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How to clean fruit and Vegetables

Story at-a-glance

  • Scientists have found baking soda to be a surprisingly simple and affordable solution for getting rid of as much as 96 percent of the toxic pesticides that contaminate most fruits and vegetables
  • The U.S. Environmental Protection Agency (EPA) requires apple producers to soak their produce in bleach water for two minutes, but that’s only designed to remove bacteria and dirt, not get rid of pesticides
  • Prenatal exposure to toxic chemicals commonly used in agriculture have been shown to cause low birth weight in infants and neurodevelopmental problems
  • To ensure you’re doing everything possible to decrease the pesticides you ingest when you eat produce, scrub them with baking soda and water appropriately beforehand

By Dr. Mercola

Once upon a time, polishing an apple on your jeans was all it took to clean off dirt or dust before taking your first juicy bite. Nowadays, however, there are a few other things besides dirt to consider when getting your produce ready to eat. Pesticide residue is a common term today, unfortunately, and one that must be taken into consideration, whether you’re eating pears from an orchard, spinach from the grocery store or peppers from your local farmers market.

Both small farmers and large corporate crop producers routinely use pesticides, but some of the chemicals they use absorb into the food that will later be eaten, Science Daily reports.1 Not just the fruits and vegetables themselves but entire trees, orchards, fields and soil, are sprayed with toxic chemical pesticides to protect against pests and fungal diseases.

Only in the last handful of years has anyone stopped to ask whether the foods coming out of those fields was healthy any longer. The potentially toxic effects that have been uncovered have made consumers and consumer groups more than a little nervous, and for good reason. Fortunately, recent research has found one surprisingly simple way to wash some of the pesticides off your produce, using a substance you probably already have in your kitchen: baking soda.

Baking Soda Works Better Than Bleach to Remove Pesticides From Produce

Washing fruits, vegetables and herbs to remove residue is the food industry’s standard procedure, but questions have arisen regarding its effectiveness. Does rinsing your carrots, plums or cauliflower do the job before eating it? How about holding it under the faucet and rubbing it with a bit of dish soap? A new study2 offered a surprisingly simple and affordable tip on how to get rid of toxic pesticides that contaminate food, and it’s not what is currently being used.

The research team approached the problem with a study on which method would be better for reducing toxins on produce. Lili He and colleagues from the University of Massachusetts used apples to examine the effectiveness of commercial and homemade washing agents to remove both surface and internalized residues. Science Daily reports:

“The researchers applied two common pesticides — the fungicide thiabendazole, which past research has shown can penetrate apple peels, and the insecticide phosmet — to organic Gala apples. They then washed these apples with three different liquids: tap water, a 1 percent baking soda/water solution, and a U.S.-EPA (Environmental Protection Agency)-approved commercial bleach solution often used on produce.”3

Using highly specialized analysis, the scientists found that surface pesticide residues on apples that had been treated 24 hours prior4were removed most effectively using baking soda. The team tried tap water and even Clorox bleach, and neither worked as well as the baking soda, which is highly alkaline, probably because the pesticides degrade faster in baking soda, which makes them easier to physically remove by washing.5

Super-sensitive testing procedures were used to detect the levels of thiabendazole (a systemic fungicide, pesticide and parasiticide) and phosmet (a nonsystemic pesticide), but the researchers didn’t test any other cleaning methods, such as vinegar, or test the washing solutions against the plethora of other pesticides often used on apples, CNN observed.6

According to Reuters, the EPA mandates that, after harvest, apple producers soak their produce in bleach water for two minutes, but that’s designed to remove bacteria and other “organic matter,” not to get rid of pesticides.7 Daily Mail noted that 80 percent of the thiabendazole was removed after 12 minutes of gentle scrubbing with the baking soda solution, while it took 15 minutes to remove 96 percent of the phosmet.8

What ‘Pesticide Toxicity’ Means for Humans

Both substances tested have been deemed potentially carcinogenic, and not just the use of but the problems from them are becoming more widespread. In fact, far from being a harmless substance, Science Direct9 contends that with phosmet exposure, the elderly, children and pets are most at risk. Further, the EPA’s User’s Guide10 on the risk for pesticide toxicity in humans assesses such factors as calculating residue levels, aggregate and cumulative exposure, equations for acute and chronic effects, and cancer “endpoints.”

In spite of that, a Reuters article observes that the EPA’s stance on pesticides is that “They can hurt humans, too, but most of us are exposed to amounts so tiny that they don’t pose a risk.”11 The U.S. Department of Agriculture (USDA) also contends that “Pesticide residues do not pose a safety concern for U.S. food.”12 Interestingly, another Reuters article13 posted just three days later reported findings from another study at a Boston clinic on the eating habits of 325 women and their newborns. The study, published in JAMA Internal Medicine, found that:14

  • Women who ate the highest amounts of fruits and vegetables with high levels of pesticide residue (more than two servings a day) were 18 percent less likely to have a baby compared with women who ate the lowest amounts of these foods —  less than one serving a day.
  • Pollutants, like pesticides, could be contributing to ‘unexplained’ fertility problems.

Jorge Chavarro, senior study author from Harvard T.H. Chan School of Public Health and Brigham and Women’s Hospital in Boston, stated it was already known that:

“Women occupationally exposed to pesticides and women exposed to pesticides used in agriculture by virtue of living in or near agricultural production areas experience greater risk of infertility, pregnancy loss and other adverse reproductive outcomes. Our study is the first to show that exposure to low doses of pesticide residues, such as those achieved by consuming conventionally grown fruits and vegetables, may also have adverse health effects. This was actually very surprising to me.”15

Pesticide Exposure Is Not as Harmless as Some Agencies Claim

In case you need more information on why pesticides are considered potentially deadly, and washing your produce thoroughly is an important step to take before eating it to remove as much as possible, National Geographic published an article in 2013 on the potentially lethal effects of organophosphates (the class of chemicals that phosmet belongs to) after at least 25 children in India died from pesticide exposure.16

Dana Boyd Barr, an exposure scientist at Emory University in Atlanta, noted that organophosphates “are considered junior-strength nerve agents because they have the same mechanism of action as nerve gases like sarin.” The article noted:

“Upon entering the body — through ingestion, inhalation or contact with skin — organophosphates inhibit cholinesterase, an enzyme in the human nervous system that breaks down acetylcholine, a neurotransmitter that carries signals between nerves and muscles. When cholinesterase is inactivated, acetylcholine builds up in the nerves, which become overactive. Victims of organophosphate poisoning typically die because they can’t breathe.”17

Here’s another example: “Pet groomers and veterinary workers have become poisoned after skin contact with flea dips containing phosmet (organophosphate). In one case the dog being bathed shook his coat and showered the worker with fluid from the dip. Symptoms included skin irritation, shortness of breath, abdominal cramping and nausea.”18

The U.S. Food and Drug Administration (FDA) recommends that all produce at least be washed under running water, even if you don’t plan to eat the skin. (Cutting into an unwashed cucumber, carrot or cantaloupe exposes the flesh to potential toxins and bacteria on the peel.) Firm produce should be scrubbed with a brush, then dried with a clean towel.19

