Juicing for Health

By Elizabeth Hartland

The values of juicing have been recognised for many years not only to enhance good health but to aid in healing when the body is compromised.

Juicing liberates the nutrients bound within the fruits and vegetables and provides them in a concentrated and easily absorbed format.In effect, these nutrients can be assimilated by the body within minutes of ingestion.

Making your juice fresh ensures that the liquid is not only packed full of life-giving nutrients and enzymes but is also free from any additional additives such as colours or preservatives.

With the many different juicers on the market, deciding on a juicer can be an overwhelming task.

A good juicer should preserve the vitamins, minerals and, most importantly, the enzymes that the raw fruit and vegetables contain, which should aid in the digestion of these vital nutrients.

Enzymes are catalysts, they promote changes to occur which, among other things, aid in the digestion of food.Enzymes are easily damaged by heat so when looking for a juicer ensure that it has a low operating speed (100-200 revolutions per minute).

Also make sure your juicer is easy to operate and clean.Some juicers may have so many parts that you need a degree in engineering to clean it!

Juicers can vary greatly in price. Expensive juicers do not always guarantee a quality end product, although more expensive juicers do often come with additional features such as pasta making and nut butter-making accessories.

Check that the juicer can cope with difficult vegetables such as fibrous sprouts and broccoli and check that your juicer is able to handle ‘trendy’ juices such as wheatgrass and juices that use herbs as part of the mixture.Some lower standard juicers may clog up or, at worst, burn out through overheating the machine.

Another area to investigate is the volume of fruit and vegetables required to provide enough juice as an end product – is there a lot of waste? A good juicer will extract most of the juice and the pulp that is left behind should be nearly dry.

The recipes

Each recipe makes approximately one 8fl oz/230ml glass of juice. You can drink up to three glasses daily, but do vary the juice combinations for maximum benefit.Dilute with water if you prefer. Juice each ingredient then blend using a spoon.

Water melon delight

½ medium water melon

This juice is rich in: Beta Carotene, folic acid, B5, C, B1, B2, B3, B6 and the minerals Calcium, Magnesium, phosphorus, potassium, sodium, copper, iron and zinc

Apple and carrot refresher

1 apple

1 carrot

6 brussel sprouts

This juice is rich in: Beta Carotene, folic acid, C, B1, B2, B3, B5, B6, Biotin, E, calcium, chlorine, magnesium, phosphorus, potassium, sulphur, copper, zinc, sodium, iron

Vitality Green juice

2 large carrots

15 large spinach leaves

1 avocado, mashed

This juice is rich in: Beta Carotene, folic acid, C, B1, B2, B3, B5, B6, Biotin, E, calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, copper, iron, zinc

Mango and banana whiz

2 thick slices of pineapple

1 mango

1 banana, mashed

4 fl oz/115ml rice dream, sheep’s, goats or Soya milk (optional)

This juice is rich in: Beta carotene, folic acid, C, B1, B2, B3, B5, B6, E, calcium, magnesium, phosphorus, potassium, sodium, copper, iron, zinc, manganese, chlorine, sulphur

Red runner

1 peach

6 oz/175g strawberries

1 banana, mashed

4 fl oz/115ml rice dream, sheep’s, goats or soya milk

This juice is rich in: Beta carotene, folic acid, B3, C, biotin, B1, B2, B5, B6, E, biotin, calcium, magnesium, phosphorus, potassium, sulphur, sodium, copper, iron, zinc, chlorine

Simply delicious

3 apricots

6 oz/175g cherries

This juice is rich in: Beta carotene, B3, B5, folic acid, C, B1, B2, B6, biotin, E, calcium, magnesium, phosphorus, potassium, sulphur, copper, iron, zinc, sodium, manganese

Strawberry and almond shake

Frozen strawberries

Soya or almond milk

This juice is rich in: Beta carotene, folic acid, biotin, C, B1, B2, B3, B5, B6, E, calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, copper, iron, zinc

Refresh and go

1 grapefruit

1 orange

1 lemon

This juice is rich in: Beta carotene, folic acid, C, B1, B3, B5, B6, E, calcium, magnesium, phosphorus, potassium, copper, iron, manganese, zinc,

Detox and cleanse 1

2 large carrots

6 kale leaves

¼ cucumber

This juice is rich in: Beta carotene, folic acid, C, B1, B2, B3, B5, B6, biotin, E, calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, copper, iron, zinc, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, copper, iron, zinc

Detox and cleanse 2

1 apple

2 large carrots

Handful of parsley

This juice is rich in: Beta carotene, folic acid, C, B1, B2, B3, B6, biotin, E, calcium, chlorine, magnesium, phosphorus, potassium, sulphur, copper, zinc, sodium, iron

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Elizabeth Hartland has a Bachelor of Science Degree in nutrition, together with a Diploma from the Institute of Nutritional Therapy. She is married with two young children and has a passion for good nutrition and helping others to find better health. 282 427 652