Archive for the ‘Health Benefits’ Category

Juicing Secrets provides a great breakdown of the different vitamins and minerals and which foods you can get them from.

This article introduces a healthy way to turbo-charge your energy by juicing special combinations of fruits and vegetables. Here are the top 10 nutrients that create energy, the fruits and vegetables with the highest concentrations of these special nutrients, and some of the best power juice recipes.

Vitamin B12 – a lacks of this causes anemia, weight loss, decreased muscle control, and even yellow-blue color blindness. The best natural sources of B12 besides meat is spirulina which is dried algae. Spirulina even beats meat in protein content! As you will see below spirulina is packed with other energy nutrients which is why it’s a common ingredient in power juice recipes.

Vitamin B9 (Folic Acid) – a key ingredient in energizing the body. A lack of this nutrient causes fatigue and sleep problems. The foods most abundant in folic acid are Avocado, Blackberries, Mango, Orange, Papaya, Passion fruit, Pineapple, Pomegranate, Raspberries, Strawberries, Artichoke, Asparagus, Bok choy, Broccoli, Brussels sprouts, French beans, Lima beans, Okra, Parsnip, Peas, Potatoes, Spinach, Spirulina, and Squash – summer & winter.

B7 (Biotin) – in addition to providing energy, it also plays a fundamental role in growth and development. The produce highest in B7 are as follows, and note that another great source of B7 is nuts, especially peanuts, filberts, almonds, and peanut butter. A half of cup of peanuts provides more than twice the daily requirement of biotin. Here are the biotin-packed fruits and veggies: Avocados, Bananas, Papayas, Carrots, Sweet potatoes, and Swiss chard.

B5 (Pantothenic Acid) – not only does it provide your system with energy, but it helps the body manage stress. Here is the produce highest in B5: Avocado, Broccoli, Black currants, Brussels sprouts, Grapefruit, Butternut squash, Pomegranate, Corn, Raspberries, French beans, Starfruit, Mushrooms, Watermelon, Okra, Parsnips, Potatoes, Pumpkin, Spirulina, Spaghetti squash, Squash – summer & winter, and Sweet potato.

B3 (Niacin) – not only does it pack an energizing wallop, it also helps keep the nervous system and digestive system running smoothly. The following fruits and vegetables are rich in niacin: Avocado, Mango, Nectarine, Peach, Artichoke, Butternut squash, Corn, Mushrooms, Okra, Parsnip, Peas, Potatoes, Pumpkin, Spirulina, Spaghetti squash, Squash – winter, and Sweet potato.

B2 (Riboflavin) – it’s essential for blood cell production and the release of energy from the foods you eat. Riboflavin also is an essential ingredient for a healthy nervous system. Here are those fruits and vegetables with the highest content of B2: Avocado, Banana, Grapes, Mango, Pomegranate, Artichoke, Asparagus, Bok choy, Brussels sprouts, Chinese broccoli, Lima beans, Mushrooms, Peas, Pumpkin, French beans, Spirulina, Squash – winter, Sweet potato, and Swiss chard.

B1 (Thiamin) – its major task is energy production, especially when the energy comes from carbohydrates. It’s also essential for the function of the nervous system, muscles and heart. These foods are rich in thiamin: Avocado, Grapes, Grapefruit, Mango, Orange, Pineapple, Pomegranate, Watermelon, Asparagus, Brussels sprouts, Butternut squash, Corn, French beans, Lima beans, Okra, Parsnips, Peas, Potatoes, Spirulina, and Sweet potato.

Vitamin C – boosts the immune system and provides energy, with the added benefit of assisting in the absorption of another key ingredient in energy production – iron. These fruits and vegetables have an abundance of vitamin C: Grapefruit, Kiwi, Mango, Orange, Papaya, Passion fruit, Pineapple, Strawberries, Bok choy, Broccoli, Brussels sprouts, Butternut squash, Green pepper, Kale, and Swiss chard.

Vitamin E – a potent energy booster as well as antioxidant essential in the healthy function of the nervous system and muscles. These foods are highest in vitamin E: Avocado, Butternut squash, Blackberries, Parsnip, Blueberries, Potatoes, Cranberries, Pumpkin, Kiwi, Spirulina, Mango, Swiss chard, Nectarine, Papaya, Peach, Pomegranate, and Raspberries.

