Induction Pros

Induction Pros

Best Fruits and Vegetables for Juicing

If you have a good juicer, you can juice almost anything. But there are some fruits and vegetables that lend themselves better for juicing, and some juices that pack more nutrition into every glass. Here are some of the very best fruits and vegetables for juicing.

Apples

Nutrition 

Apples are loaded with antioxidants, helping to heal and protect the body from damage and toxins. They are rich in vitamins A, C, and K as well as being a rich source of biotin (vitamin B7) and iodine. Apples help to lower cholesterol, improve insulin sensitivity, and protect thyroid function.

Benefits in juice

  • High moisture content and firm flesh juice easily
  • Lend sweetness to juice
  • Flavor goes well with both fruits and vegetables

Juicing tip 

Choose firm-fleshed apples, which juice better than mealy ones.

Broccoli

Nutrition

Broccoli is rich in iron and folate, as well as being high in antioxidants and vitamin K. It boosts immunity, helps to control cholesterol, and supports strong bones and teeth. The many B-complex vitamins in broccoli also help to improve your energy levels.

Benefits in juice

  • Juices easily
  • Pairs well with sweet juices like beet or carrot

Juicing tip

Cut the stems into smaller pieces so the tough fibers don't clog in your juicer.

Carrots

Nutrition 

Carrots are a classic in juice, because they have a sweet flavor and are full of essential vitamins. They are rich in vitamin A, and the beta-carotene in carrots helps to reduce inflammation and promote bone density.

Benefits in juice

  • Juices easily
  • Adds sweetness to juice
  • Flavor complements fruits and vegetables

Juicing tip

Because of their sweetness, use carrots in moderation.

Celery

Nutrition

Celery is rich in vitamin K, folate, and potassium. It offers a lot of vitamins and minerals with little calories. It is high in juice content, and contain electrolytes, so it is also a hydrating vegetable.

Benefits in juice

Produces a lot of juice by volume.

Juicing tip

Chop celery before juicing to keep the fibers from binding in the machine.

Cucumber

Nutrition

Like celery, cucumber offers a lot of juice, a lot of nutrition, and a lot of hydration. They are rich in phytonutrients like flavonoids and triterpenes, and have a high quantity of potassium and vitamin C by volume. They also contain small amounts of vitamin K, vitamin A, magnesium, potassium, and other minerals.

Benefits in juice

Produces a lot of juice by volume.

Juicing tip

Cucumber is a fantastic juice base because it is juicy, cooling, and the light flavor complements almost every other fruit and vegetable.

Kale

Nutrition

Kale is one of the most nutritious vegetables of all. It is one of the foods richest in lutein, essential for protecting eye health. The glucosinates in kale help support the body's natural detoxification, and it is rich in flavonoids and prebiotic nutrients.

Benefits in juice

Extremely nutritious

Juicing tip 

Chop tough kale stems to keep the fibers from binding in your juicer.

Pomegranate

Nutrition

Pomegranate is extremely nutritious, and juicing is a great way to access the benefits of pomegranate without the time-consuming process of separating the pith and seeds. The punicalagin and tannins in pomegranate are excellent anti-oxidants, and pomegranates are one of the best fruits for scavenging free radicals. It is rich in vitamin C, has a wide range of B-complex vitamins that support health and energy, as well as electrolytes that boost hydration.

Benefits in juice

  • Very sweet
  • Beautiful color

Juicing tip

To juice pomegranate, chop and remove the outer red rind. The juicer will separate juice from the seeds and white pith.

Spinach

Nutrition

Spinach is rich in essential nutrients we rely on for health, and it's extremely nutritious by volume. The folate, vitamin C, niacin, riboflavin, and potassium levels in spinach are excellent, but spinach is especially important as being a great source of iron, needed to repair and protect almost every part of the body.

Benefits in juice

Adds essential nutrients without being as tough and fibrous as kale.

Juicing tip 

Raw spinach contains oxalic acid, which can interfere with the absorption of calcium and iron. Blanching spinach before juicing eliminates oxalic acid, and makes the beta-carotene, lutein, and zeaxanthin in spinach more bio-available. For the most complete nutrition, alternate blanched spinach with raw spinach in your juicing.

Sweet Potato

Nutrition

Sweet potatoes are one of the best sources of beta-carotene, and is one of the best vegetables for increasing our blood levels of vitamin A. This means that, not only are sweet potatoes rich in vitamin A, but that it is particularly bio-available in sweet potatoes. They are anti-oxidant and anti-inflammatory, and help to regulate blood sugar.

Benefits in juice

Add a light sweetness to juice

Juicing tip

Two minutes of steaming a sweet potato deactivates enzymes that can reduce the bioavailability of nutrients in sweet potatoes, and helps to reduce the glycemic impact of the sugars in sweet potatoes.

Wheatgrass

Nutrition

Wheatgrass is an excellent source of chlorophyll, amino acids, enzymes, vitamins, and minerals. It has potassium, vitamins A, C, E, and K, and a range of B-complex vitamins, along with iron, zinc, manganese, and selenium. It also has small amounts of protein.

Benefits in juice

Adds a wide range of nutrients to juice.

Juicing tip

Wheatgrass is richer in vitamin E and phosphorous than other leafy vegetables, but can be more difficult to juice, and some juicers struggle with the high fiber and low liquid content in wheatgrass. However, you can still have freshly juiced wheatgrass if you choose a juicer with that capability.

Conclusion

These fruits and vegetables are the staples of a juicer's kitchen, and can be relied upon to boost your flavor and nutrition every day. But remember, even though these are the best fruits and vegetables for juicing, you get the best nutrition by including a wide range of fruits and vegetables in your juice. Allow yourself the freedom to experiment with new ingredients, new textures, and new flavor combinations. Keep your mind open to new ingredients, shop for seasonal produce, and keep your juice regimen full of variety, for optimal health and enjoyment.

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