In Latin, the word vegetable means “to enliven or animate.” The name is appropriate, as vegetables do truly give us life. More and more evidence is accumulating that shows vegetables can prevent as well as treat many diseases, especially the chronic degenerative diseases like heart disease, cancer, diabetes, and arthritis. Vegetables provide the broadest range of nutrients and phytochemicals of any food class. They are rich sources of vitamins, minerals, carbohydrates, and protein. The little fat they contain is in the form of essential fatty acids. Vegetables provide high quantities of valuable phytochemicals, especially fiber and carotenes.
table 6.1. the origins of our modern vegetables
NORTHERN EUROPE
Beet
Broccoli
Brussels sprouts
Cabbage
Chives
Collards
Fennel
Horseradish
Mustard
Peas
Rutabaga
Turnip
Watercress
MEDITERRANEAN
Artichoke
Asparagus
Celery
Chard
Chickpea
Endive
Kale
Kohlrabi
Olive
Parsley
Parsnip
MIDDLE EAST
Fava bean
Cabbage
Carrot
Cauliflower
Cucumber
Lentil
Lettuce
Mustard
Radish
Spinach
Watercress
Yam
INDIA AND ASIA
Beet
Bok choy
Chives
Carrot
Eggplant
Garlic
Leek
Mung bean
Onion
Pea
Shallot
Turnip
Waterchestnut
NORTH AMERICA
Jerusalem artichoke
CENTRAL AMERICA
Common bean
Corn
Jicama
Peppers
Pumpkin
Squash
Sweet potato
Tomato
SOUTH AMERICA
Corn
Lima beans
Pepper
Potato
Sweet potato
Tomato
AFRICA
Fava bean
Cowpea
Okra
Yam
The best way to consume many vegetables is in their fresh, raw form, which provides many important phytochemicals in much higher concentrations. One exception is that it may not be wise to consume more than four servings per week of raw cabbage-family vegetables (including broccoli, cauliflower, and kale) because these foods in their raw state contain compounds that can interfere with thyroid hormone production.
When cooking vegetables, it is very important that they not be overcooked, as this will not only result in loss of important nutrients but it will also alter the flavor of the vegetable. Light steaming, baking, and quick stir-frying are the best ways to cook vegetables. Do not boil or overcook vegetables unless you are making soup, as much of the nutrients will be left in the water. If fresh vegetables are not available, frozen vegetables are preferred over their canned counterparts. Frozen vegetables retain higher nutrient and phytochemical levels than canned vegtables.
The asparagus is a member of the lily family native to the Mediterranean. It has been used as a medicinal plant in the treatment of arthritis and rheumatism and as a diuretic. Asparagus is now grown all over the world.
Asparagus is low in calories and carbohydrates but very rich in protein. In fact, a 4-ounce glass of asparagus juice contains more protein than 1 cup cooked rice or corn. Asparagus is also a good source for many vitamins and minerals, including vitamin C, riboflavin, and folic acid. Asparagus contains the amino acid asparagine, which when excreted in the urine can give off a strong odor. Don’t be alarmed; this is short-lived.
6 raw asparagus spears (100 g)
NUTRIENTS & UNITS
Water 92 g
Calories 32 kcal
Protein 2.5 g
Fat 0.2 g
Carbohydrate 5 g
VITAMINS
Vitamin A 16 RE
Vitamin C 33 mg
Thiamine 0.18 mg
Riboflavin 0.5 mg
Niacin 1.5 mg
Vitamin B6 0.18 mg
Folic acid 104 mcg
MINERALS
Potassium 278 mg
Calcium 22 mg
Iron 1 mg
Magnesium 18 mg
Phosphorus 62 mg
Sodium 2 mg
The best-quality asparagus will be firm and fresh, and the tips will be closed. The greener the stalk, the higher the concentration of nutrients and phytochemicals.
Wash organic asparagus; soak or spray nonorganic asparagus with a biodegradable wash, then rinse. Feed the asparagus into the juicer with the head end going in first.
Asparagus is pretty strong on its own. Add it to Basic Carrot-Apple, or try the following recipes:
ASPARAGUS-CARROT-CELERY
4 asparagus spears
3 carrots
2 celery ribs
ASPARAGUS-CELERY
6 asparagus spears
4 celery ribs
The string or snap bean originated in Mexico and Peru. Native Americans cultivated the plant northward and southward, and Spanish explorers took it to Europe.
String beans are an excellent source of protein and water-soluble fiber compounds, including gums and pectins. Legumes, in general, provide exceptional nutritional benefit to the diabetic. Numerous studies have shown a diet high in legumes will lead to better blood sugar control in diabetics. Presumably a great deal of the beneficial effects would exist in the juice.
1 cup raw string beans (135 g)
NUTRIENTS & UNITS
Water 124 g
Calories 36 kcal
Protein 1.84 g
Fat 0.18 g
Carbohydrate 8.26 g
VITAMINS
Vitamin A 71 RE
Vitamin C 11 mg
Thiamine 0.065 mg
Riboflavin 0.1 mg
Niacin 0.5 mg
Vitamin B6 0.28 mg
Folic acid 63.2 mcg
MINERALS
Potassium 151 mg
Calcium 61 mg
Iron 1.11 mg
Magnesium 29 mg
Phosphorus 33 mg
Sodium 17 mg
The beans should be fresh-looking and green in color, and they should audibly snap when broken. Avoid string beans that are dry and wrinkled in appearance.
Wash organic beans; soak or spray nonorganic ones with a biodegradable wash, then rinse.
String bean juice on its own is quite thick and not very tasty; a cup of beans can be juiced and added to Basic Carrot-Apple.
Beets belong to the same family as spinach and chard, the Chenopodiaceae family. Both the root and the leaves are eaten. Beets were originally cultivated in Europe and Asia but are now grown worldwide, both for food and as a source for sugar production.
The beet greens are higher in nutritional value than the roots, especially in calcium, iron, vitamin A, and vitamin C. Beet roots have long been used for medicinal purposes, primarily focusing on disorders of the liver. Beets have also gained recognition for their anticancer and heart health–promoting properties.
The pigment that gives beets their rich purple-crimson color—betacyanin—is a powerful cancer-fighting agent. The combination of their betacyanin and fiber content is probably the factor responsible for the protective role of beets against colon cancer noted in experimental studies.1 Beet fiber has also been shown to have a favorable effect on bowel function and cholesterol levels.2 In animal studies, beet fiber has been shown to increase the level of the antioxidant enzymes (specifically glutathione peroxidase and glutathione-S-transferase) as well as increase the number of special white blood cells responsible for detecting and eliminating abnormal cells. In a study in patients with stomach cancer, beet juice was found to be a potent inhibitor of the formation of nitrosamines and of the cell mutations caused by these compounds.3
The effects of beet juice on the heart and vascular system have actually been studied in several clinical evaluations with extremely beneficial results. In one of the first studies, researchers at Barts and the London School of Medicine discovered that drinking just 16 ounces of fresh beet juice a day significantly reduced systolic pressure (top number) and diastolic pressure (bottom number) up to 10 mm Hg in healthy subjects.4 Beet juice lowered blood pressure within just an hour with a peak drop occurring 3 to 4 hours after ingestion. These researchers showed that the decrease in blood pressure was due to the chemical formation of nitrite from the dietary nitrates in the juice. The dietary nitrate in the juice is converted in saliva into nitrite by bacteria on the tongue. The peak time of reduction in blood pressure correlated with the appearance and peak levels of nitrite in the blood. Once in the general circulation, nitrite can be converted to nitric oxide by the cells that line blood vessels. Nitric oxide is a powerful dilator of blood vessels. With the dilation of blood vessels there is less resistance to the blood being pumped resulting in lower blood pressure.
Since this initial study in 2008, several other studies have looked at the effect of drinking beet juice and its effects on raising blood nitrite levels.5 Although there are other dietary sources of nitrates, what is particularly interesting is that drinking beet juice is considerably more effective in raising blood nitrite levels than eating a very high intake of nitrate-rich foods. In fact, the level of nitrate in the diet has minimal impact on plasma nitrate and nitrite, but drinking a glass of beet juice at breakfast can significantly increase plasma nitrate and nitrite throughout the day. It should also be pointed out that eating cooked beets won’t give you the same quantity of nitrates as beet juice because the cooking process deteriorates some of the nitrates.
The most recent study on the blood-pressure-lowering effects of beet juice was conducted at the Baker IDI Heart and Diabetes Institute in Melbourne, Australia.6 In the study, 15 men and 15 women drank either 17.6 ounces of a beet juice beverage containing 500 g beet and apple juice (72 percent beet, 28 percent apple) or a placebo juice. The participants had their blood pressure measured at baseline and at least hourly for 24 hours following juice consumption using an ambulatory blood pressure monitor. This same procedure was repeated 2 weeks later, with those who drank the placebo on the first round receiving beet juice on the second and vice versa. The results were that drinking beet juice showed lowered systolic blood pressure by an average of 4 to 5 points after only 6 hours. Here is the significance of this effect: It would cut the rate of strokes and heart attacks by about 10 percent. In terms of lives, that would mean about 60,000 lives saved each year.
Beet juice can also have a positive effect on the body during exercise. Several studies have shown that six days of drinking a glass of beet juice enhanced overall physical performance and heart functioning during exercise.7 In a 2009 study, 12 male cyclists ingested 140 ml/day of a concentrated beet juice or a placebo (nitrate-depleted beet juice) for 6 days and were then crossed over to the other drink after a 14-day washout period.8 After supplementation on Day 6, subjects performed 60 minutes of submaximal cycling, followed by a 10 km time trial. Time-trial performance (953 versus 965 seconds) and power output (294 versus 288 watts) improved after the real beet juice compared with the placebo. In the submaximal cycling, the use of oxygen (VO2MAX) was lower with the real beet juice ingestion as well. What do all of these data mean? In short, beet juice promotes increased physical stamina and performance.
WARNING: Drinking a lot of beet juice can cause your urine and stools to look like they contain blood. Do not be alarmed—it is simply the red pigments in the beet juice.
2 beets without tops (163 g)
NUTRIENTS & UNITS
Water 142.22 g
Calories 77 kcal
Protein 2.41 g
Fat 0.23 g
Carbohydrate 16.3 g
VITAMINS
Vitamin A 3 RE
Vitamin C 17.9 mg
Thiamine 0.082 mg
Riboflavin 0.033 mg
Niacin 0.652 mg
Vitamin B6 0.08 mg
Folic acid 151 mcg
MINERALS
Potassium 528 mg
Calcium 25 mg
Iron 1.5 mg
Magnesium 34 mg
Phosphorus 78 mg
Sodium 118 mg
Good-quality beets should have their greens intact. The greens should be fresh-looking, with no signs of spoilage. Slightly flabby greens can be restored to freshness if stored in the refrigerator in water. If it is too late, simply cut off the greens. The beet root should be firm, smooth, and vibrant red-purple, not soft, wrinkled, and dull-colored. The smaller beets are generally better for juicing.
Wash organic beet roots or greens; soak or spray nonorganic ones with a biodegradable wash, then rinse.
Beet juice tends to be irritating to the throat and esophagus if consumed alone. Try the recipes below and also Better Red Than Dead, Better Red Than Dead—Fruity Version, Cleansing Cocktail, Color Me Red, Iron Plus, Liver Mover, and Liver Tonic.
