Go ahead: put the squeeze on fruit. Health experts agree that increasing your intake of fruits and vegetables cuts the risk of stroke, cancer, and heart disease. Yet many people don't eat the recommended amounts.
Boosting your daily intake to at least five servings of fruits and vegetables may reduce your cancer risk by 20 percent, says Melanie Polk, registered dietitian, and spokesperson for the American Institute for Cancer Research (AICR). "It would be great if you could eat 10 servings of fruits and vegetables. The more the better," Polk says.
Juice typically lacks the fiber of whole fruit, but drinking your fruit is better than going without. Polk recommends blending your own juice by combining whole fruits, such as berries and melons, with orange juice. A citrus juicer does the trick for juicing oranges, grapefruits, lemons, and limes. To go beyond citrus, consider a juice extractor. A whirling disk chops food into tiny pieces, which are then spun rapidly to separate juice from pulp. It works well on fruit and vegetables, including apples and carrots.