33 Juicing Recipes for Weight Loss - Part XIV - Popular Ingredients in Juicing

Every fruit, vegetable, and herb is different, and they all have something special to bring to the table. As a juicer, you have to know the characteristics of different ingredients so that you can personalize your juices to your needs. These days, not a lot of people know what different produce have to offer, like carrots and its high vitamin A content or moringa – a small, green, oval, leafy vegetable – and its long list of vitamins that include vitamins A, B, and C, as well as iron. By knowing your ingredients, you can mix and match more effectively and to your heart’s content!

Learning about what the different ingredients can give you is a huge part of your juicing program. Juicing ingredients can do so much for you, from giving you your daily dose of vitamins and minerals to helping you lose weight. In this chapter of the book, we’ll be going through the most commonly used ingredients in juicing and what’s easily available in your supermarkets and farmer’s markets as well as the advantages that they can add to your daily dose of juice.

Fruits

Apple	Nutritional content: Soluble fiber Non-soluble fiber Vitamin C (water-soluble vitamin) Vitamin B6 (water-soluble vitamin) Potassium in small amounts Calcium in small amounts Phosphorus in small amounts There’s a reason why apples are considered such nutritional powerhouses. It is a source of Vitamin C, a powerful antioxidant that blocks the damage of free radicals, B-complex vitamins that help maintain the nervous system, phytonutrients that also fight free radicals, calcium, potassium, and phosphorus. Oh, and it’s a great source of fibers too which is great for a weight loss program. Note that while apples are a great addition to your juices, you need to make sure to core the apples and remove the seeds which contain cyanide and are toxic. Also, don’t overdo fruits, especially sweet fruits, when you’re having sugar problems. If your juicer is a little too effective in removing the pulp, it won’t hurt to put a spoonful or two back into your glass. Peel the apples before juicing if you didn’t get them freshly picked at your local market. If you want to juice the apple skin, make sure to remove the waxy layer that’s found on the ones sold in the supermarkets.
Pear	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin C (water-soluble vitamin) Vitamin K (fat-soluble vitamin) Copper Pears contain phytonutrients that include antioxidants, anti-inflammatory flavonoids, and cinnamic acids that help fight cancer. I bet you didn’t know pears could be so healthy. With pears, I would advise you to blend or juice the skin of the fruit into your drink because it contains most of the nutritional value of the fruit. It’s also better to use the pear as part of smoothies instead of juicing it. Over 40% of its total phytonutrients are found in its pulp. Note: Never use canned pears for your juicing program. In fact, don’t use canned fruit or vegetables in any of your juices or smoothies.
Pineapple	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin C (water-soluble vitamin) Vitamin B1 (water-soluble vitamin) Vitamin B6 (water-soluble vitamin) Manganese Copper Pineapples are an excellent source of vitamin C and the enzyme bromelain that has anti-inflammatory, anti-clotting, and anti-cancer properties. It also has potassium which is important for regulating regular body functions, copper which aids red blood cell production, and manganese which is a powerful ally in fighting free radicals. It is also an excellent source of fiber. Pineapples are very healthy and should be part of everyone’s diet. Its high fiber content helps with digestion and helps lower LDL or bad cholesterol. It also helps lower glucose levels to prevent type 1 diabetes. Bromelain, an enzyme found in this tropical fruit, also helps reduce swelling, inflammation, and healing time. As its vitamin C content gives you great skin, it also helps you enjoy a healthier heart, along with potassium. Pineapples are a great addition to both smoothies and juices. If your juicer is a little too effective, take some of the pulp and return them to the juice for the fibers. Fibers are great for fighting off hunger pangs and losing weight.
Mango	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin C (water-soluble vitamin) Vitamin B6 (water-soluble vitamin) Vitamin A (fat-soluble vitamin) Potassium Sodium Calcium, small amounts Iron, small amounts Mangoes make for great ingredients to your juices and smoothies, both ripe and unripe. The ripe mangoes are usually bright yellow and need to be refrigerated while the unripe mango is green and can be kept in room temperature for days. Before juicing or blending mango, make sure to remove the seed, also called the stone, of the fruit. If you accidentally include the stone, you could destroy your juicer or blender. The skin of the mango is also not edible and should be removed before you eat or juice the fruit. Both the ripe and unripe versions of the fruit are rich in vitamins and minerals but the unripe or green mango has a lot more dietary fibers, making it a great ingredient for juicers who are looking to lose weight. The green fruit is sour and tangy but can also be surprisingly sweet. The yellow or ripe fruit is sweet and makes for a great natural sweetener to your drink.
