Ingredients: Apple, orange, mango (7.5%), lemon, ginger root (4.5%), turmeric root (1.5%), acerola cherry powder, cayenne pepper powder, zinc lactate, vitamin D3 from seaweed, antioxidant (ascorbic acid)
Verdict: There’s plenty of vitamins C and D here, and there’s some ginger and turmeric, but again in very small doses, so the question is what benefits they can provide. It would be cheaper to buy fresh orange juice, which costs about a quarter of the price – and the sugar content is almost identical (10g/100ml) – and take a daily vitamin D supplement.
Assumed benefits
The benefits of each shot depend on the mix of fruits, vegetables, herbs and spices.
“Many of the ingredients used are rich in nutrients and as a result have anti-inflammatory and antioxidant properties, which can help reduce the risk of many of the common diseases including infections, heart disease, cancer and a range of other conditions involving of inflammation such as arthritis,” says Dr. Avery.
For example, beetroot shots have been shown to improve exercise performance and lower blood pressure. This is thought to be due to the vegetable’s high nitrate content, which has anti-inflammatory properties and dilates blood vessels, says Dr. Avery.
Turmeric, one of the most commonly used ingredients in juices, may help kill virus particles and treat digestive symptoms such as stomach pain and bloating, studies suggest.
Ginger, another popular juice shot flavor, is anti-inflammatory, contains antioxidants that help control levels of free radicals (compounds that, in large numbers, damage cells) and is thought to boost the immune system.
Given their small portion, they also contain less sugar than a smoothie. For example, Waitrose Gut Health juice shot contains 9.4 grams per 100ml bottle, while mainstream store smoothies can contain more than 40 grams.
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The big problem is that fruits and vegetables become less nutritious when they are blended or juiced. The process breaks down the cell wall, converting naturally occurring sugars into “free” sugars – the type that are more quickly absorbed by the body and which we are supposed to limit our intake. “This is in addition to some juice shots that contain added sugars and other unhealthy additives, so it’s important to read labels carefully,” says Dr. Avery.
Crushing fruits and vegetables also dramatically reduces their fiber content, although some shots try to compensate for this by adding fiber back in. “Most people in Britain don’t currently consume enough fiber and yet dietary fiber is so important for gut health – whole fruit and vegetables are good sources,” she says.
“It will always be healthier to consume the ingredients in their ‘normal’ form,” says Dr. Avery, although she notes that frozen and canned foods can be part of a healthy diet.
Additionally, some juice shots use juice concentrate – the sticky substance left when the water is removed from fruit juice – which may contain additives and sugars.
And despite the small portion size, some people consume 10 times more vitamins than we actually need. “[This] is not appropriate and, if used excessively, can have negative health consequences,” says Dr. Avery.
It’s also difficult to substantiate claims that they boost our immune, gut and brain health. “For most of these products, there is no scientific evidence showing a beneficial effect,” says Dr. Berry.
“If these products are clinically tested to support their health benefits, then they can provide a ‘helping hand’, but we can’t outsmart an overall poor diet without evidence to support it.”
Then there are the eye-watering costs. “Juice shots are so expensive and unaffordable for many,” says Dr. Avery. For example, the 110ml ginger shot at Pret costs £2.90.
People who are health-conscious enough to enjoy it might not get much of it, she notes. “They are marketed to the people who are concerned, rather than to the few people who could get some benefit from them but who also can’t afford the products,” says Dr. Avery.
“We’re almost overwhelmed by these random ingredients that are touted to have wellness benefits. Wellness is much more than spirulina.”
What to do instead
“It would be so much better nutritionally if people tried to include at least five servings of fruit and vegetables in their diet every day – fresh, frozen, canned, dried and preferably not juiced,” says Dr Avery.
“This can provide a range of vitamins, minerals and antioxidants that are essential for good health and can also help reduce the risk of inflammation.”
Frozen and canned can be just as nutritious and more affordable. Even baked beans count toward the “five a day” total.
To boost your intake, include at least one or two vegetables with lunch or dinner, turn leftovers into soup, add fruit to cereal, and mix spices like ginger and turmeric into stir-fries and curries, suggests Dr. .Avery.
“All of these ideas may take a little more time and may not be considered as convenient as juicing, but we really need to think about our overall diet,” she adds.
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By Sam Rice
timings
Preparation time: 10 minutes
Makes
3 shots of 75 ml
Jamu is a traditional Indonesian juice drink revered for its medicinal properties. Turmeric’s antibacterial and anti-inflammatory properties are well documented, and the gingerol in ginger aids digestion. A little lemon juice is added, not only for flavor, but also for vitamin C to support immunity, along with a little bit of honey to sweeten it. A pinch of salt adds electrolytes to promote hydration and finally, a grind of black pepper allows the body to absorb the curcumin (the active ingredient in turmeric).
The cost of the prescription provided is £1.45 (based on prices on Tesco’s website – half of this is fresh turmeric, which is quite expensive but worth it!) and yields three shots, so 48p per shot – much cheaper than the store-bought recipe. the ones.