Celebrity personal trainer Nicola Addison, who has been in charge of the supermodel physiques belonging to Elle MacPherson and Daisy Lowe, believes that guzzling down a glass of pure fruit jucie can help you hit your weight loss goals.
She said: “This time of year I often see clients who want to get in shape very quickly ahead of a summer holiday.
“The problem is that very intense exercise does have its risks.
“Free radicals may sound scary but there are simple steps you can take to protect your cells from oxidative stress and still enjoy getting fit.”
While exercise is great for your physical wellbeing, a lesser known hazard of an intense exercise regime is oxidative stress.
This is a process whereby muscles under strain release toxic, unstable molecules called free radicals which can target and damage essential structures in the body’s cells. The long-term effect of this may be increased inflammation, which is associated with several conditions such as diabetes or cardiovascular disease.
But an ally that can help with lowering this oxidative stress is a familiar friend: vitamin C.
Consuming 200mg of vitamin C from orange juice and fruit and vegetables, helps maintain the normal functioning of the immune system during and after intense physical exercise.
Nicola added: “There’s no need to splash out on a premium sports drink.
“A 150ml glass of pure orange juice is not only hydrating but it also contains all your recommended daily amount of vitamin C, an antioxidant that plays a major role in the protection of cells from free radicals.”
Previous research found that people who knock back glasses of OJ have slimmer waistlines and lower BMIs compared to those who don’t drink the stuff.
Scientists found that fruit juice drinkers had significantly lower waist circumferences, by 3.2cm in women and 2.7cm in men, and significantly lower BMIs, by 1.1 units.
The recent study, carried out by the British Fruit Juice Association (BFJA), reviewed six years worth of data from the National Diet and Nutrition Survey (NDNS).
500ml of Coca-Cola has over 13 teaspoons of sugar
On top of helping you get a trim and toned tum, pure fruit juice contributes to one of your five recommended portions of fruits and vegetables per day.
We spoke to consultant dietician Sian Porter to get the low-down on health-boosting drinks.
“Fruit juice drinkers are more than twice as likely to meet their five-a-day”
Sian Porter, consultant dietician
Speaking exclusively to Daily Star Online, the food expert said: “The analysis found that juice drinkers have an overall lower waist circumference than non-consumers.
“The research does not assume cause and effect and could be indicative of an overall healthier lifestyle of fruit juice drinkers, but the findings are in line with previous research about drinking fruit juice and better health indicators.
“Further, fruit juice drinkers are also more than twice as likely to meet their five-a-day – another factor important in having a healthy diet.”
The recommended daily portion of pure fruit juice is one small glass (150ml) which includes 100% of your recommended RDA of vitamin C as well as other nutrients like folate and potassium.
Some health experts have warned against fruit juice because it’s full of sugar – but just how much is in the average glass?
Sian said: “Fruit juice contains naturally occurring sugar, it is illegal to add any sugar to pure fruit juice.
“One 150ml portion size of pure orange juice is 90% water, vitamins, minerals, phytonutrients, 12-14g per 150ml of natural sugars, which represents about 4% of energy of an average 2,000 calorie diet.”
Avacodo – includes monosaturated fatty acids that are more likely to be used as slow burning energy than stored as body fat
It’s important to point out that you should take into account your lifestyle and overall calorific intake when losing weight – not just what you’re drinking.
Sian said: “No one food or nutrient is the key to losing weight.
“Fruit juice in appropriate amounts (one 150ml glass per day) is part of a healthy balanced diet.
“Choosing healthier foods, watching portion sizes, being physically active and managing calories in versus calories out are key to losing weight.
“Knowing which foods to choose, how often and in what amounts like pure fruit juice helps people make informed decisions.”
APRICOTS – Calorie content: 12 kcals per apricotEating apricots is said to help reduce the risk of strokes, and heart attacks. They’re also full of vitamin C, potassium and dietary fibre, which all promote good heart health
For this reason, Sian warns against trying dangerous faddy “juice detox” diets to slim down.
She said: “Juice detoxes are unnecessary – your body is capable of detoxing itself with kidneys, lungs, liver, skin etc – and have many negatives including lack of protein, not sustainable, can lead to side effect making it hard to work or carry out daily tasks, socially isolating and are not recommended by health professionals.
“Our bodies work at their best with a variety of foods and balance of carbohydrates, protein and healthy fats so drinking juice alone is not recommended.”