Banana	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin B6 (water-soluble vitamin) Potassium! Manganese Copper Have you ever noticed that athletes always have bananas in their bags? If you watch pro tennis, you’ll see that the tennis players have a bite of banana and a bit of water during the short breaks in between sets. That’s because bananas are a great source of both carbohydrates and potassium. Just eating one banana per day can give you a whopping 400mg of the much needed mineral which goes a long way in preventing high blood pressure, maintaining normal heart functions, and substantially reduces the risk of stroke. It also protects against atherosclerosis or plaque build-up in your artery walls. Don’t start avoiding bananas just because you saw the word carbohydrates in there. In the past decade, carbohydrates have been getting a really bad rep that it doesn’t deserve. In the case of bananas for example; despite its sweet taste and carbohydrate content, its high fiber content ensures that the components are digested well. That’s why bananas still have a low glycemic index which means that it has a relatively low impact on your blood sugar. It also means that the carbohydrates in the fruit are regulated by the fibers, both soluble and non-soluble, so that bananas are far from being the cause of making you gain weight. Bananas are a tropical fruit and should be kept in room temperature. They are usually picked when they are still green so it’s normal to see them this way in markets. If you’re going to be juicing the fruit immediately, buy the ones that are already yellow and ripe. If you plan on storing them and juicing them after a few days, buy the still-green fruits so that they can store longer, turning yellow and ripening as time passes. If the bananas are already ripe but you’re not ready to juice or blend them yet, you can freeze them in Ziploc bags and they will keep for 2 months.
Kiwi	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin C (water-soluble vitamin) Vitamin K (fat-soluble vitamin) Vitamin E (fat-soluble vitamin) Potassium Manganese Copper Kiwi has a lot of the vitamins, minerals, and fibers that you want in your diet but it can also a lot more than that. The kiwi fruit is unique in the sense that it can protect the DNA in your cells’ nuclei from oxygen-related damage. What all that means is that kiwi exhibits anti-oxidant properties and prevents damage on a cellular level. A study conducted with Italian children also showed that regularly eating kiwi drastically reduces the risk of respiratory-related health problems like shortness of breath, night coughing, and wheezing. Kiwis are a delicious way to enjoy and improve cardiovascular health.
Watermelon	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin C (water-soluble vitamin) Vitamin B1 (water-soluble vitamin), small amounts Vitamin B6 (water-soluble vitamin), small amounts Vitamin A (fat-soluble vitamin) Iron, small amounts Copper, small amounts Lycopene L-citrulline Watermelon is 90% water and its value lies in all that water content – it’s great for keeping you hydrated. But another thing that’s great about watermelon is that because it has very little ‘meat’, a lot of its nutritional value lies in its juices. Everything from fiber, vitamins, and the trace minerals can be extracted in the juice. And because it is mostly water, it has very little calories. Aside from the vitamins, minerals, and fibers, watermelons are also rich in an amino-acid called L-citrulline that helps reduce your heart rate during a workout and muscle soreness the day after. The L-citrulline also helped alleviate high blood pressure in overweight women or those who are of above average weight. It also has high lycopene content, an antioxidant that has been shown to help prevent and treat prostate cancer. Including watermelon in your juices can help with your workouts, your cardiovascular health, and in getting more anti-cancer antioxidants in your body!
Cantaloupe	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin C (water-soluble vitamin) Vitamin A (fat-soluble vitamin) Potassium! Beta-carotene Cantaloupes, those orange melons, are what most experts refer to as natural weight loss food. It has a natural sweetness that’s even better when you chill it first. Its high fiber content and potassium content makes this fruit a great addition to your everyday diet. And because it adds that right touch of sweetness, it can help you stay away from sweets made up of pure, white sugar that’s definitely bad for you and your body. Cantaloupes also have a lot of beta-carotene that, combined with its other vitamins and minerals, goes a long way in preventing heart disease, cancer, and other chronic diseases. Cantaloupes are highly recommended for people who want to lose those extra pounds as well as stay healthy! Don’t forget to peel cantaloupes before eating or juicing and to take out the seeds.
