Strictly speaking, a fruit is the ripened ovary of a female flower, but for our purposes we will recognize fruits as those plant foods typically eaten as an appetizer, dessert, or out of hand. The more popular and readily available fruits will be discussed here in terms of origin, types, nutritional benefits, selection, and preparation for juicing. A general rule when juicing fruits in recipes is to juice the softer fruits first, followed by the harder fruits, such as apples and pears. Be sure to prepare the fruits according to the guidelines that follow and the recommendations from the owner’s manual of your juice extractor.
Since fruits contain a fair amount of natural fruit sugar, it is generally recommended to limit your intake to no more than 8 ounces of fruit juice once or twice daily. The sugars in the fruit will be absorbed quite rapidly, which is great if you need some quick energy, but if you suffer from hypoglycemia, diabetes, candidiasis, or gout, anything more than very small portions of fruit or fruit juice may aggravate your condition. If you have one of these conditions, I would recommend limiting your fruit juice consumption to 4 ounces at a time, no more than twice daily.
Often referred to as the king of fruits, the apple originated in the Caucasus Mountains of western Asia and eastern Europe. In the United States, more than 25 varieties of apple are available; the most popular variety is the Delicious (both red and golden yellow). All apples are excellent for juicing. Try different varieties to find the one that you prefer. I like hard, crisp Granny Smith apples the best both for eating and juicing.
According to the latest research, the old saying “An apple a day keeps the doctor away” is not just folklore. A comprehensive review of the scientific literature documents a broad range of health benefits.1 Consumption of a fresh apple or drinking its equivalent as juice has shown an ability to increase the antioxidant activity in the blood within 30 minutes and last for 90 minutes. This antioxidant effect may explain why apple consumption was found to reduce the risk for cancer, cardiovascular disease, asthma, and Alzheimer’s disease. Apples were also associated with improved outcomes related to cognitive decline of normal aging, diabetes, weight management, bone health, lung function, and peptic ulcers. Fresh apple juice has also been shown to be antiviral as described in chapter 1.
In one study, researchers in Finland followed more than 5,000 Finnish men and women for over 20 years. Those who ate the most apples and other flavonoid-rich foods (such as onions and tea) were found to have a 20 percent lower risk of heart disease compared to those who ate the least of these foods.2 Apples lower cholesterol as well as reduce the oxidative damage to cholesterol that promotes hardening of the arteries.3
Apple consumption may also lower the risk for asthma. When British researchers surveyed nearly 1,500 adults in the United Kingdom about their eating habits during the previous year, the investigators found that people who ate at least two apples each week had a 22 to 32 percent lower risk for asthma compared to those who ate less of this fruit.4 Other studies have shown that when apple consumption averages five apples per week it is associated with significantly improved lung function in adults and offsets the typical decline in lung function associated with aging.5
Apples are a good—but not great—source of many vitamins and minerals, particularly if they are unpeeled. It is the phytochemicals that really provide the health benefits, many of which are found in highest concentration in the peel. Unpeeled apples are particularly high in non–provitamin A carotenes and pectin. Pectin is a remarkable, beneficial fiber. Because it is a gel-forming fiber, pectin can improve the intestinal muscle’s ability to push waste through the gastrointestinal tract. Pectin can also bind to and eliminate toxins in the gut as well as help reduce cholesterol levels. Since pectin is a water-soluble fiber, fresh juice still retains a portion of this beneficial fiber.
Apples contain high levels of flavonoid compounds with significant anticancer actions.6 Fresh whole apples and fresh apple juice contain 100 to 130 mg per hundred grams (roughly 3.5 ounces) of these valuable compounds. The content of these compounds in canned, bottled, or frozen apple juice is at or near zero—another strong case for drinking your apple juice fresh.
As described in chapter 1, a lot of anticancer research has been done on ellagic acid. Much of the recent research has focused on pomegranate as the source because it contains flavonoid compounds that are broken down to ellagic acid in the body.7 One of the prime actions of ellagic acid is to protect against damage to chromosomes and block the cancer-causing actions of many pollutants. For example, ellagic acid has been shown to block the cancer-causing effects of several compounds in cigarette smoke known collectively as polycyclic aromatic hydrocarbons. Ellagic acid is also a potent antioxidant and has also shown an ability to increase many of the body’s antioxidant compounds, including glutathione.8
From this discussion it is obvious fresh apple juice has benefits of its own, but one of the key uses of apples is to mix them with other fruits as well as vegetables because of their sweet but not overpowering flavor.
1 medium raw apple with skin (138 g)
NUTRIENTS & UNITS
Water 115.83 g
Calories 81 kcal
Protein 0.27 g
Fat 0.49 g
Carbohydrate 21.05 g
MINERALS
Potassium 159 mg
Calcium 10 mg
Iron 0.25 mg
Magnesium 6 mg
Phosphorus 10 mg
Sodium 1 mg
*RE = retinol equivalents
You should definitely buy organic apples if you can. A few years ago publicity about the dangerous chemical known as ALAR that is sprayed on apples has curtailed its use, but apples are still treated with many other chemicals. In addition, conventionally grown apples are often waxed to keep them fresher longer. Organic apples may appear “waxy,” but that’s because these apples have a natural coating of a waxlike substance.
Fresh apples should be firm, crisp, and well colored. If an apple lacks color, it was likely picked before it was fully mature and has been ripened artificially. Apples picked when mature will have more color and better flavor and will store longer than apples picked too early. Check the hardness of the apple. A fresh apple will produce a characteristic snap when you apply pressure to the skin with a finger. Overripe apples will not give you a crisp snap; they will feel softer.
Wash organic apples; soak or spray nonorganic ones with a biodegradable wash, then rinse. Since the seeds of apples contain very small amounts of cyanide, many people recommend that you core the apples to remove the seeds. Cut the apples into wedges that the juicer will accommodate.
Apple juice is delicious on its own, or it can be mixed with both fruits and vegetables, especially to add a little sweetness to offset bitter vegetable juices. Try the recipes below and also Apple Spice, Apple Wonder, Basic Carrot-Apple, Better Red Than Dead—Fruity Version, Bone Builder’s Cocktail, Bowel Regulator, Cherry Pop, Cholesterol-Lowering Tonic, Cruciferous Surprise, Everything but the Kitchen Sink, Femme Fatale, Ginger Ale, Ginger Hopper, Go Green Drink, Green Drink for Kids, High C, Iron Plus, Jicama-Carrot-Apple, Liver Mover, Liver Tonic, Liver Tonic Plus, Mint Foam, Purple Cow, Tummy Tonic, Waldorf Salad, and Zesty Cran-Apple.
APPLE-APRICOT
2 apples, cut into wedges
2 apricots, pitted
APPLE-APRICOT-PEACH
1 apple, cut into wedges
1 apricot, pitted
1 peach, pitted
APPLE-BERRY
1 cup berries (such as strawberries, blueberries, raspberries)
2 apples, cut into wedges
APPLE-CHERRY
1 cup pitted cherries
2 apples, cut into wedges
APPLE-GRAPE-LEMON
2 apples, cut into wedges
1 cup grapes
¼ lemon with skin
APPLE-GRAPEFRUIT
1 apple, cut into wedges
1 grapefruit, peeled
APPLE-KIWI
2 Golden Delicious apples, cut into wedges
4 kiwifruits
APPLE-MINT
4 apples, cut into wedges
½ handful of fresh mint
APPLE-ORANGE
2 apples, cut into wedges
2 oranges, peeled
APPLE-PAPAYA
2 apples, cut into wedges
½ papaya, seeded and sliced
APPLE-PEACH
2 apples, cut into wedges
2 peaches, pitted and sliced
APPLE-PEAR-GINGER
3 apples, cut into wedges
1 pear, sliced
½-inch slice of fresh ginger
The apricot is technically classified as a drupe: a fleshy, one-seeded fruit with the seed enclosed in a stony pit. The apricot is in the same family as the almond, cherry, peach, and plum, all of which originated in China. Alexander the Great is believed to have brought the apricot to Greece and ultimately the rest of Western civilization.