A Domino Effect: Problems With Pesticide Use

Still, health experts maintain that the health benefits of eating fruits and vegetables far outweigh any potential pesticide risk. Ideally, however, look for organic varieties.To reiterate He’s study, Science Daily20 revealed an interesting domino effect and other pertinent information regarding how fruits, vegetables or other foods that have been sprayed with pesticides are affected:

  • Using a 10-milligram (mg) solution of baking soda, it took 12 and 15 minutes, respectively, of soaking to remove most of the thiabendazole and phosmet surface residues from the apples following a 24-hour exposure.
  • Thiabendazole and phosmet (to a lesser extent) penetrated inside the fruits, but the thiabendazole penetrated four times deeper and therefore could not be completely washed away even using the baking soda washing solution.
  • The food industry typically uses the post-harvest washing method of a bleach solution for two minutes, which does not effectively remove pesticide residues on the surface of apples.
  • The baking soda method removes surface pesticide residues on apples better than plain water or bleach, but while baking soda can degrade thiabendazole and phosmet, making them easier to remove with a thorough washing, it couldn’t remove chemical residues that had penetrated the apple peels.
  • Because of the chemical penetration into the apples, peeling is more effective to remove the pesticides. However, peeling also removes the healthy bioactive compounds the peels contain.

The Baking Soda Solution: ‘Wash Your Fruits and Vegetables’

He and her research partners used a concentration of about 1 teaspoon of baking soda for every 2 cups of water in their experiments — an effective ratio. “You don’t need to be precise. Just adding a little bit is better than not adding it,” she explained. It can also be used for washing other types of produce. It might not work for everything, “but it’s a general method.”21

Significantly, as lead of the study, not only did He admit that she’ll be washing her children’s fruits and vegetables longer and adding baking soda, she also did not eat the apples after they’d been tested. Dr. Philip Landrigan, a researcher at the Arnhold Institute for Global Health at the Icahn School of Medicine at Mount Sinai in New York, advises people to eat organic as often as possible, but to at least wash your fruits and vegetables.22

However, Motoko Mukai, a toxicologist in the department of food science at Cornell University’s College of Agriculture and Life Sciences, contends that even produce labeled as organic can’t be trusted altogether, concluding: “It’s not entirely pesticide-free. I would still wash before consuming it.”23 She adds that cooking, blanching or juicing may also help remove chemical toxins,24 but not entirely.

A 2012 study25 showed that organic foods have a 30 percent lower risk of pesticide contamination in comparison with conventionally grown foods. One way they know that is that people who make it a habit to eat organic foods whenever possible have fewer pesticides in their bodies, indicated via urine testing.26

In addition, it was found that pregnant women with higher levels of pesticides in their bodies, particularly one known as chlopyrifos (CPF), were more likely to give birth to children with a lower birth weight, a lower IQ and neurodevelopmental problems.27 So choosing organic is great, but even better are your efforts to get the word out about how you can take control of your own and your family’s health by doing what you can to avoid illness from pesticide contamination.

The statistics on pesticides in food are real. As Landrigan suggests: “Avoid using pesticides within homes or on lawns and gardens. Join with friends and neighbors to urge reduction in pesticide use in schools, parks, playing fields and other areas used by children and pregnant women.”


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15 Health Benefits of Juicing

15 Health Benefits of Juicing, According to Science (+8 Delicious Recipes)

Anyone interested in achieving and maintaining optimal health and wellness has no doubt heard some of the benefits that you can gain from incorporating fresh juice into your diet. Juicing is the process of extracting the liquid from fresh vegetables and fruit – leaving behind most of the fiber so you can consume the majority of the vitamins, minerals, and phytonutrients found in these foods.

When done properly, juicing can be a fantastic way to supplement your diet and ensure you’re giving your body everything it needs to work efficiently and stay healthy. Remember, drinking fruit and vegetable juice isn’t a replacement for these foods – you should still try to eat at least two fruits and four servings of vegetables each day.

A brief history of juicing

While the modern philosophy of juicing wasn’t introduced until the 1930s, people have been taking advantage of the health benefits of juicing for thousands of years. Early juicers used grinders and linens to crush and strain produce or herbs for ceremonial practices or medical applications. With the invention of the first hydraulic press-style juicer, Dr. Norman Walker developed the technology to bring this traditional health supplement to the contemporary masses.

When the first masticating juicer was invented in the 1950s, it introduced the possibility of juicing nearly all kinds of vegetables – including leafy greens, which had been virtually impossible to juice with the hydraulic press. However, due to the friction caused by the high speed at which this juicer functioned, the heat generated can compromise the quality of the resulting liquid. As live enzymes are destroyed by heat, many of the nutrients contained within the produce were destroyed during this juicing process.

However, by the 1990s, technology had evolved to allow juicers to operate efficiently and effectively – extracting a maximum of juices from fruits and vegetables without the loss of nutrients caused by these previous juicing methods. Thanks to this important evolution, people around the world can enjoy the benefits of juicing in their own homes.

What do I need?

If you don’t have a juicer, you can use your blender to achieve a similar result – just be sure to add a little water to keep your juice from getting too thick. However, to fully enjoy the many benefits of juicing, you might want to invest in a new appliance for your kitchen.

You don’t have to spend a ton of money on a good juicer, but the more expensive ones do come with some added conveniences. Since they can often process the entire fruit – including the rind, core, and even seeds – they can spare you having to chop up your produce before running it through the juicer. Check out the width of the juicer’s chute to get an idea of how what size of produce the machine will be capable of processing.

Another important thing to keep in mind is that your juicer should be easy to clean. A good juicer should have removable parts that are simple to assemble, so you can quickly take it apart and clean it out after use – and put it back together easily before you use it again. Although some models claim to be dishwasher safe, the heat from the dishwasher can cause the plastic pieces of the juicer to become distorted and impossible to fit back together.

Speed is only a concern for people who want to store juice. A faster machine is perfect if you plan to consume your juice immediately after making it, but if you want to keep juice in the fridge for several hours, you may want to invest in a slow juicer. This will mean your final product will obviously take longer to make, but because the slower process lets in less air, your juice won’t be as oxidized – meaning you can store it a little longer and it will likely taste a bit more fresh.

The three most common types of juicers are masticating, centrifugal, and triurating. Each of these comes with their own pros and cons, so it really comes down to finding a juicer that fits your lifestyle. There really is no one best juicer to suit everyone.

Masticating juicers work slowly, with a rotating auger that crushes produce into a mesh screen. Juice is released through this screen, and pulp is collected in a separate container. This process results in less oxidation, meaning that juice created through this machine doesn’t need to be consumed immediately.

These can be found in two styles – with a horizontal auger or a vertical auger. This type of juicer will require some pre-cutting, especially for more fibrous greens or dense vegetables like carrots or beets. They do have a bit more of a learning curve, but will yield a lot of juice.

Centrifugal juicers work similarly to the spin cycle on your washing machine – produce is shredded and spun to separate the juice from the pulp. While some machines do come with a container to catch the extracted pulp, if you plan to make a large batch of juice you will likely have to take it apart to remove the pulp at least once during the process. The juice produced from this machine will also be quite oxidized, meaning you will need to drink it within fifteen minutes of making it.

While this process doesn’t extract much juice from leafy greens, it is a great option for people who don’t have a lot of prep time to chop veggies and fruits before running them through the juicer. There are also fewer pieces that need to be cleaned after use.