Orange	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin C! (water-soluble vitamin) Vitamin B1 (water-soluble vitamin) Copper Calcium An orange is composed of a whopping 92% of vitamin C; adding just one orange into your juice can go a long way in giving you your daily dose of this much needed vitamin. Remember that vitamin C (and vitamin B1 for that matter) is a water-soluble vitamin which means that it doesn’t get stored in your body for future use; it leaves your body the same day you take some in. This means it’s important to have water-soluble vitamins every day. For vitamin C, that’s easily taken care of by squeezing in citrus fruits into your juice or smoothies. More than keeping you from suffering from scurvy and all the problems that come with it, vitamin C is also the main water-soluble antioxidant for the body. It disarms free radicals and prevents damage on a cellular level. This is very important because free radical damage to DNA which is generated inside cells has been constantly linked to cancer. Also, getting a daily dose of vitamin C prevents inflammation, boost your immune system, and it stops cholesterol from oxidizing and lining your blood vessels.
Guava	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin C (water-soluble vitamin) Vitamin B6 (water-soluble vitamin) Vitamin A (fat-soluble vitamin) Vitamin E (fat-soluble vitamin) Vitamin K (fat-soluble vitamin) Potassium Magnesium Copper Manganese Lycopene Beta-carotene If you see some guavas in the market, grab them fast! These fruits are some of the most nutritious food around but they’re not as readily available in Western parts of the world as other fruits and vegetables. They mostly grow in tropical countries like the Philippines and Thailand and aren’t as readily exported either but they are a great addition to your regular diet. You don’t have to peel guavas and you don’t have to take out the seeds to eat them either. They can be eaten when they’re still slightly hard or almost ripe and they can be eaten when they’re a lot softer or completely ripe. Make sure to buy the fruit with its skin intact; no cuts or bruises.
Pomegranate	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin C (water-soluble vitamin) Vitamin B5 (water-soluble vitamin) Vitamin K (fat-soluble vitamin) Potassium Phosphorus Magnesium Calcium Copper Phosphorus Zinc (small amounts) Selenium (small amounts) The great thing about pomegranate is that it is one of the most extensively cultivated fruits around, making it more readily available than other fruits. It is also already a common ingredient in juice so adding it to your juices will give it that juice flavor you would already be accustomed to. With its combination of vitamins, minerals, and high fiber content, this fruit is also commonly recommended by dieticians to improve cholesterol levels and for weight loss. Having pomegranate regularly can also boost immunity, improve circulation, and helps fight diabetes and prostate cancer.
Berries (raspberries, blackberries)	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin C (water-soluble vitamin) Vitamin K (fat-soluble vitamin) Vitamin E (fat-soluble vitamin) Manganese Copper Magnesium Potassium In botany, a berry is any fleshy fruit that comes from a single ovary. You may not know it but fruits like the banana and avocado are actually considered berries while a strawberry is not because its seeds are embedded on its skin. But in the kitchen, when we say berries, we usually mean raspberries and blackberries. These two can be readily eaten without any peeling, seeding, or coring. You can just pop half a handful into your juice and you’ll be getting a boost of flavour, vitamins, minerals, and fibers. Even if you prefer vegetable juices, keeping some of these two berries in your fridge can make your juices a lot more delicious and nutritious at the same time. Plus, they require very little prep time. All you really need to do is wash them and they’re ready for juicing.
Cranberries	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin C (water-soluble vitamin) Vitamin K (fat-soluble vitamin) Vitamin E (fat-soluble vitamin) Manganese Copper Pantothenic acid If you’re thinking about grabbing a box of cranberry juice then you need to stop right there; the nutritional value that you want and need from cranberries has to come from the real thing. There’s a huge difference between the sugars that you get from fresh fruit and the simple sugars that are artificially introduced into boxed or bottled juices. But if you do spot fresh cranberries, then you need to get a handful into your glass of juice for sure. Fresh cranberries do a much better job of protecting your cardiovascular system and your liver. Researchers have found that it’s actually all of the different components of a cranberry fruit that’s responsible for its health benefits which is why a purified form like bottled cranberry juice just doesn’t have the same effect. Cranberries also do a good job of preventing UTI or urinary tract infection and would be a great juicing addition for women who have recurring UTI. In a nutshell, cranberries stop certain kinds of bacteria from overgrowing and from linking together. It also helps prevent the same thing from happening in your stomach, stopping and easing stomach ulcers.