BEET-CARROT
½ beet with top
4 carrots
BEET-CARROT-CELERY
½ beet with top
3 carrots
2 celery ribs
BEET-CARROT-PARSLEY
½ beet with top
4 carrots
½ handful of parsley
BEET-CARROT-PEPPER
½ beet with top
3 carrots
½ green or red bell pepper
BEET-CARROT-SPINACH
½ beet with top
3 carrots
½ cup spinach
BEET–SWEET POTATO
½ beet with top
1 sweet potato
1 apple, cut into wedges (optional)
Bitter melon, also known as balsam pear, is a tropical fruit widely cultivated in Asia, Africa, and South America. Usually the bitter-flavored unripe fruit is used as a vegetable. In addition to being part of the diet, unripe bitter melon has been used extensively in folk medicine as a remedy for diabetes. The ripe fruit is showing promise in the treatment of leukemia, but the ripe fruit is not readily available in the United States. Both unripe and ripe bitter melon are available primarily at Asian grocery stores.
The blood-sugar-lowering action of the fresh juice of the unripe bitter melon has been confirmed in scientific studies in animals and humans. Bitter melon contains a compound known as charantin that is more potent than the drug tolbutamide, which is often used in the treatment of type 2 diabetes to lower blood sugar levels. Bitter melon also contains an insulin-like compound referred to as polypeptide-P or vegetable insulin. Since polypeptide-P and bitter melon appear to have fewer side effects than insulin, they have been suggested as replacements for insulin in some patients. However, it may not be necessary to inject the material, as the oral administration of as little as 2 ounces of the juice has shown good results in clinical trials in patients with diabetes.9
Bitter melon has also been found to contain antiviral proteins.10 Two of these proteins, which are present in the seeds, fruit, and leaves of bitter melon, have been shown to inhibit the AIDS virus in vitro (in test tube studies). In 1996, the scientists conducting this research filed a U.S. patent on a novel protein they found and extracted from the fruit and seeds of bitter melon, which they named MAP 30. In addition to being “useful for treating tumors and HIV infections” (according to the patent), MAP 30 has also demonstrated powerful antiviral activity against other viruses including the herpes simplex virus. The ripe fruit of bitter melon has been shown to exhibit some rather profound anticancer effects, especially in leukemia and prostate cancer.11
The bitter melon is a green, cucumber-shaped fruit with gourdlike bumps all over it. It looks like an ugly cucumber. Choose smaller fruit, as you will not need, or want, much of the juice. The fruit should be firm, like a cucumber.
Wash organic bitter melon; soak or spray nonorganic bitter melon with a biodegradable wash, then rinse. Slice it into strips that can be fed into the juicer.
WARNING: Diabetics taking hypoglycemic drugs (such as glucophage, chlorpropamide, glyburide, or phenformin) may need to alter the dosage of these drugs if consuming bitter melon on a daily basis.
Bitter melon should not be eaten by pregnant women. Active constituents (the alpha and beta monorcharins) in bitter melon have been shown to stimulate the uterus and may cause preterm labor if used in pregnancy. Bitter melon may also produce a hypoglycemic effect. In pregnancy, hypoglycemia can result in untoward effects for both the mother and the fetus.
It is called bitter melon with good reason. But remember, in the clinical studies the dose was only 2 ounces. I would recommend just taking it on its own, because its flavor is extremely difficult to mask. However, you can try combining it with 8 ounces Basic Carrot-Apple.
A member of the cruciferous, or cabbage, family of vegetables, broccoli developed from wild cabbage native to Europe, was improved by the Romans and later-day Italians, and is now cultivated throughout the world.
Broccoli is one of the most nutrient-dense foods. A 1-cup serving provides about the same amount of protein as a cup of corn or rice, but less than one-third the calories. Broccoli is one of the richest sources of vitamin C. Like the other members of the cabbage family, broccoli is demonstrating remarkable anticancer effects (see Cabbage), particularly in breast cancer.
One of the key cancer-fighting compounds in broccoli is sulforaphane. This compound was first identified in broccoli sprouts grown in plastic laboratory dishes by scientists at the Johns Hopkins University School of Medicine in Baltimore. These researchers were investigating the anticancer compounds present in broccoli when they discovered that broccoli sprouts contain anywhere from 30 to 50 times the concentration of protective chemicals that are found in mature broccoli plants.12 Feeding sulforaphane-rich broccoli sprout extracts dramatically reduced the frequency, size, and number of tumors in laboratory rats exposed to a standard carcinogen. Human studies with sulforaphane and other broccoli components have shown that these compounds stimulate the body’s production of detoxification enzymes and exert antioxidant effects.13
Preliminary studies suggest that to cut the risk of cancer in half, the average person would need to eat about 2 pounds of broccoli or similar vegetables per week. Because the concentration of sulforaphane is much higher in broccoli sprouts than in mature broccoli, the same reduction in risk theoretically might be had with a weekly intake of just a little over an ounce of sprouts.
Sulforaphane may also be proven to be effective for helping the body get rid of Helicobacter pylori.14 These bacteria are responsible for most peptic ulcers and also increase a person’s risk of getting gastric cancer threefold to sixfold; they are also a causative factor in a wide range of other stomach disorders including gastritis, esophagitis, and acid indigestion.
⅔ cup raw broccoli (100 g)
NUTRIENTS & UNITS
Water 91.46 g
Calories 26 kcal
Protein 2.81 g
Fat 0.29 g
Carbohydrate 4.76 g
VITAMINS
Vitamin A 207 RE
Vitamin C 56.4 mg
Thiamine 0.053 mg
Riboflavin 0.096 mg
Niacin 0.47 mg
Vitamin B6 0.13 mg
Folic acid 67 mcg
MINERALS
Potassium 212 mg
Calcium 56 mg
Iron 0.81 mg
Magnesium 18 mg
Phosphorus 50 mg
Sodium 24 mg
Broccoli should be dark green, deep sage green, or purplish green, depending on the variety. The stalks and stems should be tender and firm. Yellowed or wilted leaves indicate loss of much of the nutritional value. Avoid wilted, soft, and noticeably aged broccoli.
Wash organic broccoli; soak or spray nonorganic broccoli with a biodegradable wash, then rinse. Slice the broccoli into strips. Feed the broccoli into the juicer headfirst.
Broccoli juice needs to be mixed with other juices to make it more palatable. Juice ½ cup broccoli and add it to Basic Carrot-Apple. In addition to the recipes below try Cruciferous Surprise, Everything but the Kitchen Sink, High C, and Iron Plus.
BROCCOLI-CARROT-CELERY
1 broccoli spear
3 carrots
1 celery rib
BROCCOLI-CARROT-PARSLEY
1 broccoli spear
3 carrots
½ cup parsley
Like broccoli, Brussels sprouts evolved from the wild cabbage. They were developed to its present form near Brussels (hence the name). They are cultivated throughout the world. In the United States, almost all Brussels sprouts come from California.
Brussels sprouts are similar in nutritional quality to broccoli. As a member of the cabbage family, Brussels sprouts are being investigated for their anticancer properties (see Cabbage).
1 cup raw Brussels sprouts (150 g)
NUTRIENTS & UNITS
Water 136 g
Calories 60 kcal
Protein 4 g
Fat 0.8 g
Carbohydrate 13.5 g
VITAMINS
Vitamin A 112 RE
Vitamin C 96 mg
Thiamine 0.16 mg
Riboflavin 0.124 mg
Niacin 0.92 mg
Vitamin B6 0.28 mg
Folic acid 94 mcg
MINERALS
Potassium 494 mg
Calcium 56 mg
Iron 1.88 mg
Magnesium 32 mg
Phosphorus 88 mg
Sodium 34 mg
Brussels sprouts should be firm and fresh in appearance, with a good green color. Avoid ones with dull, wilted, or yellow leaves.
Wash organic Brussels sprouts; soak or spray nonorganic ones with a biodegradable wash, then rinse.
The phosphorus content of Brussels sprouts is nearly twice as high as their calcium content, and high phosphorus consumption has been linked to osteoporosis, because it will reduce the utilization and promote the excretion of calcium. Therefore, it is wise to juice Brussels sprouts with foods higher in calcium, like kale, spinach, and parsley. Brussels sprouts are pretty strong on their own; add ½ cup or 4 sprouts to Basic Carrot-Apple.
BRUSSELS SPROUTS–CARROT–SPINACH
4 Brussels sprouts
3 carrots
½ cup spinach
The cruciferous family of vegetables includes cabbage, broccoli, cauliflower, Brussels sprouts, kale, collard, mustard, radishes, rutabagas, turnips, and other common vegetables. This family of vegetables is receiving much attention for its impressive anticancer properties (discussed below).
The modern-day cabbage developed from wild cabbage that was brought to Europe from Asia by roving bands of Celtic people around 600 BC. Cabbage spread as a food crop throughout northern Europe (Germany, Poland, Russia, Austria) because it was well adapted to cooler climates, had high yields per acre, and could be stored over the winter in cold cellars.
There are numerous types of cabbage, including different varieties of red and green cabbage. Varieties of cabbage are now cultivated throughout much of the northern latitudes of the Northern Hemisphere.
The cabbage family of vegetables offers numerous health benefits. From a nutrient standpoint, cabbage provides excellent levels of many known nutrients, including vitamin C, potassium, iron, and calcium. But perhaps more important than the nutrient content of cabbage is the phytochemical level. The cabbage family contains more phytochemicals with demonstrable anticancer properties than any other vegetable family. In fact, one of the American Cancer Society’s key dietary recommendations to reduce the risk of cancer is to include in the diet on a regular basis cruciferous vegetables.
table 6.2. phytochemicals in cabbage with anticancer properties
COMPOUND: Dithioltiones
METHOD OF ACTION: Induce antioxidant and detoxification mechanisms
COMPOUND: Indoles
METHOD OF ACTION: Induce antioxidant and detoxification mechanisms; improve metabolism of estrogen
COMPOUND: Coumarins
METHOD OF ACTION: Block reaction of cancer-causing compounds at key sites
COMPOUND: Phenols
METHOD OF ACTION: Induce detoxification enzymes and prevent the formation of carcinogens
As is evident in table 6.2, the phytochemicals in cabbage work primarily by increasing antioxidant defense mechanisms as well as improving the body’s ability to detoxify and eliminate harmful chemicals and hormones. The anticancer effects of cabbage-family vegetables have been noted in population studies. Consistently, the higher the intake of cabbage-family vegetables, the lower the rates of cancer, particularly breast cancer.15
Cabbage-family vegetables’ chief anticancer phytochemicals are known as glucosinolates. The chief glucosinolate is indole-3-carbinol (I3C)—a compound formed from parent compounds whenever cruciferous vegetables are crushed or cut. Juicing is a fantastic way to dramatically form I3C in cabbage-family vegetables. The breaking of the cruciferous vegetable cells in juicing causes activation of the enzymes that make the I3C. Cooking deactivates this enzyme. IC3 and other glucosinolates are antioxidants and potent stimulators of natural detoxifying enzymes in the body. I3C is converted in the stomach to several compounds, including diindolymethane (DIM). Studies have shown that increasing the intake of cabbage-family vegetables or taking I3C or DIM as a dietary supplement significantly increased the conversion of estrogen from cancer-producing forms to nontoxic breakdown products.16
Fresh cabbage juice has also been shown to be extremely effective in the treatment of peptic ulcers, usually in less than 7 days (discussed fully in chapter 8).17
Cabbage-family vegetables contain goitrogens, compounds that can interfere with thyroid hormone action in certain situations (low iodine levels, primarily). The goitrogens are largely isothiocyanates that block the utilization of iodine; however, there is no evidence that these compounds in cruciferous vegetables interfere with thyroid function to any significant degree when dietary iodine levels are adequate. Therefore, it is a good idea if large quantities of cruciferous vegetables (more than four servings a day) are being consumed that the diet also contain adequate amounts of iodine. Iodine is found in kelp and other seaweeds, vegetables grown near the sea, seafood, iodized salt, and food supplements. Rutabagas and turnips contain the highest concentration of the goitrogens, so do not consume these raw very often.
