ingredients include soya milk, almonds, plant sterols and walnuts.

BEST FOR LOWERING BLOOD PRESSURE

Ingredients: Small beetroot, two carrots, 250ml orange juice, a little honey (optional)

Why? Orange juice which contains an antioxidant called hesperidin has been found to improve blood vessel function. US researchers found men who drank 500ml of orange juice (containing 292mg of hesperidin) daily had lower blood pressure than those who took an antioxidant supplement.

Beetroot may also lower your blood pressure thanks to its nitrate content according to research from Queen Mary, University of London.

It found blood pressure was lowered within just 24 hours in people who took nitrate tablets and people who drank beetroot juice.

“We found that only a small amount of juice is needed, just 250ml, to have this effect and that the higher the blood pressure at the start of the study the greater the decrease caused by the nitrate,” says study author Professor Amrita Ahluwalia.

BEST FOR ASTHMA

Ingredients: Half a banana, one apple, half a ripe pear, 125ml yogurt, 125ml apple juice, pinch of cinnamon

Why? Asthma and allergies often go hand in hand but pears are the least allergic type of fruit.

Asthmatics may also benefit from the apples in this smoothie due to their quercetin content. One of many bioflavonoids noted for its health-enhancing properties, quercetin is highly concentrated in apples, grapes and citrus fruits as well as red onions.

It gives these fruits and vegetables their deep colour and has strong antioxidant and anti-inflammatory qualities.

Because of its potent and versatile healing properties the positive effects of quercetin aren’t limited to asthma. It is also used to ease allergic symptoms such as hives and hay fever.

In one study guinea pigs with induced asthma were treated with quercetin and experienced several benefits. The treatment decreased the constriction in their airways as soon as they began to experience symptoms. Airway constriction minimised even throughout the later stages of the asthma attack.

It also reduced the production of histamines especially during the late asthmatic response period.

BEST FOR HEALTHY JOINTS AND MUSCLES

Ingredients: Half a mango, 2 tbsp cherries, 1 tbsp raspberries, 100ml pineapple juice, 150ml plain yogurt

Why? If you want to ease the symptoms of arthritis or reduce muscle damage caused by exercise put some cherries in your smoothies. Anthocyanins in cherries reduce oxidative stress and may ease inflammation and pain in arthritis. Even a few a day can help.

Drinking cherry juice after exercising can speed up muscle recovery according to a study from Northumbria University.

If you can bear it, pick tart cherries. Some experts believe they may have more powerful anti-inflammatory effects than aspirin. Pineapples are also important. The enzyme bromelain in its flesh and juice can act as an anti-inflammatory which has been shown to reduce arthritis joint pain and swelling when taken on an empty stomach.

Read the full article from Express

( Courtesy: Kate Hilpern / http://www.express.co.uk/ )

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