Power Up Your Nutrition Through Juicing!

March 8th, 2012

Fresh juices made from raw vegetables can supplement our diets in unique ways:

 ·        Raw juices are concentrated foods – juices extract the vitamins and minerals, leaving out much of the indigestible fiber.  In this way we can take in a larger quantity of nutrients.

·        Raw juices are live foods – when fresh, the raw juice contains the active life giving enzymes which are thought to assist our digestive and assimilative activities.

·        Raw juices satisfy the appetite – and can actually reduce the desire for high calorie, nutrient poor food.

·        Raw juices contain medicinal substances –  these include antimicrobials, hormone supporting nutrients, anti-oxidants, diuretics, chlorophyll, mucus dissolving substances, etc.

 Major nutrients in vegetable juices are:  beta-carotene and other carotenes, B-vitamins (including folic acid), vitamin C and K, bioflavinoids, all minerals including iron, calcium, magnesium, potassium, chromium, selenium, etc.

 Minor nutrients include vitamins D and E.  Most large fiber is removed although small pieces of soluble fibers can remain.

 Preparation of Juices

 ·        Select a variety of raw, fresh, unblemished vegetables, organic when possible.  Clean and wash thoroughly, preferably with an organic soap.

·        Use a juicer, not a blender.  The juicer should extract the juice into one container and discharge the pulp into another.  Cost for juicers of this type range from $70-$300.

·        Cut the vegetables into pieces, juice them and mix the various juices together.

·        Drink the juice immediately because the live enzymes can start the deterioration of the juices together.

·        Drink the juice immediately because the live enzymes can start the deterioration of the juices quickly.

·        The pulp makes excellent garden compost.

 Which raw juices do I use?

 Alfalfa – rich in all minerals and chlorophyll

Asparagus – can be a diuretic

Beet (tops & root) – cleansing to the liver, stimulating to digestion

Cabbage, broccoli, kale, brussel sprouts – cleansing effect on mucus membranes of the intestine and colon; may produce intestinal gas until this cleansing is complete, can help relieve ulcers and constipation.

Carrot – nutritional, including excellent antioxidant

Celery – satisfies thirst, helps balance intake of inorganic minerals.

Cucumber – a diuretic rich in potassium

Lettuce (dark leaves) – many minerals including calcium and magnesium

Leek, onion, garlic – dissolves mucus, anti-bacterial, anti-parasitic, anti-fungal

Parsley – benefits the blood vessels, urinary tract and nervous system

Parsnip – rich in silicon

Peppers (sweet bell) – vitamin C cleansing action on colon

Spinach – iron, cleansing and healing to the colon

Yam – has hormone strengthening compounds; bioflavinoids

 Start with one ounce of each of five or more of these vegetables.  If the taste is unfamiliar, add some apple or tomato.  Gradually increase the amount of combined juices up to one or more pints per day.  Decrease the apple and tomato and add other vegetables as desired.  Plant to vary the juices to have a larger range of nutrients and reduce the chance of developing allergies.

 Fruit Juices

 Use these sparingly as they are higher in sugars and lower in nutrients.  Unsweetened Cranberry juice, in some cases, can reduce the risk of urinary infection.

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