How Can Juicing Contribute to Your Five-A-Day?

I’m on day 22 of the *STRONG FOR SUMMER 30 DAY CHALLENGE* and day 10 of the 13 Days of juicing that is sandwiched in the middle of it (excuse the pun).  I’m looking forward to the end of it, because with the best will in the world soups, smoothies and juices can become boring after a while!

The big question is:  while I am on my Challenge, how can I be sure that I am getting my recommended Five-A-Day?

They’re busting with health-boosting nutrients and their sheer variety of shape, smell, colour, taste, texture, ways of preparing, cooking and eating means that getting your five-a-day should never be easier. But which fruit or vegetable is good for what? How much actually is one of your one-a-day? And what is a salubrious, fun and tasty way of getting all that goodness into your system?

The health benefits of consuming a diet packed with fruit and vegetables are undisputed, with increasing evidence that it lowers blood pressure and reduces the risk of strokes, heart disease, as well as digestive problems.


The key however is variety: eating the same fruit and vegetables day-in, day-out means you are missing out on the vitamins and minerals they don’t contain.  To ensure a more all-rounded intake of nutrients, make your choices colourful, with a mix of dark and bright fruit or veg and for each portion eat something different. For example try arti- chokes for fibre, black-eyed peas for folate, tomato for potassium, and pumpkin and oranges for vitamins A and C.

To reap the maximum nutrient rewards, fruit and vegetables should be eaten fresh, however frozen, dried and canned forms also count towards your five-a-day. They should also make up around a third of what you eat daily.

How big is one of your one- a-day exactly?  One portion is 80g which equates to:

  • An apple, orange, pear or banana
  • A slice of melon
  • A handful of grapes, cherries or berries
  • One heaped teaspoon of dried fruit
  • A dessert bowl of salad
  • Three heaped tablespoons of vegetables

However, in a recent survey, only 32.5% of adults eat fruit two or more times a day and 26.3% consume three or more portions of vegetables. So how can we integrate fruit and vegetables more into our eating habits? A few suggestions could be to eat a handful of raw, chopped fruit as a snack; have a side salad with your meals; serve up a side of steamed veg with a main meal; or drink a glass of 100% fresh fruit or vegetable juice.

How Can Juicing Contribute to Your Five-A-Day


Juicing involves extracting the juice from fruit and veg, and while it is not necessarily any healthier than eating whole foods, it is an interesting, fun and cheap way of getting your five-a-day, allowing you to concoct and get creative with an infinite number of recipes. However be warned, one 150ml glass constitutes one portion no matter how much you guzzle.

Juicing is interesting, fun, cheap, kid-friendly, and allows you to concoct and get creative with an infinite number of juicing recipes.

In fact fresh juices provide a highly effective fast track and – importantly – easy delivery mechanism – for the body to absorb and process key vitamins, minerals and plant chemicals (phyto- nutrients) that are so beneficial to our health.

Another benefit of juicing is that it relieves the digestive system from working hard to break down fibre. In juicing, the pulp from the fruit and veg which contains fibre is removed. This means your body can get more of the goodness from juices faster.

However fibre in fruit and vegetables does aid digestion and it is an essential part of our diet. Juicing shouldn’t replace eating whole fruit and veggies, since you still need the fibre in your diet.


5 Juicing top-tips:


• Wash and peel (especially non-organic) fruit and veg before juicing.

• Drink fresh juice straight away, or store in an airtight container in the fridge (and consume within 24 hours), to prevent harmful bacteria from forming.

• Blend bananas and avocados before juicing them. They are low in water content so are hard to juice and may clog up your juicer.

• Compost leftover pulp or add it to smoothies, stews or salad dressing.

• First thing in the morning is the ideal time to drink juice. You’ll get more out of the nutrients on an empty stomach.


Fruit & Veg Goodness


Fibre-rich diets have a number of beneficial effects including decreased risk of coronary artery disease, keeping the gut healthy and preventing constipation.

navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes.



Folate is needed for red blood cells and healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.

black eyed peas, cooked spinach, great northern beans, asparagus.


Diets rich in potassium may help to maintain a healthy blood pressure.

sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice, prune juice.



Vitamin A keeps eyes and skin healthy and helps to protect against infections.


sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers, Chinese cabbage.



Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. It also aids to absorb iron.

red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice, cauliflower.





You will complete 2 x 12 DAYS CLEANSES back to back with the 12 DAYS phases extended to 6 days each (instead of 3).

Please note that we do not supply you with your meals / food for this programme.  We supply you with the supplements and the technology to support you.


Check out our webstore here for details about our **STRONG FOR SUMMER 30 DAY CHALLENGE**

  • Simon Ranger
    Posted at 15:34h, 05 September Reply

    Personally I eat more than the prescribed 5 a day. Are there any health benefits to juicing everyday and is it really needed?

  • Chris James
    Posted at 15:47h, 05 September Reply

    Hi Simon, you literally cannot get enough vegetables, so I would recommend supplementing your current fruit and veg count with juicing. 100% yes!!

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