Iron – this mineral plays a role in keeping your energy level high. This is especially important for women of the menstruating age since a deficiency triggers anemia with symptoms that include fatigue, headaches, dizziness, and inflammation of the lips. High concentrations of iron are not found in fruits and vegetables, but these will enhance the body’s ability to absorb iron: Cantaloupe, Broccoli, Orange, Brussels sprouts, Grapefruit, Green and red peppers, Strawberries, and Potatoes.

More energy boosting recipes as well as weight loss, anti-aging, and illness fighting recipes are found in “Ultimate Juicing Recipes” in the box at the right on the page of this article.


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Spaghetti Squash

Live Strong has some great information on Spaghetti Squash.  I never found a recipe to juice this squash so I made up my own and it was pretty good.  Spaghetti squash, oranges, carrots, ginger.  And it was healthy also.Spaghetti squash gets its name from the fact that when it is cooked, the inside flesh pulls out of the shell in long strands, resembling spaghetti pasta. Oval shaped and yellow, spaghetti squash can be considered a summer or winter squash and is available year-round in most grocery stores. Adding it to your menu will bring a tasty treat to your mouth and several health benefits to your body.


Spaghetti squash contains a wide range of vitamins. A 1-cup serving offers 5.4 mg of vitamin C, which is almost 10 percent of the recommended daily intake, according to the USDA National Nutrient Database. Other vitamins include A, B-6, thiamin, riboflavin, niacin, folate, pantothenic acid and vitamin K. A report from Colorado State University explains that obtaining your daily vitamins through food sources such as spaghetti squash may be more beneficial than taking vitamin supplements, as food contains several chemicals that work together, making the vitamins function more efficiently. Researchers from China, published in the January 2011 issue of “Journal of Environmental Science and Health,” report that the flavonoids found in plant foods work with vitamins and play a role in protecting the body from cancer.


A 1-cup serving of spaghetti squash also contains several minerals that are vital to good health. The dominant mineral is manganese, with 0.2 mg, which is 8 percent of the RDI. Manganese is needed only in small amounts, but it has a big job. The University of Maryland Medical Center reports manganese aids in the production of healthy bones, tissues and sex hormones. It also plays a part in metabolism, regulation of blood sugar, absorption of calcium and the functioning of the nervous system. Other minerals found in smaller amounts in spaghetti squash include potassium, magnesium, calcium, copper, iron, phosphorus, sodium, zinc and selenium.


The American Heart Association says consuming fiber on a regular basis improves health by reducing the risk of cardiovascular disease and lowering cholesterol. Spaghetti squash contains a fair amount of fiber, with 2.2 g, or 9 percent of the RDI, per 1-cup serving. Fiber may also help in weight reduction as it makes you feel fuller longer.

Calories and Carbs

With only 42 calories and 10 carbs in a 1-cup serving of cooked spaghetti squash, this vegetable is a safe addition to any diet. A serving contains no fat unless you add butter or olive oil. Spaghetti squash is a great alternative to high-calorie, high-carb traditional pasta.

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Health Juices praising blueberries said:

Believe it or not, but blueberries seem to belong to the kind of delicious food rich in flavors and great for health improvement. They are close to the top on the list of the best, commercially available antioxidant fruits. They have even been categorized as super foods. The substance responsible for their strong antioxidant action is called anthocyanin. It is a type of (bio)flavonoid, and these substances in general are known to have dual action – they promote health and have substantial therapeutic effects.

blueberry bag

Therefore, there is no better recommendation that to reach out for and capitalize on the numerous health related benefits of blueberries. If you are wondering how much is enough, just take one cup of blueberries daily, or even better, prepare some delightful, healthy juice out of them alone, or in combination with some other fruits. Apart from juicing in a juice extractor there is another possibility – you can prepare a healthy smoothie out of them. Either way, make sure that there are no fruits with marks of mould formation, and … happy juicing.

Health Benefits


Apart from their antioxidant action, blueberries contain a lot of vitamin C, minerals and fibers. One cup of this fruit contains 12 milligrams of vitamin C, less then a milligram of Mn, about 5 grams of fiber, and relatively low calorie content. Remember that these micro nutrients are beneficial substances primarily due to their organic origin – unlike some of the supplements which contain minerals and vitamins of inorganic origin. Blueberries are a real mine of beneficial minerals, especially calcium, phosphorus, iron and vitamin C.

When consumed raw, blueberries will be quite beneficial also to those who struggle with weight problems. They are rich in vegetable fibers and thus will promote a feeling of satiety. Unlike the fresh berries that will gently cleanse the body, the dried blueberries will stop diarrhea.