Apricots are a good source of carotenes like lycopene and lutein, which give red, orange, and yellow colors to fruits and vegetables. These carotenes are particularly beneficial for preventing macular degeneration, heart disease, and cancer.
Apricots are also a good source of potassium, magnesium, and iron. Dried apricots are quite popular, but most contain high levels of sulfur dioxide (a preservative that is a common allergen), which is added during the drying process to inactivate enzymes that would cause the fruit to spoil. Alternative preservation methods, such as blanching, do not necessitate the use of sulfur.
3 raw apricots, pitted (107 mg)
NUTRIENTS & UNITS
Water 88 g
Calories 55 kcal
Protein 2 g
Fat trace
Carbohydrate 12.8 g
VITAMINS
Vitamin A 90 RE
Vitamin C 10 mg
Thiamine 0.03 mg
Riboflavin 0.04 mg
Niacin 0.6 mg
MINERALS
Potassium 115 mg
Calcium 20 mg
Iron 0.6 mg
Magnesium 7 mg
Phosphorus 23 mg
Sodium 1 mg
Fresh, ripe apricots should be a uniform golden-orange color, round, and about 2 inches in diameter. Ripe apricots yield to a gentle pressure on the skin. If the fruit is quite hard or more yellow in appearance, it is unripe; if it is quite soft or mushy, it is overmature. Fresh apricots are in season June through August.
Wash organic apricots; soak or spray nonorganic ones with a biodegradable wash, then rinse. Slice them in half and remove the pit.
Apricots are drier (85 percent water) than most other fleshy fruits and therefore do not work well as the sole component of a juice. Apricots mix quite deliciously with other fruits, especially apples, oranges, and peaches. In addition to the recipes below, see Apricot-Mango Ambrosia.
APRICOT-ORANGE
4 apricots, pitted
2 oranges, peeled
APRICOT-PEAR
4 apricots, pitted
1 pear, sliced
Although it looks like a tree, bananas actually grow on a plant. The difference between a tree and a plant is that in order to be a tree, there must be wood in the stem above the ground. Bananas are thought to have originated in Malaysia and spread to India, the Philippines, and New Guinea. The most popular type of banana is the large, yellow, smooth-skinned variety familiar to most Americans known as the Manque or Gros Michel (Big Mike). Other varieties familiar to many are the smaller red-skinned type known as the Red Jamaican and the larger green bananas known as plaintains. Plaintains are used like a vegetable in that they are usually fried or cooked. Bananas are the second-leading fruit crop in the world, after grapes.
Bananas are packed full of nutrition, especially potassium. An average-size banana contains a whopping 440 mg potassium and only 1 mg sodium. The effectiveness of potassium-rich foods such as bananas in lowering blood pressure and protecting against heart disease and strokes has been demonstrated by a number of studies. For example, in one study researchers tracked over 40,000 American male health professionals over 4 years to determine the effects of diet on blood pressure. Men who ate diets higher in potassium-rich foods, as well as foods high in magnesium, had a substantially reduced risk of stroke.9 Bananas are a good source of pectin, a soluble fiber that lowers cholesterol as well as normalizes bowel function. In general, bananas are soothing to the gastrointestinal tract. Plaintain bananas have shown some promise in the treatment of peptic ulcers.
1 banana (114 g)
NUTRIENTS & UNITS
Water 85 g
Calories 105 kcal
Protein 1.18 g
Fat 0.55 g
Carbohydrate 26.71 g
VITAMINS
Vitamin A 9 RE
Vitamin C 10.3 mg
Thiamine 0.051 mg
Riboflavin 0.014 mg
Niacin 0.616 mg
MINERALS
Potassium 451 mg
Calcium 7 mg
Iron 0.35 mg
Magnesium 33 mg
Phosphorus 22 mg
Sodium 1 mg
Bananas are best when they are yellow with no green showing and speckled with brown. Bananas with green tips are not quite ripe, but they will continue to ripen if stored at room temperature. After ripening, bananas can be stored in the refrigerator, and though the skin will turn dark brown, they will remain fresh for 3 to 5 days. Bananas that are bruised, discolored, or soft have deteriorated and should not be used.
Bananas do not lend themselves to juicing, but you can make fresh juice from other fruits and mix it with a banana in a blender. In the summer, try freezing a banana and blending it with fresh apple-strawberry juice to make a delicious smoothie.
A banana can be added to the following recipes to make a delicious smoothie: Enzymes Galore, Immune Power Fruit, Mike’s Favorite, Monkey Shake, and Potassium Punch. Here is another great smoothie:
Juice cantaloupe, pour juice into blender, add banana, and liquefy.
Blackberries, blueberries, raspberries, strawberries, currants, and other berries will be discussed as a group. Berries flourish in many parts of the world, especially in the Northern Hemisphere. Hundreds of varieties of berries now exist as a result of accidental and intentional crossbreeding (hybridization).
Berries are rich in vital nutrients yet low in calories. Hence berries are excellent foods for those who have a sweet tooth and are attempting to improve their quality of nutrition without increasing the caloric content of their diet. Juices prepared from fresh berries typically contain fewer than 100 calories per 8 ounces and provide a rich source of potassium, pure water, water-soluble fibers, and flavonoids. It is the flavonoids—mainly a group known as anthocyanidins—that are responsible for berries’ color. For example, the purplish black of blackberries comes from the anthocyanidin known as cyanidin, while the red of strawberries is due to pelargonidin. The beneficial effects of flavonoids are discussed in chapter 3.
When researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability, blueberries came out on top, rating highest in their capacity to destroy free radicals. Other berries don’t get as much press as blueberries, but they too possess significant antioxidant activity.
Most of the research has focused on blueberries and strawberries, but the research probably applies to other berries as well. Much of the research on blueberries has focused on its effects in protecting the brain and eyes from oxidative stress. For example, researchers found that feeding rats the human equivalent of a cup of blueberries a day significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats. When the rats’ brains were examined, the brain cells of the rats given blueberries were found to communicate more effectively with other brain cells than those of the other rats.10 Strawberries have shown similar effects, indicating that all berries probably share this effect.11 The practical interpretation of these studies is that berry consumption may help humans fight off brain disorders linked to oxidative stress like Alzheimer’s and Parkinson’s disease.
Berries have long been used for a wide range of medicinal effects; now research is supporting many of the folk uses of berries. During World War II, British Royal Air Force pilots consumed bilberry (a variety of blueberry) preserves before their night missions, believing the folk wisdom that bilberries improve night vision. After the war, numerous studies demonstrated that blueberry extracts do in fact improve nighttime visual acuity and lead to quicker adjustment to darkness and faster restoration of visual acuity after exposure to glare.
Bilberry extracts have been used by physicians for medical purposes in Europe since 1945. Most of the therapeutic applications have involved eye complaints. Results have been most impressive in individuals with retinitis pigmentosa, sensitivity to bright lights, diabetic retinopathy, and macular degeneration. Additional research also points out that bilberries may protect against cataracts and glaucoma and can be quite therapeutic in the treatment of varicose veins, hemorrhoids, and peptic ulcers.12
Most of the clinical studies have utilized a variety of berry extracts but primarily bilberry and black currants, concentrated for anthocyanoside content. To achieve a similar concentration using fresh fruit would require a daily intake of 12 to 16 ounces of fresh juice daily.