Triurating juicers, or twin gear juicers, function more like a car’s transmission – two gears interlock and work together to shred and squeeze the juice from your produce. These machines struggle with softer fruits and vegetables, and require a bit of force to push produce through the two gears, but provide a maximum yield – allowing you to make the most out of each vegetable or piece of fruit.

However, these juicers are capable of making more than just juice. Thanks to this unique process, they can make sorbets, nut butters, and even baby food – making this a great option for someone who doesn’t want to purchase a specific appliance just for juicing. Juices made with a triurating juicer can also be stored in the fridge for up to three days.

No matter what kind of juicer you decide to buy, if you plan to make juicing an important part of your healthy lifestyle, a good juice extractor is worth the investment. The best juicer you can buy is the one that best suits your specific needs and will be easy and fun for you to use on a daily basis.

Benefits of juicing

One: Juicing gives you more energy.

When your body isn’t forced to spend so much time and energy processing the fibers contained in fruits and vegetables, it is better able to absorb these key nutrients – which can help lower your risk of cancer, detoxify your body, promote healthy digestion, stimulate your immune system, and aid with weight loss.

Juicing can help boost your metabolism, encouraging your body to work effectively and efficiently. It also increases your fluid intake, and staying hydrated is a great way to get your energy up. However, be sure you are also drinking enough water – no matter how nutrient-rich it is, juice is not a replacement for water, which is responsible for the delivery of all these nutrients to the other parts of your body.

Two: Juicing aids digestion.

The amount of fiber in fruits and vegetables can make it difficult to eat large quantities of these foods, and juicing them can make it much easier to incorporate them into your regular diet. Two cups of fresh pressed juice contains the same number of vitamins and enzymes as eating two pounds of carrots, eight pounds of spinach, or almost twelve apples – it just isn’t possible!

Juicing is also a great option for people who don’t normally eat fruits and vegetables, because they don’t enjoy the taste of the texture. With tons of different juice recipes available, it’s easy for anyone to find a healthy and delicious way of ensuring your diet contains all of the nutrients you might miss out on if you don’t eat enough produce. It can also help you incorporate some new types of produce into your diet, which is helpful since often, we end up eating the same familiar foods every day.

Three: Juicing gives you tons of antioxidants.

Studies have shown that when people eat more fruits and vegetables, they end up feeling happier, calmer, and more energetic than when their diets contain more starches, breads, and processed foods. Many researchers attribute this boost in mental well-being to the amount of antioxidants contained in produce – and it’s easy to add more antioxidants to your diet by juicing. High amounts of antioxidants are found in kale, spinach, pomegranates, concord grapes and blueberries.

Antioxidants can limit or prevent the oxidation of molecules, and counteract some of the damaging effects of free radicals in the body – which can contribute to a range of illnesses and diseases.

There are tons of antioxidants in food sources, and each antioxidant provides different benefits to impact various parts of the body. It’s important to get a wide variety of these antioxidants in your diet to protect against eye problems, memory issues, compromised immune system, heart concerns, and even mood disorders.

Four: Juicing detoxifies your body.

Toxins in your body can impact your ability to burn fat, fight infection, and think clearly – and drinking fresh juice is a great way to help your body in the natural detoxifying process. As an additional perk, clearing these toxins will improve your body’s ability to absorb nutrients, which will ensure that you are making the most out of every glass of juice.

However, it is important to note that there is no scientific evidence to support going on a juice cleanse as a way to boost your health. Juice is not a substitute for food or water – it’s a supplement, to help you get the minerals and vitamins you need to keep your body functioning efficiently.

The weight you may lose as the result of a juice cleanse will likely come back as soon as you resume your regular diet – but supplementing your diet with fresh juice can help support healthy weight loss, if done correctly.

Five: Juicing can help you lose weight.

Since juicing helps stimulate your metabolism and remove toxins from your fat cells, it’s no secret that drinking juice can help you lose weight, too. Having a glass of fresh juice instead of snacking on empty calories is a great way to stay on track and ensure that you’re fueling your body in an effective way.

However, it’s important to keep in mind that there are still calories in juice – and many fruit juices not only contain lots of calories, but also a lot of sugar. These can raise your blood sugar levels and contribute to weight gain if you aren’t careful. The more fruit juices you use, the higher the calorie count of your juice.

If cutting calories is a priority for you, focus on juicing vegetables and use just one or two pieces of flavourful fruit to add a sweeter taste. Beets, carrots, and red cabbage also have some great natural sweetness that you can take advantage of when you’re juicing.

Six: Juicing saves you time.

Depending on the type of juicer you use, it can take just minutes to extract the juice from your produce and enjoy a glass of fresh, nutrient-rich liquid. Even if you need to do a little prep by chopping vegetables and removing cores and pits from your fruits, it’s nothing compared to the amount of time you would spend cooking and eating the same amount of produce – and juicing them means you can preserve some of the nutrients that are lost when these foods are processed.

You can save even more time by doing some advance prep on the weekend. Figure out which juices you want to make, and after you’ve purchased the ingredients, wash and prep them for juicing. Store them in containers or bags to make them super easy to toss into the juicer whenever you’re ready.

Seven: Juicing can lower your bad cholesterol levels.

Cholesterol is an important part of keeping your body functioning well, but too much cholesterol can lead to cardiac health concerns. Juicing with vegetables that have plenty of beta carotene, like carrots, peaches, spinach, broccoli, and cantaloupes, and that are rich in sterols can help maintain a healthy blood cholesterol level. You can avoid taking medication to treat your high cholesterol by managing this condition with diet and exercise – and juicing is a great way to get started.

Eight: Juicing helps regulate blood sugar levels.

While drinking more fresh fruit and vegetable juice helps provide your body with the vitamins, minerals, and phytonutrients it needs to help keep your blood sugar levels under control, mixing in a bit of the extracted pulp can give you the fiber you need to make sure these levels remain steady and balanced. Naturally stabilize your blood sugar levels by juicing with pomegranates, apples, spinach, kale, nuts, and legumes.

Nine: Juicing gives you clearer skin.

Many of the vitamins you can easily absorb through fresh juice can help keep your skin looking great. Depending on the ingredients you use, your juice can help balance hormones, repair and strengthen collagen, reduce the appearance of acne scars, ease stress, and stimulate circulation. Look for fruits and vegetables that produce red, blue, purple, orange, and green juice to maximize these benefits.

Ten: Juicing can boost your athletic performance.

The potassium and nitrates found in some fruit and vegetable juices can aid your body in recovering after a workout – helping you build stronger muscles and repair damaged tissues. Bananas, tart cherries, and beets are some of the produce you can juice to help prevent prolonged inflammation following a workout and ensure you can return to your activity sooner.

You can also add extra protein to your fresh juice to make sure your post-workout drink has an appropriate balance of calories by throwing in ingredients like nuts, almond milk, peanut butter, seeds (like hemp or chia), or Greek yogurt.

Eleven: Juicing can help you achieve a healthy pH balance.

The ideal pH level for a healthy body is between 7.0 and 8.0 – slightly alkaline. An unbalanced pH can lead to health issues like kidney disease, diabetes, heart disease, obesity, fatigue, osteoporosis, and even mental health concerns. Fortunately, this is easy to prevent by supplementing your diet with alkaline-forming foods like fruits and vegetables. To balance your system, fortify your juice with citrus fruits and berries.

