- July 2, 2021
- by Smriti Indarapu
- 0 Like
- 0 / 5
- Cuisine: Indian
- Difficulty: Easy
Prep Time5 min
Cook Time5 min
Green juice - weight loss drink for breakfast
A single serving of this detox green juice contains 67.23 kCal. Hi friends, today I am sharing with you one of my favorite weight loss drink, which is green juice. I like this juice because of the good effect on my skin and eyes. Loaded with lots of healthy ingredients, this not only is refreshing but also loaded with antioxidants. This is a healthy, tasty yet easy to prepare recipe.
To make this breakfast we don’t need a long list of food items and we can easily make this juice at our home. All we need are a few vegetables and fruits. These food items are not very expensive, easily available in our local grocery shops. So, friends, it is a budget-friendly healthy detox juice. To make this recipe we need spinach, mint leaves, apple, and ginger. If you want, you can add other fruits as per the availability. so, let’s go ahead and will see how to make this recipe. Before this will see first its benefits.
Health benefits of green juice:
Rich source of Fiber
This Detox green juice is made from fruits and vegetables. That means it is rich in fiber, Soluble, and insoluble fiber. Fiber has 2 forms, 1 insoluble fiber, and soluble fiber. Insoluble fiber- helps to improve digestion and prevents constipation. While soluble fiber helps to reduce weight, control the blood sugar in diabetes, and control cholesterol levels also. For a healthy person – daily fiber requirement 25 – 35 grams every day. In a single serving of this recipe will get 5.56 gm fiber, which may be a good amount of fiber
Loaded with antioxidants
To make the green juice I used here spinach, ginger, mint leaves. These are loaded with phytonutrients, these phytonutrients, help to improve immunity, increase metabolism, and helps in weight loss.
Helps in weight loss
Detox juice is low in calories, will get nearly 67 Calories in a single serving, nearly equal to tea calories, 1 cup of tea gives almost 66 – 75 calories. In comparison to tea or any snack green juice is very healthy and nutritious. As it is rich in fiber that helps us to feel full for a longer period, prevents us from overeating. You can customised diet plan and add this drink.
Detoxify the body
Detox juice helps to remove the toxic elements from the body, make skin healthier and more glowing. It not only helps in weight loss; it also helps to make skin clear and spotless. Whenever we think about glowing skin, we always think about cosmetics but friends we have to understand what we eating it shows in our face if we eat lots of fruits and vegetables, it makes our skin healthier and more glowing,
So, let’s see the ho to make detox green juice?
Best time to take – Breakfast, empty stomach
I always prefer to have detox green juice early morning as a first meal or breakfast. Drink this beverage slowly by enjoying every sip. After having this juice for at least 45 min, don’t eat any other thing.
Nutrition in Green juice
Green juice nutrition facts compared with male and female DRI (Dietary Reference Intake)
Serving size: 1 glass green juice
Calories in green juice
a. Calories in green juice are 67.23 kCal; as much as 3.36 % of male DRI of 2000 kCal. Therefore, it can attain 4.48 % of female DRI of 1500 kCal.
b. Protein forms 13.98 % of the calories
c. Carbs form 68.66 % of the calories in green juice.
d. Fats form 11.11 % of the calories.
Macros in green juice
a. Protein in green juice – 2.35 gm, particularly 3.13 % of male DRI of 75 gm. Further, it can complete 4.18 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in green juice – 11.54 gm, therefore, is 4.20 % of male DRI of 275 gm. Therefore, it can achieve 5.60 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in green juice – 0.83 gm, notably 1.24 % of male DRI of 66.67 gm. As a result, a woman gets 1.66 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in green juice – 5.56 gm, thus is, 14.63 % of male DRI of 38 gm. Consequently, females get 22.24 % of female DRI of 25 gm.
e. Soluble Fibre – 1.87 gm, particularly 18.70 % of male DRI of 10 gm. Consequently, females will get as much as 18.97 % of female DRI of 9.86 gm.
f. Total Free Sugar – 4.23 gm, which is not only 7.05 % of male DRI of 60 gm but also 8.46 % of female DRI of 50 gm.
Vitamins in green juice
a. Vitamin A – 116.93 mcg, as much as 12.99 % of male DRI of 900 mcg. Furthermore, women can get as much as 16.70 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.12 mg, particularly 10.00 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 10.91 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.07 mg, therefore, is 5.38 % of male DRI of 1.3 mg. Besides, women also get 6.36 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.81 mg, notably 5.06 % of male DRI of 16 mg and 5.79 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.19 mg, thus is, 14.62 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 0 mcg.
Total Folate (Vitamin B9) – 99.6 mcg, as much as 24.90 % of DRI of 400 mcg for males and females.
g. Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females
h. L-ascorbic acid (Vitamin C) – 26.08 mg, therefore, is 28.98 % of male DRI of 90 mg. Further, it is 34.77 % of female DRI of 75 mg.
i. Calciferol (Vitamin D) – 2.67 mcg, notably 53.40 % of DRI of 5 mcg for males and females.
j. Alpha-tocopherol (Vitamin E) – 0.75 mg, thus is, 5.00 % of DRI of 15 mg for males and females.
k. Vitamin K – 179.54 mcg, as much as 149.62 % of male DRI of 120 mcg and 199.49 % of female DRI of 90 mcg.