Papaya	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin C (water-soluble vitamin) Vitamin A (fat-soluble vitamin) Potassium Copper Magnesium Papain (enzyme) Another tropical fruit, papaya can be a delicious addition to salads, smoothies, and juices. They’re an excellent source of vitamin C and vitamin A which go a long way in preventing cholesterol from oxidizing which stops it from building in your blood vessels. But more importantly, papaya has been shown to prevent colon cancer by binding cancer-causing toxins in the colon and keeping them away from healthy cells. The enzyme found in raw papaya called, papain and chymopapain, both contribute to lowering inflammation in the body and in improving the healing of burn wounds. It also helps with health problems like asthma, osteoarthritis, and rheumatoid arthritis which are all worsened by inflammation. Papaya is also a great juicing ingredient for those who are trying to lose weight because of its high fiber content. Its touch of sweetness also makes for a more delicious glass of juice.

Vegetables

Carrots	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin A (fat-soluble vitamin) Vitamin C (water-soluble vitamins) Vitamin B6 (water-soluble vitamins) Copper Calcium Potassium Manganese Phosphorus Beta-carotenes Carrots have always been touted by most parents as a super food and they’re far from being wrong. Not only are they low on calories, they have a very high beta-carotene content which is significant in preventing a lot of diseases, including skin, lung, and oral cavity cancers. Its high vitamin A content also helps with good eye health, reproductive health (contributes to healthy sperm production in men), and in maintaining and developing epithelial or skin cells. The main contribution of carrots to your body is its powerful anti-cancer properties. As I’ve mentioned earlier, it adds a huge dose of beta-carotenes which are powerful antioxidants but it also has a lot of falcarinol, a poly-acetylene antioxidant which fights cancer by destroying pre-cancerous cells found in tumors. Surprisingly, a lot of the carrots nutritional value is in its skin which most people peel away. A lot of vegetables are sprayed with insecticide and the skin may not be free of these chemicals. You can include carrot skin into your juices if you wash the carrots thoroughly first and brush the skin with an old toothbrush or rub it clean with a damp hand towel.
Beetroot	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin C (water-soluble vitamin) Vitamin A (fat-soluble vitamin) Calcium Iron Manganese Potassium Antioxidant enzymes (glutathione peroxidase) (Note: Beetroot, both the roots and the greens, need to be cooked before being juiced.) Beetroot has long been used for medicinal purposes, especially for disorders of the liver because of its rich antioxidant content. The glutamine in this vegetable is also great for maintaining a healthy intestinal tract. There are also ongoing studies linking beetroot to the reduction of blood pressure and to the avoidance of heart disease and stroke. When choosing beetroots in the market, make sure that their greens are intact and fresh-looking. The greens should have no sign of spoilage. The beetroot itself should be firm and smooth and red-purple. If the beetroot feels soft and wrinkled or if it’s a dull red-purple instead of a vibrant shade, walk away. Beetroots keep better with the greens still attached but keep in mind that raw beets don’t freeze well and are better kept in the chiller. You can eat or juice both the greens and the root itself, though I would recommend that the greens be gently streamed first. I would also recommend that the beets be gently boiled first then peeled after cooking. If you want sweetness from a vegetable instead of fruit, beetroots are the way to go. Don’t have the time to cook the beetroot before juicing in the morning? Boil the beets beforehand and peel them then seal them in a Ziploc bag and toss them in the freezer. That way, you can just scoop them out and toss them in the juicer for fast and fuss-free juicing.
Celery	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin K (fat-soluble vitamin) Vitamin B2 (water-soluble vitamin) Vitamin B6 (water-soluble vitamin) Vitamin C (water-soluble vitamin) Vitamin A (water soluble vitamins) Molybdenum Potassium Manganese Copper Calcium Phosphorus Magnesium Pantothenic acid As you can see from the long list of nutritional content for celery, this ingredient is a great addition to anyone’s juicing diet. It has both antioxidant and anti-inflammatory properties. Studies have shown that these two properties in celery can significantly reduce oxidative damage to your blood vessels and inflammatory reactions in your digestive system while also protecting both the digestive tract and your liver when you ingest toxins like acrylamides (commonly found in fried food). Because of its long list of nutritious properties, a lot of researchers have shown interest in celery. In their studies, they have also uncovered cardiovascular properties, especially atherosclerosis. The next time you prepare a glass of juice, a stem of celery can make you a lot healthier and protect your body too.