Twelve: Juicing will improve the quality of your sleep.

A healthy diet can be a valuable tool when it comes to battling insomnia, and the nutrients found in fruit and vegetable juices are key in achieving a solid dietary balance. Sleeping less than the recommended amount can contribute to a wide variety of health concerns, as sleep is necessary to help maintain important systems within your body – your immune system, nervous system, muscular system, and skeletal system. Supplementing your diet with juice and incorporating some other tips like avoiding screens before bed, eating a smaller evening meal, and keeping to a regular schedule will help you ensure you’re getting the sleep you need to stay healthy.

Thirteen: Juicing puts you in a better mood.

Antioxidants aren’t just important for your physical health – they’re great for your mental health, too. The antioxidants found in fruits and vegetables can boost dopamine, serotonin, and endorphin levels, which all work together to give you a natural way to improve your mood. Usually, we will indulge in sweet carbohydrates to raise these levels, but by balancing your hormonal system with fresh, healthy juice, you can avoid these harmful cravings and keep to a nutritious diet.

Fourteen: Juicing supports your brain health.

There are several nutrients found in vegetable juices that have been proven to promote healthy brain function – so take advantage of it and include these in your regular diet. Potassium, lycopene, vitamin K, and vitamin C can help prevent damage to your DNA, brain cells, lipids, and proteins. High levels of these nutrients have proven to reduce the risk of stroke, Alzheimer’s disease, and even seizures.

Fifteen: Juicing can help you live longer.

All of these health benefits contribute to one ultimate goal – longevity. Drinking fresh juice, and getting all the important nutrients found in fruits and vegetables, can keep your body functioning effectively and efficiently for years into the future. Some of the earliest proponents of juicing as a healthy dietary supplement lived exceptionally long lives – in fact, the inventor of the first hydraulic press-style juicer, Dr. Norman Walker, died in 1985 at the age of 99.

What do I do with the pulp?

If you don’t want to miss out on the benefits of the fiber that gets left behind, you could consider mixing some back into your juice before drinking it. Another suggestion is to use a blender to process certain ingredients and toss them in with the juiced ones. These options will leave you feeling much more satisfied than simply drinking juice – although you won’t be giving your digestive system as much time to rest.

Another way you can use up some of the pulp that remains after the juice has been extracted from your fruits and vegetables is in your cooking. Add it to muffin or cookie batter, or as a broth to cook soups or grains. That way, not only are you creating less waste, you’re also adding some extra fortification to your other meals.

What should I buy?

You can juice anything – but there are some fruits and vegetables that will provide a greater nutritional value than others. You can also try combining some of your favorite fruits and vegetables to create a customized juice to suit your taste, but pay attention to the vitamins and enzymes in each ingredient to make sure you’re getting all of the great benefits of juicing in each recipe.

However, if you are juicing to treat or prevent specific issues, pay attention to the vitamins and minerals contained in the produce you plan to juice. Choose fruits and vegetables that are rich in those nutrients to create a juice that will fit your needs.

– Vitamin A

This can be found in bell peppers, oranges, carrots, and apples, and is a vital part of ensuring the growth of healthy retinal cells in your eyes. Vitamin A is also an antioxidant full of anti-aging properties and stimulates immune system function.

– Vitamin B complex

Thiamine (B1), riboflavin (B2), nicotinic acid (B3), pyridoxine (B6), and cobalamin (B12) are all important parts of the vitamin B complex, which are primarily important for blood health. Find high levels of vitamin B complex in spinach, broccoli, bananas, plums, and asparagus.

– Vitamin C

Citrus fruits are a wonderful source of vitamin C, which is an important part of maintaining the health of your immune system. You can also find vitamin C in peaches, kiwis, bell peppers, and tomatoes.

– Vitamin D

This vitamin is difficult to get from food sources, but you can find vitamin D in leafy green vegetables like spinach, kale, and mustard greens. Keep in mind that this vitamin requires sunlight to promote synthesis, but it is vital to maintain the health of your teeth and bones.

– Vitamin E

Another important antioxidant, vitamin E keeps your cells and tissues working properly. This vitamin is a key part of promoting healthy skin, thickens hair, balances hormones, and even improves vision. You can find it in peaches, corn, mangoes, blackberries, avocadoes, and tomatoes.

– Vitamin K

Leafy greens are full of vitamin K, but when these vegetables are exposed to heat via cooking or steaming, this important nutrient is lost. Vitamin K promotes healthy blood clotting and prevents excessive bleeding, as well as helps increase bone strength and density. Juice kale, spinach, mustard or collard greens, and parsley to up your intake of vitamin K.

Juicing can get expensive, since you go through large amounts of produce to fill just one cup of juice. Here’s a sample grocery list for a juicer on a budget, to maximize your yield and get as many nutrients as possible.

– Zucchini

– Parsley

– Sweet potato

– Beets

– Broccoli

– Cucumber

– Swiss chard

– Celery

– Carrots

– Mint

– Romaine lettuce

– Tomatoes

– Apples

– Citrus (lemons, oranges, grapefruits, limes)

– Melon (especially watermelon)

– Pineapple

– Pears

Ingredients with a higher water content, like watermelon, cucumber, celery, and zucchini, are a great, low-cost base for any juice. Start with these and add other ingredients to build up a balanced blend.

Keep in mind that you can buy your produce in bulk – whatever you won’t use right away can be kept in the fridge or in the freezer, so you can use it later on. You can also save the scraps of vegetables and fruits that were used to prepare other meals, making sure you aren’t wasting any leftovers that could still provide some great nutritious benefits.

Tips for beginners

It’s easy to get overwhelmed when it comes to taking on a new challenge like juicing – but there are some tips you can keep in mind to make it an easy lifestyle change that you can stick to. Juicing isn’t just a fad, or something you’ll want to do occasionally. This is something you want to make an important part of your daily life, to continually promote your own health and wellness.

– Keep your juicer in a prominent spot.

Don’t let your juicer get lost in a cupboard with other kitchen appliances. If you keep it somewhere you can see it, you’ll be much more likely to use it on a regular basis.

– Read the instructions.

If you’ve never used a juicer before, get familiar with your machine and make sure you know how to take it apart and put it back together before you start running produce through it. You also need to know how big each piece of produce can be so you don’t overwhelm or damage the machine. It may seem daunting to read through the entire manual, but you’ll be much more likely to use your juicer if you’re confident that you know how to do it properly.

– Shop smart.

Purchase fruits and vegetables in bulk whenever you can, and try to choose organic options whenever they are available. Keep in mind that fruit juices will add sugar and calories, so try to stick to the 80/20 rule – 80% vegetables with only 20% fruit. It can be tough to adjust to the more bitter taste of juiced vegetables, but using herbs like mint and less sugary fruits like lemons and limes, you can achieve a nicely balanced juice with a little practice.

– Prep your produce right away.

Instead of just stuffing your fruits and veggies into the fridge after a trip to the store, clean it and chop it and separate it as you put it all away. You’ll be much more inclined to use your fresh produce if it’s ready to go when you are. Washing your produce is important to avoid E. coli, so be sure to remove any dangerous bacteria, pesticides, and dirt from your fruits and vegetables before running them through your juicer.

– Wash your juicer immediately.