Berries, especially strawberries, are good sources of the anticancer compound ellagic acid. In one study, strawberries topped a list of eight foods most linked to lower rates of cancer deaths among a group of 1,271 elderly people in New Jersey. Those eating the most strawberries were three times less likely to develop cancer than those eating few or no strawberries.13
A human clinical study showed that a dosage of 60 g freeze-dried strawberry powder reduced the histologic grade of precancerous lesions of the esophagus in 80 percent of 36 patients indicating the potential of strawberry ingestion in preventing cancer. Given the higher concentration of active compounds in fresh, raw strawberries, the fresh juice would probably produce even better results.14
1 cup berries (144 g)
NUTRIENTS & UNITS
Water 123 g
Calories 74 kcal
Protein 1.04 g
Fat 0.65 g
Carbohydrate 18.38 g
VITAMINS
Vitamin A 24 RE
Vitamin C 30.2 mg
Thiamine 0.043 mg
Riboflavin 0.058 mg
Niacin 0.576 mg
MINERALS
Potassium 282 mg
Calcium 46 mg
Iron 0.83 mg
Magnesium 29 mg
Phosphorus 30 mg
Sodium 0 mg
Buy the freshest berries possible. When berries are not in season, you can purchase unsweetened frozen berries and use them to make smoothies in the blender with fresh juice.
Wash organic berries; soak or spray nonorganic ones with a biodegradable wash, then rise.
Mixing 1 cup of berries with 2 apples is a good way to dilute some of the strong berry flavor if desired (as in Apple-Berry). Try the recipes below and also Better Red Than Dead—Fruity Version, Color Me Pink, Immune Power Fruit, Kids’ Favorite, and Mike’s Favorite.
BERRY-ORANGE
1 cup strawberries or other berries
2 oranges, peeled
BERRY-PEAR
1 cup berries
2 pears, sliced
BERRY-PINEAPPLE
1 cup berries
½ pineapple with skin, sliced
TRIPLE-BERRY
½ cup blackberries
½ cup strawberries
½ cup other berry
1 apple or pear, sliced
In the United States, what we commonly refer to as a cantaloupe is actually a muskmelon; true cantaloupes don’t have the netlike skin covering of the North American cantaloupe. Cantaloupes and muskmelons are thought to have originated in either Africa or the Middle East and are now grown all over the world.
Cantaloupes are extremely nutrient dense, as defined by quality of nutrition per calorie. An entire one-pound cantaloupe is seldom over 150 calories, yet provides excellent levels of carotenes, potassium, and other valuable nutrients, especially if the skin is also juiced. One cup of cantaloupe is just 56 calories but provides 129 percent of the daily value for vitamin A and 90 percent of the daily value for vitamin C. It is also a good source of dietary fiber, folate, niacin (vitamin B3), pantothenic acid (vitamin B5), and thiamin (vitamin B1). Cantaloupe has been shown to contain the compound adenosine, which is currently being used in patients with heart disease to keep the blood thin and relieve angina attacks.15
½ cantaloupe without skin (267 g)
NUTRIENTS & UNITS
Water 240 g
Calories 94 kcal
Protein 2.34 g
Fat 0.74 g
Carbohydrate 22.33 g
VITAMINS
Vitamin A 861 RE
Vitamin C 112.7 mg
Thiamine 0.096 mg
Riboflavin 0.056 mg
Niacin 1.53 mg
MINERALS
Potassium 825 mg
Calcium 28 mg
Iron 0.57 mg
Magnesium 28 mg
Phosphorus 45 mg
Sodium 23 mg
The three principal signs of a ripe cantaloupe are (1) no stem, but a smooth, shallow basin where the stem was once attached; (2) thick, coarse, and corky netting or veining over the surface; and (3) a yellowish buff skin color under the netting. Overripeness is characterized by a pronounced yellowing with a soft, watery, and insipid flesh. Avoid overly bruised melons. Examine the stem scar to make sure that no mold is growing. Keep cantaloupes at room temperature if a little hard, in the refrigerator if fully ripe.
Wash organic cantaloupes; soak or spray nonorganic ones with a biodegradable wash, then rinse. Slice the cantaloupe in half, remove the seeds, cut away any large bruises, and then cut it into strips that will feed through the juicer. There is no need to remove the skin if your juicer can handle it. Don’t worry—the skin will not impact the taste, as there is not much juice in it.
Cantaloupe juice is fantastic on its own. See Banana-Cantaloupe Smoothie and Kids’ Favorite. Here is another great-tasting cantaloupe recipe:
CANTALOUPE-WATERMELON
½ cantaloupe with skin, sliced
As much watermelon as desired
Cherries are grown in every state and throughout most parts of the world. Where the cherry originally came from is not known. There are two main types of cherries: sweet and sour. The 500 varieties of sweet cherries include Bing, black, Windsor, and Napoleon. There are over 270 varieties of sour cherries, also referred to as tart, pie, or red cherries. The sweet cherries are best for juicing. In general, the darker the cherry, the better it is for you.
Cherries, both sweet and tart, are high in vitamin C, beta-carotene, potassium, and pectin. Cherries also contain significant levels of boron, favorably affecting bone health. One of the most popular medicinal uses of cherry juice has been in the treatment and prevention of gout—a painful form of arthritis characterized by increased blood levels of uric acid and the formation of uric acid crystals in joints.16 In one study, 10 healthy women were asked to eat a bowl of Bing cherries for breakfast. For 2 days prior, they were not allowed to drink tea or red wine or eat strawberries or any other antioxidant-rich fruits or vegetables that could have interfered with the evaluation of the specific effects of Bing cherry. Results indicated that the cherry intake not only lowered blood levels of uric acid but also increased the urinary excretion of uric acid and lowered markers of inflammation such as C-reactive protein (a chemical produced by the liver that increases rapidly during inflammation, such as in a gout attack) and nitric oxide (a chemical that is also involved in damaging arthritic joints).17
A follow-up study on healthy men and women had them consume the equivalent of 45 cherries per day for 28 days. Again, significant reductions in C-reactive protein and nitric oxide were observed.18
In the most recent study in 633 patients with gout conducted at the Boston University School of Medicine in Massachusetts, cherry intake (defined as ½ cup or 10 to 12 cherries or the equivalent in extract form) during a 2-day period was associated with a 35 percent lower risk for gout attacks and cherry extract intake was associated with a 45 percent lower risk. The risk for gout attacks was reduced by 75 percent when cherry intake was combined with allopurinol, the standard drug used in the prevention of gout attacks.19
The beneficial effects are primarily due to flavonoids known as anthocyanins. These compounds are known to inhibit inflammation and have been associated with many health benefits, including protection against coronary artery disease and some types of cancer. In research conducted at Michigan State University, two of the anthocyanidins found in cherries—isoquercitrin and quercitrin—have been found to inhibit the growth of colon cancer. Cherries also contain perillyl alcohol, a natural compound that appears to be extremely powerful in reducing the incidence of all types of cancer. Recent research suggests that POH shuts down the growth of cancer cells by depriving them of the proteins they need to grow. In studies, POH has performed favorably in the treatment of advanced carcinomas of the breast, prostate, and ovary and has also exhibited cancer-fighting activity in preclinical breast cancer tests. In animal studies, POH has been shown to induce the regression of 81 percent of small breast cancers and up to 75 percent of advanced breast cancers.20
1 cup pitted cherries (145 g)
NUTRIENTS & UNITS
Water 117.09 g
Calories 104 kcal
Protein 1.74 g
Fat 1.39 g
Carbohydrate 24 g
VITAMINS
Vitamin A 31 RE
Vitamin C 10.2 mg
Thiamine 0.073 mg
Riboflavin 0.087 mg
Niacin 0.58 mg
MINERALS
Potassium 325 mg
Calcium 21 mg
Iron 0.56 mg
Magnesium 16 mg
Phosphorus 28 mg
Sodium 1 mg
Good cherries have bright, glossy, plump-looking surfaces and fresh-looking stems. They should be firm but not hard. Overmature cherries are usually easy to spot. Soft, leaking flesh, brown discoloration, and mold growth are all indications of decay.