The beneficial effect of blueberries can be seen in the improving of some heart conditions, cancer prevention, sight improvement, and preventing infections of the urinary tract. Some studies suggest that the dark pigments in blueberries are likely to be responsible for lowering of cholesterol blood levels, while the antioxidants may help prevent colon cancer. Last, but not least, the lutein is held responsible for preventing issues of macular degeneration.

Blueberries May Improve Memory

In an article published in the ACS Journal of Agricultural and Food Chemistry, experts point out that studies on animals have shown that blueberries may improve memory in older adults. A group of subjects older than 70 years were given a cup of blueberry juice in the morning during a period of two months. The control group was given a drink without blueberries. The subjects who consumed blueberry juice had better scores on memory and learning tests. As the authors of this research study say, the preliminary results are encouraging, and suggest that the continuous consumption of blueberry juice could delay or mitigate neurodegeneration.

In the absence of effective therapy for dementia, there is always the preventive approach where blueberries, amongst the other healthy foods, can indeed help.

Picking Up and Storing of Blueberries

During the summer period, it is much easier to purchase some delightful blueberries at green markets and use them fresh. Those more fortunate might even come in a position to hand pick some blueberries on a farm or in wilderness. Only those berries which are of deep blue color are ripe and ready to be picked. They should be consumed within a couple of days or, alternatively, they should be frozen for later use. If put in plastic bags without prior washing they will stay in the fridge and preserve their health values for a prolonged period of time.

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Fit Sugar tells us about the benefits of lemons:

Saying that lemons are a superfood is an understatement. Their medicinal properties are never ending and they add abundant flavor to a variety of dishes. Lemon juice is an excellent source of vitamins C and B, proteins, carbohydrates, and phosphorous. The flavanoids within the juice are said to contain antioxidants, which is why it’s so useful in treating so many ailments and conditions. Lemon juice can cure you of the hiccups and wake up your liver and help flush out toxins in the morning, but here are 10 more health benefits associated with lemons:

  1. Constipation and diarrhea relief. Lemons help cleanse the digestive track and allow food to digest properly.
  2. Lemons aid in the production of antibodies in the blood that attack invading microorganisms and prevent infection.
  3. Lemon is found to be anticarcinogenic, which can lower the rates of colon, prostate, and breast cancer.
  4. Because of its high potassium content, lemon controls high blood pressure, dizziness, and nausea, and provides relaxation to mind and body.
  1. Lemons feature antibacterial properties that help aid sore throats. Mix half of a lemon with water and gargle.
  2. Lemons are great for colds, the flu, and fevers. They help stop the fever by increasing perspiration.
  3. Lemon has antiseptic and styptic properties, so it can stop internal bleeding. For instance, you can put some lemon on a cotton ball and apply it to the inside of your nose to stop a nose bleed.
  4. Lemon mixed with water is great for anyone who has respiratory problems like asthma because of its rich source of vitamin C.
  5. A cup of warm water with lemon and a pinch of salt can help with weight loss and lower cholesterol.
  6. When applied to a burn, lemon juice will actually reduce the burning sensation since it acts as a cooling agent.

The controversy is still up for debate when it comes to juicing lemons – do I peel or do I not peel the lemons before I juice.  This is my opinion – yes the zest can add a lot of flavor but it also adds bitterness to the overall flavor.  I did this for several days and then start trimming of the majority of the peel and I enjoyed the flavor so much more.  I don’t peel it like an orange, I just get a knife and trim it off.  I just do it in strips leaving some of the peel still intact.  I usually take about 3/4 of the peel off.  This is my opinion from recipes that I have tried and loved!!!

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Herb Wisdom tells us about fennel:

Rich in phytoestrogens, Fennel is often used for colic, wind, irritable bowel, kidneys, spleen, liver, lungs, suppressing appetite, breast enlargement, promoting menstruation, improving digestive system, milk flow and increasing urine flow. Fennel is also commonly used to treat amenhorrea, angina, asthma, anxiety, depression, heartburn, water retention, lower blood pressure, boost libido, respiratory congestion, coughs and has been indicated for high blood pressure and to boost sexual desire.

Fennel is a useful addition to any of the Breast Enlargement herbs and has an impressive number of other health benefits.

Fennel is also commonly used to treat amenhorrea, angina, asthma, heartburn, high blood pressure and to boost sexual desire. Fennel is a mild appetite suppressant and is used to improve the kidneys, spleen, liver and lungs.

Fennel is an effective treatment for respiratory congestion and is a common ingredient in cough remedies.

