Here is a list of the vegetables and fruits I juice most with and their respective nutritional and health profiles. Happy Juicing!
Swiss chard – protects from colon cancer, maintains good bone density, protects kidneys of diabetes, anti-cataracts. Swiss chard is a highly nutrient-dense food. A meager 19 calories (three cups) contains 122% of your daily need of vitamin A, 50% of vitamin C, and 10% of iron. Swiss chard is also very high in Vitamin E, K, B6, riboflavin, calcium, magnesium, phosphorus, potassium, copper, manganese and fiber when eaten. It’s a good source of zinc, folate and thiamin.
Kale – benefits eyesight, reduces risk of stroke, protects from coronary artery disease, potent antioxidant, reduces risk of cancer. These leaves are a concentrated powerhouse of nutrition. They’re a rich source of vitamin K, beta-carotene, vitamin C, lutein, and zeaxanthin, and an excellent source of calcium. An important note: because of kale’s high vitamin K content, people taking anticoagulants such as warfarin should avoid this food. Only 50 calories of kale contain 200% of your daily requirement of vitamin C, 308% of vitamin A and 14% of your daily need of calcium. Kale is also a good source of iron, folate, thiamin, riboflavin, magnesium, phosphorus, potassium, copper and manganese
Celery – protects the cardiovascular system, reduces blood pressure, reduces migraines, reduces risk of cancer. Celery is a very good source of vitamin C and fiber when eaten, and a good source of folic acid, potassium, and vitamins B1 and B6. The salty taste comes from celery’s good supply of sodium, which, balanced with potassium, provides the perfect after-workout drink, replacing depleted electrolytes and offsetting muscle cramps and fatigue. Celery contains power coumarin compounds; these phytochemicals have been shown to be effective in cancer prevention. These compounds also lower blood pressure, improve the vascular system, and decrease the suffering of migraines.
Cucumber – anti-aging, diuretic, good for complexion, lowers cholesterol leveles, improves nail and hair strength. A good source of vitamin A, C, and K. Also a good source of phosphorus, pantothenic acid, manganese, magnesium and potassium. Cucumbers contain powerful compounds called sterols, which, as with so many plant foods, are mostly concentrated in the skin. Sterols have been shown to block the absorption of dietary cholesterol in the colon. Cucumbers are also an excellent source of silicon. The body uses this essential mineral as one of the building blocks for connective tissue, which includes muscles, bone and ligaments. But what has made this mineral known as “the beauty mineral” is its ability to improve skin, nails and hair. Less recognized is silicon’s important role in the reduction of disorders like insomnia, atherosclerosis and tuberculosis.
Mustard greens – Fresh mustard greens are an excellent source of several vital anti-oxidants and minerals like vitamin C, vitamin A, vitamin E, carotenes as well essential minerals such as calcium, iron, magnesium, potassium, zinc, selenium, and manganese. The greens are supposed to be one of the highest among leafy vegetables which provide vitamin K. 100 g of fresh leaves contain about 497 mcg or about 500% of daily requirement of vitamin K 1 (phylloquinone). Vitamin K has found to have potential role in bone mass building function by promoting osteo-trophic activity in the bone. It also has established role in Alzheimer’s disease patients by limiting neuronal damage in the brain. Regular consumption of mustard greens in the diet is known to prevent arthritis, osteoporosis, iron deficiency anemia and believed to protect from cardiovascular diseases, asthma and colon and prostate cancers. Mustard greens are rich source of anti-oxidants flavonoids, indoles, sulforaphane, carotenes, lutein and zeaxanthin. Indoles, mainly di-indolyl-methane (DIM) and sulforaphane have proven benefits against prostate, breast, colon and ovarian cancers by virtue of their cancer cell growth inhibition, cytotoxic effects on cancer cells. Fresh leaves are also very good source of folic acid. 100 g provide about 187 mcg (about 47% of RDA) of folic acid. This water-soluble vitamin has an important role in DNA synthesis and when given before and early pregnancy help prevent neural tube defects in the baby. Like spinach, reheating of mustard green leftovers may cause conversion of nitrates to nitrites and nitrosamines by certain bacteria that thrive on prepared nitrate-rich foods. These poisonous compounds may be harmful to health. Mustard greens may also contain goitrogens, which may interfere with thyroid hormone production and can cause thyroxin hormone deficiency in individuals with thyroid dysfunction. Mustards contain oxalic acid, a naturally occurring substance found in some vegetables, which may crystallise as oxalate stones in the urinary tract in some people. It is therefore, people with known oxalate urinary tract stones are advised to avoid eating vegetables belong to brassica family.