Wash organic cherries; soak or spray nonorganic ones with a biodegradable wash, then rinse. Remove the stems and use a cherry pitter or cut the cherries in half to remove the pit.
Fresh cherry juice is delicious on its own but can also be mixed with apples and other fruits. See Apple-Cherry, Better Red Than Dead—Fruity Version, and Cherry Pop. Also try these combinations:
CHERRY-PEACH
1 cup pitted cherries
1 peach, pitted
1 apple or pear, sliced
CHERRY-PEAR
1 cup pitted cherries
2 pears, sliced
CHERRY-PINEAPPLE
1 cup pitted cherries
½ pineapple with skin, sliced
Cranberries grow wild in Europe, North America, and Asia. Almost all of the world cranberry crop is produced in the United States, however. Most Americans associate cranberries with Thanksgiving and Christmas dinner, but more and more individuals are eating and drinking these berries throughout the year.
Cranberries are quite bitter and have been used more for their medicinal rather than nutritional benefits. Cranberries and cranberry juice have been used to treat bladder infections and have been shown to be quite effective in several clinical studies. Cranberries have long been valued for their ability to reduce the risk of urinary tract infections. A 1994 placebo-controlled study of 153 elderly women that was published in the Journal of the American Medical Association (JAMA) showed that cranberries do help prevent urinary tract infection.21
In the JAMA study, the women given the cranberry juice had fewer than half as many urinary infections—42 percent to be precise—as the control group, who received a placebo drink that contained no real cranberry juice. In this groundbreaking study, the dose of cranberry juice was 300 ml (about 1¼ cups), while in most of the later studies, subjects have downed about 16 ounces (2 cups) of cranberry juice each day. A number of other studies have now further confirmed anecdotal tales of cranberry’s effectiveness in both treating and preventing urinary tract infections.
Cranberry juice not only acidifies the urine and contains an antibacterial agent called hippuric acid but it has also been shown to reduce the ability of E. coli bacteria to adhere to the walls of the urinary tract. (For infection to occur, a pathogen must first adhere to and penetrate the mucosal surface of the urinary tract walls. If E. coli cannot adhere, it’s washed away and voided with the flow of urine.) Since 80 to 90 percent of urinary tract infections are caused by E. coli, cranberries provide significant protection against this common problem.22
Cranberries may also help prevent kidney stones. Cranberries contain quinic acid, which, because it is not broken down in the body but is excreted unchanged in the urine, renders the urine mildly acid. This mild acidity prevents calcium and phosphate ions from forming insoluble stones. In patients with recurrent kidney stones, cranberry juice has also been shown to reduce the amount of ionized calcium by more than 50 percent. Since in the United States, 75 to 85 percent of kidney stones are composed of calcium salts, cranberry’s effects on calcium may provide significant protective benefit.23
Like other berries, cranberries have also shown considerable effects in preliminary studies in protecting against heart disease and cancer owing primarily to their flavonoid components.24
Cranberries that are ripe are plump, red, shiny, and firm. Poor quality is indicated by shriveling, dull appearance, and softness. Fresh cranberries can be stored in the refrigerator for several months with only minimal loss of moisture and nutritional value.
1 cup cranberries (145 g)
NUTRIENTS & UNITS
Water 122.68 g
Calories 82 kcal
Protein 1 g
Fat 0.55 g
Carbohydrate 20.49 g
VITAMINS
Vitamin A 15 RE
Vitamin C 18.9 mg
Thiamine 0.070 mg
Riboflavin 0.073 mg
Niacin 0.521 mg
MINERALS
Potassium 129 mg
Calcium 9 mg
Iron 0.24 mg
Magnesium 7 mg
Phosphorus 15 mg
Sodium 9 mg
Wash organic cranberries; soak or spray nonorganic ones with a biodegradable wash, then rinse.
Again, since cranberries are quite bitter, it is best to mix them with a sweeter fruit, such as apple or grapes. Try Cranberry Crush and Zesty Cran-Apple as well as this one:
CRANBERRY-PEAR
1 cup cranberries
2 pears, sliced
The grapefruit was first noticed on Barbados in 1750; by 1880 it had become an important commercial crop in Florida. The best grapefruits are grown in Florida and Texas. For juicing purposes, grapefruits with a red-pink meat, such as the Ruby Red and Star Ruby, are best.
Grapefruit contains many active flavonoids, terpenes, and other health-promoting and cancer-fighting compounds. Therapeutically, grapefruit consumption has also been shown to normalize hematocrit levels.25 The hematocrit refers to the percentage of red blood cells per volume of blood. The normal hematocrit level is 40 to 54 percent for men and 37 to 47 percent for women. When hematocrit levels are low, it usually reflects anemia. When hematocrit levels are high, it may reflect severe dehydration or an increased number of red blood cells. A high hematocrit reading is associated with an increased risk for heart disease because it means that the blood is too viscous (thick).
Naringin, a flavonoid isolated from grapefruit, has been shown to promote the elimination of old red blood cells by the body. This prompted researchers to evaluate the effect of eating ½ to 1 grapefruit per day on hematocrit levels. As expected, the grapefruit was able to lower high hematocrit levels. However, researchers were surprised to find that it had no effect on normal hematocrit levels and actually increased low hematocrit levels.
This balancing action is totally baffling to most drug scientists but not to experienced herbalists who have used terms such as alterative, amphiteric, adaptogenic, or tonic to describe this effect. For example, many natural compounds in herbs and foods appear to impact body control mechanisms to aid in the normalization of many of the body’s processes. When there is an elevation in a certain body function, the herb or food will have a lowering effect, and when there is decrease in a certain body function, it will have a heightening effect. Grapefruit appears to have this effect on hematocrit levels.
Grapefruit, especially those with deep red or pink flesh, are an excellent source of the carotene lycopene, an important carotene that battles heart disease, cancer, and macular degeneration.
Grapefruit is also rich in other cancer-fighting chemicals, such as d-limonene, which inhibits tumor formation by promoting the formation of a detoxifying enzyme (glutathione-S-transferase) in the liver. This enzyme sparks a reaction in the liver that helps to make toxic compounds more water soluble for excretion from the body. Pulp of citrus fruits like grapefruit also contains glucarates, compounds that may help prevent breast cancer by helping the body get rid of excess estrogen.
Grapefruit and grapefruit juice have the potential to interact with numerous drugs, especially some cholesterol-lowering drugs including statins such as atorvastatin (Lipitor), lovastatin (Mevacor), and simvastatin (Zocor, Simlup, SIMCOR, Simvacor), but not pravastatin (Pravachol), fluvastatin (Lescol), or rosuvastatin (CRESTOR). In general, if you are taking any medication, it is important to check for any interactions with any food, especially grapefruit.
1 grapefruit, peeled (230 g)
NUTRIENTS & UNITS
Water 209 g
Calories 74 kcal
Protein 1.5 g
Fat 0.24 g
Carbohydrate 18.58 g
VITAMINS
Vitamin A 29 RE
Vitamin C 79 mg
Thiamine 0.083 mg
Riboflavin 0.046 mg
Niacin 0.575 mg
MINERALS
Potassium 321 mg
Calcium 27 mg
Iron 0.2 mg
Magnesium 19 mg
Phosphorus 20 mg
Sodium 1 mg
Ruby Red and Star Ruby grapefruits are the best for juicing. Good-quality grapefruits are firm but springy to the touch, well shaped, and heavy for their size. Grapefruits that are soft, wilted, flabby, or have green on the skin should not be consumed.
Grapefruits should always be peeled. Citrus peels have some beneficial oils but contain a compound known as citral that antagonizes some of the effects of vitamin A. After the fruit is peeled, it should be cut into wedges small enough to feed through the juicer.