Cleaning dried-on pulp and sticky dried juice is a lot of work, but if you take a few minutes to clean each piece of your juicer as soon as you’re done using it, you’ll save yourself the effort. Get into the routine of cleaning your equipment right away so that it becomes a habit, and then you’ll never have to deal with the pain of dealing with a dried-out mess. This juicer is an investment you’ll want to maintain for years, so take care of it!

– Drink your juice right away.

While some types of juicers prevent excessive oxidation, fresh juice can develop dangerous bacteria if it’s not consumed immediately. Without preservatives, juice has a very short shelf life, so unless you have a slow juicer you will need to drink your juice right after making it.

– Make juice you like.

If you don’t like the taste of juiced broccoli, don’t drink it! Find another source of those vitamins and minerals, or mix it in with a bunch of vegetables and fruits you do like. You’re much less likely to continue juicing if you try to force yourself to consume juices you don’t enjoy, so stick to blends that you’ll want to drink again and again.

However, keep in mind that one of the benefits of juicing is that you can supplement your diet with a wider variety of different types of produce. Even if you stick to a particular recipe you like, rotate through some extra ingredients to keep your diet varied and benefit from as many different vitamins and minerals as you can.

Recipes to try

Glorious Green Juice

This juice, inspired by a recipe here, is great for detoxifying. Chock full of the most alkalinizing foods on earth, this juice will fill your body with calcium, iron, magnesium, potassium, phosphorus, and folic acid – essential for maintaining your health and wellness. And thanks to the delicious combination of citrus and ginger, this juice tastes great, too.


1 green apple, cored and quartered

½ cucumber

1 lime, peeled

1 lemon, peeled

1 chunk of fresh ginger

1 bunch celery

1 handful of kale leaves

1 handful of parsley leaves

Beautiful Beet Juice

Beets don’t just make this brightly colored juice (inspired by a recipe here) look good – they provide some key nutrients to keep your body strong. In addition to the manganese potassium, iron, vitamin C, and folate contained within this miracle ingredient, beets are a natural detoxifying agent and are especially great at cleansing the blood. Toss in some berries and some fresh ginger, and you’re well on your way to starting your day off right.


2-3 apples, cored and quartered

1 handful of blackberries

3 stems of Swiss chard

1 chunk of fresh ginger

3 small beets, halved

Vitamin Boost Juice

Give your entire body a blast of energy with this vitamin-rich blend of fruit juices, adapted from this recipe. With a hefty dose of vitamins A, B, C, and E, this juice also packs the antioxidant power of lutein to help fight the signs of aging – increasing your body’s collagen production to build stronger bones and make your skin look radiant. And, with the added mint, it leaves you feeling refreshed and ready to take on the day.


2 apples, cored and quartered

1 pear, cored and halved

1 handful of red cherries, pitted

3 sprigs of fresh mint leaves

Berry Blast Juice

It’s no secret that berries are full of some of the most potent antioxidants on earth – so take advantage of that by mixing up a big glass of this anti-aging concoction, inspired by this recipe. Berries are also a great source of anthocyanins, which can help lower your cholesterol and prevent heart disease, and like mushrooms, berries are proven angiogenesis inhibitors – which prevent the formation of new blood vessels to feed malignant tumors. Best of all, though, berries are delicious!


1 handful of strawberries, halved

1 handful of blueberries

1 handful of pineapple, chopped

2 handfuls of mango, chopped

1 dash of cinnamon

Germ-fighting Juice

All of the vitamin C in this bright, sunny elixir, modified from this recipe, will give your body just the extra kick it needs to ward off cold and flu infections. Everyone knows citrus fruits are bursting with this immune-boosting vitamin, but kiwis are actually a fantastic, lesser-known way you can add more vitamin C to your diet. Extra perk: these fruits taste great together, making this juice a perfect way to energize your day.


1 grapefruit, peeled and chopped

1 lemon, peeled

1 apple, cored and quartered

2 oranges, peeled and chopped

3 kiwis, peeled and quartered

Mulled Cider Juice

Who doesn’t love indulging in a warm mug of mulled apple cider? Enjoy the delicious taste of this seasonal drink in your healthy morning juice, thanks to the addition of cinnamon and cloves. Cinnamon is one of the healthiest spices there is – not only does cinnamon help lower your blood sugar and reduce your risk of heart disease, it is full of powerful polyphenol antioxidants. This miracle spice can even aid your body in repairing tissue and fighting infections, courtesy of cinnamon’s anti-inflammatory effects.


2-3 apples, cored and quartered

1 orange, peeled and chopped

1 lemon, peeled

1 dash of cinnamon

1 pinch of ground cloves

1 chunk of fresh ginger

Fantastic Fuel Juice

With plenty of protein to help repair and strengthen your muscles, and a boost of potassium to replenish fluids and electrolytes, this juice (inspired by this recipe) is a perfect way to cap off a hard workout. You can also top this juice off with a shot or two of coconut water to get a little extra nutty sweetness in your post-workout beverage – as well as the added calcium, magnesium, and phosphorous found in this healthy drink.


1 small sweet potato, chopped

1 apple, cored and quartered

2 oranges, peeled and chopped

1 handful of raw almonds

1 lemon, peeled

½ cup coconut water (if desired)

Garlicky Goodness Juice

Garlic is a pretty strong ingredient, but it can add some great health benefits and fantastic flavour to your juice. The allicin found in garlic has powerful medicinal properties, and can help prevent and reduce symptoms of flus and colds. Chock full of antioxidants, garlic contains plenty of vitamin C, vitamin B6, manganese, and selenium, and can be just as effective as medication when it comes to treating hypertension. This recipe was inspired by this one, but includes plenty of other healthy produce.


1 green apple, cored and quartered

1 handful of kale leaves

6 carrots

½ cucumber

3 sprigs of fresh mint leaves

1 chunk of fresh ginger

1-3 cloves of garlic (to your taste)

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Apple Beet Detox Juice

  • Apple (300g), Beet (15g),
    Pear (200g), Lemon(with skin) (30g)

1. Prepare the apple as a whole. Cut the apple as needed to fit the chute.
2. Wash the beet well. Cut the beet as needed to fit the chute.
3. Peel the pear. Cut the pear as needed to fit the chute.
4. Use hard ingredients first and then the soft ones. (ingredients can be alternated)

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6 Things You Didn’t Know About Watermelon – By Dr Mercola

Story at-a-glance

  • Watermelon contains more of the antioxidant lycopene than fresh tomatoes; one cup of watermelon has 1.5 times the lycopene as a raw tomato
  • L-citrulline, an amino acid in watermelon, seems to protect against muscle pain
  • Watermelon rind is edible and actually contains more of the amino acid citrulline than the pink flesh; citrulline is converted to arginine in your kidneys, which is important for heart and immune system health
  • New research showed citrulline and arginine supplements derived from watermelon extract lead to significant improvements in blood pressure and cardiac stress in obese study participants
  • Watermelon contains cucurbitacin E, or tripterpenoid, which blocks the activity of the pain and inflammation-causing enzyme cyclooxygenase — the same enzyme blocked by COX-2 inhibitor drugs

To read the full post, please visit this link

Kuvings Juice Recipe:

you can enjoy the following combination for a refreshing watermelon juice recipe:

  • Watermelon
  • 1/2 lime
  • A bunch of mint

juice through your Kuvings Cold Press and enjoy

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Molokhiah Juice Recipe- Egyptian Spinach

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A leafy green that puts Spinach to shame !