½ head raw cabbage (500 g)
NUTRIENTS & UNITS
Water 420 g
Calories 108 kcal
Protein 5.5 g
Fat 0.82 g
Carbohydrate 24.4 g
VITAMINS
Vitamin A 57 RE
Vitamin C 215 mg
Thiamine 0.23 mg
Riboflavin 0.14 mg
Niacin 1.4 mg
Vitamin B6 0.43 mg
Folic acid 207 mcg
MINERALS
Potassium 1,116 mg
Calcium 212 mg
Iron 2.5 mg
Magnesium 67 mg
Phosphorus 110 mg
Sodium 82 mg
Cabbage should appear fresh and crisp with no evidence of decay or worm injury.
Wash organic cabbage; soak or spray nonorganic cabbage with a biodegradable wash, then rinse. Cut the cabbage into slender wedges that can be fed into the juicer.
Cabbage juice is pretty strong on its own. See the recipes below and also Cruciferous Surprise, Purple Cow, and Vitamin U for Ulcer.
CABBAGE-CARROT-CELERY
½ head of cabbage, cut into wedges
3 carrots
2 celery ribs
CABBAGE-CARROT-PARSLEY
½ head of cabbage, cut into wedges
3 carrots
½ cup parsley
Carrots are believed to have originated in the Middle East and Asia. The earlier varieties were mostly purple and black. Apparently the modern-day carrot was originally a mutant variety lacking certain purple or black pigments. Carrots are now cultivated worldwide.
The carrot is the king of vegetables. Of the commonly consumed vegetables, it is the highest source of pro–vitamin A carotenes. In fact, as shown below, two carrots provide roughly 4,050 retinol equivalents, or roughly four times the RDA for vitamin A. But, unlike vitamin A, beta-carotene and other carotenes in carrots do not cause toxicity. Carrots are full of many other nutrients and anutrients, but it is their carotene content that is most talked about.
Carrots are an excellent source of antioxidant compounds that help protect against cardiovascular disease and cancer and also promote good vision, especially night vision. In one study that examined the diets of 1,300 older adults in Massachusetts, those who had at least one serving of carrots and/or squash each day had a 60 percent reduction in their risk of heart attacks compared to those who ate less than one serving of these carotenoid-rich foods per day.18
High carotene intake has been linked with a 20 percent decrease in postmenopausal breast cancer and an up to 50 percent decrease in the incidence of cancers of the bladder, cervix, prostate, colon, larynx, and esophagus. Extensive human studies suggest that a diet including as little as one carrot per day could conceivably cut the rate of lung cancer in half.19
carrots, yellow skin, and safety
Eating a lot of carrots or carrot juice can lead to excess carotenes being stored in adipose tissue, the liver, other organs (the adrenals, testes, and ovaries have the highest concentrations), and the skin. Carotenes from carrots deposited in the skin can result in a yellowing of the skin known as carotenodermia. This occurrence is not serious. Carotenodermia is not directly attributable to dietary intake or supplementation; however, it may be indicative of a deficiency in a necessary factor that converts beta-carotene into vitamin A such as zinc, thyroid hormone, vitamin C, or protein.
The ingestion of large amounts of carrots or carrot juice (0.45 to 1.0 kg of fresh carrots per day for several years) has, however, been shown to cause a decrease in the number of white blood cells as well as menstrual disorders.20 Although the blood carotene levels of these patients did reach levels (221 to 1,007 mcg/dl) similar to those of patients taking high doses of beta-carotene supplements for medical reasons (typically 800 mcg/dl), the disturbances are due to some other factor in carrots, as neither of these effects nor any others have been observed in subjects consuming very high doses of pure beta-carotene equivalent to 4 to 8 pounds of raw carrots over long periods of time.21
Since carrots are among the 20 foods on which pesticide residues have been most frequently found, choose carrots grown organically.
2 raw carrots (144 g)
NUTRIENTS & UNITS
Water 126 g
Calories 62 kcal
Protein 1.5 g
Fat 0.28 g
Carbohydrate 14.6 g
VITAMINS
Vitamin A 4,050 RE
Vitamin C 13.4 mg
Thiamine 0.14 mg
Riboflavin 0.84 mg
Niacin 1.3 mg
Vitamin B6 0.2 mg
Folic acid 20 mcg
MINERALS
Potassium 466 mg
Calcium 38 mg
Iron 0.72 mg
Magnesium 22 mg
Phosphorus 64 mg
Sodium 50 mg
Carrots should be fresh-looking, firm, smooth, and vibrantly colored. Avoid carrots that have cracks, are bruised, or have mold growing on them. The deeper the orange, the more beta-carotene present in the carrot. Avoid carrots that are excessively cracked as well as those that are limp or rubbery (a sign of age). In addition, if the carrots do not have their tops attached, look at the stem end and ensure that it is not darkly colored as this is also a sign of age. If the green tops are attached, they should be brightly colored and feathery, not wilted. Since the sugars are concentrated in the carrots’ core, generally those with larger diameters will have a larger core and therefore be sweeter.
Carrots are hardy vegetables that will keep longer than many others if stored properly. The trick to preserving the freshness of carrot roots is to minimize the amount of moisture they lose. To do this, make sure to store them in the coolest part of the refrigerator in a perforated plastic bag or wrapped in a paper towel, which will reduce the amount of condensation that is able to form. They should be able to keep fresh for about 2 weeks. Carrots should also be stored away from apples, pears, potatoes, and other fruits and vegetables that produce ethylene gas since it will cause them to become bitter.
If you purchase carrot roots with attached green tops, the tops should be cut off before storing in the refrigerator since they will cause the carrots to wilt prematurely as they pull moisture from the roots. While the tops can be stored in the refrigerator, kept moist by being wrapped in a damp paper, they should really be used soon after purchase since they are fragile and will quickly begin to wilt.
Wash organic carrots; soak or spray nonorganic ones with a biodegradable wash, then scrub and rinse. It is recommended that you cut off the carrot tops. At the very least, do not juice more than a few carrot greens, as they are a rich source of compounds that once absorbed into the body can react with sunlight to produce a severe sunburn or rash. Feed the carrots into the juicer fat end first to avoid getting the carrot stuck.
Carrot juice is one of the most popular juices because it is delicious on its own. Its sweet flavor makes it a valuable addition to many bitter-tasting vegetable juices. Try the recipes below and also Asparagus-Carrot-Celery, Beet-Carrot, Beet-Carrot-Celery, Beet-Carrot-Parsley, Beet-Carrot-Pepper, Beet-Carrot-Spinach, Broccoli-Carrot, Broccoli-Carrot-Celery, Broccoli-Carrot-Parsley, Brussels Sprouts–Carrot–Spinach, Cabbage-Carrot, Cabbage-Carrot-Celery, Cabbage-Carrot-Parsley, Basic Carrot-Apple, Better Red Than Dead, Bone Builder’s Cocktail, Cholesterol-Lowering Tonic, Cleansing Cocktail, Cruciferous Surprise, Diuretic Formula, Energizer, Everything but the Kitchen Sink, Ginger Hopper, Immune Power Veggie, Iron Plus, Jicama-Carrot-Apple, Liver Tonic, Popeye’s Power Drink, Potassium Power, Super V-7, and Vitamin U for Ulcer.
CARROT-CAULIFLOWER
4 carrots
1 cup cauliflower
CARROT-CELERY
4 carrots
4 celery ribs
CARROT-CELERY-PARSLEY
4 carrots
3 celery ribs
½ cup parsley
CARROT-CUCUMBER-PARSLEY
4 carrots
½ cucumber
½ cup parsley
CARROT–DANDELION GREENS
5 carrots
½ cup dandelion greens
CARROT–DANDELION ROOT
4 carrots
1 dandelion root
CARROT-DANDELIONS-SPINACH
4 carrots
1 dandelion root
½ cup spinach
CARROT-FENNEL
4 carrots
½ fennel bulb
CARROT–JERUSALEM ARTICHOKE
4 carrots
1 cup Jerusalem artichoke
CARROT-JICAMA
5 carrots
½ cup jicama
CARROT-KALE
5 carrots
3 kale leaves
CARROT-LEEK-PARSLEY
4 carrots
1 leek
1 cup parsley
CARROT-LETTUCE
4 carrots
1 head of lettuce, cut into wedges
CARROT-ONION-PARSLEY
4 carrots
½ onion
1 cup parsley
CARROT-RADISH
4 carrots
¼ Daikon radish or 2 radishes with greens
CARROT-SPINACH
5 carrots
1 cup spinach
CARROT-TURNIP
4 carrots
1 turnip with greens
CARROT-WHEATGRASS
5 carrots
½ cup wheatgrass
CARROT–SWEET POTATO
4 carrots
½ sweet potato
Like broccoli and Brussels sprouts, cauliflower also evolved from the wild cabbage. It is thought that the original variety may have come from Asia, but it was in Italy that it was developed to its present form. Because cauliflower is susceptible to both frost and hot weather, over 80 percent of the U.S. crop is produced in California.
Cauliflower is not as nutrient dense as many of the other cabbage-family vegetables. Cauliflower is white because of the ribbed, coarse green leaves that protect the curd from sunlight, thereby impeding the development of chlorophyll. While this process contributes to the white coloring of most of the varieties, cauliflower can also be found in light green and purple colors. Its white color is a sign that it has much less of the beneficial carotenes and chlorophyll. Cauliflower is a good source of boron (see this page), as it will not grow well in boron-deficient soil. For the anticancer properties of cauliflower, see Cabbage.
1 cup raw cauliflower, cut into 1-inch pieces (100 g)
NUTRIENTS & UNITS
Water 92.26 g
Calories 24 kcal
Protein 2 g
Fat 0.18 g
Carbohydrate 4.9 g
VITAMINS
Vitamin A 2 RE
Vitamin C 71.5 mg
Thiamine 0.76 mg
Riboflavin 0.057 mg
Niacin 0.63 mg
Vitamin B6 0.231 mg
Folic acid 66 mcg
MINERALS
Potassium 355 mg
Calcium 29 mg
Iron 0.58 mg
Magnesium 14 mg
Phosphorus 46 mg
Sodium 15 mg
Cauliflower should be fresh-looking, with clean, white-colored flower heads and crisp fresh leaves. Avoid cauliflower with wilted leaves, dirty flower heads, or obvious signs of decay.
Wash organic cauliflower; soak or spray nonorganic cauliflower with a biodegradable wash, then scrub and rinse. Cut the cauliflower into pieces that will easily fit into the juicer.
Straight cauliflower juice is pretty strong; mix ½ cup with Basic Carrot-Apple or Energizer.
Celery is a member of the umbelliferous family along with carrots, parsley, and fennel. Modern celery evolved from wild celery native to the Mediterranean, where its seeds were once widely used as a medicine, particularly as a diuretic.
Celery is an excellent source of vitamin C and fiber. It is a very good source of potassium, folate, vitamin B6, and vitamin B1. Celery is a good source of calcium and vitamin B2. While it is true that celery contains higher amounts of sodium than most other vegetables, the sodium levels are offset by relatively very high levels of potassium. Furthermore, the amount is not significant even for the most salt-sensitive individuals. One celery rib contains approximately 35 mg sodium. Because celery juice is rich in potassium and sodium, it makes a great electrolyte replacement drink.