Try the recipes below and also Apple-Grapefruit, and Grape-Grapefruit, Color Me Pink, and Color Me Red.
GRAPEFRUIT-ORANGE
½ grapefruit, peeled
2 oranges, peeled
GRAPEFRUIT-PAPAYA
1 grapefruit, peeled
½ papaya, seeded and sliced
GRAPEFRUIT-PINEAPPLE
1 grapefruit, peeled
½ pineapple with skin, sliced
Grapes have been eaten since prehistoric times, cultivated as far back as 5000 BC, and continue to be the leading fruit crop in the world. There are three main types: Old World, North American, and hybrids. The versatile Old World variety accounts for over 95 percent of the grapes grown in the world and is used for table grapes, raisins, and wine. North American grapes, including the Concord and Niagara, are available in seedless varieties and are well suited for juice and as table grapes but not for raisins. The hybrid, a cross between Old World and North American grapes, is used primarily in the production of wine.
Grapes provide similar nutritional benefits to other berries. The nutritional quality can be enhanced by also eating the seeds. Grapes are an excellent source of health-promoting flavonoids. Typically, the stronger the color, the higher the concentration of flavonoids. Grape seed extracts, rich in flavonoids known as procyanolic oligomers, are widely used as a general antioxidant and in treating varicose veins and other venous disorders.26 These flavonoids are extremely powerful antioxidants and have also been shown to reverse atherosclerosis. In fact, grapes and products made from grapes, such as wine and grape juice, are thought to explain the “French paradox”; the French eat a diet high in saturated fats and cholesterol yet have a lower risk for heart disease than Americans. One clue that may help explain this paradox is their frequent consumption of grapes and red wines. Grape juice consumption has been shown to increase the antioxidant capacity in the blood and reduce oxidative damage to cholesterol.27
Both red wine and grape juice have been shown to increase the antioxidant capacity in the blood, protect against vascular damage, and prevent blood platelets from clumping together to form potentially serious blood clots.28
1 cup North American type grapes (92 g)
NUTRIENTS & UNITS
Water 75 g
Calories 58 kcal
Protein 0.58 g
Fat 0.32 g
Carbohydrate 15.78 g
VITAMINS
Vitamin A 9 RE
Vitamin C 3.7 mg
Thiamine 0.085 mg
Riboflavin 0.052 mg
Niacin 0.276 mg
MINERALS
Potassium 176 mg
Calcium 13 mg
Iron 0.27 mg
Magnesium 5 mg
Phosphorus 9 mg
Sodium 2 mg
Grapes do not continue to ripen after harvesting, so look for grapes that are well colored, firmly attached to the stem, firm, and wrinkle-free. Green grapes are usually the sweetest. After purchase, the grapes should be stored in the refrigerator, where they will maintain their freshness for several days.
Wash organic grapes; soak or spray nonorganic ones with a biodegradable wash, then rinse.
Pure grape juice is pretty sweet; you may want to dilute it with water or use it as a base for lemonade or cranberry juice. Try the recipes below and also Apple-Grape-Lemon, Gina’s Sweet Sunshine, and Zesty Cran-Apple.
GRAPE-GRAPEFRUIT
1 cup grapes
1 grapefruit, peeled
The kiwifruit was developed in New Zealand from a smaller, less-tasty fruit, the Chinese gooseberry. It is now grown in California and becoming more and more popular in America. The kiwifruit is a small oval that is brown and fuzzy on the outside; inside, it contains a sherbet green meat surrounding small jet black edible seeds.
Kiwifruits are rich in enzymes if juiced unpeeled and with the seeds. They are also rich in antioxidants including lutein and zeaxanthin that support eye health.29 In a study with 6- and 7-year-old children in northern and central Italy, the more kiwi or citrus fruit these children consumed, the less likely they were to have respiratory-related health problems including wheezing, shortness of breath, or night coughing.30
1 large kiwifruit (91 g)
NUTRIENTS & UNITS
Water 75.58 g
Calories 55 kcal
Protein 0.9 g
Fat 0.4 g
Carbohydrate 13.54 g
VITAMINS
Vitamin A 16 RE
Vitamin C 89 mg
Thiamine 0.018 mg
Riboflavin 0.046 mg
Niacin 0.455 mg
MINERALS
Potassium 302 mg
Calcium 24 mg
Iron 0.37 mg
Magnesium 27 mg
Phosphorus 37 mg
Sodium 4 mg
Kiwifruits should feel firm but not rock hard. They should give slightly when pressed.
Simply cut them up unpeeled or peeled. Kiwifruit mixes deliciously with most other fruits, especially grapes and oranges.
See Apple-Kiwi, Digestive Delight, and Mint Foam. And give these recipes a try, too:
KIWI-ORANGE
3 kiwifruits
2 oranges, peeled
KIWI-PAPAYA
3 kiwifruits
½ papaya, seeded and sliced
The lemon originated somewhere in Southeast Asia. Since the lemon tree is more sensitive to freezing temperatures than other citrus trees, it has been the most difficult to cultivate. But, unlike other citrus trees, the lemon tree bears fruit continuously. California and Florida lead the United States in the production of lemons.
Lemons are rich in vitamin C and potassium. The vitamin C content and storage capacity of lemons made them useful for sailors in the battle against scurvy during long voyages. Lemons also contain a substance known as d-limonene (see chapter 3), which is being used to dissolve gallstones and is showing extremely promising anticancer properties.31 The highest content of limonene is found in the peel and white spongy inner parts.
1 medium lemon, peeled (58 g)
NUTRIENTS & UNITS
Water 51.61 g
Calories 17 kcal
Protein 0.64 g
Fat 0.17 g
Carbohydrate 5.41 g
VITAMINS
Vitamin A 2 RE
Vitamin C 30.7 mg
Thiamine 0.023 mg
Riboflavin 0.012 mg
Niacin 0.058 mg
MINERALS
Potassium 80 mg
Calcium 15 mg
Iron 0.35 mg
Magnesium 4 mg
Phosphorus 9 mg
Sodium 1 mg
A ripe lemon should have a fine-textured skin with a deep yellow color and be firm to the touch. Deep yellow lemons are usually less acidic than the lighter or greenish yellow varieties. They are also usually thinner-skinned and yield a larger proportion of juice. Avoid dried-out, shriveled, or hard-skinned fruit.
Wash organic lemons; soak or spray nonorganic ones with a biodegradable wash, then rinse. You can use the peel if you are juicing less than half a lemon; otherwise, it is a good idea to peel it (see Grapefruit).
Lemon juice is usually too sour on its own; it must be mixed with other juices. Here is an easy recipe for lemonade that is outstanding: Juice 4 apples and ½ lemon with the skin and serve over crushed ice. See the Apple-Grape-Lemon, Grape-Lemon-Pineapple, Gina’s Sweet Sunshine, Ginger Ale, Kill the Cold, and Zesty Cran-Apple.
The lime is similar to the lemon, only smaller and greener. Like the lemon, the lime originated somewhere in Southeast Asia. Like lemons, limes were used by sailors to combat scurvy during long voyages, especially British sailors, hence the term limeys.
Limes do not differ much in nutritional value from lemons. They are an excellent source of vitamin C and provide good levels of vitamin B6, potassium, and folate. They also supply flavonoids and limonene.
Limes should be green in color and heavy for their size. If limes show purple to brown spots, this is a sign that they are decaying.
Wash organic limes; peel, then soak or spray nonorganic ones with a biodegradable wash, then rinse. You can use the peel if you are juicing less than half a lime; otherwise, it is a good idea to discard the peel (see Grapefruit). Lime juice is usually too sour on its own and must be mixed with other juices. The addition of lime seems to have a “cooling” effect.
Limes can be substituted for lemons in any recipe. See Apple Wonder.