Molokhia or A Jew’s Mallow is a dark green leafy vegetable that dates back to the Egyptian Pharaohs. Banned by the puritan Fatimids for sending women wild with desire, the humble green leaf has had a remarkable story. The name ‘A Jews Mallow’ is derived from a claim that Jewish priests discovered this leaf and introduced it to the ancient culinary world . This viscously dark and bitter leaf did eventually  re launch itself into the hearts and mouths of women and men.

Some of the health benefits of molokhia include its ability to protect heart health, regulate digestion, protect the immune system, build strong bones, improve blood pressure, increase cognitive abilities, improves sleep habits, helps in growth and development, improve circulation, and reduce inflammation.

Nutritional Value Of Molokhia

Some of the most prominent nutritional components of molokhia include fiber, potassium, iron, calcium, magnesium, phosphorous, and selenium, as well as vitamin C, vitamin E, vitamin K, vitamin B6, vitamin A, and niacin. It also contains certain antioxidant carotenes and antioxidant elements, making a well-rounded and highly beneficial addition to your diet!

Molokhiah Nutrition Comparison Chart


(Source: Ministry of Education, Culture, Sports and Scientic Technology of Japan, 2005)





Potassium (mg) 530 690 280 360
Calcium (mg) 260 49 28 38
Copper (mg) 0.33 0.11 0.04 0.08
Manganese (mg) 1.32 0.32 0.1 0.22
Vitamin A Alpha Caroten (µg) 0 0 2800 4
Beta Carotene (µg) 10000 4200 7700 800
Cryptoxanthin (µg) 76 34 0 7
Beta Carotene Equivalents (µg) 10000 4200 9100 810
Retinol Activity Equivalents (µg) 840 350 760 67
Vitamin B (Thiamin) (mg) 0.18 0 0.05 0.14
Vitamin B2 (Riboflavin) (mg) 0.42 0.2 0.04 0.2
Vitamin B6 (Pyridoxin) (mg) 0.35 0 0.11 0.27
Vitamin B9 (Folate) (µg) 250 210 28 210
Vitamin C (Ascorbic acid) (mg) 65 35 4 120
Dietary Soluable (g) 1.3 0.7 0.7 0.7
Insoluable (g) 4.6 2.1 2 3.7
Total (g) 5.9 2.8 2.7 4.4

Health Benefits Of Molokhia

The health benefits of Molokhia include a regulated blood pressure, better blood circulation, improved digestion and others. Let’s have a look at the benefits in detail.

Regulates Blood Pressure

Protecting heart health is a critical concern in modern life, and molokhia can significantly aid in that goal by lowering blood pressure levels. The high potassium content in molokhia means that the blood vessels and arteries will be relaxed because potassium is a vasodilator. This increases blood flow and oxygenation levels to the body and reduces the strain on the cardiovascular system.

Increases Circulation

In addition to lowered blood pressure, molokhia also contains significant levels of iron, which are key components in the production of red blood cells. High iron levels mean a reduced chance of developing anemia, while also ensuring that circulation in the body is at optimal levels, which can boost energy levels.

Improves Digestion

Dietary fiber is one of the major elements of a person’s diet that can easily be overlooked, but dietary fiber is key for regulating your digestive processes. Like most leafy vegetables, molokhia is high in dietary fiber. This means that this Egyptian leaf can optimize your digestive process by eliminating constipation, bulking up the stool to speed up digestion, increase nutrient uptake efficiency, and reduce symptoms like bloating, cramping, and excess gas.

Heart Health

Although blood pressure reduction is already on the positive side for molokhia’s side effects, the high fiber content also helps to balance cholesterol levels in the blood stream, as dietary fiber binds with “bad” cholesterol and removes it from the body. This reduces your chances of developing atherosclerosis, which can lead to heart attacks and strokes.

Improves Sleep Habits

One of the other highly praised elements of molokhia is the magnesium found within it! The good content of magnesium in molokhia means that you can eliminate sleep disorders, such as insomnia or sleep apnea, because magnesium facilitates the release of certain hormones in the body that relax and soothe the nerves. Increasing magnesium intake has been known to result in restful, uninterrupted sleep patterns.

Boosts Immune System

The combination of vitamin A, E, and C makes molokhia a wonderful food to eat if you want to increase the strength of your immune system. Vitamin C stimulates the function of white blood cells, while vitamin A and E are two other antioxidant vitamins that protect everything from the skin and eyes to the organ systems, thereby preventing the development of cancer, chronic heart disease, macular degeneration, and other chronic diseases caused by the activity of free radicals.

Improves Bone Health

Molokhia is particularly impressive because of its vast range of minerals, both essential and trace. This makes it one of the best vegetables on the market for increasing bone health and protecting against osteoporosis. Between iron, calcium, magnesium, and selenium, not to mention a dozen other peripheral minerals, molokhia can guarantee strong and durable bones for many years to come.

Reduces Inflammation

Vitamin E works as an anti-inflammatory agent in the body, and the significant level of vitamin E in molokhia is quite rare, as many people take a vitamin E supplement due to its food-based rarity. Therefore, if you suffer from arthritis, gout, or other inflammatory diseases, molokhia can be an ideal addition to your diet.

Growth and Development

When it comes to the formation of new cells, muscles, ligaments, skin, and organ systems, almost all minerals and vitamins are required in some form or another. Magnesium is particularly important for the formation of new organic material, so the very high level of magnesium in molokhia makes it a favorite for parents wanting to ensure proper growth and development of their children, although it also works to protect adults and speed up the healing process.

Juice recipe: Prepared with a Kuvings C9500

you can use this amazing leafy green as an alternative to Spinach and prepare some great juice creation with your Kuvings juicer

We have tried the following recipe:

  • 20 leaves of Moloukhieh
  • 1 green apple
  • 1 large cucumber
  • 1/4 lime



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Amazing Benefits of Celery Juice


Celery juice is a great way to add a wealth of nutrients into your day. It’s light, refreshing, and healing. It gives you energy without adding too many calories into your diet. Many people enjoy the taste and the benefits it provides.

Keep reading to learn more about the nutritional information and benefits of celery juice.

A glass of celery juice only has about 40 calories. It contains the following important nutrients:

Celery juice health benefits

Remember that celery juice won’t contain the beneficial fiber that the raw, unjuiced vegetable has. However, celery juice is a great way to stay hydrated since it contains mostly water. Here are five of the ways that celery juice can benefit your health:

1. Lowers blood pressure

Studies have shown that celery seed extracts have anti-hypertensive properties. Celery contains a phytochemical that relaxes the tissues of the artery walls. This causes increased blood flow and may lower blood pressure.

2. Protects against chemotherapy effects

Active components of celery can alter the effect of certain drugs. An animal study from 2009 found that celery juice had protective effects when used with doxorubicin, a chemotherapy drug used to treat cancer. Consuming celery juice had a positive effect on doxorubicin treatment and reduced damage from free radicals. It protected against oxidative stress. Oxidative stress is caused by an imbalance of free radicals and antioxidants.

