The table below gives a overall picture of the nutritional information for the basic ingredients. Please do take note of the amount of each vegetable in gram, you may not be juicing this much, but it gives a good overview of the vitamin and mineral content. Also there are many more vitamins and minerals that have not been included in the tables, only the standard vitamins and minerals acknowledged by the RDA are included.
|Vitamin A||10302 IU||Vitamin A||2813 IU||Vitamin A||21383 IU|
|Vitamin C||80.4 mg||Vitamin C||8.4 mg||Vitamin C||7.6 mg|
|Vitamin K||547 mcg||Vitamin E||0.6 mg||Vitamin E||0.8 mg|
|Thiamin||0.1 mg||Vitamin K||145 mcg||Vitamin K||16.9 mcg|
|Riboflavin||0.1 mg||Riboflavin||0.1 mg||Thiamin||0.1 mg|
|Niacin||0.7 mg||Niacin||0.2 mg||Riboflavin||0.1 mg|
|Vitamin B6||0.2 mg||Vitamin B6||0.1 mg||Naicin||1.3 mg|
|Folate||19.4 mcg||Folate||58.2 mcg||Vitamin B6||0.2 mg|
|Pantothenic Acid||0.1 mg||Choline||5.4 mg||Folate||24.3 mcg|
|Calcium||90.5 mg||Betaine||165 mg||Pantothenic Acid||0.3 mg|
|Iron||1.1 mg||Calcium||29.7 mg||Choline||11.3 mg|
|Magnesium||22.8 mg||Iron||0.8 mg||Betaine||0.5 mg|
|Phosphorus||37.5 mg||Magnesium||23.7 mg||Calcium||42.2 mg|
|Potassium||299 mg||Phosphorus||14.7 mg||Iron||0.4 mg|
|Sodium||28.8 mg||Potassium||167 mg||Magnesium||15.4 mg|
|Zinc||0.3 mg||Sodium||23.7 mg||Phosphorus||44.8 mg|
|Copper||0.2 mg||Zinc||0.2 mg||Potassium||410 mg|
|Manganese||0.5 mg||Manganese||0.3 mg||Sodium||88.3 mg|
|Selenium||0.6 mcg||Selenium||0.3 mcg||Zinc||0.3 mg|
|Vitamin A||44.9 IU||Vitamin A||993 IU||Vitamin A||8.1 IU|
|Vitamin C||6.7 mg||Vitamin C||50.7 mg||Vitamin C||17.2 mg|
|Vitamin E||0.1 mg||Vitamin E||0.1 mg||Vitamin K||1.5 mcg|
|Vitamin K||0.3 mcg||Vitamin K||34.0 mcg||Naicin||0.3 mg|
|Riboflavin||0.1 mg||Thiamin||0.1 mg||Vitamin B6||0.1 mg|
|Naicin||0.5 mg||Riboflavin||0.1 mg||Folate||29.0mcg|
|Vitamin B6||0.1 mg||Naicin||0.4 mg||Pantothenic Acid||0.2 mg|
|Folate||148 mcg||Vitamin B6||0.2 mg||Choline||7.5 mg|
|Pantothenic Acid||0.2 mg||Folate||16.0 mcg||Betaine||0.1 mg|
|Choline||8.2 mg||Pantothenic Acid||0.1 mg||Calcium||29.0 mg|
|Betaine||175 mg||Choline||15.2 mg||Iron||0.4 mg|
|Calcium||21.8 mg||Betaine||0.1 mg||Magnesium||11.6 mg|
|Iron||1.1 mg||Calcium||40.0 mg||Phosphorus||23.2 mg|
|Magnesium||31.3 mg||Iron||0.7 mg||Potassium||270 mg|
|Phosphorus||54.4 mg||Magnesium||14.2 mg||Sodium||45.2 mg|
|Potassium||442 mg||Phosphorus||26.7 mg||Zinc||0.3 mg|
|Sodium||106 mg||Potassium||216 mg||Copper||0.1 mg|
|Zinc||0.5 mg||Sodium||24.0 mg||Manganese||0.1 mg|
|Copper||0.1 mg||Zinc||0.2 mg||Selenium||0.7 mcg|
|Manganese||0.4 mg||Manganese||0.2 mg||Fluoride||7.0 mcg|
|Selenium||1.0 mcg||Selenium||0.5 mcg|
A little bit about the ingredients
Kale is high in vitamin K which is very important for the skeletal system and blood clotting. It is also needed to help make good use of vitamin D and vitamin A. Kale is also high in vitamin C, a very powerful antioxidant and other antioxidants such as carotenoids and flavonoids.
Spinach is also high in antioxidants and is known to be good for eye health. Spinach could also reduce chances of skin cancer. Like many vegetables its high alkaline mineral content makes it good for reducing inflammation and acidosis. Oh, and one last thing, spinach increases muscle efficiency by reducing the oxygen needed to power the muscles, Popeye.
Beetroots are known to be very good in generating red blood cells the iron and copper make for a good blood builder. Recommended for anyone who is anaemic. Beetroots contain choline which detoxifies the body. It is also heals the liver.
Carrots are known for being high in Beta Carotene, Beta Carotene is converted into vitamin A by the body and it is an antioxidant fighting free radicals and supporting the immune system. Carrots help improve vision and prevent lung, breast and colon cancer. And finally carrots cleanse the body by assisting the liver to flush out toxins.
Red Cabbage is high in vitamin U and can be beneficial for healing stomach ulcers. It is loaded with phytonutrients (plant compounds which are thought to have health-protecting qualities) which are known to cleanse the kidneys.
Radishes are good for detoxifying the body, they are good for helping with Jaundice (a medical condition which causes yellowing of the skin or whites of the eyes, due to high amounts of the pigment bilirubin and typically caused by obstruction of the bile duct, by liver disease or by excessive breakdown of red blood cells). Radish is a diuretic (increases urine production) and is helpful in curing urinary tract infections. They contain anthocyanin’s, a flavonoid which are known to reduce cardiovascular diseases and have anti-cancer/Inflammatory properties. They are also high in potassium which helps regulate blood pressure.
So there you have it, the ingredients and the benefits of each one. Juicing is a way for me to really give my body the nutrients it needs. It will provide your body with a lot of nutrients that your body maybe lacking. If you know you are deficient in certain nutrients then Google vegetables high in those particular nutrients and add them in. Tailor the Juice to your needs. I would usually add cilantro, parsley or lemon from time to time but I make sure to keep the basic ingredients the same.
I want to leave you guys with a tip. Like I have said for me juicing is a way to get as much nutrients as possible. Initially I started to drink a whole glass of juice at one time and realise that my body was not absorbing all of the nutrients from the juice. This is because the body can only absorb a certain amount of nutrients at one time and anything more will just be excreted. From my research I found that it takes 30 minutes for the juice to be absorbed into the blood stream. So what I started to do was to drink about 200ml of juice every 30 minutes. I had noticed that my body was absorbing and retaining the nutrients from the juice for longer. It’s not what we eat but what we absorb, remember that.
[Note: This blog is only for informational purposes only. It is not medical advice or diagnosis. Please consult with a Health care practitioner before making any diet, nutritional changes or when starting a new fitness program.]