5 juices to boost your energy levels

5 juices to boost your energy levels this summer

There are few methods as quick and simple to give the body a mega dose of nutrients in one serving as juicing.  It’s also a handy method for families to make sure the kids are getting a good dose of power foods.

If you’re on a tight schedule or simply want to find a good use for those sad looking fruits and veggies in the back of your fridge then juicing might be your new ally.

Best of all, for those of us who aren’t exactly what you would call “enthusiastic chefs”, juicing is the perfect opportunity to whip up some tasty recipes you’d be proud to admit you made!

If you’re ready to boost your energy levels this summer, try these 5 juicing recipes that are nutrient packed and energy boosting. All recipes make one large serving or two small servings.

  1. Apple, celery and parsley

Ingredients:

3 apples

3 stalks of celery

1 handful of fresh parsley (with stalks)

1 handful of blueberries

Benefits:

Apple: rich in vitamins, minerals and antioxidants including quercetin, catechin, phloridzin and chlorogenic acid. 

Celery: A single stalk of celery contains over 10 antioxidant nutrients. It is rich in vitamin C, beta carotene, flavonoids and phytonutrients. Multiple studies have revealed the antioxidant qualities of celery and it is widely known to reduce inflammation of the digestive tract.  (1)

Parsley: A powerful disease-fighting plant particularly rich in vitamin K and flavonoids and a great source of vitamins A and C. Research shows that diets rich in flavonoids may potentially decrease the risk of conditions including colorectal cancer. (2) 

Blueberries: known as the king of antioxidant fruits, blueberries are highly nutritious and rich in vitamin C and K.

2. Beetroot, carrot, ginger and turmeric

Ingredients:

1 beetroot

8 medium sized carrots

1 fresh root of turmeric (roughly 2cm)

1 fresh root of ginger (roughly 5cm)

Benefits:

Beetroot: beetroot juice has long been associated with improved blood flow and lower blood pressure. It is rich in vitamin C, iron, potassium, manganese and folate (vitamin B9), particularly important for pregnant women.

Carrot: a source of beta carotene, vitamins A,C, E and K1, potassium, carotenoids, fiber and antioxidants that help promote health and strengthen the immune system. Their soft flavour and texture make them an easy addition to any juice.

Ginger: the main active component of ginger is 6-Gingerol responsible for many of its medicinal properties. 6-Gingerol is known to exhibit anticancer, anti-inflammatory and anti-oxidative activities. (3)

Turmeric: has been used in India for thousands of years for both health and beauty purposes. Its main active ingredient is curcumin, a powerful anti-inflammatory and strong antioxidant. This tiny root packs an intense flavour which can be bitter if added in abundance so be careful not to add too much.

3. Carrot, orange and coriander

Ingredients:

4 large carrots

1 orange

1 handful of fresh cilantro (with stalks)

Benefits:

Orange: rich in vitamin C, thiamine, folate and antioxidants. Oranges offer a juicy burst of freshness which work well when combined with leafy greens. Vitamin C is not only necessary to support the immune system but is essential for the body to produce collagen, giving the skin its youthful appearance.

Carrots: carrots are an excellent source of beta carotene, vitamins A,C, E and K1, potassium, carotenoids, fiber and antioxidants that help promote health and strengthen the immune system.

Coriander (cilantro): rich in immune boosting antioxidants, many studies reveal that coriander may not only fight infections but benefit heart, brain, skin and digestive health.

4. Pineapple, apricots and ginger

Ingredients:

½  pineapple

6 apricots (don’t forget to take out the stone)

1 fresh root of ginger (about 3cm)

Benefits:

Pineapple: pineapples contain a variety of minerals, vitamins and a group of digestive enzymes known as bromelain, which has been shown to reduce markers of inflammation.

Apricot: a great source of antioxidants including beta carotene, vitamins A, C and E and flavonoids. The gentle flavour of the apricots combines beautifully with the pineapple creating a powerful but sweet juice that supports the digestive tract and immune system.

Ginger: known to exhibit anticancer, anti-inflammatory and anti-oxidative activities.

5. Cucumber, kiwi, mint, lemongrass and lime

Ingredients:

2 large cucumbers

2-3 kiwis

1 handful of fresh mint leaves (with stalks)

1 stalk of fresh lemongrass

½ lime hand squeezed into the juice

Benefits:

Cucumber: cucumbers contain about 96% water along with vitamins K and C. They add a refreshing 

Kiwi: these green fleshy fruits are loaded with vitamins C, K, E folate and potassium and are a source of antioxidants.

Mint: this cooling plant is a particularly fine source of vitamin A, known for its effects in eye health. 

Lime: limes are high in vitamins C and flavonoids, both powerful antioxidants that not only help the body fight off disease but also strengthen collagen of the skin.

Lemongrass: Citral and geranial, two of the main compounds in lemongrass are thought to play a role in its anti-inflammatory properties. Lemongrass also displays antioxidant and antimicrobial activities.

Tips for juicing

  • Whenever possible, buy organic ingredients to ensure your juice is as pure as possible.
  • Don’t get too adventurous too quickly! it’s easy to get carried away and not know when to stop adding foods into the juicer. Sometimes these experiments will work but other times you’ll be stuck downing some horrible concoction you feel too bad to throw away! it’s easier to stick to only a few ingredients at first, gradually growing more adventurous as you familiarise yourself with the different combinations you like.
  • Drink it fresh. Although it’s become a popular habit to batch juice and refrigerate a few days supply, from a nutrient perspective it is always best to drink what has been freshly made. You are worth giving yourself 10 minutes of time to enjoy making a juice that is supporting and energising your body. Batch refrigerating is honestly not going to save you that much time.
  • Don’t wait to clean your juicer. As soon as you’ve drunk your fresh juice, disassemble the juicer and clean up the mess, it will be easier to clean and less of a chore later.
  • High quality juicers do have their advantages and cold press options are a fantastic choice but you can still enjoy the benefits of good ingredients with inexpensive juicers. Don’t feel you have to invest in another expensive piece of kitchen equipment right off the bat. First build the habit then invest in a higher quality machine.

To sum it up and put it in a bottle

Freshly made juices are not only tasty, suitable for children and highly packed in vitamins and minerals, but are also an impressive alternative to bottled, pasteurized or artificially sweetened juices. 

A homemade juice is a natural way to develop a broader understanding of what you are really putting inside your body and your source of nutrition.

Happy juicing guys!

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