3. Prevents chronic diseases

Celery is one of the main food sources of flavonoids. Scientists are looking into the relationship between flavonoids and the prevention of chronic diseases. Further research is needed, but one study from 2014 found that a flavonoid isolated from celery had antioxidant activities that have a beneficial effect on health. The flavonoids were tested in vitro (using samples in a lab) and in mice. The antioxidant activity took place in the heart, liver, and kidney of the mice.

4. Minimizes oxidative stress

Another study found that flavonoid extract from celery minimized oxidative stress in rats. The oxidative stress was caused by an insecticide.

5. Has anti-inflammatory properties

Flavonoids found in celery have also been shown to have anti-inflammatory properties. A study from 2012 looked at the effect of juicing on flavonoids in particular. The results showed that juicing is an effective way to consume flavonoids.

How to make celery juice

Making celery juice is simple. You’ll need:

  • 2 to 3 fresh stalks of celery
  • Your Kuvings Cold Press Juicer
  • a sharp knife

Clean the celery and remove any leaves. Press the stalks through the juicer. Drink the juice fresh.

You can add a few ice cubes or drink it closer to room temperature. Juice is usually best consumed fresh, but you can store some for later. Cover it tightly and keep it in the refrigerator for up to two days.

Try using different herbs and spices to add zest to your drink if you want to liven it up a bit. Some people recommend drinking celery juice on its own, but you can also experiment with adding different fruits and vegetables, such as cucumber, mint, or lime.

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Superfood Trio: Ginger, Turmeric, and Carrots

By Dr. Mercola

To designate a vegetable, spice or other edible with the title “superfood” is to recognize that it has the sort of capabilities that far outdistances others among their ranks.

Three superfoods that have gone out of their way to distinguish themselves nutritionally are ginger, turmeric and carrots. If you’re surprised by that last one, what follows is a summation of all their attributes, as well as some of the potential they hold for you.

One of the most important bonuses they share: disease-fighting antioxidants. People who eat ginger, turmeric and carrots — especially all of them on one plate — come away not just with lowered risk of heart disease, cancer and diabetes, but also numerous, so-called “less serious” but often debilitating ailments such as pain and inflammation.

It may not be a surprise to learn that ginger and turmeric both belong to the same botanical family, Zingiberacea. Both have been used in culinary applications, and have been regarded as powerful remedies for numerous ailments, for millennia.

These two are particularly powerful used in tandem, such as turmeric-ginger tea (which involves a teaspoon of each, grated, in a cup of boiled water; using ground spices requires a third of a teaspoon per cup.)

Note that the benefits of these foods — virtually every food, actually — come from the foods themselves — not a supplement or drug made from them.

Here are two more reasons these superfoods may make you raise your eyebrows: You’ll find that in most stores, these amazingly healthy offerings from the earth are quite inexpensive, even if they’re organic — and organic is always the better buy.

Another surprise may come when you learn how lovely these three foods taste together. So what singular benefits do these three superfoods impart?

Tapping into Turmeric

Turmeric, aka Curcuma longa, is a tropical and subtropical rhizome, meaning the root contains the spice, although the leaves are also used in Chinese and East Indian Ayurvedic medicine.

It’s famous for its healing qualities, but there’s also the brilliant yellow hue, and the curry produced from turmeric that gives Indian and Chinese dishes such unmistakable piquancy. Turmeric has no seeds; the roots are used for propagation.

Curcumin is probably the most important active ingredient in this powerful spice, giving it its impressive medicinal clout.

In fact, this compound has been estimated to contain around 150 different therapeutic benefits, including boosting your immunity, protecting your heart and moderating the effects of autoimmune diseases. Here are a few more of the benefits you gain when you ingest turmeric.

Alzheimer’s disease: Research indicates turmeric may reverse cognitive decline and dementia.1 One study on three Alzheimer’s patients who took turmeric powder capsules for 12 weeks showed remarkable improvement.

Researchers said, “Both the patients’ symptoms and the burden on their caregivers were significantly decreased.”2

Heart health: Three studies at a Japanese university determined that daily curcumin supplements could improve the risk factors for cardiovascular health to the same degree as moderate aerobic exercise.

“Our results indicated that curcumin ingestion and aerobic exercise training can increase flow-mediated dilation in postmenopausal women, suggesting that both can potentially improve the age-related decline in endothelial function.”3

Joint pain: Helping to relieve stiffness caused by arthritis is one of the main benefits of this spice.

AIDS: Studies demonstrate the remarkable potential turmeric has for AIDS patients, as turmeric is both an antioxidant and antimicrobial.

Research suggests it may help heal skin wounds, inhibit infection-promoting enzymes and proteins, reduce infected cells, and block multiplication of infected T-cells, without the side effects of conventional drugs.4

Epilepsy: Scientists found curcumin to have a neuroprotective affect on epilepsy and related disorders.5

One of turmeric’s disadvantages is that curcumin is not quickly bioavailable, meaning that once ingested your body is unable to quickly absorb it to access the benefits. Interestingly, studies show accessibility is increased when you add, say for a cup of tea, a teaspoon of a fat such as coconut oil or flaxseed oil.

Generous Dividends Generated by Ginger

Ginger (Zingiber officinale) is essentially the part of the stem that grows underground — hence the name ginger root. It originated in Asia and spread to Europe via Roman traders, making a name for itself as both a medicine and flavor enhancer.

Ginger is potently aromatic with a warm, “zingy” essence, which has made it one of the world’s most sought-after spices. Just a few thin slivers make an incredibly healing tea. Ginger is often ground to a powder for easy sprinkling and can be added to nearly every type of food — soups to cookies to stir fries.

The most powerful compound in ginger, aptly, is gingerol, the oil that also imparts the fragrance. One article notes that studies show:

“…Ginger extract may be an even more effective anti-cancer agent than chemotherapy drugs, killing cancerous cells while leaving healthy ones untouched. Its anti-inflammatory properties might also help prevent the progression of precancerous cells to cancer.”6

Here are a few more advantages:

Inflammation: Even pain from different types of arthritis is lessened by ingesting ginger, by drinking ginger tea or adding a generous sprinkle on foods.

Participants in numerous studies reported reduced muscle soreness, improved agility and movement, and reduction in swelling, such as knee pain,7 when using ginger regularly.

Nausea: Besides aiding digestion and soothing the tummy trouble known as colic, ginger is known as being able to relieve nausea.

This includes morning sickness and motion sickness, and it’s even been used successfully for patients after surgery or undergoing chemotherapy. The George Mateljan Foundation reported:

“In herbal medicine, ginger is regarded as an excellent carminative (a substance which promotes the elimination of intestinal gas) and intestinal spasmolytic (a substance which relaxes and soothes the intestinal tract) …

A clue to ginger’s success in eliminating gastrointestinal distress is offered by recent double-blind studies, which have demonstrated that ginger is very effective in preventing the symptoms of motion sickness, especially seasickness.

In fact, in one study, ginger was shown to be far superior to Dramamine …”8

Diabetes: Researchers conducted a study to investigate the effects of ginger on the fasting blood sugar of 41 participants. The end result of the randomized, double-blind, placebo-controlled clinical trial showed that just 2 grams of ground ginger decreased the patients’ fasting blood sugar by 12 percent.9

Memory: Ginger has been shown to improve memory; in one study, 60 healthy, middle-aged women underwent doses of either plant extracts or a placebo over a two-month period.

