Make your own refreshing juice at home

Homemade fruit and vegetable juices areloaded withvaluable nutrients that even the sickest of eaters can enjoy. Here's how to make your own refreshing beverage.

The vitamins, proteins, carbohydrates, essential fatty acids, minerals, and other nutrients contained in many juices provide energy, strengthen your bones and your immune system, and cleanse your skin. But don't overdo it with fruit juices; keep in mind that these contain a whole lot of calories due to the fruit sugars.

• Cold pressing juice in an electric juicer is the best way to make fresh juice. Just load the cleaned fruit or vegetables into the chute on the juicer. A grater at the bottom shreds the fruit, while centrifugal force spins the juice through strainers. The residue is collected in a basket.
• Preserve the complete vitamin and nutritional value of the fruit by avoiding appliances that use steam — heat destroys vitamins.
• You don't need a machine to make juice. The traditional method involves stewing fruit in a pot with some water until it bursts or becomes soft. At that point, strain the mixture through cheesecloth or a sieve, capturing the juice in a bowl. Boil the juice with sugar to sweeten if necessary, pour it into bottles while still hot, then seal them.
• Consume freshly-squeezed juices quickly — otherwise, the vitamins will soon evaporate.
• Keep fresh juices in dark, sealed containers in the refrigerator for up to three days.
• Add a little ascorbic acid — vitamin C — from the pharmacy or health food store to help the juice retain its colour — and provide extra antioxidants.

• Use organic fruits and vegetables for juicing to ensure the skins and peels aren't contaminated with harmful substances. If you're not using organic, peel the fruit before juicing.
• After cleaning and washing the fruits and vegetables, dry them thoroughly to prevent watering down the juice.
• Only fruit with a very tough skin should be peeled; otherwise, just remove the core and cut it up. A fruit press is useful for firm fruits.
• If you find that grapefruit juice tastes too bitter, mix it with pear juice to take the bite out of the bitter compounds.
• Make vegetable juice appealing to kids by mixing carrot or tomato juice with fruit juice.
• Relieve heartburn, aid hair and nail growth, ensure beautiful skin and improve vision by drinking carrot juice.
• Stimulate your immune system with bell pepper juice. They have three times as much vitamin C as lemons and oranges.
• Beet juice has antibacterial properties. The betaine (a protein building block) it contains can also strengthen your liver and help your body flush out toxins.
• Mix together apple and pear juice to provide a gentle remedy for constipation.