Minerals in green juice
a. Calcium – 75.31 mg, particularly 7.53 % of DRI of 1000 mg for males and females.
b. Phosphorus – 64.24 mg, therefore, is 9.18 % of DRI of 700 mg for males and females.
c. Iron – 2.44 mg, notably 30.50 % of male DRI of 8 mg and 13.56 % of female DRI of 18 mg.
d. Magnesium – 79.5 mg, thus is, 19.88 % of male DRI of 400 mg and 25.65 % of female DRI of 310 mg.
e. Copper – 180 mcg, as much as 20.00 % of DRI of 900 mcg for males and females.
f. Manganese – 0.72 mg, particularly 31.30 % of male DRI of 2.3 mg and 40.00 % of female DRI of 1.8 mg.
g. Molybdenum – 0.35 mcg, therefore, is 0.78 % of DRI of 45 mcg for males and females.
h. Zinc – 0.55 mg, notably 5.00 % of male DRI of 11 mg. At the same time, women get 6.88 % of female DRI of 8 mg.
i. Chromium – 40 mcg, thus is, 114.29 % of male DRI of 35 mcg. Besides, women too get 160.00 % of female DRI of 25 mcg.
j. Selenium – 1.72 mcg, as much as 3.13 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0 mg,
l. Potassium – 560.82 mg, as much as 11.93 % of DRI of 4700 mg for males and females.
m. Sodium – 28.72 mg, particularly 1.91 % of DRI of 1500 mg for males and females.
n. Omega 3 – 141.98 mg, therefore, is 23.66 % of DRI of 600 mg for males and females,
o. Omega 6 – 227.77 mg, not only 37.96 % of DRI of 600 mg for males and females.
Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of green juice are approximate and may have variance.
Frequently asked Questions
Is green juice really good for you?
You may have seen the huge cans of drink with the colorful name “green juice”; you may also have been offered it by a friend, or someone you know who claims that it’s good for you. The truth is, detox green juice is good for you as long as it contains the right amount of ingredients, and if prepared at home. It is generally considered to be a healthy drink because it contains nutrients like vitamins and minerals that our bodies need to stay strong and healthy. However, in order to get the full benefits of the nutrients in the drink, you need to take at least one glass per day for a longer time. For those who want to reap the same benefits as what others are getting from their daily jugs, here are a few tips to follow when making your green juices at home.
When making a detox green juice, always make sure that you include both fruits and vegetables to balance sugars. Both contain great amounts of fibers. This type of drink will help clear out your intestines, so make sure that you don’t filter it. Filtering the detox green juice will take away its fiber which may lead to constipation. Adding in any extra fruits or vegetables you like will only make the drink taste better. For example, if you’re trying to avoid certain fruits that may have an effect on your digestion, try to steer clear of red apples.
Detox green juice can be made into different drinks such as fruit juice, vegetable juice, and even a multivitamin. But before you buy your first glass of green drink, check the ingredients that are listed on the can. Oftentimes, these juices may contain high fructose corn syrup to increase their shelf life, which should be avoided. Some other ingredients to look out for are high levels of sugar, as well as high levels of chloride or sodium. If you make your own green juice at home instead of buying it, you can keep your health in mind by choosing the right ingredients for your particular green beverage.
Can I drink green juice everyday?
A lot of people ask this question: can I drink green juice everyday? Well, the answer to that question is yes and no. Yes, you can drink green juice if can make it at home because it contains a lot of vitamins and minerals that your body needs every day in order to maintain a normal health condition. Making detox green juice at home gives you control of what you drink. And no, you cannot drink it every day if you are purchasing from the store because it may be more of sugar syrup than an actual detox green juice. Having said that, there are healthy detox green juices available in the market that you can choose and drink from the comforts of your home. If you want a fruit punch, then you can get one from the local fast-food restaurants or even from the supermarkets. But if you want something that is lighter and not as rich in taste, then you can always go with teas or jalapeno juice. But whatever kind you will choose, just remember that you are simply giving your body what your body really needs.
Now if you still have some doubts about drinking it, better ask someone who has tried it. You may be able to find someone who can give you advice on what kinds of green drinks you can try at home. Another good thing is that there are already several online stores where you can purchase it from the comforts of your own home. So, make yourself comfortable with the idea and try it now.
To make green detox juice firstly we need to wash spinach, mint leaves properly; at least wash it 3 - 4 times in running water. If mint is not available use coriander leaves instead of mint leaves.
Wash and peel ginger, as we know ginger has so many health benefits, it is loaded with phytonutrients, that help to boost immunity as well as it has anti-inflammatory properties also.
Next, we need a cucumber, cucumber is a low calories vegetable, 100 gm cucumber gives only 13 - 18 calories, and cucumber has more water content nearly 95%. For weight loss, we can have it easily, it is the best low-calorie vegetable. Daily having cucumber in the salad helps to hydrate the body as well as it makes us feel full, so we are not going to do overeating, which helps to reduce the more calorie consumption. Wash and chop cucumber into fine pieces.
Next, take an apple, I prefer to take a small size apple, wash it properly. Apple is rich in antioxidants, which helps to boost immunity and it also has good fiber, which prevents constipation. Apples contain polyphenols that help to reduce the risk of coronary heart disease (based on studies). Polyphenols may reduce cholesterol absorption and helps to control cholesterol.
If apple is not available, instead of it we can use orange or sweet line too, some people add banana to this juice, but I don’t like adding banana as juice becomes thicker and that makes it not so convenient to drink.
Take a blender, add all the ingredients. Add nearly 1 cup of water.
Grind it, as smooth as you can make watery consistency, if you want, add 1/4 cup more water to it.
Take a coarse strainer, and strain the juice, if you can drink with the best whole, if you can’t drink with whole pulp, strain it and take the soft pulp which accumulates at the bottom part of the strainer. Add it into the juice mix well. When you use a coarse strainer almost 80% pulp will be strained. Take the coarse strainer, not the fine strainer. If you want to purchase the strainer you can buy it from this link.
At last to give a tangy taste to this weight loss drink I have added here 1/2 lemon juice. It gives a wonderful taste to the juice.
Now, what are you thinking, relax and enjoy this healthy breakfast. Happy dieting
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