Fresh juices

Juices and Smoothies: An Immune Boost in a Glass


— Hippocrates, father of modern medicine, 431 B.C.

I’m often asked, “which is better – a fresh juice or a smoothie”.  Well…. it really depends on what you want to accomplish.  Both smoothies and juices:

  • are convenient (and delicious) ways to add more fruits and vegetables to your diet – which is something we can all use, right?  
  • are easy to digest, and are a great nutrition boost for those with a compromised digestive system or struggling with a chronic disease;
  • allow you to get creative in the kitchen – mix up your favorite combinations of fruit and vegetables, healthy fats and proteins, you don’t need a recipe;
  • will improve your skin, hair, nails, sleep and even sex life…

….but be careful to balance the fruit and veggies in both juices and smoothies.  Too much fruit may cause a spike in your blood sugar, but too many vegetables might not taste so good.  The ultimate balance would be an 80/20 split – 80% vegetables, to 20% fruit.  If you are new to juicing and smoothies, try 50/50 to begin with and gradually increase the veggies as your taste buds change.



Juicing removes all of the fiber from fruits and vegetables and leaves the nourishing, vitamin and mineral rich juice.  Because there is no fiber to digest, your body is able to absorb the nutrients faster,  easier, and at a cellular level.   

When I was training at a holistic cancer clinic in Arizona, their patients were given a quart of green juice every day.  Their juice was made from organic kale, spinach, cucumber, celery, lemon, ginger, and green apples.  The phytonutrients from this fresh juice boosts the immune system, which in turn helps to fight cancer (and other chronic diseases).

Benefits of Juicing

  • Fresh organic juice concentrates nutrients from living foods;
  • No fiber to digest means these nutrients are absorbed at a cellular level;
  • Green juices are optimum for boosting the immune system;
  • Juicing will help you meet the daily recommended amount of fresh fruits and veggies in one drink;
  • A larger variety of fruits and vegetables can be consumed in a juice than in a smoothie;
  • Fresh juice will help flush your body of toxins;
  • Juices fill in the nutrition gap of someone who doesn’t regularly eat vegetables
  • Studies have shown that supplementing mixed fruit and vegetable juice improves the body’s nutrient levels for beta-carotene, Vitamin C, Vitamin E as well as many minerals;
  • In a Department of Agriculture study, researchers analyzed 12 fruits and found that 90% of the antioxidant activity was in the juice rather than the fiber;
  • Drinking 8 ounces of carrot juice is the equivalent of eating 6 large carrots!!

“Is there a “vital force” taken into the body from juice drinking?

It’s strictly our opinion, but we say “Yes!” The live enzymes in vegetables and fruits may be absorbed into the physical, mental, and spiritual self and probably do invigorate one’s, soul.”

Charlotte Gerson, The Gerson Therapy: 

The Proven Nutritional Program for Cancer and Other Illnesses

green smoothie


A bit of history….

  • While pureed fruit drinks were served in Mediterranean and Eastern cultures for hundreds of years, it was the invention of the blender that made what we now call the “Smoothie” popular in the 1930’s, 40’s and 50’s.
  • The popularity of the Smoothie soared during the macrobiotic and health food movement of the 1960’s.  
  • In the 1970’s, Steven Kuhnau, a lactose intolerant teenager, began creating frozen blends of fresh fruit, ice and fruit juice, similar to the milkshakes that his friends loved.  These smoothies tasted good and helped control his allergies and blood sugar levels.  He later opened a health food store called “The Smoothie King” – there are over 600 of these stores all across America today.

Smoothies are a blended mix of fruits and vegetables – fiber and all!  Smoothies are nourishing and great for weight loss because the fiber from the produce will keep you full for a longer period of time.  You can also add protein and other superfoods to smoothies, like nut butters, chia seeds, and hemp seeds.  However, some people don’t like the texture of a smoothie as it can be quite thick.

“Smoothies are the new fast food! But they’ve gotta be made with intention.

That means low-glycemic fruit, healthy fats, and mostly greens”   

― Dr. Mark Hyman

Benefits of Smoothies

  • More filling than a juice as the pulp and fiber is left in the drink;
  • Optimum for weight loss;
  • Higher fiber intakes have been associated with lower risks of heart disease, obesity, and type 2 diabetes;
  • Studies have shown that increasing soluble fiber, in particular, may improve blood sugar and cholesterol levels;
  • Fiber will reduce bloating, help in weight loss and improve the digestive system;
  • Provides a quick energy boost;
  • Slower to digest than a juice, but easier than whole food;
  • Ability to add other nutritious ingredients i.e. yogurt, superfood powder, chia seeds, hemp seeds (protein), avocado (healthy fat);
  • A quick, easy and convenient meal replacement.

“The green smoothie… is a tremendous injection of chlorophyll, vitamins, minerals,

enzymes, and antioxidants into the typical American diet”

— A. William Menzin, 2010


The bottom line is:

…it doesn’t have to be one OR the other.  Both fresh, organic juices and smoothies will increase the amount of fruits and vegetables, vitamins and minerals in your diet, and that’s a good thing!   



Published by

2 thoughts on “Juices and Smoothies: An Immune Boost in a Glass

Leave a Reply

Your email address will not be published. Required fields are marked *