Cucumbers	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin K (fat-soluble vitamin) Vitamin C (water-soluble vitamin) Vitamin B1 (water-soluble vitamin) Molybdenum Copper Potassium Manganese Phosphorus Cucumbers are probably one of the most underrated vegetables in the market today. Unlike kale and wheatgrass, it has received a lot less press and a lot less praise but it actually has a lot to offer and it’s also easily available. Thanks to its antioxidant and anti-inflammatory benefits, it offers protection from breast, ovary, uterus, and prostate cancer. When preparing cucumbers for juicing, it’s best to leave the peel on. Not only does it offer more nutrients, it also offers more fibers which helps when you’re in a weight loss program. Cucumbers also add a cooling effect to your juice, neutralizing stronger flavors if you’ve added strongly flavoured vegetables.
Tomatoes	Nutritional Content: Vitamin A (fat-soluble vitamin) Vitamin C (water-soluble vitamin) Folic acid Lycopene Beta-carotene Lutein Tomatoes offer a more varied scope of nutrients than most vegetables and have been called the ‘functional food’ often because of the added health benefits that components like lycopene and its other phytonutrients offer. But the most important role of tomatoes for you to know is its role in converting glucose into energy. Simply put, it helps use up the sugars in your system, making it a good juicing ingredient for those struggling with diabetes or those trying to lose weight. Tomatoes also have a lot of lycopene, making it the best source for this antioxidant. In fact, lycopene is what’s responsible for its rich, red color, making it a powerful preventive ingredient for cancer.
Dandelion Greens	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin A (fat-soluble vitamin) Vitamin C (water-soluble vitamin) Vitamin B6 (water-soluble vitamin) Calcium Iron Manganese Dandelion greens have been used in food and for its medicinal value for centuries, dating back to the 11th century. When juicing these easily recognizable greens, use the younger, paler leaves. These greens do have an acrid taste that may put juicers off but you can get rid of this unwanted taste while still getting the health benefits if you gently blanch the greens for 20 to 30 seconds in boiling water.
Ginger	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin B6 (water-soluble vitamin) Vitamin B5 (water-soluble vitamin) Potassium Manganese Copper Magnesium Even if you just drink ginger tea – grated ginger in hot water – you can already enjoy a lot of the health benefits that ginger has to offer, but juicing it is even better. Ginger almost has it all, with its anti-inflammatory, carminative, anti-flatulent, and anti-microbial properties. With just a small amount, you can make a lot of difference in your juice. Back in the old days and to this day, ginger is used for treating nausea and vomiting, loss of appetite, flatulence, colic, and motion sickness. It also contains a chemical that is used in antacids and in medicine used to treat menstrual cramps. It is as effective today as it was 2 000 years ago in the Roman Empire.
Peppers	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin A (fat-soluble vitamin) Vitamin C (water-soluble vitamin) Vitamin B6 (water-soluble vitamin) Vitamin K (fat-soluble vitamin) Molybdenum Manganese Beta-carotene Lycopene Whether you prefer the milder variety or fiery, red, hot peppers, they’re one of the richest and most nutrient-dense vegetables out there. Popping one or two into your daily juicing habits can give you a lot of your daily vitamin and mineral needs. Peppers have also long been linked to weight loss and pain reduction. Whether it’s the heat or its abundance of phytochemicals, it is a common element in most weight loss programs and diets. Here’s an extra hint; roasting the peppers before juicing them will add a more robust flavor without taking anything away from its nutritional value. When juicing, don’t include the stems or the seeds.
