5 Benefits of Cold-Pressed Juice

Cold-pressed juice has recently gained popularity for its purported health benefits and unique extraction process. Read on to learn more about the perks of cold-pressed juices and how they may offer an easy and potentially beneficial way to increase your fruit and vegetable intake while retaining nutrients and flavors.

What Is Cold-Pressed Juice?

Not all juices are created equal. Some fruity and colorful beverages we may refer to as "juice" might not even be juice at all. Rather, they may be a juice-like product that's made mostly of water, sugar, and artificial colors and flavors. Real juice comes from fresh fruits and vegetables, and there are several ways to extract juice from fresh produce.

In some cases, juice is extracted by using centrifugal juicer machines. These so-called "hot-pressed juicers" (which is a bit of a misnomer) don't actually boil or steam the juice; instead, they utilize rapidly spinning blades to pulverize produce. This process does create a bit of potentially degrading heat and also brings the juice into contact with air, which starts the oxidation process. Cold-pressed juice, on the other hand, is made by pressing fruits and vegetables without any heat or additional oxygen — a process that is believed to retain more nutrients when compared to traditional juicing methods.

Juice, like milk, is often heat-pasteurized, which typically means heating the product to around 135°F (57°C) for a few minutes to kill potentially harmful microorganisms and pathogens. The process can make products safer for human consumption and extend their shelf life, but some studies have found that pasteurization reduces some nutrient and antioxidant levels in the juice. While unpasteurized juice is generally considered safe for the average healthy adult, the Food and Drug Administration recommends pregnant women, children and those with weakened immune systems avoid it.

Regardless of how a juice is processed, and whether or not it is pasteurized, the nutrients in the juice will continue to degrade the longer they are stored and even more quickly if the temperature is not sufficiently cold.

What Are the Benefits of Cold-Pressed Juice?

While it's important to consume whole fruits and vegetables (which have fiber), the Mayo Clinic says juicing can be part of a healthy and complete diet. It can be especially helpful if you don't enjoy eating fruits and veggies or you struggle to consume them regularly. With that said, cold-pressed juices could help increase your intake.

Here are some benefits of cold-pressed juice:

1. Nutrient Retention

Cold pressing involves extracting juice without heat or extra oxygen, which preserves enzymes, vitamins and minerals that may be lost in traditional juicing. According to Harvard University, cold-pressed juices may retain more vitamins and minerals because they are typically served fresh.

2. Enhanced Flavor

Juices that are extracted without heat can have fresher, more vibrant flavors compared to heat-pasteurized alternatives. This taste of "freshness" may be personal opinion, but the fact remains that the cold-press method doesn't oxidize or degrade the produce.

3. Extended Shelf Life

Cold-pressed juices can undergo high-pressure processing (HPP), which is a method of pasteurization without heat. The HPP method helps to inhibit the growth of bacteria while still maintaining freshness. So, cold-pressed juices that undergo this process have a longer shelf life than juices that do not undergo this process or that are not pasteurized.

4. Convenience and Accessibility

With the increasing availability of cold-pressed juices in markets and juice bars, they offer a convenient way for individuals to incorporate more fruits and vegetables into their diets, even for those with busy lifestyles. Cold-pressed juices that are pasteurized last even longer than traditional fresh-squeezed juices, adding to their convenience.

5. Other Potential Health Benefits

While research is ongoing, some studies suggest that consuming cold-pressed juices may be associated with other health benefits, as well. For example, many of the fruits and vegetables used in cold-pressed juices include vitamins that can help support your immune system. Further, according to the Mayo Clinic, consuming juices can give the digestive system a break from digesting fiber, which may be helpful for individuals with certain health conditions or those who receive certain medical treatments.

As always, consult your healthcare professional before making any significant changes to your diet regimen or lifestyle.

Managing Your Sugar

With all this said, it's also important to watch your sugar — especially for those managing diabetes. When consuming any kind of juice, it's a good idea to check the sugar content. To avoid consuming an excess of sugar, the Cleveland Clinic suggests opting for juices that include vegetables. Cucumber and celery can provide nutrition without making a juice bitter. Parsley is another popular option that adds a light, fresh taste.

The Cleveland Clinic also suggests keeping your servings small, and even diluting the juice with water, aiming for a 50/50 juice-to-water ratio.

A Healthy Addition to Your Diet

Whether you're looking to start your day with a hit of flavorful nutrition, or you're seeking an afternoon or post-workout boost, cold-pressed juice could be a convenient, healthy option. Keep in mind that there's no replacement for whole, fresh fruits and vegetables; these juices should be considered an addition or supplement to a healthy diet. Check out your local Rite Aid to explore a variety of flavors.*

*Selection may vary by store.