Mangoes originated in India and are now grown in many tropical locations, including California, Hawaii, and Florida. Mangoes are one of the leading fruit crops of the world. In fact, more mangoes are consumed by more people on a regular basis than are apples.
Mangoes are a good source of potassium, vitamin C, carotenes, and flavonoids. Mangoes provide a rich assortment of antioxidants and have long been valued as a health-promoting fruit. Research conducted in 2002 by Dr. Sue Percival, an associate professor with the University of Florida’s Institute of Food and Agricultural Sciences, has shown that mangoes can inhibit the formation and growth of cancer cells.32 Interestingly, Dr. Percival compared an organic extract containing mango’s carotenes to a water-soluble mango extraction in their effectiveness against cancer formation. According to her findings, mango’s water-soluble portion was about 10 times more effective in preventing cancer cell formation than its carotenes. Compounds in the aqueous portion of the mango include not only water-soluble nutrients like vitamin C but also valuable flavonoid compounds.
Dr. Percival’s research confirmed earlier research conducted at the University of Hawaii in 1997. In this study, white blood cells from mice were exposed to cancer-causing substances and then to mango extract. Lab tests showed the mango’s ability to stop normal cells from turning into cancer cells.
Human evidence also demonstrates that mangoes can help fight cancer. A diet analysis of 64 patients with gallbladder cancer and 101 patients with gallstones showed that mango consumption was correlated with a 60 percent reduction in risk for gallbladder cancer—the highest reduction in risk for this cancer found for any fruit or vegetable.33
Mangoes also contain a number of enzymes including one similar to the papain in papayas, a well-known digestive aid. In tropical countries where the mango is grown, it is often used as a meat tenderizer since its powerful proteolytic enzymes help break down proteins. In addition to its papain-like enzyme, the mango also contains a number of other enzymatic compounds that help improve digestion including magneferin, katechol oxidase, and lactase.
Because of their high iron content, mangoes are used as blood builders in India and are suggested for the treatment of anemia and as a beneficial food for women, especially during pregnancy and menstruation. People who suffer from muscle cramps, stress, and heart problems can benefit from the high potassium and magnesium content, which also helps those with acidosis.
The mango may also offer some protection against infections. The Department of Epidemiology and International Health at the University of Alabama conducted a 4-month study of 176 Gambian children in which those who received dried mango were found to have higher blood levels of retinol (vitamin A) than those who were given placebo. Since vitamin A’s nickname is the “anti-infective vitamin,” the mango may literally be a lifesaving fruit in developing countries where there is a severe seasonal shortage of carotenoid-rich foods.34
Infants in Gambia and India were found to have the best gut integrity and thus the least intestinal disease and diarrhea during the 3 months when mangoes are in season in each country.35 Not surprisingly, the mango was also shown in a study conducted in Mexico to afford some protection against giardia, an organism responsible for severe diarrhea.36
One of the most delicious tropical fruits, the mango is sweet but can be safely enjoyed by persons with diabetes. When plasma glucose and insulin responses to various tropical fruits were compared, the glucose response curve to mango was the lowest of all.37
One mango, edible portion (no peel or pit), cup 100 g
NUTRIENTS & UNITS
Water 84 g
Energy 60 kcal
Protein 0.82 g
Fat 0.38 g
Carbohydrate 15 g
VITAMINS
Vitamin A 54 RE
Vitamin C 36 mg
Thiamin 0.03 mg
Riboflavin 0.04 mg
Niacin 0.7 mg
Vitamin B6 0.119 mg
Folic acid 43 mcg
MINERALS
Potassium 168 mg
Calcium 11 mg
Iron 0.16 mg
Magnesium 10 mg
Phosphorus 14 mg
Sodium 1 mg
A ripe mango will yield slightly to pressure. Mangoes should be yellowish green with a smooth skin and emit a sweet fragrance. Avoid fruit that is too hard or soft, bruised, and smells of fermentation. Although they come in all sizes, the larger ones are the easiest to use for juicing.
Wash organic mangoes; soak or spray nonorganic ones with a biodegradable wash, then rinse. Mangoes have a pit at the center, so you will need to cut this away and then cut the fruit into strips or wedges.
Mangoes yield a thicker juice, so you’ll want to juice them with fruits like apples, pears, and oranges that have a high water content. See Apricot-Mango Ambrosia. Also try these combinations:
MANGO-ORANGE
1 mango, pitted and sliced
2 oranges, peeled
MANGO-PAPAYA
1 mango, pitted and sliced
½ papaya, seeded and sliced
MANGO-PEAR
1 mango, pitted and sliced
2 pears, sliced
MANGO-PINEAPPLE
1 mango, pitted and sliced
½ pineapple with skin, sliced
The modern-day orange evolved from varieties native to southern China and Southeast Asia. Oranges are by far the leading fruit crop of the United States. Personally, I prefer the California orange (the Valencia) to the Florida variety, although the latter will typically generate more juice. Mandarin oranges, tangerines, tangelos, and citron provide benefits similar to those of the orange.
Everyone knows that oranges are an excellent source of vitamin C. Equally important to the nutritional value of oranges is its supply of flavonoids. The combination of vitamin C and flavonoids makes oranges a very valuable aid in strengthening the immune system, supporting connective tissues of our body like the joints, gums, and ground substance, and promoting overall good health. One of the most important flavonoids in oranges is hesperidin. Hesperidin has been shown to lower high blood pressure as well as cholesterol in animal studies and to have strong anti-inflammatory properties. Most of the hesperidin is found in the peel and inner white pulp of the orange rather than in its liquid orange center.38
The consumption of oranges and orange juice has been shown to protect against cancer, support the immune system, and help fight viral infections. In addition to vitamin C and flavonoids, oranges also contain good amounts of carotenes, pectin, potassium, and folic acid.
1 raw California orange (121 g)
NUTRIENTS & UNITS
Water 104.5 g
Calories 59 kcal
Protein 1.26 g
Fat 0.36 g
Carbohydrate 14.49 g
VITAMINS
Vitamin A 28 RE
Vitamin C 58.7 mg
Thiamine 0.205 mg
Riboflavin 0.048 mg
Niacin 0.332 mg
MINERALS
Potassium 217 mg
Calcium 48 mg
Iron 0.11 mg
Magnesium 12 mg
Phosphorus 21 mg
Sodium 0 mg
Fresh oranges are of the best quality when they are well colored, heavy, firm, and have a fine-textured skin. Look out for moldy; severely bruised; and soft, puffy oranges. Oranges keep well in the refrigerator for more than a week.
Peel the oranges, trying to retain as much of the white spongy portion as possible. Cut into wedges and feed into the juicer.
Orange juice is delicious on its own. Three oranges will usually yield more than 8 ounces of juice. See Apple-Orange, Apricot-Orange, Berry-Orange, Kiwi-Orange, Mango-Orange, Apricot-Mango Ambrosia, Cranberry Crush, Enzymes Galore, Gina’s Sweet Sunshine, Immune Power Fruit, Monkey Shake, Orange Aid and Potassium Punch. Try these recipes, too:
ORANGE-PAPAYA
2 oranges, peeled
½ papaya, seeded and sliced
ORANGE-PEACH
2 oranges, peeled
1 peach, pitted
The papaya originated in Central America. The green unripe papaya is the source of papain, a protein-digesting enzyme similar to bromelain. Papain is used commercially in many meat tenderizers.
Papayas are rich in antioxidant nutrients like carotenes, vitamin C, and flavonoids. They are also a very good source of folate, vitamin E, vitamin A, and potassium. In addition to providing protective benefits against cancer, heart disease, and other disease associated with free-radical damage, papayas are valued for their content of papain—an enzyme often used as a digestive aid. Although the ripe fruit does not contain as much papain as the unripe fruit, it does contain some papain. Papain has been used for a number of medicinal properties including use in such conditions as indigestion, chronic diarrhea, hay fever, sports injuries and other causes of trauma, and allergies. Basically, papain is used in a similar manner as bromelain from pineapple.
