Fruits or Fruit juice? Find out which scores more than the other.

No other class of foods has such a wide variety of pleasant and attractive flavors as fruits. Fruits are chemically alkaline foods, though some may taste acidic. Fruits are rich in one of the essential nutrient called ascorbic acid.


Properties and functions of Fruits

  •  Contain dietary fiber, which adds bulk to the stool and also eases the rate of passage of materials through the large intestine.
  •  Are mild natural laxatives.
  •  Contains pectin, which assists in the formation of jellies.
  •  Contains little or no fat and protein.
  •  Contains small amounts of carotene (vitamin A) and vitamin b-complex.
  •  Contains a variety of organic foods, (present in higher quantities when fruits are unripe hence making unripe fruits sour. When the fruits ripen quantities of these organic acid falls and the sugar arises).


Fruit Juice

Freshly made juices are a tremendous source of natural vitamins and minerals (constituents of enzymes and co-enzymes, enzymes are responsible for all our functions).

. Pectin are absent in fruit juice.

Which is nutritionally superior fruit/fruit juice?

Calories- juice contains more calories than whole fruit due to added sugar and less fiber.

Fiber- there is no comparison between the 2, as whole fruit is very rich in fiber as compared to juice.

The process of preparing juice reduces fiber content,

For example: in a clear apple juice, about 12-15 gms of fiber are lost as compared to a whole fruit.

Vitamins and minerals- some juices are fortified with vitamins and minerals, so contains more of the essential nutrients. For instance apples are not rich in vitamin C but some juice have added vitamin C.

Now the question arises as to why the difference exists?

Fruit skin – the skin of the fruit is one of the places where the fruits interact with sunlight and forms a variety of colored pigments, which provide nourishment and aids in good health. The fruit skin also lowers the risk of cancer and helps provide protection from ultraviolet light. Unfortunately, when a fruit is juiced the skin is usually peeled off.

Fruit pulp- the pulpy part is also a source of fiber and other nutrients. When the pulp is removed many vital nutrients are destroyed. For instance, orange pulp contains vitamin C, most of which is lost when pulp is removed.

Harmful effects of fruit juice. Elevates blood sugar more quickly than whole fruit as the level of sugar obtained from juice is higher than that found in whole fruit.

  • Can contribute to obesity
  •  Development of cavities
  •  Gastric problems—– diarrhea, excessive gas, bloating

If a child is consumes too much of juice, he will not take other nutritious foods and will have a poorly balanced diet. His diet can be low in vitamins, minerals, fat and protein.

Fruit juice can be extremely helpful for people having

  • Milk intolerance
  • Constipation
  • It can also help those who do not eat many fruits


Tips for preparing good home made juice

  •  All fruits should be juiced raw
  • Small seeded fruit, as water melon and pears, may be juiced with their seeds. (Except papaya and apple)
  • Peel or wash all the fruit thoroughly.
  • Choose fresh and ripe fruit.
  • Cut the fruit into small pieces before putting it in the juice machine.


Regardless of the fruits and regardless of the method used for juicing, the most diverse and intact collection of nutrients comes to you through the whole fruit!

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