ANY idea how to maximize the nutrients of vegetables aside from cooking? Have you tried vegetable juice? Bizarre taste isn’t it? According to studies, the body easily absorbs the nutrients of vegetables in liquid form.

Vegetables contain substantial carbohydrates, which supply most of the energy used to perform work. They have vitamins that control the chemical reactions within the body to convert food into energy and living tissues.

It contains minerals, which are necessary for the functioning of nerves and muscles and are the building material for some body tissues. Vegetables are rich with antioxidants such as beta-carotene, vitamin C, vitamin E and selenium that prevent cancer and other diseases. Nutritionists recommend at least three vegetable servings a day. A serving is equivalent to 40 grams for non-leafy and 25 grams for leafy.

But based on statistics, Filipinos consume  only 110 grams/day of vegetables mostly on non-leafy group like papaya, upo, okra and talong.

To make vegetables more appetizing, try different variations of serving it especially juicing it.

The process of making vegetable juice includes the separation of the vital nutrients and enzymes from the fiber, or pulp. Ideally, it would be best to drink the juice with the pulp since it is high in fiber. Fiber provides important health benefits, from preventing gastrointestinal disorders to promoting normal bowel function. It also promotes satiety, help control serum cholesterol and reduce the risk of heart disease.

For people who cannot tolerate consuming the fibrous material of the vegetable juice, there is still a need to continue eating vegetables, legumes and whole grains in combination with fresh juices. This will ensure that we get the maximum amount of nutritional value from what we eat.

Preparing vegetable juice is easy. Just be sure it is fresh and free of spots and bruises. Vegetables should be washed properly before peeling or cutting into workable strips. Preparing juice also depends on the type of juicer used, so make juice according to juicer instructions.

Vegetable juice can be stored in the refrigerator for about a day without losing too many of its important nutrients. But it is advisable to drink it right after it  is prepared. Juice can be prepared by using a single vegetable, or better, use two or more different types. For example, parsley, celery stalks and carrots can make a refreshing drink. Cucumber and malungay leaves can be an exciting alternative to ordinary juices and beet, carrots and parsnip can offer a colorful and healthy thirst quencher.

Don’t be afraid to explore the tastes of different vegetable-mix juices. Just take note of some vegetables that have strong flavors and  let your taste buds be your guide.

Consume vegetable juice regularly; if possible, daily. Making your own fresh juice instead of buying assures the quality and affordability of the vegetables you are consuming. Vegetable juice can give your diet a healthy boost. Try it, and be refreshed and healthy. (Dr. Imelda A. Agdeppa, DOST Scientist)