Sweet potatoes	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin A (fat-soluble vitamin) Vitamin C (water-soluble vitamin) Vitamin B3 (water-soluble vitamin) Vitamin B1 (water-soluble vitamin) Vitamin B2 (water-soluble vitamin) Manganese Copper Pantothenic acid Potassium Phosphorus Yes, you can juice sweet potatoes and they give you a lot of great nutrients too. There are two kinds of sweet potatoes – the orange flesh kind and the purple flesh. And while both are very nutritionally valuable, they actually offer different benefits, or one offers more of a certain kind of nutrient than the other. The orange-fleshed sweet potato is an unsurpassed source of beta-carotene and it’s great for raising the vitamin A in our blood. The purple-fleshed sweet potato on the other hand has important antioxidants and anti-inflammatory properties that help with keeping the digestive tract healthy and in fighting cancer. You can’t really tell which is which by looking at the outside of a sweet potato but either way, you’ll get a great dose of nutrients. Be sure to wash the potatoes thoroughly and to peel them before juicing.

Leafy Vegetables

Kale	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin K (fat-soluble vitamin) Vitamin A (fat-soluble vitamin) Vitamin C (water-soluble vitamin) Vitamin B6 (water-soluble vitamin) Vitamin E (fat-soluble vitamin) Vitamin B2 (water-soluble vitamin) Vitamin B1 (water-soluble vitamin) Vitamin B3 (water-soluble vitamin) Manganese Copper Calcium Potassium Phosphorus Iron Magnesium Omega-3 fats Mention the word ‘juicing’ and people have the urge to answer ‘kale’ and with good reason. Almost unheard of until a few years ago, kale has gained a well-deserved popularity among the health conscious, with its combination of vitamins, minerals, and fibers that are clearly abundant as shown above. Kale’s main benefit is its risk-lowering benefits for cancer that has now extended to as much as five different cancers – cancer of the bladder, breast cancer, colon cancer, cancer of the ovary, and prostate cancer. New studies also show that kale provides comprehensive support for your detoxification system and that it significantly lowers bad cholesterol. There are a lot more health benefits from kale than that but the funny thing about kale is that it’s actually better if you steam it first before ingesting it. It’s great for both juicing and in smoothies but I would recommend adding a good dollop in your fruit smoothies for a big nutritional boost complete with all the essential fibers. An additional note for kale (and for all green leaves): Juicers don’t usually add more than ¼ per glass of green leaf juice because of its strong flavor. But thanks to its highly nutritious content, a quarter of a glass is usually more than enough.
Lettuce	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin A (fat-soluble vitamin) Vitamin C (water-soluble vitamin) Vitamin B1 (water-soluble vitamin) Vitamin B2 (water-soluble vitamin) Folate Lettuce is a great addition to your juices, thanks to its ‘sedative’ and painkilling properties. This is a good ingredient to use when you’re under a lot of pressure, you’re having a hard time sleeping, and when you’re feeling anxious. In fact, lettuce is something that you should add to your evening juice when it can do you the most good. Like all leafy vegetable ingredients, lettuce needs to be washed thoroughly before being juiced. You can use both the leaves and the stem. The small, bright green leaves in the middle of the bulb is particularly good for juicing or even for just munching on.
Endive	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin A (fat-soluble vitamin) Vitamin C (water-soluble vitamin) Calcium Iron Phosphorus Potassium Here’s a fun fact about endives – one leaf is equal to one calorie. It is packed with vitamins and minerals that can help you fight acne, anemia, cancer, constipation, eye problems, liver and gall bladder problems, and help deal with asthma. Also, like most leafy vegetables, it is a great ingredient for weight watchers. Its low calorie yet high nutrition content gives you that extra boost that you need without throwing off your calorie count.
Spinach	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin A (fat-soluble vitamin) Vitamin B (water-soluble vitamin) Vitamin C (water-soluble vitamin) Vitamin E (fat-soluble vitamin) Vitamin K (fat-soluble vitamin) Manganese Calcium Iron Iodine Magnesium Phosphorus Potassium Sodium Popeye wasn’t wrong about spinach; it certainly packs a punch. It has a great cleansing effect for the digestive system, including the digestive tract, intestine, and colon. In its raw form, it is rich in enzymes that are essential in a lot of physiological functions. Add spinach to your juice and it will help you fight acidosis, anemia, atherosclerosis, bleeding gums, cancer, digestive problems, eye problems, and osteoporosis. It is also a great source of folate and iron that are essential for foetal development and for lactation in mothers. All leafy vegetables tend to collect a lot of dirt as they grow but spinach in particular is prone to collecting sand and soil. Before juicing, it’s best if you take it apart leaf by leaf then wash them thoroughly to make sure that your juice is completely clean.