Celery contains phytochemicals known as coumarins that are being shown to tone the vascular system and lower blood pressure; they may also be useful in cases of migraines. Two researchers at the University of Chicago Medical Center have performed studies on a coumarin compound found in celery, 3-n-butylphthalide (3nB), and found that it can indeed lower blood pressure.22 In animal studies, a very small amount of 3nB lowered blood pressure by 12 to 14 percent and also lowered cholesterol by about 7 percent. The equivalent dose in humans can be supplied in about 4 celery ribs. The research was prompted by the father of one of the researchers, who after eating ¼ pound celery every day for 1 week observed his blood pressure dropped from 158/96 to a normal reading of 118/82.
Clinical research indicates that celery may be particularly helpful for sufferers of gout as 3nB appears to significantly lower the production of uric acid.23 Celery may also help lower cholesterol, prevent cancer by improving detoxification, and extend lifespan.24 In the animal model of Alzheimer’s disease, 3nB treatment significantly improved learning deficits as well as long-term spatial memory.25 3nB treatment also significantly reduced total cerebral beta-amyloid plaque deposition that is the hallmark brain lesion of Alzheimer’s. The researchers concluded “3nB shows promising preclinical potential as a multitarget drug for the prevention and/or treatment of Alzheimer’s disease.”
3 raw celery ribs (120 g)
NUTRIENTS & UNITS
Water 114 g
Calories 18 kcal
Protein 0.8 g
Fat 1.4 g
Carbohydrate 4.4 g
VITAMINS
Vitamin A 16 RE
Vitamin C 7.6 mg
Thiamine 0.04 mg
Riboflavin 0.04 mg
Niacin 0.36 mg
Vitamin B6 0.036 mg
Folic acid 10.6 mcg
MINERALS
Potassium 340 mg
Calcium 44 mg
Iron 0.6 mg
Magnesium 14 mg
Phosphorus 32 mg
Sodium 106 mg
The best celery is light green, fresh-looking, and crisp. The ribs should snap, not bend. Limp, pliable celery should be avoided.
Cut the bottom portion to separate the ribs and allow for complete cleaning. Wash organic celery; soak or spray nonorganic celery with a biodegradable wash, then rinse.
Celery juice can be quite satisfying on its own, but it is usually mixed with other juices. See the recipes below and also Asparagus-Carrot-Celery, Asparagus-Celery, Beet-Carrot-Celery, Broccoli-Carrot-Celery, Cabbage-Carrot-Celery, Carrot-Celery, Apple Wonder, Cleansing Cocktail, Cucumber-Celery Cooler, Cucumber-Celery Mojito Cooler, Diuretic Formula, Everything but the Kitchen Sink, Femme Fatale, Go Away Gout, Go Away Pain, Go Green Drink, Go-Go Green Drink, Potassium Power, Super V-7, Vitamin U for Ulcer, and Waldorf Salad.
CELERY-CABBAGE
4 celery ribs
½ head of cabbage, cut into wedges
CELERY-CUCUMBER
4 celery ribs
½ cucumber
CELERY-CUCUMBER-KALE
4 celery ribs
½ cucumber
3 kale leaves
CELERY-CUCUMBER-PARSLEY
4 celery ribs
½ cucumber
½ cup parsley
CELERY-CUCUMBER-PARSLEY-SPINACH
4 celery ribs
½ cucumber
½ cup parsley
½ cup spinach
CELERY–DANDELION GREENS
4 celery ribs
1 cup dandelion greens
CELERY-FENNEL
4 celery ribs
½ fennel bulb
CELERY-FENNEL-PARSLEY
4 celery ribs
½ fennel bulb
½ cup parsley
CELERY-LETTUCE-SPINACH
4 celery ribs
1 head of lettuce, cut into wedges
½ cup spinach
The cucumber is a tropical plant that originated in Southeast Asia. Cucumbers are refreshing vegetables in their fresh form; unfortunately, over 70 percent of the U.S. cucumber crop is used to make pickles. This fact means that most cucumbers are consumed as pickles, a less nutritious form.
Fresh cucumbers are composed primarily of water. The hard skin of the cucumber is an excellent source of some important minerals like silica, which contributes to the strength of connective tissue, which includes the intracellular cement, muscles, tendons, ligaments, cartilage, and bone. Without silica, connective tissue would not be properly constructed. Cucumber juice is often recommended as a source of silica and as a way to improve the complexion and the health of the skin.
Cucumbers should be well shaped and medium to dark green in color. Avoid withered, shriveled, and yellow ones. Try to buy cucumbers that have not been waxed.
1 raw cucumber (301 g)
NUTRIENTS & UNITS
Water 289 g
Calories 39 kcal
Protein 1.63 g
Fat 0.39 g
Carbohydrate 8.76 g
VITAMINS
Vitamin A 14 RE
Vitamin C 0.09 mg
Thiamine 0.06 mg
Riboflavin 0.9 mg
Niacin 0.752 mg
Vitamin B6 0.156 mg
Folic acid 42 mcg
MINERALS
Potassium 448 mg
Calcium 42 mg
Iron 0.84 mg
Magnesium 33 mg
Phosphorus 51 mg
Sodium 6 mg
Wash organic cucumbers; soak or spray nonorganic ones with a biodegradable wash, then rinse. Waxed cucumbers should be peeled.
Cucumber juice on its own is not that satisfying; it’s best mixed with other juices. See the recipes below and also Carrot-Cucumber-Parsley, Celery-Cucumber, Celery-Cucumber-Parsley, Celery-Cucumber-Parsley-Spinach, Celery-Cucumber-Kale),Cucumber Celery Cooler, Cucumber-Celery Mojito Cooler, Everything but the Kitchen Sink, Salad in a Glass, and Super V-7.
CUCUMBER-TOMATO-WATERCRESS
½ cucumber
2 tomatoes, quartered
1 bunch of watercress
Radishes are discussed at length below. The daikon radish deserves its own section because it is an ideal root vegetable for juicing—it’s large, has a high water content, and is packed full of health benefits.
Daikon in Japanese translates to “large root.” The daikon radish is used in a variety of forms in Japanese cuisine. For example, daikon is also frequently grated and mixed into ponzu (a soy sauce and citrus juice condiment) as a dip. Daikon radish sprouts are used for salad or garnishing of sashimi. Daikon is also central to the cuisines of China, Korea, India, and in food throughout the rest of Asia.
Raw daikon is used throughout Asia not only to complement the taste of foods but also to aid in their digestion. Raw daikon is abundant in digestive enzymes. In Japan, restaurants serve grated daikon in tempura dip to help digest oils and shredded daikon with sushi to help digest the protein. It is important, however, to drink daikon juice immediately because in just 30 minutes nearly 50 percent of its enzymes are lost.
Since the daikon radish belongs to the cabbage family, it has many anticancer properties (see discussion of cabbage). It helps prevent the formation of cancer-causing compounds in the body, such as nitrosamines, as well as aids in their elimination. All radish varieties are highly valued for their effects in improving processes within the liver that enhance the detoxification of harmful compounds.
Daikon exerts diuretic activity helping the body get rid of excess fluid. It is also very useful in upper respiratory infections, exerting a decongesting effect to help thin respiratory mucus.
All varieties of radishes and their greens are very low in calories and an excellent source of vitamin C.
1 cup, diced, 100 g
NUTRIENTS & UNITS
Water 63 g
Calories 16 kcal
Protein 0.68 g
Fat 0.7 g
Carbohydrate 1.9 g
VITAMINS
Vitamin A 2 RE
Vitamin C 15 mg
Thiamin 0.02 mg
Riboflavin 0.02 mg
Niacin 0.25 mg
Vitamin B6 0.07 mg
Folic acid 25 mcg
MINERALS
Potassium 233 mg
Calcium 25 mg
Iron 0.34 mg
Magnesium 10 mg
Phosphorus 20 mg
Sodium 14 mg
Daikon radishes should be firm with no visible signs of mold or spoilage. Avoid soft, withered, shriveled, or discolored ones. Daikons can be stored for up to 2 weeks.
Daikon radishes should be washed thoroughly and cut lengthwise for preparation to feed into the juicer.
Daikon radish juice can have a strong taste, so it is often mixed with carrot, celery, or apple juices. But, of course, if you like things a bit pungent and spicy, it’s a great addition to any juice recipe. See Cruciferous Surprise Extreme, Digestive Fire, Diuretic Formula Plus, Enzymes Galore Plus, Ginger Hopper Plus, Immune Power Veggie Extreme, Liver Mover, Liver Tonic, Liver Tonic Plus, Some Like It Hot, Spicy Jicama Fiesta, and Tomato Zest.
The dandelion is a perennial plant with an almost worldwide distribution. While many individuals consider the dandelion an unwanted weed, herbalists all over the world have revered this valuable herb. Its name is a corruption of the French for “tooth-of-the-lion” (dent-de-lion), which describes the herb’s leaves with their several large, pointed teeth. Its scientific name, Taraxacum, is from the Greek taraxos (disorder) and akos (remedy). This alludes to dandelions’ ability to correct a multitude of disorders. Dandelions have a long history of folk use throughout the world. In Europe, dandelions were used in the treatment of fevers, boils, eye problems, diarrhea, fluid retention, liver congestion, heartburn, and various skin problems. In China, dandelions have been used in the treatment of breast problems (cancer, inflammation, lack of milk flow), liver diseases, appendicitis, and digestive ailments. Their use in India, Russia, and other parts of the world revolved primarily around their action on the liver.
Dandelions are a rich source of nutrients and other compounds that may improve liver functions, promote weight loss, and possess diuretic effects. The dandelion is particularly high in vitamins and minerals, protein, choline, inulin, and pectins. Its carotenoid content is extremely high as reflected by its higher vitamin A content than carrots: Dandelions have 14,000 IU (international units) vitamin A per 100 g compared to 11,000 IU for carrots. Dandelions should be thought of as an extremely nutritious food and rich source of medicinal compounds that have a toning effect on the body. Both the greens and the roots can be used for this purpose.
Dandelion root supports the liver, both as food and medicine. Studies in humans and laboratory animals have shown that dandelion root enhances the flow of bile, improving such conditions as liver congestion, bile duct inflammation, hepatitis, gallstones, and jaundice. Dandelions’ action on increasing bile flow is twofold: They have a direct effect on the liver, causing an increase in bile production and flow to the gallblandder (choleretic effect), and a direct effect on the gallbladder, causing contraction and release of stored bile (cholagogue effect). Dandelions’ historical use in such a wide variety of conditions is probably closely related to their ability to improve liver function.26
Dandelions have also been used historically in the treatment of obesity. This fact prompted researchers to investigate dandelions’ effect on the body weight of experimental animals. When these animals were administered a fluid extract of dandelion greens for one month, they lost as much as 30 percent of their initial weight. Much of the weight loss appeared to be a result of significant diuretic activity.27
Wild dandelions are plentiful in most parts of the United States. Dandelion greens are often available commercially as well, especially at open markets and health food stores. The fresher the dandelions, the better.
Dandelion greens and roots should be washed thoroughly. For some juicers the whole dandelion may be able to be pushed through; otherwise, slice the roots and bunch up the greens.
You will want to mix dandelions with other vegetables. See these recipes: Carrot–Dandelion Greens, Carrot–Dandelion Root, Carrot-Dandelions-Spinach, Celery–Dandelion Greens, Diuretic Formula, and Liver Tonic.
