Drinking green juice first thing in the morning can do a lot for your health. It's a healthy, practical and relatively simple way of providing various vitamins, minerals, antioxidants and other phytochemicals.
Green juice can bring many benefits and, when combined with good lifestyle habits, it becomes a great ally.
It is nutritious, has detoxifying, anti-inflammatory, antioxidant, healing and anti-tumor properties, prevents fluid retention, balances the body's pH and strengthens the immune system.
Due to the satisfactory amount of compounds that act to eliminate toxins from the body, green juice can facilitate the detoxification process. Hence its nickname “detox juice”. This drink is rich in vitamins A, C, B6, K, folic acid, calcium, magnesium, iron and phosphorus. It contains flavonoids, lutein and glucosinolates, substances that increase the action of enzymes in phase II of detoxification. It has an excellent calcium-magnesium ratio and is therefore a good option for combating osteopenia.
The ingredients of the green juice can vary according to your taste. Here are some important tips:
1. organic and fresh ingredients - Use organic ingredients whenever possible, as they contain considerably more vitamins, minerals and bioactive compounds. They are also free of pesticides. It's therefore well worth investing in organic food.
2. Add two types of leafy greens - (e.g. kale and mint; broccoli and parsley)
3. Choose a fruit (e.g. pineapple or apple)
4. Add the juice of a lemon (if you like, use some of the peel as it contains essential oils and other beneficial substances). Lemon is an excellent source of vitamin C, which helps absorb the iron in cabbage and, because it contains citrate, contributes to an alkaline pH.
5. Add a vegetable (e.g. carrot)
6. Use ginger - It's great for digestion, prevents nausea, is antioxidant, anti-inflammatory and fights colds and flu.
7. Add sprouts - Using sprouts makes your juice even more interesting due to the large number of antioxidant compounds, minerals and digestive enzymes.
8. Add seeds (e.g. chia, linseed and sesame) - They are a source of fiber and essential fatty acids. Even better if the seeds are previously hydrated. It's a great way to add fiber to your diet and should be taken without straining. Adequate fibre intake optimizes intestinal function and helps maintain a healthy microbiota, contributing to the prevention of various diseases.
9. To optimize intestinal health, add green banana biomass - a source of prebiotic fibers with excellent action in maintaining blood glucose levels.
10. Add turmeric, cinnamon and celery.
11. Vary the ingredients - Making different recipes is a way of diversifying nutrients and avoiding the appearance of possible food hypersensitivities.
The recommendations in this text are based on studies for the general population. However, one of the pillars of functional nutrition is biochemical individuality, which is why it is essential to have an assessment carried out by a qualified professional who can evaluate possible food allergies or intolerances. Including green juice in your diet brings many benefits. It is worth emphasizing that any excess is harmful. The suggestion is to consume one glass of green juice a day. Increasing consumption too much can compromise iodine absorption. People with hypothyroidism should be careful in this regard. Remember that this only happens with excessive consumption (around ten glasses a day). People who have difficulties with acidic foods can use fruits such as apples, guavas and bananas.
By Tane Hermuche
Português do Brasil 
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