Beets and beet greens – anti-inflammatory, feeds and strengthens the gallbladder and liver, protects from heart disease, reduces risk of cancer, therapeutic in treatment of cancer and leukemia. Beets contain calcium, sulfur, iron, potassium, choline, beta-carotene, and vitamin C. Beets are also high in minerals that strengthen the liver and gall bladder, and are the building blocks for blood corpuscles and cells. Beet greens are excellent for salads and juicing. Just 22 calories of beet greens contain 14% of our daily requirement for iron, 127% of vitamin A, 50% of vitamin C, and more calcium per calorie than milk. Over fifty years ago, Dr. Alexander Ferenczi of Hungary began treating inoperable cancer patients with a simple diet of organic beet juice and shredded raw beets. Amazingly, 21 out of 22 patients experienced a reduction of tumor size and were able to gain weight. Recently, it has been shown that beet extract acts as a powerful inhibitor of liver, lung and skin tumors in mice. Famous for their ability to cleanse the blood, treat infections and eliminate parasites, beets also contain betaine, which is able to detoxify the damaging amino acid homocysteine, which has been shown to increase the risk of heart disease. Beet greens are a good source of carotenoids, which help in the prevention of all types of cancers. They are also high in manganese, an important mineral for brain function.
Lettuce – body deodorizer, builds hemoglobin. A minuscule 14 calories (85g) of Romaine will provide 148% of your daily need of vitamin A, 34% of vitamin C and 5% of iron. Romaine is also an excellent source of vitamin K, thiamin, folate, potassium, and manganese, and a good source of riboflavin, calcium, vitamin B6, copper, and magnesium. The American Institute for Cancer Research has identified Romaine, among other greens, as containing cancer-inhibiting cartenoids. The mix of sulfur, chlorine, silicon, and B complex in Romaine contributes to hair growth, healthy skin, and defense against lung cancer. Let’s not forget the energizing and blood-rebuilding chlorophyll found in Romaine, especially the dark outer leaves.
Lemon – antioxidant, detoxifier, dissolves gallstones, reduces risk of cancer. Lemons are very high in vitamin C. In fact, only 1 cup of lemon juice, at 61 calories, has 187% of your daily need of this powerful antioxidant, and is also a good source of folate and potassium. During fasting, lemon juice has a tremendous ability to dissolve mucus and scour toxins from the cellular tissue. They are also an excellent diuretic. The phytochemical limonene has been shown to be effective in dissolving gallstones and protecting from all kinds of cancers. The greatest concentration of limonene is found in the white pith of the lemon.
Dandelion greens – detoxifier, diuretic, detoxifies and cleanses the digestive tract. Only 45 calories of dandelion (two cups) provide a whopping 203% of your daily need of vitamin A, 58% of vitamin C, 17% of iron, and a surprising 20% of calcium. Dandelion is an excellent source of vitamins K, E, B6, thiamin, riboflavin, potassium, manganese, and fiber when eaten, and a good source of folate, phosphorus, magnesium, and copper. Dandelion has more of the antioxidant, vitamin A, than carrots have. In addition, this super-weed contains a phytochemical in the guaianolides family called taraxacin, which is now believed to be largely responsible for dandelion’s digestive tonic effects, and also has antiseptic, expectorant, and germicidal properties. The use of dandelion as a medicine is widespread throughout Europe, used as a diuretic, and to help improve the functions of the kidneys, liver, and digestive system.
Ginger – anti-flatulence, improves osteoarthritis, prevents motion sickness, reduces nausea and vomiting, relieves morning sickness. Ginger is a good source of vitamin C, copper, manganese, and potassium, contains powerful antioxidants called gingerals that are able to inhibit the formation of inflammatory compounds in the body, and also have direct anti-inflammatory effects. People who suffer from osteoarthritis or rheumatoid arthritis find their pain level is reduced when consuming ginger on a regular basis. Clinical studies have shown that 75% of arthritis patients and 100% of those who suffer with muscular pain experienced relief and a reduction in swelling. Most of these studies used dehydrated and powdered ginger root, but fresh ginger is even more potent because it contains active enzymes. Just a ¼-inch slice a day is enough. alleviating the painful symptoms of gastrointestinal disorders, including flatulence. Recent studies are revealing that the volatile components in ginger is even able to prevent motion sickness—especially sea sickness—and is more effective than the popularly prescribed drug, Dramamine. Ginger absorbs gastrointestinal toxins, hormones, and stomach acids, making it an effective treatment for the nausea and vomiting associated with pregnancy.