Fennel is a member of the umbelliferous family along with celery, carrots, and parsley. Like many vegetables, modern-day fennel was developed in Italy. It has a long history as a medicinal plant in the Mediterranean region. Fennel has a licorice flavor.
Fennel does offer some good nutrition, but it is largely used for its more medicinal effects. Among herbalists, fennel is referred to as (1) an intestinal antispasmodic; (2) a carminative, or compound that relieves or expels gas; (3) a stomachic, or compound that tones and strengthens the stomach; and (4) an anodyne, or compound that relieves or soothes pain. Fennel also contains substances known as phytoestrogens, making it useful in many conditions specific to women, especially menopause. Fennel is even higher in coumarin compounds than celery or carrots.
1 cup, diced, 70 g
NUTRIENTS & UNITS
Water 63 g
Calories 22 kcal
Protein 1.36 g
Fat 0.13 g
Carbohydrate 2.5 g
VITAMINS
Vitamin A 0 RE
Vitamin C 0 mg
Thiamin 0.1 mg
Riboflavin 0.17 mg
Niacin 4.6 mg
Vitamin B6 0.039 mg
Folic acid 15 mcg
MINERALS
Potassium 143 mg
Calcium 1 mg
Iron 0.21 mg
Magnesium 7 mg
Phosphorus 52 mg
Sodium 1 mg
Fennel should be bought with the stems and fronds attached, which indicate freshness. Like celery, its branches should snap with pressure as opposed to bending.
Wash organic fennel; soak or spray nonorganic fennel with a biodegradable wash, then rinse. Cut up the bulb and branches so that they can be fed into the juicer.
Fennel is pretty strong-tasting on its own, so unless you really love licorice, mix it with carrots, apples, pears, or celery. See Carrot-Fennel, Celery-Fennel, Celery-Fennel-Parsley, Femme Fatale, and Tummy Tonic.
Garlic is a member of the lily family. It is cultivated worldwide. The garlic bulb is composed of individual cloves enclosed in a papery skin. Garlic has been used throughout history to treat a variety of conditions. Sanskrit records document garlic remedies approximately 5,000 years ago; the Chinese have been using it for at least 3,000 years. The Codex Ebers, an Egyptian medical papyrus dating to about 1550 BC, mentions garlic as an effective remedy for a variety of ailments. Hippocrates, Aristotle, and Pliny cited numerous therapeutic applications for garlic. In general, garlic has been used throughout the world to treat coughs, toothache, earache, dandruff, hypertension, atherosclerosis, hysteria, diarrhea, dysentery, diphtheria, vaginitis, and many other conditions.
Stories, verse, and folklore (such as its alleged ability to ward off vampires) give historical documentation to garlic’s power. Sir John Harrington in The Englishman’s Doctor, written in 1609, summarized garlic’s virtues and faults:
Garlic then have power to save from death
Bear with it though it maketh unsavory breath,
And scorn not garlic like some that think
It only maketh men wink and drink and stink.
The therapeutic uses of garlic are quite extensive. Its consumption should be encouraged, despite its odor, especially in individuals with elevated cholesterol levels, heart disease, high blood pressure, diabetes, candidiasis, asthma, infections (particularly of the respiratory tract), and gastrointestinal complaints.
Many studies have found that garlic decreases total serum cholesterol levels while increasing serum HDL cholesterol levels. HDL cholesterol, often termed the “good” cholesterol, is a protective factor against heart disease.28 Garlic has also demonstrated blood-pressure-lowering action in many studies. Garlic has been shown to decrease the systolic pressure by 20 to 30 mm Hg and the diastolic by 10 to 20 mm Hg in patients with high blood pressure.29
In a 1979 study of three populations of vegetarians in the Jain community in India who consumed differing amounts of garlic and onions, numerous favorable effects on blood lipids were observed in the group that consumed the largest amount (see table 6.3).30 The study is quite significant because the subjects had nearly identical diets, except for garlic and onion ingestion.
table 6.3. effects of garlic and onion consumption on serum lipids under carefully matched diets
GARLIC CONSUMPTION: Garlic 50 g/wk
CHOLESTEROL LEVEL: 159 mg/dl
GARLIC CONSUMPTION: Garlic 10 g/wk
CHOLESTEROL LEVEL: 172 mg/dl
TRIGLYCERIDE LEVEL: 75 mg/dl onion 200 g/wk
GARLIC CONSUMPTION: No garlic or onions
CHOLESTEROL LEVEL: 208 mg/dl
TRIGLYCERIDE LEVEL: 109 mg/dl
Source: G. S. Sainani, D. B. Desai, N. H. Gohre, et al., “Effect of Dietary Garlic and Onion on Serum Lipid Profile in Jain Community,” Indian Journal of Medical Research 69 (1979): 776–80.
Garlic has also been found to do the following:
• Lower blood sugar levels in diabetes.
• Help eliminate heavy metals like lead.
• Promote detoxification reactions.
• Enhance the immune system.
• Protect against cancer.
• Exert antimicrobial effects.
It is beyond the scope of this book to detail all the wonderful properties of this truly remarkable medicinal plant. Its use as a food should be encouraged, despite its odor, especially in individuals with elevated cholesterol levels, heart disease, high blood pressure, diabetes, candida infections, asthma, infections (particularly respiratory tract infections), and gastrointestinal complaints.
Much of garlic’s therapeutic effect is thought to result from its volatile factors, composed of sulfur-containing compounds: allicin, diallyl disulfide, diallyl trisulfide, and others. Other constituents of garlic include additional sulfur-containing compounds, high concentrations of trace minerals (particularly selenium and germanium), glucosinolates, and enzymes. The compound allicin is mainly responsible for the pungent odor of garlic.
Many of the therapeutic compounds in garlic have not been found in cooked, processed, and commercial forms, so the broad range of beneficial effects attributed to garlic are best obtained from fresh, raw garlic, although limited, specific effects can be obtained from the other forms. For medicinal purposes, at least 3 garlic cloves a day is recommended; for protective measures, at least 1 garlic clove a day is a good idea.
Buy fresh garlic. Do not buy garlic that is soft, shows evidence of decay such as mildew or darkening, or is beginning to sprout.
Remove the garlic clove from the bulb and wrap it in a green vegetable, such as parsley. This accomplishes two things: (1) It prevents the garlic from popping out of the juicer and (2) the chlorophyll helps bind some of the odor. It is a good idea to juice the garlic first, as the other vegetables will remove the odor from the machine.
You can add garlic to Energizer. Also see Cholesterol-Lowering Tonic and Immune Power Veggie.
Ginger is an erect perennial herb that has thick tuberous rhizomes (underground stems and root). It originated in southern Asia, although it is now extensively cultivated throughout the tropics, including India, China, Jamaica, Haiti, and Nigeria. Exports from Jamaica to all parts of the world amount to more than 2 million pounds annually. Ginger has been used for thousands of years in China to treat numerous health conditions.
Historically, the majority of complaints for which ginger was used concerned the gastrointestinal system. Ginger is generally regarded as an excellent carminative (a substance that promotes the elimination of intestinal gas) and intestinal spasmolytic (a substance that relaxes and soothes the intestinal tract).
A clue to ginger’s success in eliminating gastrointestinal distress is offered by recent double-blind studies that showed ginger to be effective in preventing the symptoms of motion sickness, especially seasickness. In fact, in one study ginger was shown to be far superior to Dramamine (dimenhydrinate), a commonly used over-the-counter and prescription drug for motion sickness.31 Ginger reduces all symptoms associated with motion sickness, including dizziness, nausea, vomiting, and cold sweating.
Ginger has also been used to treat the nausea and vomiting associated with pregnancy. Recently, the benefit of ginger was confirmed in hyperemesis gravidarum, the most severe form of morning sickness.32 This condition usually requires hospitalization. Gingerroot powder at a dose of 250 mg four times a day brought about a significant reduction in both the severity of the nausea and the number of vomiting attacks.
Ginger has also been shown to be a very potent inhibitor of the formation of the inflammatory compounds prostaglandin and thromboxanes. This could explain some of ginger’s historical use as an anti-inflammatory agent. However, fresh ginger also has strong antioxidant properties and contains a protease (a protein-digesting enzyme) that may have action similar to bromelain on inflammation.
In one clinical study, seven patients with rheumatoid arthritis, for whom conventional drugs had provided only temporary or partial relief, were treated with ginger. One patient took 50 g lightly cooked ginger per day, while the remaining six took either 5 g fresh or 0.1 to 1 g powdered ginger daily. All patients reported substantial improvement, including pain relief, joint mobility, and decrease in swelling and morning stiffness.33 Ginger has also been shown to significantly reduce serum cholesterol and improve liver function.
Although most scientific studies have used powdered ginger, fresh ginger at an equivalent dosage is believed to yield even better results because it contains active enzymes and higher levels of other more active constituents as well. Most studies used 1 g powdered ginger. This would be equivalent to about 10 g or ⅓ ounce fresh ginger, roughly a ¼-inch slice.
Fresh ginger can now be purchased in the produce section at most supermarkets. The bronze root should be fresh-looking, with no signs of decay like soft spots, mildew, or a dry, wrinkled skin. Store fresh ginger in the refrigerator.
Slice the amount of ginger desired and feed into the juicer. It’s best to feed the ginger in first, before whatever you are juicing it with in order to make sure it is juiced thoroughly.
See Apple-Pear-Ginger, Apple Spice, Cholesterol-Lowering Tonic, Digestive Delight, Don Juan, Ginger Ale, Ginger Hopper, Immune Power Veggie, Kill the Cold, Pineapple-Ginger Ale, and Tummy Tonic.
The Jerusalem artichoke, often referred to as a sunchoke, is native to North America. It is not part of the artichoke family; in fact, it belongs to the daisy family (Compositae) and is closely related to the sunflower. Jerusalem is thought to be an English corruption of Ter Neusen, the place in the Netherlands from which the plant was introduced into England, although Webster’s says that Jerusalem is a corruption of girasole, “sunflower” in Italian. The plants were cultivated by the Native Americans.
Jerusalem artichokes are full of a sugar known as inulin. Inulin is a polysaccharide, or starch, that is handled by the body differently than other sugars. In fact, inulin is not used by the body for energy metabolism. This makes Jerusalem artichokes extremely beneficial to diabetics. Inulin has actually been shown to improve blood sugar control. Since the body does not utilize the primary carbohydrate of the Jerusalem artichoke, the calorie content is virtually nil, only 7 per 100 g (roughly 3½ ounces).
Although inulin is not utilized by the human body, it does provide nutrition to health-promoting bacteria in the intestinal tract. Specifically, inulin promotes the growth of bifidobacteria, a cousin of Lactobacillus acidophilus, the primary organism in live yogurt cultures.34 One caveat: Since the majority of carbohydrate in Jerusalem artichoke is indigestible inulin, these tubers may, like beans, cause flatulence in some people, so try them out in small amounts initially.
Jerusalem artichokes may also have some immune-enhancing activity, as inulin also has the ability to enhance the complement system of our immune system. The complement system is responsible for increasing host defense mechanisms such as neutralizing viruses, destroying harmful bacteria, and increasing the movement of white blood cells (neutrophils, monocytes, eosinophils, and lymphocytes) to areas of infection. Many medicinal plants, like echinacea and burdock, owe much of their immune-enhancing effects to inulin. Jerusalem artichokes are one of the richest sources of inulin available.
