Even the healthiest people can struggle to get enough of all the essential
nutrients in a day. In order to consume all the right vitamins, enzymes
and minerals your body needs, you would need to eat a diet that is highly
concentrated in fresh fruits and vegetables. According to dietary guidelines,
the average adult should consume between five and 13 servings (2 ½
to 6 ½ cups) of fruits and vegetables each day.
Eating fruits and vegetables lowers your risk of a number of serious health
concerns, including heart disease, high blood pressure and stroke. Fresh
produce also benefits your eyes and can help prevent sight-threatening
eye conditions like macular degeneration and cataracts.
How can you get more fruits and veggies in your daily diet? Drink more
pure juice and blend fresh produce into smoothies.
What’s the difference between juice and smoothies?
There are health benefits to both juice and smoothies, but they are beneficial
in different ways. Juicing extracts nutrients and water from the fruit
or vegetable but discards the fiber. The juice of raw fruits and vegetables
contains large amounts (up to 95 percent) of vitamins and enzymes the
body needs, and when you drink juice, your body more easily absorbs those
Blending the entire fruit or vegetable, including the skin, into a smoothie
gives you all the nutrients including the fiber, which allows your body
to slowly release the nutrients into the bloodstream. When you make a
smoothie, the fiber is broken down, making it easier to digest.
Smoothies are more satisfying, as fiber helps us feel full, but if your
digestive system is sensitive or has difficulty processing fiber, you
will benefit more from juicing.
Juice and smoothie recipes for your eyes
The best foods to juice for your eye health include kale, orange bell pepper,
celery, beets and kiwi. Here is a simple juice recipe that includes all five.
• 2 branches of kale
• 1 orange bell pepper
• 2 stalks of celery
• 1 beet with the greens
• 3 kiwi
1. Wash produce in warm water, using a splash of apple cider vinegar if
it’s not organic.
2. Steadily feed the produce through the juicer, finishing with the celery.
3. Stir juice until well blended and pour over ice. Drink immediately
for the most eye health benefits.
If you don’t care for the bitter taste of kale, juicing and smoothies
are a great way to consume this superfood while somewhat masking the flavor
with other foods you do enjoy. Here is a green smoothie recipe for healthy eyes.
• 2 cups packed kale leaves, washed and coarsely chopped
• 2 ripe kiwis, peeled and quartered
• 1 cup sweet green grapes (or 1 banana)
• Juice of one lime
• 1 cup filtered water
Put grapes in the blender. Add kiwis, kale and water and blend until smooth.
Check consistency and add water as needed. The flavor will vary depending
on how sweet the kiwis and grapes or banana are, so adjust accordingly.
If it tastes too tart, add grapes or banana. If it is too sweet, add more
Tip: Kiwis contain more nutrients than grapes or bananas, so if you have enough,
replace the grapes or banana with more kiwis. Leftovers will keep in the
fridge for up to four days. Be sure to shake well before drinking any