Cabbage	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin A (fat-soluble vitamin) Vitamin B1 (water-soluble vitamin) Vitamin B2 (water-soluble vitamin) Vitamin B6 (water-soluble vitamin) Vitamin C (water-soluble vitamin) Vitamin E (fat-soluble vitamin) Vitamin K (fat-soluble vitamin) Folate It doesn’t matter whether you use green, red, or savoy cabbages; when you add cabbage into your juice, you’re adding a load of cancer fighting antioxidants. It also has a lot of detoxifying substances and it stimulates the production of anti-bodies. This humble vegetable is available practically everywhere. Sadly, it’s usually ignored. By juicing cabbages, you’re fighting a lot of diseases, including cancer, constipation, anemia, and breast engorgement. It also helps give you a healthier immune system, stomach and intestinal tracts, and immune system. For those juicing for weight loss, cabbage is an important addition to your juice because it inhibits the conversion of sugar and other carbohydrates into fat.
Bok Choy	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin C (water-soluble vitamin) Vitamin A (fat-soluble vitamin) Vitamin K (fat-soluble vitamin) Folate Potassium Calcium Bok choy is a close cousin of cabbage, broccoli, and kale and has a mild flavor that blends well with other ingredients. Unlike other vegetables, bok choy is also a great source of protein that helps maintain muscle tissue and gives you healthier and stronger skin and hair. Because of its mild flavor, you can add bok choy into just about any glass of juice, including pure vegetable juice or a mix of fruits and vegetables.
Dandelion Greens	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin C (water-soluble vitamin) Vitamin A (fat-soluble vitamin) Vitamin K (fat-soluble vitamin) Vitamin E (fat-soluble vitamin) Vitamin B6 (water-soluble vitamin) Calcium Iron Manganese Riboflavin Here’s a fun fact; dandelions are technically weeds, but that doesn’t make them any less nutritious. They’re one of the most potent greens around and can help your body detoxify your liver. It also helps keep your vision sharp and also helps keep your kidneys healthy and running well. When juicing dandelions, stick to the leaves, don’t include the yellow flower. Also, don’t randomly pick dandelions from your yard and start juicing them. Most lawn plants have pesticides – even if you don’t use pesticides, your neighbors most likely do. Stay healthy and buy your dandelions from your local farmer’s market.
Collard Greens	Nutritional Content: Soluble Fiber Non-soluble fiber Vitamin A (fat-soluble vitamin) Vitamin B3 (water-soluble vitamin) Vitamin B6 (water-soluble vitamin) Vitamin B2 (water-soluble vitamin) Vitamin C (water-soluble vitamin) Vitamin K (fat-soluble vitamin) Calcium Magnesium The best time to juice some collard greens is during the cool season since this cousin of kale and cabbage is impervious to frost and actually gets tastier, more nutritious, and gets a little sweeter. This dark, thick, and leafy vegetable is slightly bitter in flavor and has hard stems that you need to remove when you’re juicing. It is a cheap alternative during the cool season to non-seasonal fruits and vegetables which will always be more expensive. Collard greens are a huge help when you’re body building because of its chlorophyll content. They are also great for your bone health, for lowering cholesterol, and for fighting dementia.
Mustard Greens	Nutritional Content: Soluble fiber Non-soluble fiber Vitamin A (fat-soluble vitamin) Vitamin C (water-soluble vitamin) Vitamin E (fat-soluble vitamin) Magnesium When choosing mustard leaves, look for those that don’t have yellow or brown spots (this goes for all green leaves). They’re very nutritious and are traditionally used to help with asthma, menopause, to improve bone health, and as a muscle relaxant.

Herbs

Parsley	Nutritional Content: Vitamin A (fat-soluble vitamin Vitamin B (water-soluble vitamin) Vitamin C (water-soluble vitamin) Vitamin K (fat-soluble vitamin) Folate Iron Calcium Magnesium Manganese Phosphorus Potassium Sodium Most of what you’ll get from herbs are in small amounts because you don’t actually drink a glass full of herb juice. But adding even a few leaves of parsley can give your juice that boost of flavor that’s always welcome. Dealing with fruit heavy smoothies? A sprig of parsley could be exactly what it needs to cut through that sweetness. Dealing with a lot of strongly flavoured vegetables in your juices? A bit of parsley can make your juice more enjoyable while also making it healthier!