1 cup, diced, 75 g
NUTRIENTS & UNITS
Water 60 g
Calories 250 kcal
Protein 0.42 g
Fat 0.7 g
Carbohydrate 2.8 g
VITAMINS
Vitamin A 0 RE
Vitamin C 15 mg
Thiamin 0.02 mg
Riboflavin 0.02 mg
Niacin 0.14 mg
Vitamin B6 0.03 mg
Folic acid 20 mcg
MINERALS
Potassium 152 mg
Calcium 18 mg
Iron 0.28 mg
Magnesium 12 mg
Phosphorus 14 mg
Sodium 14 mg
Fresh Jerusalem artichokes should be firm, with no visible signs of mold, discoloration, or spoilage.
Wash organic Jerusalem artichokes; soak or spray nonorganic ones with a biodegradable wash, then rinse.
By itself, the juice is pretty harsh; it is best to mix it with carrot, apple, or pear. See also Carrot–Jerusalem Artichoke and Immune Power Veggie.
Jicama, pronounced HEE-ka-ma, is a turnip-shaped root vegetable native to Mexico and Central America.
Jicama’s high water content (86 to 90 percent) makes it a fantastic vegetable to juice. Like most root vegetables, it is especially high in potassium. Its flavor is very similar to that of a water chestnut. In fact, many Asian restaurants substitute jicama for the more expensive water chestnut.
High-quality jicama should be firm and heavy for its size. Jicama that is shriveled, soft, or particularly large is likely to be tough, woody, and contain less water.
Wash organic jicama; soak or spray nonorganic jicama with a biodegradable wash, then scrub and rinse. Cut up the jicama into pieces that will feed into the juicer.
Jicama is too potent to drink on its own. See Carrot-Jicama, Jicama-Carrot-Apple, and Spicy Jicama Fiesta.
Kale is probably the closest relative of wild cabbage in the whole cabbage family. Kale and collards are essentially the same vegetable, but kale has leaves with curly edges and is less tolerant of heat. Kale is native to Europe, where it has been cultivated for many centuries as food for people as well as animals. In the United States, kale is grown primarily on the East Coast from Delaware to Florida. Other greens of the cabbage family such as mustard greens, turnip greens, kohlrabi, and watercress offer benefits like those of kale and collards and can be used similarly.
Greens like kale are among the most highly nutritious vegetables. Kale is rich in essential vitamins and minerals, especially calcium, potassium, and iron. A cup of kale juice has more calcium than a cup of milk. Furthermore, it contains almost three times as much calcium as phosphorus. High phosphorus consumption has been linked to osteoporosis, as it will reduce the utilization and promote the excretion of calcium.
As a member of the cabbage family, kale exhibits the same sort of anticancer properties (see Cabbage). It is an excellent source of carotenes and chlorophyll.
1 cup raw kale (100 g)
NUTRIENTS & UNITS
Water 88 g
Calories 45 kcal
Protein 5 g
Fat 1 g
Carbohydrate 7 g
VITAMINS
Vitamin A 1,066 RE
Vitamin C 102 mg
Thiamine 0.11 mg
Riboflavin 0.2 mg
Niacin 1.8 mg
Vitamin B6 0.18 mg
Folic acid 183 mcg
MINERALS
Potassium 243 mg
Calcium 206 mg
Iron 1.8 mg
Magnesium 12 mg
Phosphorus 64 mg
Sodium 2 mg
High-quality kale is fresh, tender, and dark green. Avoid greens that show dry or yellowing leaves, evidence of insect injury, or decay.
Rinse organic kale; soak or spray nonorganic kale with a biodegradable wash, then rinse. A salad spinner is a great way to dry the leaves and prepare them for juicing. Usually the leaves can be fed into the juicer intact; large leaves may need to be cut.
The juice of kale and other greens is difficult to drink on its own because the greens are so bitter but can be added to other juices for a delicious and healthful drink. See the Carrot-Kale, Celery-Cucumber-Kale, Bone Builder’s Cocktail, Cruciferous Surprise, Go Green Drink, Go-Go Green, Green Drink for Kids, Iron Plus, and Purple Cow.
Leeks are related to onions and garlic. While the bulbs of garlic and onions are typically the edible portion, the edible portion of the leek is above the roots and stem base (the white base of the leaves and the green leaves).
Leeks share many of the qualities of onions and garlic, but they are less dense. This means that larger quantities of leeks would need to be consumed in order to produce effects similar to those of onions and garlic. Presumably, leeks can lower cholesterol levels, improve the immune system, and fight cancer in a way similar to onions and garlic.
½ cup raw leeks (100 g)
NUTRIENTS & UNITS
Water 82 g
Calories 90 kcal
Protein 2.2 g
Fat 0.3 g
Carbohydrate 11.2 g
VITAMINS
Vitamin A 60 RE
Vitamin C 17 mg
Thiamine 0.11 mg
Riboflavin 0.06 mg
Niacin 0.5 mg
Vitamin B6 0.05 mg
Folic acid 20 mcg
MINERALS
Potassium 347 mg
Calcium 50 mg
Iron 1.1 mg
Magnesium 6 mg
Phosphorus 50 mg
Sodium 5 mg
Leeks should have broad, dark, solid leaves and a thick white neck with a base about 1 inch in diameter. Those with yellowing, wilted, or discolored leaves should be avoided.
Wash organic leeks; soak or spray nonorganic ones with a biodegradable wash, and then rinse. Slice lengthwise into pieces that can be fed into the juicer.
Leek juice is quite potent on its own, so it is best to mix it with more palatable bases. See Carrot-Leek-Parsley and Basic Carrot-Apple.
Lettuce varieties are members of the daisy or sunflower family (Compositae). Most varieties of lettuce exude small amounts of a white, milky liquid when their leaves are broken. This “milk” gives lettuce its slightly bitter flavor and its scientific name, Lactuca sativa, since Lactuca is derived from the Latin word for “milk.” Lettuce can be classified into various categories. Here are the most common:
• Iceberg: With green leaves on the outside and whitish ones on the inside, this variety of head lettuce has a crisp texture and a watery, mild taste. The best known variety of crisphead lettuce is iceberg.
• Romaine: Also known as cos, this variety of head-forming lettuce has deep green, long leaves with a crisp texture and deep taste.
• Butterhead: This type of lettuce features tender large leaves that form a loosely arranged head that is easily separated from the stem, a sweet flavor, and a soft texture. The best known varieties of butterhead lettuce include Boston and Bibb.
• Loose-leaf: Featuring broad, curly leaf varieties that are green and/or red, the leaf lettuces offer a delicate taste and a mildly crispy texture. Best known varieties of leaf lettuce include green leaf and red leaf.
Arugula, endive, and watercress are not considered lettuce, but these greens are often used interchangeably with lettuces in salads.
In general, the darker the lettuce the greater the nutrient content. Hence, romaine has more nutritional value than loose-leaf, which has more than butterhead, which in turn has more than iceberg. Lettuce is a good source of chlorophyll and vitamin K . Romaine lettuce is an excellent source of vitamin A, folate, vitamin C, vitamin B1, and vitamin B2 as well as the minerals manganese and chromium.
1 head raw iceberg (700 g)
NUTRIENTS & UNITS
Water 517 g
Calories 70 kcal
Protein 5.4 g
Fat 1 g
Carbohydrate 11.26 g
VITAMINS
Vitamin A 178 RE
Vitamin C 21 mg
Thiamine 0.25 mg
Riboflavin 0.16 mg
Niacin 1 mg
Vitamin B6 0.22 mg
Folic acid 301 mcg
MINERALS
Potassium 852 mg
Calcium 102 mg
Iron 2.7 mg
Magnesium 48 mg
Phosphorus 108 mg
Sodium 48 mg
Good-quality lettuce will appear fresh, crisp, and free from any evidence of decay. Avoid lettuce that has a rusty appearance and signs of decay.
Rinse organic lettuce; soak or spray nonorganic lettuce with a biodegradable wash, then rinse. A salad spinner is a great way to dry the leaves and prepare them for juicing. Cut the lettuce into wedges or feed the leaves into the juicer intact, folding them if necessary. The darker lettuce varieties are the best to juice.
See the Carrot-Lettuce and Celery-Lettuce-Spinach. Lettuce can be added to the following recipes: Basic Carrot-Apple, Energizer, and Salad in a Glass.
Mustard greens are the leaves of the mustard plant (Brassica juncea), which is a member of the cabbage, or cruciferous, family. In addition to producing these wondrously nutritious greens, this plant also produces the acrid-tasting brown seeds that are used to make Dijon mustard. For more information, see Kale, as mustard greens share the same benefits.
Onions, like garlic, are members of the lily family. Onions originated in the central part of Asia, from Iran to Pakistan, and moved northward into the southern part of Russia. Numerous forms and varieties of onion are cultivated worldwide. Common varieties are white globe, yellow globe, red globe, and green (shallots or scallions). With the globe onions, the part used is the fleshy bulb, while with green onions, both the long slender bulb and the green leaves are used.
Onions, like garlic, contain a variety of organic sulfur compounds. Onion also has the enzyme alliinase, which is released when the onion is cut or crushed, resulting in the so-called crying factor (propanethial S-oxide). Other constituents include flavonoids (primarily quercetin), phenolic acids, sterols, saponins, pectin, and volatile oils. Although not nearly as valued a medicinal agent as garlic, onion has been used almost as widely. Onions possess many of the same effects as garlic (see Garlic). There are, however, some subtle differences that make one more advantageous than the other in certain conditions.
Like garlic, onions and onion extracts have been shown to decrease blood lipid levels, prevent clot formation, and lower blood pressure in several clinical studies. Onions have significant blood-sugar-lowering action, comparable to that of the prescription drugs tolbutamide and phenformin often given to diabetics. The active blood-sugar-lowering principle in onions is believed to be allyl propyl disulphide (APDS), although other constituents, such as flavonoids, may play a significant role as well. Experimental and clinical evidence suggests that APDS lowers glucose by competing with insulin (also a disulfide molecule) for breakdown sites in the liver, thereby increasing the life span of insulin. Other mechanisms, such as increased liver metabolism of glucose or increased insulin secretion, have also been proposed.35
Onion has been used historically to treat asthma because it inhibits the production of compounds that cause the bronchial muscle to spasm, along with its ability to relax the bronchial muscle.36
The liberal use of the Allium species (garlic, onions, leeks, and so on) appears particularly indicated considering the major disease processes (such as atherosclerosis, diabetes, and cancer) of the twentieth century.
½ onion, raw (100 g)
NUTRIENTS & UNITS
Water 90 g
Calories 34 kcal
Protein 1.18 g
Fat 0.26 g
Carbohydrate 7.3 g
VITAMINS
Vitamin A 0
Vitamin C 8.4 mg
Thiamine 0.06 mg
Riboflavin 0.01 mg
Niacin 0.1 mg
Vitamin B6 0.157 mg
Folic acid 19.9 mcg
MINERALS
Potassium 155 mg
Calcium 25 mg
Iron 0.37 mg
Magnesium 10 mg
Phosphorus 29 mg
Sodium 2 mg
Globe onions should be clean and hard, with dry, smooth skins. Avoid onions in which the seed stem has developed, as well as those that are misshaped and show evidence of decay.
Green onions should have fresh-looking green tops and a white neck. Yellowing, wilted, or discolored tops should be avoided.
Peel and wash organic onions; peel, then soak or spray nonorganic ones with a biodegradable wash, then rinse.
Onion juice is too strong to be consumed straight. In many recipes, you can substitute onion for garlic. See Carrot-Onion-Parsley.
Parsley, like carrots and celery, is a member of the umbelliferous family. It is native to the Mediterranean. Unfortunately, most parsley is now used as a garnish instead of a food.
