It depends on your health goals
If you want the most nutrients per glass, you’ll want to juice. Ninety-five percent of the vitamins, minerals and enzymes we need are in the juice of raw vegetables and fruits. The emphasis should be on vegetables 5:1 over fruits. This highly concentrated mega-cocktail of nutrients enters your bloodstream rapidly and by-passes your digestive system. Your digestive system gets a rest and your body gets a power-packed infusion of nutrients.
When you juice, you are not getting the fiber – just the vitamins, minerals, antioxidants and enzymes. You get the nutrition without the fiber. If you don’t have enough fiber in your diet from fresh whole foods, this might not be the option for you.
On the other hand, when you have a smoothie, you get vitamins, minerals, antioxidants, enzymes and fiber. The nutrient density is less than what you get in freshly made juice, because the quantity of produce you use in a smoothie is significantly less than when you make juice. However, you get all the fiber from the vegetables and fruits you use in a smoothie. Like with juice, I recommend vegetables 5:1 over fruits. Fruit smoothies are high in sugars and most people could use less sugar in their diets, even if it is from whole foods.
Both freshly made juice and smoothies can be healthy choices. It’s a matter of what your health goals are.
Here’s the recipe for the juice I make every day from all organic produce:
4 ounces of green juice from cilantro, parsley, collards and kale
1 inch piece of fresh ginger root
half a cucumber or enough to make 4 ounces of cucumber juice
1 small beet or half a medium beet
2 carrots (the carrots and beet should make about 4 ounces)
4 ounces of celery juice (about 3-4 ribs)
Squeeze the juice of half a lemon into the bottom a large mug, then pour in the juice and stir.