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.
Until you discover the perfect combination for your energy level and taste buds, try these wonderful Power Juice recipes guaranteed to zap you with vitality and please the palate. 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.
6 carrots – peel only half the surface
2 beet greens
4 broccoli spears
1 cup cauliflower
1 thumb ginger
1 tablespoon spirulina
Power Juice Plus!
2 apples, peeled cored
1 red bell pepper
1 handful parsley
5 leaves green leaf lettuce
1 tablespoon spirulina
Wake Up Call
1 apple, cored, peeled
2 oranges, peeled and sectioned
1 thumb ginger
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