Parsley – breath freshener, helps body odor, detoxification, nerve stimulant, improves energy. A highly concentrated green that reads like a multivitamin with the added benefit of powerful phytochemicals, just one cup of parsley contains a mere 22 calories, 133% of your required daily intake of vitamin C, 101% of vitamin A, and 21% of your daily need of iron. This garnish is also a very good source of fiber, vitamin K, calcium, magnesium, potassium, copper, and manganese. Parsley is a good source of protein, vitamin E, thiamin, riboflavin, niacin, vitamin B6, zinc, phosphorus, and pantothenic acid. Parsley is one of the highest sources of life-giving chlorophyll, which acts like iron to oxidize the blood. It is a cleanser of the kidneys, liver, and urinary tract. Parsley is effective for upset stomachs by stimulating digestive enzymes, and is excellent for the colon by encouraging the peristaltic wave in the intestines. Parsley has long been used as a nerve stimulant and, although there may not be any studies to support their claim, avid juicers the world over call this green juice an “energy drink,” testifying that adding a generous supply of parsley to their veggie juice enhances workouts, and is a healthy alternative to Gatorade
Apples – anti-inflammatory, protects against prostate cancer, anti-viral properties, increase bowel activity, protects against lung cancer, detoxifies and cleanses digestive tract. Apples are a good source of vitamin C, and high in pectin and other fibers. Actually, apples are not the best source of minerals or vitamins compared to other fruit, so where did the old adage “An apple a day keeps the doctor away” come from anyway? Much of the apple’s health-promoting power is found in the skin. Studies show that the flavonoid quercetin, found within the apple’s skin, is a potent free radical that is able to kill viruses like herpes and boost the fighting capability of other antiviral compounds. Quercetin is used clinically to ease inflammatory conditions including prostatitis, pancreatitis, gout; and allergic problems such as hives, hay fever and asthma. A new study just coming out from the Mayo Clinic is showing promise that quercetin can protect from prostate cancer. Taking a quercetin supplement is ineffective; researchers emphasize that the flavonoids found in apples function best when combined with naturally occurring compounds when eating other fruit. Apples are also high in pectin, which turns to a gel in the intestine, helping to remove toxins and stimulate bowel activity.
Spinach – anti-cataracts, good for complexion, promotes healing, anti-inflammatory, reduces risk of cancer, protects from macular degeneration. Spinach is high in vitamin A and C, and is one of only four vegetables that are also high in vitamin E. It’s also a good source of choline, calcium, iron, potassium and folic acid. Spinach is surprisingly high in protein per calorie. Vegan websites that argue the superiority of a total raw diet tout the virtues of raw vegetables as good sources of protein. But when looking at raw vegetables as a protein source, it should be noted that leafy greens are very light in calories, therefore it would take an enormous amount of chewing to chalk up your daily required intake of protein. For instance, the 30 percent protein in spinach seems impressive; however, a cup only has one gram of protein and a mere seven calories. You would have to eat ten cups to make up ten grams. But this is where the juice machine shines. Juicing ten cups of spinach will produce about a cup of liquid spinach, which then can be easily added to a daily ration of veggie juice. Talk about a glass of concentrated nutrition. pinach has 14 times the iron per calorie than red meat. It is true that the iron in meat has a greater bioavailability than plant foods, but for most of us, eating lots of raw green veggies will solve any iron deficiency, especially when released from their fibers in juice form and with the help of added vitamin C-rich lemon. Ophthalmologist Steven Pratt of the Scripps Clinic in La Jolla, California, tells all of his patients to eat their spinach, proclaiming, “Eat it raw. Eat it cooked. Eat it any way you can.” Spinach is one of the highest sources of eye-protecting, cancer-fighting lutein. Lutein has been shown to play a crucial role in protecting against age-related macular degeneration, which is the leading cause of blindness among the elderly. In 1994, Dr. Johanna Seddon of Harvard University was the first to demonstrate the ability of lutein in fighting macular degeneration. In her study, participants who ate high amounts of lutein-rich foods decreased their risks of macular degeneration by an incredible 43 percent. And the eye protection doesn’t stop there. Another recent study at Harvard has shown that women who ate spinach two or more times weekly lowered their risk of cataracts by 30 to 38 percent. Two powerful antioxidants, glutathione and alpha lipoic acid, are also found in spinach. According to Lester Packer, professor of Molecular cell biology at the University of California, glutathione is “nature’s master antioxidant,” and is the primary antioxidant in the cells. It protects DNA from oxidation, detoxifies pollutants and carcinogens, boosts the immune system, aids healthy cell replication, and reduces chronic inflammation. The body is able to produce glutathione, but often we don’t make enough, and as we age, we produce even less. Glutathione can be found in spinach, asparagus, avocadoes and strawberries. An important note: cooking will destroy all the glutathione in food. Lester Packer calls alpha lipoic acid a “superantioxidant.” Most other antioxidants are either water soluble or fat soluble, but alpha lipoic acid is both, which means it is able to defend every type of human cell from oxidative assaults. Spinach is also important due to its chlorophyll content, and also supplies an abundance of nutrients such as oxalic acid, which is beneficial in the cleansing and healing of the intestinal tract.