Fruits and vegetables are natural sources of vitamins, minerals, fibers and various other macro and micronutrients. Raw vegetables are an extremely rich source of antioxidants. Most of the minerals and antioxidants are lost while cooking veggies. So, one can derive immense benefits by consuming these fruits and veggies in the form of juice (raw). While canning and processing, most of the nutrients are lost due to the addition of preservatives, sweeteners and various others industrial processes. All types of canned juices contain suitable amount of artificial flavours and preservatives. Fresh juices have a revitalizing effect on our body as it contains a lot of enzymes and other essential nutrients. Nevertheless, Doctors and researches highly unrecommend prolonged consumption of such juices as not only they lack natural vitamins but also they do not provide any fibre to the body which acts as roughage.
Making juice is a quick and fun process. You can make juice of different fruits such as apples, oranges, grapes, cherry, pineapples, guavas etc or even of vegetables such as carrots, beetroot, tomatoes etc. Though you can add spices and syrups to your juices but it is relatively beneficial to consume them raw. Juice fasting is also a good way to give rest to your digestive system which results in increased metabolic rate and digestive enzymes.
Though, natural juices also do not provide any fibre but if they are prepared by blending fruits and vegetables in a mechanical blender, they are still good as the minerals and vitamins are retained in it. For nutritional benefit, one should try to have at least 6-7 glasses of fresh juice in day. Despite that, one should also eat those fruits and vegetables which cannot be juiced.
Benefits of natural juices:
1. Most of the essential vitamins present in vegetables are lost while cooking. So, if they are consumed raw, though in the form of juices, the enzymes are there and active, which help in building health.
2. Fresh juices like Sweet lime juice offers a host of benefits ranging from medicinal purposes to disinfectant properties and also account for weight loss, facial cleansers and scurvy.
3. Fruits like apples and oranges can be included in the form of juices to the diet of baby boomers and senior citizens
4. Fresh ginger lime juice also act beneficial for curing digestive disorders and other disorders such as nausea, diarrhoea and vomiting
5. Juices like apple juice is are highly essential for senior citizens suffering from arthritis and rheumatism.
6. Juice boosts up the body’s internal repair mechanism, hence promoting cell growth and regeneration.
7. Guavas, peaches, apples, prunes, pomegranate, etc. and veggies like spinach, cauliflower, bitter gourd and cabbage are rich in fiber and helps in eradicating constipation problems.
8. Fruit juices like sweet lime, lemon, oranges, grapes helps in strengthening bones and muscles.
9. Green vegetable juicing, especially using spinach, celery and kale, produces a drink containing natural sodium and is also high in potassium, which is generally lost while canning juices.
10. One of the quickest advantages of drinking natural juice is that it is an easy, quick and tasty way to consume a lot of minerals and vitamins quickly! 
If somehow, fresh juice is not available at the time of need, one should go for unsweetened bottled juice as it has lower sugar levels. Bottled juice is just an alternative to fresh juices. Frozen concentrates and sweetened herbal teas, on the other hand, also serve as a good and tasty alternative.
Precautions to be maintained while buying canned juices:
1. Always check the manufacturing and expiry date before buying
2. Do not buy cans/ tetrapacks which bulge out at the top or bottom
3. Always refrigerate the leftover juices after consumption for retaining the taste and flavour. Do not keep them further for long, discard them after 4-5 days.
Research shows that consuming fruits and green veggies regularly is critical for good health. Fruits and vegetables are an indispensable part of a balanced healthy diet. They contain essential vitamins, minerals and a lot of fiber that protects the body from chronic diseases, strokes and other cardiovascular diseases. Reducing weight and excess body fat is also possible by increasing the intake of fruits and green veggies.
Fruits and vegetables: An excellent substitute to high calorie ingredients:
- Fruits and vegetables are naturally low in fat and calories and contain high content of water and fiber.
- They are extremely wonderful substitutes for high-calorie meats and sweets
- It is advisable to eat whole fruits rather than juices as it contains added fiber that which are more filling and quenches your hunger fast.
- Fruits and vegetables are the richest source of potassium, iron, Vitamin C, Vitamin A and folate
- Non starchy and green leafy vegetables like lettuce, cabbage, broccoli, onions and fruits protects the body against several types of cancer
- Green leafy vegetables are extremely rich in iron and also contain special antioxidants and amino acids which are beneficial for good health.
- Diet rich in fruits and vegetables also helps to reduce systolic blood pressure, hence reducing the risk of strokes and heart diseases
- It is beneficial to consume fruits in summers as they contain high water content which keeps your body hydrated and cool
- Fruits are also good for increasing your memory
- Fruits and vegetables also help in fighting with the effects of aging.
Some tips to make your diet rich in fruits and vegetables:
- Colorful food always appears tempting, so try and make your salads and dishes colorful by adding tomatoes, lettuce, broccoli, apple, oranges, and carrots to them. And you can consume this rainbow many times during a week.
- You can add a lot of fruits (kiwi, cherries, oranges, apples, banana, pineapple, papaya etc.) as toppings to low fat curd, milk and ice cream.
- You can also add vegetables to pasta sauces, noodles, soups and omelets.
- Also, by roasting vegetables, their natural sweetness enhances, thus adding to more taste and nutrition
- Instead of going for high fat ice creams and cakes, you can have a bowl of fresh or canned fruit in a low fat syrup or natural fruit juice
Healthier methods of cooking vegetables:
- It is always ideal to add a little or no salt to the vegetables, which enhances their nutrition
- You should always prefer low-fat or no-fat salad dressings to limit your calorie intake
- As much as possible, avoid using prepackaged seasoning mixes as they contain a lot of salt. Instead, you can use fresh grinded herbs for fresh and full flavor.
- Also, fresh and dried mushrooms, chilly peppers, cranberries, tomatoes and cherries can be added to dishes while cooking for more intense flavor.
- Use vinegar or citrus juice after cooking on green vegetables as they are amazing flavor enhancers.
- Prefer using low fat vegetable oils which are low in saturated fats and trans fats such as olive oil, soybean oil and sesame oil.
- While preparing gravy, try using use fat-free liquids like lemon juice or tomato juice or use skim ladle to remove the fat.