Cilantro	Nutritional Content: Vitamin A (fat-soluble vitamin) Vitamin C (water-soluble vitamin) Vitamin K (fat-soluble vitamin) Iron Manganese Sodium In terms of flavor, cilantro isn’t for everyone. But those who do love cilantro can’t go without it for very long. This herb packs a punch but you can get your dose of Thai flavor by adding a few cilantro sprigs, leaves and stems both, into your juice or smoothies. You can have delicious juice and extra nutrients too. Cilantro also has some great anti-microbial properties that anyone could use a lot of.
Mint	Nutritional Content: Vitamin C (water-soluble vitamin) Vitamin A (fat-soluble vitamin) Vitamin B2 (water-soluble vitamin) Iron Calcium Who needs a reason to add mint to their juices and smoothies? But aside from its refreshing menthol flavor, mint also helps relieve indigestion and heartburn. It also eases colds and flu and nasal allergies. Also, it won’t surprise you to know that it helps bad breath but it might help for you to know that it has calming properties. Next time you’re having a stressful day, add some mint into your juice!
Basil	Nutritional Content: Vitamin A (fat-soluble vitamin) Vitamin K (fat-soluble vitamin) Vitamin C (water-soluble vitamin) Manganese Basil is a great addition to a lot of juices. Think basil and cucumber juice with a little honey and lemon, or watermelon, mango, and kale juice with a sprig of basil and mint. It’s not just great for rounding up some flavor though. Basil is also great for fighting fever, headache, migraine, eye disorders, and kidney stones. It is also great for fighting stress and soothing those anxious nerves.

Other Ingredients

Matcha Green Tea	Nutritional Content: Vitamin A (fat-soluble vitamin) Iron Proteins The strength of Matcha is in its cancer fighting anti-oxidants and its fat-burning components. It boosts metabolism which helps your body burn fat faster and it detoxifies your digestive system. Studies also show that it can induce calm and relaxation. With all these great health boosters, who wouldn’t want to add a bit of Matcha to their juice or smoothies? But the best part is, it tastes awesome!
Cinnamon	Nutritional Content: Vitamin K (fat-soluble vitamin) Iron Calcium Manganese Love those fruit juices? Imagine adding a dash or two of cinnamon into your glass of juice and wait for it to explode with flavor and goodness. Cinnamon goes well with most sweet flavor profiles, especially apple, but it also has the highest anti-oxidant strength of all the food sources in nature. That being said, you’re not exactly going to drink spoonfuls of cinnamon every day, but a little anti-cancer antioxidants can go a very long way.
Pistachio Nuts	Nutritional Content: Vitamin E (fat-soluble vitamin) Copper Manganese Potassium Calcium Iron Manganese Proteins Don’t stop with pistachios. Toss crushed in walnuts, almonds, or cashews into your juice or smoothies every now and then. Nuts are a great source of vitamins and metabolism-boosting minerals. The faster your metabolism is, the more efficiently your body burns fat. Snacking on fried nuts all the time might not be healthy for your body (and neither is eating any kind of food all the time without variety) but a handful of non-fried nuts every now and then can be great for your health. Before you try eating or including nuts in your juices, test for allergies. This is very important. You may have allergies that you are not aware of and nuts allergies can be very, very potent.
Tofu	Nutritional Content: Calcium Manganese Iron Magnesium Phosphorus Copper Selenium Proteins Why add tofu to your juice? For starters, if you’ve been getting most of your food intake through just juices and smoothies, it’s a great way to get the protein that you need for your daily diet. Even if vitamins and fibers are a big help for your body’s health, variety is always key to staying fit and healthy and getting enough proteins is a just as essential. Don’t forget, proteins are the building blocks of life. If you look at the nutritional content, tofu is also an important source of a full range of minerals. If you’ve been having a hard time finding a source for the essential but elusive minerals like copper and selenium, adding a dollop of tofu to your juice will do the trick. This is a sample from the book 33 Juicing Recipes for Weight Loss--to get the complete recipes you can get the book here: http://www.amazon.com/dp/B00NB0RD8I