Juicing and blending fruit and vegetables is an easy way of
getting your '5 a day' and more. You will recognise that some
ingredients are regularly featured in juice and smoothie recipes
because of their high content of vitamins, minerals and
antioxidants.Here are some of the most nutrient dense fruit and
vegetables and why you should be including them in your diet!
- Just 100g of fresh spinach leaves contains about 25% of our
recommended daily allowance of iron. Don't like spinach? Don't
worry - when added to juices and smoothies the taste is disguised
by the other ingredients.
- Cucumber is a natural diuretic, helping to flush excess
toxicity from the body and aiding weight loss.
- Raspberries are not only rich in vitamin C but produce more
fibre per calorie than any other common fruit - even prunes.
- Avocados are one of the most nutrient rich foods, packed with
nearly 20 vitamins and minerals and high in potassium, fibre,
antioxidants and monounsaturated fat (the "healthy" fat); all of
which help to balance blood pressure and keep the heart healthy.
Avocados are also cholesterol free and contain more potassium than
- Tomatoes are often forgotten but have all the credentials of a
real "superfood"; they are high in antioxidants, vitamins and
minerals, which help to reduce cholesterol, protect blood vessels,
protect our skin against sun damage and keep blood platelets from
clumping to reduce the risk of cardiovascular disease.
- Digesting a stick of celery uses up 10 calories - more than it
- Berries are high in anthocyanidins, which help to counter
inflammation. This and other phytonutrients account for the purple,
blue and red pigments that some of the berries have.
- One cup of steamed kale contains 1328% RDA Vitamin K and 354%
RDA of Vitamin A. Kale is a key ingredient to include in your
juices and smoothies as it is so high in nutrients.
- Broccoli is high in sulforaphane, a phytochemical known for
flushing out cancer causing chemicals and boosting disease fighting
- Pineapples contain protein digesting enzymes including
bromelain, which can digest 1000 times its weight of protein.
Bromelain also helps to dissolve excess mucus and relieve the
symptoms of asthma and hay fever.
- Ginger has been used for centuries for its medicinal properties
to help ease nausea and stomach discomfort. It is also a detox aid
and has anti-inflammatory properties.
Lemons are a great all-rounder to add to juices and smoothies.
They are high in potassium, Vitamin C, they loosen toxins in the
digestive tract to relieve indigestion, enhance enzyme function and
help to reduce inflammation in the joints. Lemons also contain
pectin fibre, which helps to control hunger cravings.