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ABC juice: The A to Z of nutrition
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ABC juice: The A to Z of nutrition

Experts say that regular consumption of ABC juice can help maintain our overall health

Apple Beetroot Carrot (ABC) juice

Celebrities and nutritionists to health and fitness enthusiasts are all raving about ABC juice. Experts say that by adding this nutrient-packed drink to our diet, we can gain numerous health benefits too. All you need is five minutes and three ingredients to get nutrition on the go.

The ingredients

Wondering what ABC juice is? Well, ABC stands for apple, beetroot, and carrot. Blending all three of them makes the ABC juice. But people also add other ingredients to make it taste better and refreshing. These can include ginger, lemon and orange among others. Along with the benefits of ABC juice, we also have a simple healthy recipe at the end. Keep reading!

ABC (Apple, Beetroot, Carrot) juice benefits

1. Gut health 

Nikitha Rachel, a dietitian from Chennai says, “Apples have both soluble and insoluble fibre which can promote digestion.”

The fibre content can also help in other ways. As food for the gut microbiome, it can improve our overall gut health. Apples contain pectin, a type of fibre that function as prebiotics for the gut microbiome. This fibre reaches the colon as is and promotes the growth of good gut bacteria.

2. Glucose control 

A research published in the Journal of Functional Foods indicates that dietary fibre is of great help to people with type 2 diabetes as it can help manage blood sugar levels. Among the two types of fibre, soluble fibre was found to be more efficient in improving blood glucose levels as well as insulin resistance.

To up the fibre content in juice, Diya Arora, founder and nutritionist at Nutrinity, Delhi, says, “By not straining the juice after blending, you can get enough fibre to enhance our overall health. It will also prevent constipation.”

3. Heart health and high performance

The next superstar in the mix, beetroot, can also provide us with many health benefits. These are usually because of their betalains and nitrates content.

Betalains are natural pigments found in beetroot. These have antioxidant properties that can neutralise the harmful free radicals responsible for many chronic health conditions.

According to a study published in the journal Frontiers in Nutrition, beetroot is also rich in nitrates and is useful to people with high blood pressure.

Nitrates can also significantly help athletic performance, because they widen the blood vessels leading to improved blood flow to the muscles. This in turn increases oxygen supply. In addition, it can also aid in recovery after workouts.

4. Eye Health 

“Consuming the juice regularly can help improve our vision and overall eye health,” says Arora. Thanks to carrots!

Beta-carotene present in carrots gets converted into vitamin A. This vitamin then helps in the formation of an important pigment called rhodopsin, which helps in low light and night vision. In addition, it can also help prevent age-related vision issues.

5. Immune booster and more

Arora says that the juice is loaded with vitamins, minerals and antioxidants that support our overall health. Vitamin C helps boost our immunity while other nutrients supply us with antitumor effects. In addition, frequent intake of the juice can also improve skin elasticity and make it look healthy.

ABC juice recipe

Here is a simple, yet nutrient-dense juice recipe that can up your health game.

Ingredients to make ABC juice 

  1. 1 medium-sized apple – cored and chopped
  2. ½ of a medium-sized beetroot – peeled and chopped
  3. 1 small carrot – peeled and chopped
  4. ½ inch of ginger – chopped
  5. Half a lemon – juiced
  6. Few mint leaves
  7. Water

How to make

  1. Place all the ingredients in the juicer except water and blend.
  2. Add some water and blend again. Strain the mixture in a glass.
  3. Again, add water to the mixture and blend. Strain the mixture again.
  4. Add some pulp to the strained drink to add fibre content.
  5. Enjoy by topping it with fresh mint leaves.

To add more zest, you can also add a few orange wedges.

Note: While ABC juice is generally considered a healthy drink, some health professionals say it can aggravate kidney stones or flatulence. Therefore, consult a physician if you have any health concerns.

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