It is also used for cancer patients after radiation and chemotherapy treatments to help rebuild the digestive system. Fennel relaxes the smooth muscle lining the digestive tract (making it an antispasmodic). It also helps expel gas.

It is a tested remedy for gas, acid stomach, gout, cramps, colic and spasms. Fennel seed ground and made into tea is believed to be good for snake bites, insect bites or food poisoning. Excellent for obesity. It increases the flow of urine. It is gargled for hoarseness and sore throats.

Live Strong  gives an interesting historical perspective
Fennel was held in high esteem among the ancient Greeks, who used it to enhance longevity, strength and courage. A great ancient battle was fought in a field where fennel grew wild and named the Battle of Marathon after the Greek name for the revered plant marathron. Fennel was used in medieval times to ward off witchcraft and evil spells.

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Napa Cabbage

Healthy Happy Life says about Napa Cabbage


Cabbage. It’s another one of those produce section items that can scare a good intentioned chef off- like a giant melon or a spiky artichoke. Cabbage certainly isn’t winning any prizes when it comes to shelf-appeal. It’s incredibly heavy, large, resembles the ‘hated’ iceberg lettuce at times and it has a rubbery almost plastic-looking exterior. Cabbage can appear unappetizing at best to a newbie cabbage buyer. But a seasoned cabbage-lover will know that there is really nothing to fear. And in fact, there are many varieties of cabbage available in that dark cramped cabbage corner of the produce section. Napa Cabbage is one of my favorite cabbage varieties.

Napa Cabbage Looks. In my modest view, I think Napa Cabbage is the most beautiful of the cabbages out there. It is long and oval shaped-not round. And it has beautiful white veining throughout its light yellow-green ruffled leaves. The inside main vein becomes very wide and smooth. Almost like little plates. Though Napa Cabbage is heavy-but that is a sign of high water content. Great for people watching their weight and trying to control their appetite.

Napa Cabbage Nutrition Facts. You may be surprised that cabbage has any nutritional benefits at all! The similar looking iceberg lettuce is quite absent of many nutrients, but cabbage is a heartier item that will actually have a few healthy surprises in store for you. Here are a few stats:

Napa Cabbage
1 cup raw shredded
calories: 20
Vitamin C: 46% RDA
Vitamin A: 26% RDA
Fiber: 1 g
Protein: 1 g
Phytochemicals are another area of nutrition we must look at. Phytopia.com says, “Cabbage: A cruciferous vegetable. Indoles, dithiolthiones, isothiocyanates, flavonoids, organosulfides, glucarates, coumarins and other phenolic acids, terpenes, selenium and vitamin C. Chinese (Napa) cabbage is relatively high in absorbable calcium.”
How Stuff Works.com says: “The phytochemicals in cabbage, called indoles, are also being studied for their ability to convert estradiol, an estrogenlike hormone that may play a role in the development of breast cancer, into a safer form of estrogen — powerful incentives to add cabbage to your diet.”

Cabbage is low in calories and high in chew-appeal. You can eat a lot and chew a lot and the calories will stay low, while your tummy feels full. Also, the Vitamin amounts of A and C in Napa Cabbage are surprisingly very good!

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Fitness Blenders info for Cantaloupe:

Cantaloupe juice is not only tasty, cool, and refreshing, it is also a good source of vitamin B6, niacin, vitamin A, and folate. It is also very high in vitamin C. Because of this, one of the main benefits is the fact that it is loaded with immune system boosting nutrients and various antioxidants.

Other health benefits:
• The American Cancer Society has suggested that the fruit may help prevent different types of cancer
• Juicing them can help with digestive problems, such as constipation
• They are high in the lipid myoinositol, which may provide relief to people who struggle with insomnia, and other anxiety related disorders

How to juice a cantaloupe
It is often recommended by juicing gurus to drink this fruit alone, not mixed with any other kinds of fruits or vegetables. It is surprisingly the most nutrient dense of all fruits and serves your body well when not accompanied by additional juicing ingredients, although there are some very delicious and healthy juicing recipes and combinations out there (see full article).

Another interesting bit about making this drink is that you can use the entire fruit; there is no need to throw away the rind. In fact, a great deal of the nutrients are hidden away in the rind, meaning that by juicing cantaloupes you’re going to get a wealth of other benefits that you would not get by eating the fruit whole.

If at all possible, and especially if you are going to use the rind, buy the fruit organic. Whether you buy organic or not, make sure that you wash the fruit well before you begin to juice.

Slice the melon into wedge sizes that your juicer can handle and begin juicing the fruit. Drink the juice immediately after making it in order to get the most significant benefit.

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