Parsley is extremely rich in a wide number of nutrients, chlorophyll, and carotenes. The high chlorophyll content of parsley can help mask the odor and taste of many other foods, such as garlic. Ingesting parsley has been shown to inhibit the increase in urinary mutagenicity following the ingestion of fried foods.37 This is most likely due to the chlorophyll (see chapter 3), but other compounds in parsley such as vitamin C, flavonoids, and carotenes have also been shown to inhibit the cancer-causing properties of fried foods.
Parsley has benefits well beyond its chlorophyll content. It has long been used for medicinal purposes and is regarded as an excellent “nerve stimulant.” Empirical evidence seems to support and is probably responsible for so many juice enthusiasts labeling parsley-containing juices “energy drinks.”
½ cup chopped parsley (30 g)
NUTRIENTS & UNITS
Water 26.5 g
Calories 10 kcal
Protein 0.66 g
Fat 0.09 g
Carbohydrate 2 g
VITAMINS
Vitamin A 156 RE
Vitamin C 27 mg
Thiamine 0.02 mg
Riboflavin 0.033 mg
Niacin 0.2 mg
Vitamin B6 0.05 mg
Folic acid 55 mcg
MINERALS
Potassium 161 mg
Calcium 39 mg
Iron 1.86 mg
Magnesium 13 mg
Phosphorus 12 mg
Sodium 12 mg
Parsley can be grown at home or purchased fresh from the grocery store. Parsley should be bright, fresh, green, and free from yellowed leaves or dirt. Slightly wilted parsley can be revived to freshness in cold water.
Wash organic parsley; soak or spray nonorganic parsley with a biodegradable wash, then rinse. Use a salad spinner to dry. Ball up sprigs of parsley in your hand and then feed into the juicer.
Parsley juice on its own is quite strong; it is wise to mix it with other juices. In addition to the recipes below, try Beet-Carrot-Parsley, Broccoli-Carrot-Parsley, Cabbage-Carrot-Parsley, Carrot-Celery-Parsley, Carrot-Cucumber-Parsley, Carrot-Leek-Parsley, Carrot-Onion-Parsley, Celery-Cucumber-Parsley, Celery-Cucumber-Parsley-Spinach, Celery-Fennel-Parsley, Cucumber-Tomato-Parsley, Bone Builder’s Cocktail, Cholesterol-Lowering Tonic, Cleansing Cocktail, Cucumber Celery Cooler, Don Juan, Energizer, Go Green Drink, Go-Go Green, Immune Power Veggie, Popeye’s Power Drink, Potassium Power, Salad in a Glass, and Super V-7.
PARSLEY-SPINACH-TOMATO
½ cup parsley
½ cup spinach
4 tomatoes, quartered
PARSLEY-TOMATO
1 cup parsley
4 tomatoes, quartered
Peppers belong to the Solanaceae, or nightshade, family of vegetables, which also includes potatoes, eggplant, and tomatoes. Peppers are native to Central and South America. Sweet or bell peppers are available in red, green, yellow, and black. Red bell peppers are actually green peppers that have been allowed to ripen on the vine; hence, they are much sweeter. The hotter chili peppers are used in much smaller quantities.
Bell peppers are one of the most nutrient-dense foods available and are good sources of a wide number of nutrients including vitamin C, beta-carotene, vitamin K, thiamin, folic acid, and vitamin B6. Bell peppers are also a very good source of phytochemicals with exceptional antioxidant activity. The red variety will have significantly higher levels of nutrients than the green. Red peppers also contain lycopene, a carotene that offers protection against cancer and heart disease.
Bell peppers also contain substances that have been shown to prevent clot formation and reduce the risk for heart attacks and strokes. Although not as rich in these compounds as chili peppers, bell pepper consumption should be promoted in individuals with elevated cholesterol levels.
1 green bell pepper (74 g)
NUTRIENTS & UNITS
Water 68.65 g
Calories 18 kcal
Protein 0.63 g
Fat 0.33 g
Carbohydrate 3.93 g
VITAMINS
Vitamin A 39 RE
Vitamin C 95 mg
Thiamine 0.063 mg
Riboflavin 0.037 mg
Niacin 0.407 mg
Vitamin B6 0.121 mg
Folic acid 12.5 mcg
MINERALS
Potassium 144 mg
Calcium 4 mg
Iron 0.94 mg
Magnesium 10 mg
Phosphorus 16 mg
Sodium 2 mg
Peppers should be fresh, firm, and bright in appearance. Avoid peppers that appear dry or wrinkled, or show signs of decay.
Wash organic peppers; soak or spray nonorganic ones with a biodegradable wash, then rinse. Remove the seeds and cut into pieces that will fit into the juicer.
Straight green bell pepper juice is pretty strong; you may want to use only a quarter to a half a pepper in a base of tomato or carrot juice. Larger amounts of the sweet red variety can be used. Try the recipe below and also Beet-Carrot-Pepper, Carrot-Pepper, Bone Builder’s Cocktail, Everything but the Kitchen Sink, High C, Purple Cow, Salad in a Glass, Some Like It Hot, and Super V-7.
PEPPER-TOMATO
½ green or red bell pepper
4 tomatoes, quartered
Potatoes are members of the Solanaceae, or nightshade, family and are native to the Andes Mountains of Bolivia and Peru, where they have been cultivated for 7,000 years. Potatoes were brought to Europe by Spanish explorers in the early part of the sixteenth century. Potatoes are a hardy crop and became a particular favorite in Ireland, largely as a result of the tremendous rise in population in the 1800s coupled with a declining economy. Because an acre and a half of land could produce enough potatoes to feed a family of five for a year, many Irish families came to depend on potatoes for sustenance, especially when times were tough. Several hundred varieties of potatoes are grown worldwide. For juicing, the red and russet varieties may be best.
Potatoes are an excellent source of many nutrients, including potassium and vitamin C. Potatoes are actually low in calories: a medium-size potato contains only 115. Unfortunately, most Americans eat the potato in the form of French fries, hash browns, potato chips, or baked potatoes smothered with butter or sour cream, which counters their nutritional value. The protein quality of potatoes is actually quite high. Although it is about the same amount as in corn or rice, potatoes contain lysine, an essential amino acid often lacking in grains.
1 cup, diced (182 g)
NUTRIENTS & UNITS
Water 144 g
Calories 142 kcal
Protein 4.3 g
Fat 0.3 g
Carbohydrate 31.8 g
VITAMINS
Vitamin A 4 RE
Vitamin C 25 mg
Thiamine 0.28 mg
Riboflavin 0.056 mg
Niacin 3 mg
Vitamin B6 0.47 mg
Folic acid 24 mcg
MINERALS
Potassium 630 mg
Calcium 15 mg
Iron 1.84 mg
Magnesium 24 mg
Phosphorus 58 mg
Sodium 46 mg
Use only high-quality potatoes that are firm and display the characteristic features of the variety. Avoid wilted, leathery, or discolored potatoes, especially those with a green tint.
Wash organic potatoes; soak or spray nonorganic ones with a biodegradable wash, then scrub and rinse. Cut the potato into pieces that will fit into the juicer.
Potato juice on its own is quite stout and will turn black quickly if not consumed immediately. Try adding 1 potato to these recipes: Basic Carrot-Apple, Energizer, and Ginger Hopper.
Radishes (Raphanus sativus) are root vegetables whose white flesh resembles turnips in its texture but whose sharp biting flavor is unique. Like other members of the cruciferous family, which includes such nutritional superstars as broccoli, cabbage, and Brussels sprouts, radishes contain beneficial cancer-fighting compounds known as isothiacyanates, which are also the source of their pungency.
Radishes have been developed in many varieties, each with its own distinctive color (mostly variations of reds, whites, and blacks), shape (as long as 3 feet), size (up to 100 pounds), and level of pungency (from mild to searingly sharp). Like many other root vegetables, the radish also produces green leafy tops that are edible and add a peppery zest to salads and fresh juice.
Some varieties of radish are quick-growing spring roots while others are slow-growing summer and winter vegetables. The most popular spring varieties are those that have bright red or red and white round roots, such as Red Globe, Cherry Belle, Early Scarlet Globe, Cherry Beauty, Red Boy, Champion, Comet, and Sparkler White Tip. These are small round or oval-shaped radishes with crisp, white flesh that range from 1 to 4 inches in diameter.
White Icicle, the most popular long-rooted spring type, is a tapered root that grows up to 6 inches long and whose flesh is less pungent than the round varieties. The winter varieties produce long large roots whose flavor is usually more biting and whose texture more fibrous and less crisp than the spring and summer varieties. The winter varieties—April Cross, Everest, Omny, Black Spanish Long, and Black Spanish Round—take twice as long to mature as the spring radishes and are usually grown as a fall crop for winter storage. One exception is a winter variety called California Mammoth White. The flesh of these 8-inch-long oblong-shaped roots is even milder than that of the White Icicle.
See also Daikon Radish, the favored variety in Asian cultures.
In addition to being an excellent source of vitamin C and potassium, the radish, like the beet, has been used as a medicinal food for liver disorders. Radishes contain a variety of chemicals that increase the flow of bile, thus helping to maintain a healthy gallbladder and improving digestion.
As a member of the cruciferous vegetable family, the radish shares the beneficial cancer-protective actions of its cousins, broccoli, cabbage, kale, and Brussels sprouts.
In India, both radish root and greens are used not only to prevent vitamin C deficiency but also as a diuretic, expectorant, and laxative and to treat gastric discomfort, and as a laxative.
1 cup bulbs without greens (100 g)
NUTRIENTS & UNITS
Water 63 g
Calories 16 kcal
Protein 0.68 g
Fat 0.7 g
Carbohydrate 1.9 g
VITAMINS
Vitamin A 2 RE
Vitamin C 15 mg
Thiamine 0.02 mg
Riboflavin 0.02 mg
Niacin 0.25 mg
Vitamin B6 0.07 mg
Folic acid 25 mcg
MINERALS
Potassium 233 mg
Calcium 25 mg
Iron 0.34 mg
Magnesium 10 mg
Phosphorus 20 mg
Sodium 14 mg
Good-quality red radishes should have their greens intact. The greens should be fresh-looking with no signs of spoilage. Slightly flabby greens can be restored to freshness if stored in the refrigerator in water; if it is too late and the greens are spoiled, simply cut them off. The radish root should be firm, smooth and vibrant red versus soft, wrinkled, and dull-colored.
Red and white radishes are sold year-round, although supplies are best in spring. Black radishes have a longer shelf life and are at their peak in winter and early spring. Daikons are most flavorful in fall and winter.
Store radishes in perforated bags in the vegetable crisper of your refrigerator. Fresh radishes with the greens attached can be stored for 3 to 5 days, but the greens will draw moisture and nutrients from the roots. With their greens removed, the radish bulbs will keep much longer—about 2 to 4 weeks.
Radishes and their greens should be washed thoroughly. Larger varieties may need to be cut lengthwise for preparation to feed into the juicer.
Radish juice can have a strong taste, so it is often mixed with carrot, celery, or apple juices. Try Cruciferous Surprise Extreme, Digestive Fire, Diuretic Formula Plus, Enzymes Galore Plus, Ginger Hopper Plus, Immune Power Veggie Extreme, Liver Mover, Liver Tonic, Liver Tonic Plus, Some Like It Hot, Spicy Jicama Fiesta, and Tomato Zest.
Spinach is believed to have originated in southwestern Asia or Persia. It has been cultivated in many areas of the world for hundreds of years not only as a food but also as an important medicinal plant in many traditional systems of medicine.
