How to Enhance Your Juicing…Add Healthy Fat!

We know there is a myriad of nutritional benefits to juicing. Not to mention the added arm workout from the juicing process.

However, the questions remains:

How do we make sure we get the most value from all of your efforts – picking, cutting, and juicing a couple pounds of vegetables?

After all, according to Dr. Mercola, “you should eat one pound of raw vegetables per 50 pounds of body weight per day”, which is no small feat for the average person!  Juicing makes this a very realistic goal!

Let’s go back to the basics-

The benefit of consuming vegetables and juices daily comes from the absorption of vitamins, such as, B, A, D, E, and K, and minerals. Consuming green leafy vegetables is also an excellent solution for supplementing calcium, which has an intricately related function with the mitochondria.

Vitamin K2 and D are fat-soluble vitamins that work closely with calcium to ensure calcium will be utilized properly for your bones and cell functions rather than building up in your blood vessels to cause artherosclerosis.

In her TEDx talk, Minding Your Mitochondria, which I highly recommend you check out,  Dr. Terry Wahls reminds her audience the minerals you consume from your vegetables are important cofactors for your 3,000 different enzymes, which are the catalysts driving your endurance, digestion, and the many other chemical functions occurring within your body!

Thus, your gut health is a direct reflection of whether your diet is making the cofactors, vitamins and minerals, available for your enzymes to do their job! No pressure!

On the biochemical level, Chris Kresser notes it is imperative to recognize most vitamins and micronutrients are fat soluble. For example, in order to convert the carotene from your carrots to vitamin A, you need healthy fats, as mentioned in this article about Why Healthy Dietary Fat is Crucial.

One study from the Wall Street Journal, which was mentioned in the article Have some butter with your veggies! by Chris Kresser, provided data showing the addition of avacado to a vegetable salad increased the absorption of lutein and beta carotene by 7 and 18 times respectively, which are both essential antioxidants for cardiovascular health and eyesight!

Okay, great, but I still don’t see what mitochondria and fats have to do with juicing?

Simply put, this knowledge of the interaction of fats and vitamins to support your mitochondria implies you may greatly enhance your efforts from juicing, by adding a fat source to your juice!

Let’s take a closer look –

https://authoritynutrition.com/saturated-fat-good-or-bad/
Image 1. Mitochondria Structure

Mitochondria are organelles in each of your cells that utilize fatty acids and glucose to create fuel for the body and they act as the power house for all of your cells detoxification, neurological flow, and energy processes.

Quality fats carry fat-soluble vitamins across the cell membrane where they can provide the nutrients and energy for your mitochondria to energize other cellular functions

So what are optimal fats and why?

Avocados, olive oil, macadamia nut oil, ghee, and coconut oil are optimal sources of fat to add to your juice that will potentially enhance the flavor too!

Two reason these are exceptional fat sources

  1. They are good sources of  monousaturated fats (avocados, olive oil, macadamia nut oil) and saturated fats (ghee and coconut oil).
    Dr. Rhonda Patrick describes the benefits of saturated fats, such as coconut oil, as being shelf stable and not prone to oxidation. This is a a result of every carbon in the fatty acid chain comprising coconut oil containing a hydrogen, thus having a fully saturated chain of carbons.Consumption of oxidized oils, also known as rancid oils, are damaging to the mitochondria, which as we have discussed are imperative for the longevity of all cell types, but especially neurons.
https://authoritynutrition.com/saturated-fat-good-or-bad/
Image 2. Saturated versus Unsaturated Fatty Acid Structures

Monounsaturated fats have one degree of unsaturation. As shown in the image above there is one double bond present taking the place of one hydrogen from the carbon chain. However, this does not make these oils, specifically avocado, olive oil, or macadamia nut, unhealthy, rather they are great for using in juices where you will not be heating them to high temperatures.

  1. According to Dr. Rosedale ,  these oils do not typically signal leptin, insulin, and the mTOR pathway, which are involved in the regulating blood glucose levels.
    Accompanied by fresh vegetables, the quality fats listed above offer the stabilized glucose and nutrient dense profile of antioxidants, minerals, and vitamins mitochondria depend on to maintain energy production for your body and your brain.

Thus, your mitochondria and enzymes Gut2BFree to improve your energy, gut health, and your mental clarity, so add some fat to your juice and help them out one sip at a time!

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