finding out about nutrients
Every juice in this book is packed with super-goodness. And every delicious recipe tells you just which valuable nutrients it contains.
Packed with Nutrients listed under this heading provide at least 20% of the daily amount of the nutrient recommended by the Food and Nutrition Board. But it may be as much as 100%—or even more.
Plenty of This shows that the juice provides 10–20% of the recommended daily intake of those nutrients listed under this heading.
Also contains This tells you any other nutrients that are present in smaller quantities, less than 10% of the recommended allowance.
They are listed in standard order:
Vitamins The familiar vitamins, essential for good health.
Minerals Major minerals, like calcium, magnesium and iron.
Macronutrients Important dietary elements, like fiber, which you’ll get in smoothies and blended juices.
Antioxidants, phytonutrients and trace elements Minute quantities of some elements make a big difference to our body function. Antioxidants, for example, are the molecules that fight cell-destroying free radicals. Exciting new research is showing how flavonoids and ellagic acid could help our bodies fend off chronic diseases.
Detoxing with juicing
When you start juicing, you may notice that you need to go to the bathroom more often or you may experience a slight headache, which should pass in a few days. This is the result of your body getting rid of toxins and preparing to get back to full health. If symptoms persist, consult your medical practitioner.
follow the juice rainbow
The color of each fruit gives you a clue as to the nutrients it contains, so you can follow the colors of the juicing rainbow to find the nutrients you are looking for.
Follow the red rainbow …
Red fruits and vegetables contain antioxidants that chase down and destroy harmful free radicals in our bodies. They can help keep your blood pressure on an even keel, lower harmful cholesterol and protect you against the signs of aging … they may even help reduce the risk of some cancers.
Follow the orange rainbow …
And you’ll find your way to immune-boosting country. For protection from all the bad stuff that life throws at us, for a healthy heart and great-looking skin and hair, orange is best.
Follow the yellow rainbow …
This is the road to looking good and staying young—in body and mind. Yellow fruits and veg are the ones that can help maintain healthy bones and supple joints. Not to mention playing their part to battle the harmful free radicals that contribute to aging.
Follow the green rainbow …
Some of the green top-of-the-range superfoods—like spinach and kale—are crammed with health-giving nutrients that are great for a healthy digestive system, to keep cholesterol in check, boost your immune system and lower blood pressure. Green is clearly the color for go!
Follow the purple rainbow …
Supporting top-to-toe health, in this group you’ll discover nutrients to boost your brain function—and who doesn’t want to be smarter?—help control damaging cholesterol, boost your immune system and encourage your body to utilize nutrients efficiently.
Follow the white rainbow …
When the spectrum comes together, all those big hitters are punching their weight on your side. With nutrients that activate your body’s own defense system, they can help give your body a natural detox.