1 papaya, peeled (304 g)
NUTRIENTS & UNITS
Water 270 g
Calories 117 kcal
Protein 1.86 g
Fat 0.43 g
Carbohydrate 29.82 g
VITAMINS
Vitamin A 612 RE
Vitamin C 187.8 mg
Thiamine 0.082 mg
Riboflavin 0.097 mg
Niacin 1.028 mg
MINERALS
Potassium 780 mg
Calcium 72 mg
Iron 0.3 mg
Magnesium 31 mg
Phosphorus 16 mg
Sodium 8 mg
Papayas should be yellow-green in color and firm, but not rock hard, to the touch. Overmature papayas will be soft and will usually show signs of decay.
Wash organic papayas; soak or spray nonorganic ones with a biodegradable wash, then rinse. Papayas contain small black seeds, which are edible but quite bitter. I recommend that you cut the papaya in half, remove the seeds, and then cut it into slices.
Papaya juice is good on its own. See Apple-Papaya, Grapefruit-Papaya, Kiwi-Papaya, Mango-Papaya, Orange-Papaya, Enzymes Galore, Monkey Shake, and Potassium Punch. Also try the following recipes:
PAPAYA-PEAR
½ papaya, seeded and sliced
2 pears, sliced
PAPAYA-PINEAPPLE
½ papaya, seeded and sliced
½ pineapple with skin, sliced
The peach is native to China. There are numerous varieties of peaches, but there are two main types: freestone and clingstone. This refers to how easy it is to remove the pit from the fruit. Popular freestone varieties include Elberta, Hale, and Golden Jubilee. Popular clingstone varieties are the Fortuna, Johnson, and Sims. Nectarines are essentially peaches without the fuzz.
Eight ounces of pure peach or nectarine juice contain fewer than 100 calories yet provide some important nutrients like potassium, carotenes, flavonoids, and natural sugars. Peaches provide a good source of carotenes particularly beneficial for preventing macular degeneration, heart disease, and cancer.
1 peach (87 g)
NUTRIENTS & UNITS
Water 76.26 g
Calories 37 kcal
Protein 0.61 g
Fat 0.08 g
Carbohydrate 9.65 g
VITAMINS
Vitamin A 47 RE
Vitamin C 5.7 mg
Thiamine 0.025 mg
Riboflavin 0.036 mg
Niacin 0.861 mg
MINERALS
Potassium 171 mg
Calcium 5 mg
Iron 0.1 mg
Magnesium 6 mg
Phosphorus 11 mg
Sodium 0
Fresh peaches and nectarines should be fairly firm. They will ripen at home at room temperature if they are not fully ripe when purchased. The color indicates the variety of the peach rather than ripeness; hence color should not be used as a gauge for ripeness. Be on the lookout for bruises and signs of spoilage. Once they are ripe, store peaches in the refrigerator.
Wash organic peaches; soak or spray nonorganic ones with a biodegradable wash, then rinse. Cut in half, remove the stone being careful to get all of it, then slice into wedges.
Peaches yield a thicker juice, so you’ll want to juice them with apples or pears. See the Apple-Apricot-Peach, Cherry-Peach, Orange-Peach, and Potassium Punch. And try this one, too:
PEACH-PEAR
1 peach, pitted and sliced
2 pears, sliced
The pear originated in western Asia but is now cultivated throughout much of the world. There are numerous varieties of pears. The best varieties for juicing include the Bosc, D’Anjou, Bartlett, and Comice.
Pears are an excellent source of water-soluble fibers including pectin. In fact, pears are actually higher in pectin that apples. This makes them quite useful in helping to lower cholesterol levels as well as in toning the intestines.
Pears are often recommended by health care practitioners as a hypoallergenic fruit that is less likely to produce an adverse response than other fruits. Particularly in the introduction of first fruits to infants, pear is often recommended as a safe way to start.
Pears, like apples, can be added to vegetable-based juices to improve their flavor.
1 pear (166 g)
NUTRIENTS & UNITS
Water 139 g
Calories 98 kcal
Protein 0.65 g
Fat 0.66 g
Carbohydrate 25 g
VITAMINS
Vitamin A 3 RE
Vitamin C 6.6 mg
Thiamine 0.033 mg
Riboflavin 0.066 mg
Niacin 0.166 mg
MINERALS
Potassium 208 mg
Calcium 19 mg
Iron 0.41 mg
Magnesium 9 mg
Phosphorus 18 mg
Sodium 1 mg
As pears ripen, their skin color changes from green to the color characteristic for the variety. Bosc pears turn brown, D’Anjou and Bartlett pears turn yellow, and Comice pears have a green mottled skin. Fresh pears are best when they yield to pressure like an avocado does. Unripe pears will ripen at home if stored at room temperature. Once ripe, they should be refrigerated. Firm pears are much easier to juice than soft pears.
Wash organic pears; soak or spray nonorganic ones with a biodegradable wash, then rinse before cutting the pear into slices or wedges.
Pear juice is delicious on its own, and it also mixes quite well with many fruits and vegetables. Try the recipe below and also Apple-Pear-Ginger, Apricot-Pear, Berry Happy, Berry-Pear, Bowel Regulator, Cherry-Pear, Cranberry-Pear, Green Drink for Kids, Mango-Pear, Papaya-Pear, and Peach-Pear.
PEAR-PLUM
2 plums, pitted
2 pears, sliced
The pineapple is native to South America. The United States ranks as one of the world’s leading suppliers of pineapples, although the only state that produces them is Hawaii. The edible flesh of the pineapple has a characteristic flavor often described as a mixture of apple, strawberry, and peach.
Fresh pineapple is rich in bromelain, a group of sulfur-containing proteolytic (protein-digesting) enzymes that not only aid digestion but can also effectively reduce inflammation and swelling and have even been used experimentally as an anticancer agent. A variety of inflammatory agents are inhibited by the action of bromelain. In clinical human trials, bromelain has demonstrated significant anti-inflammatory effects, reducing swelling in inflammatory conditions such as acute sinusitis, sore throat, arthritis, and gout, and speeding recovery from injuries and surgery. To maximize bromelain’s anti-inflammatory effects, pineapple should be eaten alone between meals to prevent its enzymes being used up in digesting food.39
Pineapple is an excellent source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. For example, the key oxidative enzyme superoxide dismutase, which disarms free radicals produced within the mitochondria (the energy production factories within our cells), requires manganese. Just 1 cup of fresh pineapple juice supplies more than 50 percent of the daily value for this very important trace mineral.
1 cup diced peeled pineapple (155 g)
NUTRIENTS & UNITS
Water 135 g
Calories 77 kcal
Protein 0.6 g
Fat 0.66 g
Carbohydrate 19.21 g
VITAMINS
Vitamin A 4 RE
Vitamin C 23.9 mg
Thiamine 0.143 mg
Riboflavin 0.056 mg
Niacin 0.651 mg
MINERALS
Potassium 175 mg
Calcium 11 mg
Iron 0.57 mg
Magnesium 21 mg
Phosphorus 11 mg
Sodium 1 mg
The main thing to be concerned about is the presence of decayed or moldy spots. Check the bottom stem scar. Ripe pineapples have a fruity, fragrant aroma, are more yellow than green in color, and are heavier for their size.
Twist or cut off the top. Wash and scrub organic pineapples; soak or spray nonorganic ones with a biodegradable wash, then scrub and rinse. If your juicer will handle it, simply cut up the pineapple, skin and all, into pieces that can be fed into the juicer.
