Juicing For Brain Health
Juicing may be considered the latest trend, but the idea of drinking nutrients from fruits and vegetables has been around for centuries. The earliest known time for extracting juice for health benefits dates back to 150 B.C. The first juicing machine was introduced in the 1930s, and the idea became popularized in the 1970s.
Since there is a long history of juicing, the benefits are well established. Juicing offers a range of individuals a plethora of health benefits, including promoting a healthy brain.
Health Benefits of Juicing
The recommended daily intake of fruits is four servings per day and for vegetables, it’s five servings per day.  This is nearly impossible for many of us to achieve. To demonstrate this point, the CDC estimates that just 1 in 10 adults meet these recommendations. 
This can be for a variety of reasons. Our hectic lifestyles don’t afford many of us the time to cook healthy meals with fresh produce. We tend to resort to quick processed foods for ourselves and our families because of work schedules, kids’ activities, etc.
Also, some people simply do not like fruits and vegetables. Whether it’s the taste or the texture, a slice of pizza seems so much more palatable than a serving of kale; however, this is a problem because the health benefits of fruits and vegetables are absolute and plentiful. We need them to maintain healthy bodies and minds.
Juicing allows us to reap the benefits of fruits and vegetables without time-consuming meal preparation. In addition, if there’s a particular vegetable that you find off-putting, you can mix it with one or several fruits to mask the taste.
What Should I Juice With For Brain Health?
There are certain fruits and vegetables that are particularly beneficial to support a healthy brain, including those rich in potassium. This mineral assists brain cells with communication, which is directly involved with learning and memory. Potassium also reduces the risk of stroke. Foods you can use to reach a high potassium content are spinach and bananas.
Lycopene is a critical substance for brain health. Aside from being a potent antioxidant, lycopene directly protects brain tissue and prevents brain cell death. In fact, low levels of lycopene are associated with low cognitive performance.  The best food to juice with for lycopene is tomatoes. Pink grapefruit and watermelon also contain a high amount of lycopene.
Another important nutrient for brain health is Vitamin K. This vitamin activates proteins in the brain that prevent inflammation and cell death.  The best foods to obtain an appropriate level of Vitamin K are spinach, kale, broccoli, and watercress.
Vitamin C is a major contributor to brain health. It is a potent antioxidant that protects cells in the brain from harmful oxidation reactions. It also plays a major role in protecting nerve cells by guiding the transmission of signals between these cells, which is critical to cognitive function. Foods rich in vitamin C include oranges, bell peppers, guavas, papayas, kiwi, kale, and broccoli.
Other Benefits of Juicing
The health benefits of juicing seem endless. Aside from improving cognition, juicing is an excellent way to maintain overall health. Juicing can boost immunity, provide energy, decrease inflammation, aid in preventing cancer, remove harmful substances from the body, improve cardiovascular health, and aid with digestion.
Two fruits that should be added to any juice cocktail are blueberries and apples. Blueberries are considered a superfood because they are rich in antioxidants. They also contain a substance called anthocyanin, which provides a host of benefits including bone strength, skin health, decreased blood pressure and blood glucose, and improved mental health. Apples are also associated with reducing the risk of chronic conditions. Both of these fruits add a great flavor to any juicing recipe.
Some may think that they can just buy pre-packaged fruit juices to sustain health benefits, but these types of juices tend to be extremely high in sugar and other additives. Also, juicing allows you the benefit of choosing which fruits and vegetables you want to combine for a specific health reason.
Juicing Recipes For Brain Health
Juicing Recipe #1
- 2 apples
- 2 tomatoes
- ½ bunch kale
- 1 clove of garlic
Cut the apples and tomatoes into smaller pieces. Peel the garlic. Place ingredients in a juicer and add ice if desired.
Juicing Recipe #2
- 1 cup of spinach
- 1 banana
- 2 oranges
- Handful of blueberries
Wash and chop the spinach leaves. Peel the oranges and the banana. Place these ingredients plus the blueberries into a juicer. Add ice if desired.
The health benefits of juicing are clear and abundant. Fruits and vegetables are essential to maintaining a healthy brain and body. They are full of vitamins, minerals, and antioxidants that allow us to function at an optimal level. There are no harmful side effects associated with juicing, other than if you are allergic or sensitive to a particular food. This is a natural way to improve cognitive function and overall health.
Juicing is fun too! Feel free to experiment and combine different fruits and veggies to create your very own drink. There’s no right or wrong way here. It is totally up to you and your taste buds.
- Frequently Asked Questions
Yes, there are many nutrients found in the juice of fruits and vegetables that can improve mental cognition.
Although there are many, some of the best include spinach, kale, bananas, tomatoes, and oranges.
Juicing is very safe. The only issue is if you have any food allergies or sensitivities.
- American Heart Association. "Fruits and Vegetables Serving Sizes Infographic." 2017. Accessed June 6, 2022.
- The Centers for Disease Control and Prevention. "Only 1 in 10 Adults Get Enough Fruits or Vegetables." November 16, 2017. Accessed June 6, 2022.
- Crowe-White, Kristi M et al. "Lycopene and cognitive function." Journal of Nutritional Science, May 2019. Accessed June 6, 2022.
- Alisi, Ludovico et al. "The Relationships Between Vitamin K and Cognition." Frontiers in Neurology, March 2019. Accessed June 6, 2022.