The list below reveals the range of vitamins and minerals in fresh juices; beta carotene, vitamin C, potassium and phosphorus are found at particularly high levels.
Vitamins
beta-carotene (the vegetarian form of vitamin A)
vitamin B1 (thiamine)
vitamin B2 (riboflavin)
vitamin B3 (niacin)
vitamin B5 (pantothenic acid)
vitamin B6 (pyridoxine)
folic acid
biotin
choline
inositol
vitamin C
vitamin E
Minerals
calcium
chlorine
chromium
cobalt
copper
fluorine
iodine
iron
magnesium
manganese
phosphorus
potassium
selenium
sodium
sulphur
zinc
For more information on the nutrients contained in fresh juices, see chapters 4–6, and Appendix 1.
THE ANTIOXIDANTS
You may have heard of antioxidant nutrients in newspaper and magazine reports, and if you haven’t you will soon. They are the focus of scores of research studies, which are looking at whether a group of vitamins and minerals – particularly vitamins A, C, E and selenium – can give protection against degenerative diseases such as cancer, heart disease, premature ageing and cataracts. Scientists believe that they may be the key to limiting the impact of these often devastating diseases.
Of course, fruits and vegetables are full of antioxidants – vitamins C and E – and juices made with them are naturally a very good source. The reason why these nutrients may have a revolutionary impact on our preventive healthcare is that they are able to quench unbalanced molecules, known as free radicals.
FREE RADICALS
Free radicals are generated by toxins, such as those produced by air pollution or smoke. They react with other molecules in our bodies and destabilize them, therefore putting cells at risk. They have been implicated in the development of diseases like cancer and heart disease, because they are capable of destroying other, healthy molecules, which in turn become unstable.
So, drinking plenty of fresh juices may have a long-term impact on your health, as well as perking you up in the short-term. For an antioxidant booster juice recipe, turn to Chapter 5.
EXTRA NUTRIENTS
Fresh juices also contain other substances which are not classified as vitamins or minerals, but which may be beneficial to our health. For example, plant pigments like carotenoids and anthocyanins; substances that combat plant viruses and bacteria; and compounds that create smell and taste. Current research is trying to establish just what these individual essences can do, but the suggestion is that they are an integral part of the goodness supplied by raw fruit and vegetables and their juices.
EASY TO DIGEST
Fruit and vegetable juices are easy to digest, and are ideal for people who can’t cope with a lot of fibre, or who don’t want to munch their way through a pound of carrots (remember fresh juices should not replace your dietary intake of whole fruits and vegetables, of which the fibre is essential for good digestion). Because they are liquids, fruit and vegetable juices are quickly digested in the stomach, and the nutrients absorbed into the bloodstream.
The digestive process is also helped by the presence of active plant enzymes, which join with the stomach’s own enzymes in breaking down the juice. The efficiency of these workers enables nutrients to be absorbed into the body within minutes of being eaten. Plant enzymes also help to neutralize excess proteins and fat from other foods. Some, like papain from papaya and bromelain from pineapple, are especially good at calming indigestion.
SUPER CLEANSERS
Fresh juices have remarkable cleansing and restorative powers. To start with, fruits and vegetables all hold stores of pure water, which has been filtered and distilled through their complex structures. This means that the digestive system has one less set of impurities to deal with.
In addition, all fruits contain acid, which can help remove toxins from the digestive tract. Citrus fruits contain the strongest acid compound – citric acid – and other fruits contain the milder tartaric and malic acids. Some fruits, such as oranges and apples, also contain pectin, which can absorb fats and toxins from the digestive tract (as well as making jam and marmalade set).
Green vegetables are rich in chlorophyll (the substance that enables plants to harvest energy from the sunlight), which also has cleansing properties. That’s why greens like watercress and spinach can be so helpful on a detox programme. Certain other vegetables, such as carrot and tomato, have a reputation for acting as tonics to the liver too. For further information on doing a detox programme with fresh juices, turn to Chapter 7.
KEEP THE BALANCE
Both fruit and vegetable juices are strong alkalizers once they have been digested, which is a plus point for most of us, because the average diet of too much protein and too many refined, processed foods creates over-acidity. Like any other living thing, the body has a subtle pH balance between acid and alkaline, tipping the scales in favour of alkaline. Drinking a glass of juice a day can help restore this essential balance.
A GOOD HEALTH GUARANTEE?
Juices on their own won’t bring you perfect health, but they can contribute to it. To increase your chances of a long and healthy life, you might like to consider other beneficial changes you can make to your daily routine, such as:
stop smoking
cut back on alcohol
take regular exercise
cut down on animal fats (meat and dairy produce)
increase consumption of fruit and vegetables
drink 3–4 pints of water a day
put time aside to relax – properly
SOME GOLDEN RULES
Beginners should limit their intake to up to three 8fl oz/230ml glasses of juice a day. Veterans can up the amount to six glasses.
Always dilute dark green vegetable juices (ie broccoli, spinach, watercress) and dark red vegetable juices (ie beetroot, red cabbage) by four parts to one. They are very potent in taste and effect.
Drink vegetable and fruit juices in order to get the maximum nutritional benefit. Too many fruit juices will overload your system with the fruit sugar, fructose.
Fruit juice causes a rapid rise in blood sugar, and anyone suffering from candidiasis should be cautious regarding excessive sugar intake. If you are prone to suffer from thrush, therefore, or suspect you may have a yeast infection in the digestive tract, you should take professional advice before increasing your intake of fruit juices (vegetable juices are, on the whole, not a problem in such cases). This advice also applies to anyone with low blood sugar or diabetes.
Avoid mixing vegetable and fruit juices together