Pineapple is low in calories and makes a fantastic base for fruit drinks, especially when mixed with berries. See Berry-Pineapple, Cherry-Pineapple, Grape-Lemon-Pineapple, Grapefruit-Pineapple, Mango-Pineapple, Papaya-Pineapple, Digestive Delight, Don Juan, Enzymes Galore, Immune Power Fruit, Mike’s Favorite, Orange Aid, and Pineapple-Ginger Ale.
Like peaches and apricots, plums are classified as a drupe because of their hard pit or stone surrounded by soft, pulpy flesh with a thin skin. Plums originated in Europe and Asia. There are five main types: European, Japanese, American, damson, and ornamental. A prune is a dried plum, just like a raisin is a dried grape.
Plums and prunes are often used for their laxative effects. Prunes are more effective than plums in this capacity. Plums are good sources of carotenes, flavonoids, potassium, and iron. They contain neochlorogenic and chlorogenic acid, two related compounds that have well-documented antioxidant effects.
In a 2001 study, prunes were shown to help offset women’s significantly increased risk for accelerated bone loss during the first 3 to 5 years after menopause. When 58 postmenopausal women ate about 12 prunes each day for 3 months, they were found to have higher blood levels of enzymes and growth factors that indicate bone formation than women who did not consume prunes. Presumably consumption of plums or plum juice may offer similar benefit.40
1 plum (66 g)
NUTRIENTS & UNITS
Water 56.23 g
Calories 36 kcal
Protein 0.52 g
Fat 0.41 g
Carbohydrate 8.6 g
VITAMINS
Vitamin A 21 RE
Vitamin C 6.3 mg
Thiamine 0.028 mg
Riboflavin 0.063 mg
Niacin 0.33 mg
MINERALS
Potassium 113 mg
Calcium 2 mg
Iron 0.07 mg
Magnesium 4 mg
Phosphorus 7 mg
Sodium 0
Plums vary in color and size. They can be as small as a cherry or as large as a peach, and their skin can be green, yellow, blue, or purple. Select fresh plums based on the color characteristic to the variety. Ripe plums are firm to slightly soft. Avoid plums that have skin breaks or brownish discolorations or that are overly soft.
Wash organic plums; soak or spray nonorganic ones with a biodegradable wash, then rinse. Prunes can be rehydrated by soaking them in water (2 to 4 prunes per 1 cup water) for 24 hours and then added, along with the soaking water, to the blender.
See Pear-Plum and Bowel Regulator.
The pomegranate is one of the oldest fruits as well as richest in history and folklore. Native to the area of modern-day Iran and Iraq, the pomegranate has been cultivated since ancient times and has spread through the world. The fruit is about the size of an orange. The rind color can range from yellow-orange to deep reddish purple. Inside the fruit, there are a multitude of seed pips yielding a tangy, sweet, rich and flavorful juice.
Pomegranate juice appears to be particularly useful in improving heart and vascular health. It is remarkably rich in antioxidants, such as soluble polyphenols, tannins, and anthocyanins. Animal research has indicated that components of pomegranate juice can retard atherosclerosis, reduce plaque formation, and improve arterial health. Human clinical studies have supported the role of pomegranate juice (240 ml/day) in benefiting heart health.41 In one study of patients with high blood pressure, consumption of pomegranate juice for 2 weeks was shown to reduce systolic blood pressure by inhibiting an enzyme (serum angiotensin-converting enzyme) that causes vascular contraction.42 Juice consumption may also inhibit viral infections. Metabolites of pomegranate juice flavonoids localize specifically in the prostate gland, colon, and intestinal tissues, and clinical studies indicate that pomegranate juice supports the health of these tissues and fights cancer.43
Pomegranate contains a group of flavonoid components known as ellagitannins that are broken down into ellagic acid when ingested. This compound has been discussed previously under Apples and Berries. It exerts significant anticancer effects. Pomegranate is able to raise blood levels of ellagic acid, indicating that many of the ellagitannins are rapidly converted to ellagic acid. Many commercially available pomegranate extracts are being standardized to contain 40 percent (or more) ellagic acid; however, there is a synergistic action of several pomegranate constituents with ellagic acid, indicating that consumption of the full range of phytochemicals produces a greater effect beyond a high ellagic acid content.
Per 100 g (3.5 ounces) seed pips
NUTRIENTS & UNITS
Water 82 g
Calories 83 kcal
Protein 1.7 g
Fat 1.2 g
Carbohydrate 18.7 g
VITAMINS
Vitamin A 0 RE
Vitamin C 10 mg
Thiamine 0.07 mg
Riboflavin 0.05 mg
Niacin 0.29 mg
MINERALS
Potassium 113 mg
Calcium 10 mg
Iron 0.3 mg
Magnesium 12 mg
Phosphorus 36 mg
Sodium 0
Pomegranates should be plump and round and heavy for their size, with a rich, fresh color; they should be free of cuts and blemishes. Larger fruits promise more seeds and more juice. Whole fruits can be stored for a month in a cool, dry area or refrigerated up to 2 months.
The first step involves cutting off the crown of the pomegranate. This is the part with the stem at the top. Once the crown is removed, cut the pomegranate into four sections. Place the sections into a bowl of water and, using your fingers, gently roll the arils out from the membrane. Once the seed pips have been separated, drain out the water and you are ready to place them in the juice extractor.
Try the recipe below and also Berry Happy and Better Red Than Dead—Fruity Version.
POMEGRANATE-BLUEBERRY JUICE
1 cup pomegranate seeds
2 cups blueberries
Watermelons originated in Africa but have been cultivated since ancient times in Europe and Asia. Today watermelons are grown worldwide in tropical, semitropical, and temperate climates. The most common watermelon consumed in the United States is light to dark green with stripes or mottling on the outside covering a bright red flesh with dark brown or black seeds. The flesh can also be pink, orange, yellow, or white.
Watermelon, as its name would imply, is an excellent source of pure water. It is very low in calories. If watermelon juice is prepared using the rind and all, the nutritional quality improves dramatically, as the nutrients are highly concentrated in the rind and seeds. Watermelon is an excellent diuretic.
1 cup diced rindless, seedless watermelon (160 g)
NUTRIENTS & UNITS
Water 146.42 g
Calories 50 kcal
Protein 0.99 g
Fat 0.68 g
Carbohydrate 11.5 g
VITAMINS
Vitamin A 58 RE
Vitamin C 15.4 mg
Thiamine 0.128 mg
Riboflavin 0.032 mg
Niacin 0.32 mg
MINERALS
Potassium 186 mg
Calcium 13 mg
Iron 0.28 mg
Magnesium 17 mg
Phosphorus 14 mg
Sodium 3 mg
People tap on watermelons to determine if they sound hollow and are therefore ripe; however, this practice does not mean success. Look for watermelons that have a smooth surface and a cream-colored underbelly. Despite the best precautions, it is difficult to judge the quality of a watermelon without cutting it in half. When cut, indicators of a good watermelon include firm, juicy red flesh with dark brown to black seeds. The presence of white streaks in the flesh or white seeds usually indicates immaturity.
Wash, scrub, and rinse organic watermelon; soak or spray nonorganic watermelon with a biodegradable wash, then scrub and rinse. Cut the watermelon (rind and all) into long strips that will feed into the juicer.
Watermelon juice is best consumed alone or in combination with other melon juices. See Cantaloupe-Watermelon.
Fruits are delicious and extremely important to a healthful diet. They are packed full of a wide array of beneficial phytochemicals, especially flavonoids. Since fruits contain a fair amount of natural fruit sugar, it is generally recommended to limit your intake to no more than 8 ounces of fruit juice taken once or twice daily. The sugars in the fruit will be absorbed quite rapidly, which is great if you need some quick energy, but if you suffer from hypoglycemia, diabetes, candidiasis, or gout, more than 2 servings of fruit or fruit juice may aggravate your condition. If you have one of these conditions, I would recommend limiting your fruit juice consumption to 8 ounces at a time and no more than twice daily.