There is much lore regarding spinach. It was regarded historically as a plant with remarkable abilities to restore energy, increase vitality, and improve the quality of the blood. There are sound reasons why spinach would produce such results, primarily the fact that spinach contains twice as much iron as most other greens. Spinach, like other chlorophyll- and carotene-rich vegetables, is a strong protector against cancer. In addition to carotenes like lutein, researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anticancer agents.38 The anticancer properties of these spinach flavonoids have been sufficiently impressive to prompt researchers to create specialized spinach extracts that could be used in controlled studies. These spinach extracts have been shown to slow down cell division in stomach cancer cells (gastric adenocarcinomas) and, in studies on mice, to reduce skin cancers (skin papillomas).39 A study of adult women living in New England in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer.40 In other words, the more spinach was consumed the lower the risk of breast cancer.
1 cup raw spinach (55 g)
NUTRIENTS & UNITS
Water 51 g
Calories 12 kcal
Protein 1.6 g
Fat 0.2 g
Carbohydrate 2 g
VITAMINS
Vitamin A 376 RE
Vitamin C 16 mg
Thiamine 0.04 mg
Riboflavin 0.1 mg
Niacin 0.4 mg
Vitamin B6 0.11 mg
Folic acid 109.2 mcg
MINERALS
Potassium 312 mg
Calcium 56 mg
Iron 1.52 mg
Magnesium 44 mg
Phosphorus 28 mg
Sodium 22 mg
Fresh spinach should be dark green, fresh-looking, and free from any evidence of decay. Slightly wilted spinach can be revived to freshness in cold water.
Wash organic spinach; soak or spray nonorganic spinach with a biodegradable wash, then rinse. Use a salad spinner to dry. Ball up sprigs of spinach in your hand and then feed into the juicer.
Spinach juice on its own is quite strong; it is wise to mix it with other juices, such as carrot, tomato, and apple. See Beet-Carrot-Spinach, Brussels Sprouts–Carrot-Spinach, Carrot-Dandelions-Spinach, Carrot-Spinach, Celery-Cucumber-Parsley-Spinach, Celery-Lettuce-Spinach, Parsley-Spinach-Tomato, Everything but the Kitchen Sink, Go Green Drink, Popeye’s Power Drink, Potassium Power, and Super V-7. And try this simple combination:
Sweet potatoes belong not to the potato (Solanaceae) family, but to the morning-glory (Convolvulaceae) family. The sweet potato is native to Mexico and Central and South America. In the United States, we tend to call the darker, sweeter sweet potato a yam, which is inaccurate. True yams are native to Southeast Asia and Africa and differ from the sweet potato in that they have very little carotene.
Sweet potatoes are exceptionally rich in carotenes. The darker the variety, the higher the concentration of carotenes. Sweet potatoes are also rich in vitamin C, calcium, and potassium.
1 sweet potato, cooked and then peeled (114 g)
NUTRIENTS & UNITS
Water 79 g
Calories 160 kcal
Protein 2 g
Fat 1 g
Carbohydrate 37 g
VITAMINS
Vitamin A 923 RE
Vitamin C 25 mg
Thiamine 0.1 mg
Riboflavin 0.08 mg
Niacin 0.8 mg
Vitamin B6 0.06 mg
Folic acid 85 mcg
MINERALS
Potassium 342 mg
Calcium 46 mg
Iron 1 mg
Magnesium 14 mg
Phosphorus 66 mg
Sodium 10 mg
*No information is available on raw sweet potatoes, but it is estimated that they would have at least 10 to 15 percent more nutritional value than cooked sweet potatoes.
Use only high-quality sweet potatoes that are firm and display the characteristic features of the variety. Remember, the darker the variety, the higher the carotene content. As a bonus, the darker ones are sweeter and taste better. Avoid wilted, leathery, and discolored sweet potatoes, especially those with a green tint.
Wash organic sweet potatoes; soak or spray nonorganic ones with a biodegradable wash, then rinse. Slice into pieces that the juicer can accommodate.
If you like to eat sweet potatoes, you may also like the flavor of the juice. I prefer Better Red Than Dead to straight sweet potato juice. Also try the Beet–Sweet Potato and Carrot–Sweet Potato.
At one time, tomatoes were believed to be poisonous; now they are one of the leading vegetable crops of the world. The tomato, like many other members of the Solanaceae, or nightshade, family, originated in Central and South America. There are numerous varieties of tomatoes, all of which are suitable for juicing.
The tomato is packed full of nutrition, especially when fully ripe, as red tomatoes have up to four times the amount of beta-carotene as green tomatoes. Tomatoes are an excellent source of vitamin C, carotenes, biotin, and vitamin K. They are also a very good source of vitamin B6, pantothenic acid, niacin, folic acid, and dietary fiber.
Tomatoes have received a lot of recent attention because of their lycopene content. This red carotene has been shown to be extremely protective against the major cancers, including breast, colon, lung, skin, and prostate cancer. It has been shown to lower the risk of heart disease, cataracts, and macular degeneration. Lycopene helps prevent these diseases and others by neutralizing harmful oxygen free radicals before they can do damage to cellular structures.41
In one of the more detailed studies, Harvard researchers discovered that men who consumed the highest levels of lycopene (6.5 mg per day) in their diet showed a 21 percent decreased risk of prostate cancer compared with those eating the lowest levels. Men who ate two or more servings of tomato sauce each week were 23 percent less likely to develop prostate cancer during the 22 years of the study than men who ate less than one serving of tomato sauce each month.42 In a study of patients with existing prostate cancer, lycopene supplementation (15 mg per day) was shown to slow tumor growth, shrink the tumor, and lower the level of PSA (prostate specific antigen, a marker of cancer activity) by 18 percent.43
The amount of lycopene in tomatoes can vary significantly, depending on the type of tomato and how ripe it is. In the reddest strains, lycopene concentration is close to 50 mg per kilogram, compared with only 5 mg/kg in the yellow strains. Lycopene appears to be relatively stable during cooking and food processing. In fact, you actually get up to five times as much lycopene from tomato paste or tomato juice than you do from raw tomatoes, because processing “liberates” more lycopene from the plant’s cells.
1 raw tomato (123 g)
NUTRIENTS & UNITS
Water 115 g
Calories 24 kcal
Protein 1.09 g
Fat 0.26 g
Carbohydrate 5.34 g
VITAMINS
Vitamin A 239 RE
Vitamin C 21.6 mg
Thiamine 0.07 mg
Riboflavin 0.06 mg
Niacin 0.738 mg
Vitamin B6 0.06 mg
Folic acid 11.5 mcg
MINERALS
Potassium 254 mg
Calcium 8 mg
Iron 0.59 mg
Magnesium 14 mg
Phosphorus 29 mg
Sodium 10 mg
Good-quality tomatoes are well formed and plump, fully red, firm, and free from bruise marks. Avoid tomatoes that are soft and show signs of bruising or decay.
Wash organic tomatoes; soak or spray nonorganic ones with a biodegradable wash, then rinse. Cut them in just small enough wedges to feed into the machine.
Tomato juice is refreshing alone, or use it in any of these tomato-based recipes: Cucumber-Tomato-Parsley, Cucumber-Tomato-Watercress, Pepper-Tomato, Spinach-Tomato, Cucumber-Celery Cooler, Everything but the Kitchen Sink, Potassium Power, Salad in a Glass, Some Like It Hot, and Tomato Zest.
Turmeric (Curcuma longa) is a member of the ginger family. It is extensively cultivated in India, China, Indonesia, and other tropical countries. The rhizome (root) with its tough brown skin and a deep orange flesh is the part used. It is usually cured (boiled, cleaned, and sun-dried), polished, and ground into a powder. Turmeric is the major ingredient of curry powder and is also used in prepared mustard as a coloring agent. It is extensively used in foods both for its color and flavor.
Turmeric is used in both the Chinese and Indian systems of medicine as an anti-inflammatory agent and in the treatment of numerous conditions, including flatulence, jaundice, menstrual difficulties, bloody urine, hemorrhage, toothache, bruises, chest pain, and colic.
Curcumin, turmeric’s yellow pigment, has demonstrated significant anti-inflammatory activity in a variety of experimental models. In fact, in numerous studies curcumin’s anti-inflammatory effects have been shown to be comparable to the potent drugs. Unlike the drugs, which are associated with significant toxic effects (ulcer formation, decreased white blood cell count, intestinal bleeding), curcumin produces no toxicity.44
The antioxidant activity of curcumin is superior to antioxidant nutrients like vitamins C and E, as these are effective against only water- and fat-soluble pro-oxidants, respectively. In contrast, curcumin is effective in protecting against both water- and fat-soluble toxins. It also exerts many other additional benefits. Curcumin is particularly helpful in preventing LDL cholesterol from becoming oxidized and damaging arteries. In addition it exerts other effects beneficial in preventing atherosclerosis (hardening of the arteries) including lowering of cholesterol levels, preventing plaque formation, and inhibiting the formation of blood clots by inhibiting platelet aggregation.45
As far as slowing down the aging process, there is considerable evidence that curcumin protects against age-related brain damage and, in particular, Alzheimer’s disease. Researchers began exploring this effect after noting that elderly (aged 70 to 79) residents of rural India who eat large amounts of turmeric have been shown to have the lowest incidence of Alzheimer’s disease in the world: 4.4 times lower than that of Americans. In addition, researchers have also demonstrated that curcumin is able to prevent the development of Alzheimer’s brain lesions in mice specifically bred to develop the disease and curcumin may actually untangle the hallmark brain lesions of Alzheimer’s.46
The anticancer effects of turmeric and curcumin have been demonstrated at all steps of cancer formation: initiation, promotion, and progression. Curcumin acts in an incredible way to protect against damage to DNA. This effect was recently demonstrated in a study in a community with a high content of groundwater arsenic.47 Arsenic, a metal, is extremely carcinogenic because it causes severe oxidative damage to DNA. Blood samples prior to curcumin supplementation showed severe DNA damage with increased levels of free radicals and lipid peroxidation. Three months of curcumin intervention reduced the DNA damage, retarded free-radical formation and lipid peroxidation, and raised the level of antioxidant activity. In another study, cigarette smokers receiving turmeric demonstrated a significant reduction in the level of urinary-excreted mutagens—an indication of the ability of the body to rid itself of cancer-causing compounds via detoxification mechanisms. For many reasons, curcumin is emerging as a very important agent in the battle against cancer. Data also suggest that curcumin causes cancer to regress.48
Turmeric root is becoming more available, but you may have to ask your produce manager to order it for you. Since the color of turmeric varies among varieties, it is not a criterion of quality. Like other root vegetables, make sure that it is fresh without any external discoloration. It is best kept in the refrigerator.
Wash organic turmeric; soak or spray nonorganic turmeric with a biodegradable wash, then rinse. Slice into pieces that the juicer can accommodate.
Be careful when juicing turmeric since its deep color can easily stain. To avoid a lasting stain, quickly wash any area with which it has made contact with soap and water. To prevent staining your hands, you might consider wearing kitchen gloves while handling turmeric.
It’s best to feed the turmeric in first, before whatever you are juicing it with to ensure that it gets fully processed by the juicer.
Fresh turmeric has a gingerlike taste and can be used as a replacement for ginger. The simple combination of fresh turmeric with a lemon is a powerful healing drink.
Vegetables bring us alive and provide the broadest range of nutrients and phytochemicals of any food group. The best way to consume many vegetables is in their fresh, raw form, in which many important phytochemicals are provided in much higher concentrations. Juicing is a phenomenal way to capture the important health benefits that vegetables provide.