Start the New Year with a detox juice

How we treat our gut can be the gateway to better mental health.

A cleanse is a good way for anyone to start the new year; especially someone wanting to change their lifestyle to a cleaner way of living for 2022. For this juice I combined pressed pineapple, beetroot, spinach, purple cabbage, pomegranate, ginger, and cucumber to flush my kidney and liver, boost my immune system, and provide a shot of vitamins and minerals to help me not only feel good, but look good. The combination of fruits and vegetables I chose to get this beautiful, deep purple colour weren’t chosen solely for aesthetic. Each ingredient possesses a unique combination of vitamins and minerals that contribute in their own way to overall health.

I personally like to drink plenty of water and include fruits and vegetables each day to try to keep my system relatively neutral, but every now and then I like an extra boost. If you’re pushed for time, juicing and smoothies are a great way to cram your 5 a day into a minute of glugging, and the ingredients for a similar juice can cost you no more than a fiver

Try to include more vegetables than fruits in your juice to ensure your system isn’t overloaded with the naturally occurring sugars. While the naturally occurring sugars in fruits metabolise differently than those added to processed foods such as bread, cakes, sweets, and soft drinks; too much can still lead to weight gain, and other diseases.

Pineapple

High in fibre and bursting with important vitamins and minerals; this fruit is not only delicious and anti-inflammatory, it contains high levels of vitamin C which supports the immune system and helps flush little system pollutants as well as protect collagen in the body to keep us looking young and the eyes from degeneration. Pineapple also contains manganese for the bones, and bromelain to support heart health. It too, can help with muscle recovery.

Consuming pineapple may offer some support for those suffering from low moods and energy levels. It contains serotonin as well as B vitamins, which can support brain health.

Beetroot

When I was younger I hated these things, but had fun rubbing this staining vegetable on my lips in the canteen at school and pretending it was lipstick.

As an adult I appreciate its anti-inflammatory properties such as choline, its ability to lower blood pressure and steady sugar levels in diabetics, its liver detoxifying properties in the form of betalain, and its ability to boost energy, aid heart health, and fight cancer and other illness through its clever use of nitrates which help utilise oxygen usage. It can also help with weight loss as it is packed with fibre, and has been known to help improve sexual health in some and provide dementia support.

Spinach

Spinach is a very powerful vegetable, due to its ability to help lower blood pressure, promote gut health, aid anaemia and bone health, boost the immune system, and support eye health. There is some evidence to suggest that spinach can actually help fight symptoms of depression, and maintain good levels of cognitive function into old age.

The best way to consume spinach is through juicing or as part of a smoothie. When we expose spinach to heat, not only does it shrivel up, but it also kills off a lot of the nutrition.

Purple cabbage

A new favourite of mine. Purple (or red cabbage if you prefer) contains vitamin C which is needed to detoxify and keep our immune systems nice and functional, and keep us looking young. It also contains anthocyanins which can help fight cancer and inflammation, plus fibre to help digestion, and magnesium and vitamin A to help the bones and eyes. Research shows that this cabbage can delay or in some cases even prevent memory loss and brain diseases, by helping keep plaque away from the brain.

If you’re breastfeeding or have a thyroid condition, you may want to avoid purple cabbage consumption.

Pomegranate

A not so favourite of mine as it’s messy; the pomegranate comes with its own little catalogue of benefits and a nice sharp taste to compliment any drink. Pomegranate is anti-inflammatory and good for the bones, it can help lower cortisol which is the stress hormone, and can boost immunity due to the presence of vitamin C and aid in digestion due to fibre content.

Because of the antioxidants packed into this fruit, research shows that eating pomegranate may improve memory and our ability to learn more efficiently.

Something to watch out for is the pomegranate’s ability to thin blood. If you’re suffering from high blood pressure and prefer more natural remedies, adding a bit of pomegranate to your diet could be beneficial. However, some conditions can make the consumption of pomegranate dangerous, so please consult with your GP before hitting the local market.

Ginger

Not so keen on gingerbread, but adding ginger to drinks is a favourite of mine. Other than it being fantastic on the stomach and full of powerful antioxidants; it is said to have anti-inflammatory effects on the brain - boosting cognitive function, delaying or prevent certain illnesses of the brain, and helping with symptoms of anxiety, depression, and PTSD.

I like to add shaved ginger, and lemon to a jug and leave it to infuse for a few minutes. Strain and add honey for a vitamin C and energy boost first thing each morning. Ginger is similarly great as a marinade for your protein.

Cucumber

High in water to help keep us super hydrated; cucumber has been shown to help lower blood pressure, help with digestion and healthier bowel movements, and the antioxidants present can help prevent certain cancers and contributes towards healthy looking skin, hair, and nails.

It packs a lot of important nutrients such as vitamin C and magnesium, but also contains vitamin K (helps to make protein for blood and bone health), potassium (for healthy nerve and muscle function), and manganese (also important for bone and blood health, as well as connective tissue, blood sugar regulation, and sex hormones).

Add a slice or two to water for a more hydrating drink, or include it in salads and sandwiches.

***If you are thinking about a major diet change, please consult your GP first and do your research***

Click here for Eat Well with the NHS