Even though I have been taking my vitamins as needed, sometimes getting it from a whole food source is that much more beneficial for body recuperation. So, I decided to get some ingredients together and break out the old juicer!
Many ask what the big deal is about juicing. Well, here are some of the benefits of juicing according to Livestrong:
"Most fruit contains vitamins A and E, which strengthen teeth, hair and bones and improve circulation. Berries, tropical fruits such as mango and pineapple and green vegetables contain vitamins B and K, which enhance your immune system and strengthen your bones. Most vegetables and citrus fruits contain vitamin C, which repairs your tissues, cells and organs. Most vegetables also contain copper, which provides your blood with oxygen, and vegetables like squash, beans and peas contain potassium, magnesium and iron, which strengthen bones, muscles, your immune system, your teeth and your hair."
Along with these benefits, by juicing, you are able to detoxify your body of any of the harmful toxins that we may intake through food and drink. Now, I am not recommending the "Juice Fast" diet as part of this post, because that alone has another list of pros and cons. I would like to encourage developing a cleaner way of eating and taking in nutrients along with getting most of your vital vitamins via juicing. Juicing can be a great way to cleanse your system before starting out on a new "clean eating" lifestyle. Or if you would like to take you body through a general detoxification of impurities, juicing is a great way to do so!
Personally, after preparing and consuming a juice, I usually feel better after I am detoxed of any impurities I may have had lingering in my body. Maybe you too will find benefit from juicing your favorite vegetables and fruits!
I am passing a recipe of a juice I made yesterday in order to recuperate my strength needed to teach two more Zumba® Fitness classes, along with a weight training session later yesterday evening. Give it a try! I'm sure you'll enjoy it!
What you will need:
- A juicer: no particular brand
- Half bushel kale greens
- Handful blueberries
- Handful blackberries
- Handful strawberries
- Handful carrots
- 3 oranges
- 1 lemon
- Pineapple; cup sliced
This recipe is packed with vitamins that will help fortify your immune system & give you a natural boost of energy necessary to complete your days tasks (something especially needed for this time when our immune systems are put to the test by cold temperatures and the illness that are making their rounds).
By each ingredients photo, I will include a brief description of what vitamins they include and their benefit.
- Lutein: Kale has a rich source of the carotenoid and phytonutrient lutein, a natural antioxidant that can increase the health of both your eyes by blocking the potential damage that can be done by exposure to ultraviolet light from the sun. Lutein may also help improve the health of your skin, states the Lutein Information Bureau.
- Vitamins A, C, K
- Calcium
- Other Vitamins and minerals: Kale is packed full of other vitamins and minerals outside of those discussed, including manganese, copper, potassium, iron, magnesium, vitamin E, omega 3 fatty acids, vitamins B1, B2 and B3, protein, foliate and phosphorus.
Essential Vitamins & Minerals in Blueberries:
- Vitamins A, C, E & K
- Calcium,
- Iron,
- Zinc,
- Magnesium
- Potassium
- Antioxidants: Blueberries are among the fruits with the highest concentration of antioxidants, according to Ronald Prior of the USDA Human Nutrition Research Center on Aging. Antioxidants are substances that can help protect cells from the damaging influence of free radicals, unstable molecules that have been implicated in health problems from aging skin to heart disease. While antioxidants are also obtainable through dietary supplements, their effect isn't the same. The American Heart Association states that while a diet rich in natural antioxidant foods like blueberries may help reduce health risks, scientific studies have not demonstrated the same benefit for antioxidant supplements.
- Vitamin C
- Fiber
- Potassium
- Antioxidants
- Vitamins C, E, & K
- Fun fact: Blackberries contain antioxidants, which are beneficial for preventing disease, notes MayoClinic.com. The phytochemicals in blackberries protect against heart disease, some cancers and Alzheimer's disease, notes Clemson University.
- Vitamins A, B(B6), C & D
- Calcium
- Copper
- Potassium
- Vitamins A, B, C, & E
- B Vitamins: Water-soluble B vitamins play important roles in cell metabolism. Among the B vitamins contained in oranges: vitamin B1, or thiamine, which helps the body process protein, fat, and carbohydrates; vitamin B2, or riboflavin, which converts carbohydrates into fuel and activates vitamin B6 and folic acid; vitamin B3, or niacin, processes alcohol, forms fats from carbohydrates, and regulates cholesterol; vitamin B5, or panthotenic acid, helps the body get energy from fats, synthesizes cholesterol, and helps activate adrenal glands; vitamin B9, or folate, helps the body to produce red blood cells; and vitamin B6, which regulates moods and mental processes by helping to form neurotransmitters, dopamine, hormones, melatonin, and serotonin.
- Vitamins A, B, C & K
- Magnesium
- One cup of fresh pineapple chunks provides you with 40 percent of the daily value for vitamin C, 10 percent for thiamin, 8 percent for vitamin B6, 6 percent for magnesium and 4 percent for folate, iron, riboflavin and niacin. Pineapple is also a good source for manganese and copper. A cup of pineapple contains only 80 calories, provides 2 g of fiber and 1 g of protein; it doesn't contain any fat.
When you have finished combining all ingredients into juicer, your final product should look something like the juice in the photo below. Give the "swirl" of fruits and veggies a nice stir and you are ready to enjoy your immune system-fortifying, as well as great tasting juice!
Juicing tip:
Many are discouraged at times from juicing due to the amount of clean-up that follows. With our busy schedules, we don't disperse of extra time for things like cleaning dishes! (sad but true). But, here is a nice tip that can eliminate at least ONE thing that you will have to clean up after juicing. Place a plastic bag over the excess receptor of your juicer (as you would place a plastic bag in a garbage can). This way, the excess fruit and/or vegetables go directly into the bag, allowing for an easier clean-up process!
I hope you all enjoy this recipe for juicing! I challenge you all to get creative and combine some of your favorite fruits and vegetables for a refreshing juicing experience. Need help with other recipes? Many mobile devices have apps where you can download juicing recipes according illness, skin repair, immune system support, etc. Just type in "juicing" and a list should then follow!
So go out, start juicing! Your body will surely thank you for it!
Sources:
www.livestrong.com/article/299562-fruit-vegetable-juice-diet/
www.livestrong.com/article/169384-benefits-of-juicing-kale/
www.livestrong.com/article/348568-vitamins-minerals-and-nutrition-of-blueberries/
www.livestrong.com/article/478489-what-are-the-benefits-of-juicing-strawberries/
www.livestrong.com/article/284622-vitamins-in-blackberries/
www.livestrong.com/article/125414-vitamins-orange-contain/
www.livestrong.com/article/352754-vitamins-minerals-in-lemons/
www.livestrong.com/article/87405-carrot-nutrition-information/
www.livestrong.com/article/357763-vitamins-minerals-in-pineapple/
No comments:
Post a Comment