After being evaluated for their memory and cognitive function, researchers concluded that ginger extract “enhances both attention and cognitive processing capabilities, with no side effects.10

Carrot Capabilities

From the Umbelliferae family, carrots are a go-to veggie for innumerable hearty dishes, as well as a handy, crunchy snack. I generally recommend eating carrots in moderation because they contain more sugar than any other vegetable aside from beets.

However, when eaten as part of an overall healthy diet, the nutrients in carrots may provide multiple health benefits. Beta-carotenes (named after carrots), their most prominent nutrient, aren’t manufactured in your body, so they’re required in your diet. One article adds:

“… Beta-carotene maintains vision, regulates the growth of cells in your skin, keeps membranes lining your nose and respiratory tract healthy and helps control the production of proteins. All carotenoids, including beta-carotene, also possess antioxidant abilities.”11

Phytonutrients such as lutein and anthocyanins join vitamins and minerals for extraordinary health-boosting potential –vitamins A, B6, C and K as some of the most beneficial and several minerals. Research has found that the more carotenoids you eat, the longer your life span! Here are some of the health benefits carrots offer:

Antioxidants: According to the George Mateljan Foundation:

“The many different kinds of carrot antioxidants are most likely to work together and provide us with cardiovascular benefits that we could not obtain from any of these antioxidants alone if they were split apart and consumed individually, in isolation from each other. The synergistic effect of carrot antioxidants is a great example of a whole food and its uniqueness as a source of nourishment.”12

Heart disease: A 10-year study from the Netherlands showed carrots can help prevent cardiovascular disease. The research focused on the color of foods: green, purple/red, white and yellow/orange. The latter showed the most benefits. In decreased heart disease risk; patients who ate more carrots had a 32 percent reduction rate.13

Cancer: Phytonutrients in carrots such as falcarinol and falcarindiol have been shown to prevent inflammation, possibly by clumping red blood cells to cut the risk of developing full-scale cancerous tumors.14

Digestion: Pharmanews says, “Regular consumption of carrots helps in preventing gastric ulcers and digestive disorders.”15

Vision: Beta-carotenes convert to vitamin A, which is important for vision, especially if you have a vitamin A deficiency; eating carrots helps prevent such a deficiency.16 Studies also indicate that beta-carotene protects against cataracts and macular degeneration.17

Superfoods Are Cancer Killers

Here are three excerpts from studies showing how these three superfoods were effective in both treatment and prevention of several cancers:


“Although the medicinal properties of ginger have been known for thousands of years, a significant number of in vitro, in vivo, and epidemiological studies further provide substantial evidence that ginger and its active compounds are effective against wide variety of human diseases including GI cancer. Ginger has been found to be effective against various GI cancers such as gastric cancer, pancreatic cancer, liver cancer, colorectal cancer, and cholangiocarcinoma.”18


“Curcumin is among the more successful chemopreventive compounds investigated in recent years, and is currently in human trials to prevent cancer. The mechanism of action of curcumin is complex and likely multifactorial. We have made the unexpected observation that curcumin strikingly modulates proteins of iron metabolism in cells and in tissues, suggesting that curcumin has properties of an iron chelator.”19


This study has shown that extracts from carrots can induce apoptosis and cause cell cycle arrest in leukemia cell lines.20

And now for a simple dish to get all three of these foods on one delicious plate: Steam a few cups of carrots in a few tablespoons of water, just until tender-crisp. Add a few teaspoons of butter, sea salt to taste and a half-teaspoon each of grated turmeric and ginger (or half that amount of the ground variety). To serve, mash lightly or serve whole for a wildly healthy, delicious side dish.

Carrots are packed with vitamins and minerals, especially the antioxidant beta-carotene. The carrot’s overall nutrient value helps prevent aging, enhances immunity, and aids eyesight.

 Juice recipes:
  • 4 carrots
  • 1/4 inch ginger
  • 1/4 inch turmeric

1 Scrub well, cut tops, and cut to fit the juicer.
2 Juice carrots in the Kuvings Whole Slow Juicer.

 Taste Plus Nutrients

Carrot + Apple = Fights Fatigue
Carrot + Orange = Fights Fatigue
Carrot + Pineapple = Prevents Constipation

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11 Proven Papaya Benefits


By Dr. Mercola

Once believed to be native only to Southern Mexico and Central America, papayas are now commonly found in every tropical and subtropical country.

Although they have exacting climate conditions for growth and fruit production, they do make good plants for container gardens when the moisture and temperature levels can be controlled.

The plant is short-lived but fast growing, reaching between 10 and 12 feet in height in the first year. Although papaya plants look like trees, they are actually large herbs with hollow green or deep-purple stems, thicker at the base.

Successful commercial production primarily occurs in Hawaii, tropical Africa, the Philippines, India and Australia.1

There are two different types of papaya, Hawaiian and Mexican. The most commonly found type in the grocery store is the Hawaiian variety. This is probably because the Hawaiian plants are shorter and the fruit slightly lighter, making them easier to harvest.

Mexican papaya fruit can weigh up to 10 pounds and be 15 inches in length. The fruit and seeds are edible. The papaya is juicy, sweet and tastes a little like cantaloupe, while the seeds have a spicy flavor suggestive of black pepper.

When grown at home, the plants should be replaced every four years to continue to harvest sweet fruit.2 Most Hawaiian papaya, as well as papaya grown in China, is genetically engineered (GE), so it’s important to only purchase organic papaya to avoid genetically modified organisms (GMOs).

The Versatile Power of the Papaya

The papaya is a power-packed fruit with more health benefits than you might imagine. However, fruit that is sprayed with insecticides and fungicides may create more health problems than potential benefits. Carefully choose papayas grown organically to reduce the negative effects on your health.

1. Vitamins C and A

. Papaya fruit has more vitamin C than an orange, and 1 cup has 144 percent of the Recommended Dietary Allowance (RDA) of vitamin C.3,4

Vitamin C is important in the prevention of cardiovascular disease, stroke, breast cancer, stomach cancer, Alzheimer’s disease, cataracts and gout, and plays a significant role in supporting your immune system.5

The fruit also has 31 percent of the RDA of vitamin A, which is important in the regulation of gene expression, prenatal and postnatal development and red blood cell production, and helps prevent cancers of the skin, breast, liver and prostate.

2. Reduces Arthritis Pain

The presence of papain and chymopapain in papaya is in part responsible for the anti-inflammatory effects of the fruit.6 The reduction of inflammation reduces pain at the joints.

In addition, a research study in the Annals of Rheumatic Diseases discussed findings linking low levels of vitamin C with a higher risk of developing arthritis.7

High in vitamin C and papain, the papaya plays a role in prevention of and reducing pain and inflammation from arthritis.

3. Reduces Menstrual Pain

Papain may also help reduce the pain of cramps and regulate flow during a woman’s menstrual cycle.8

4. May Reduce Cardiovascular Disease

Papaya is one of the richest food sources of folate you can purchase at the grocery store. Folate is important in the reduction of homocysteine levels in your body.9,10

Homocysteine is an amino acid associated with an increased risk of cardiovascular disease. In addition, folate is also important in preventing neural tube defects in developing babies.

5. Helps to Prevent DNA Damage

Papaya is packed with antioxidants that prevent damage to your cell DNA. This is one of the ways that papaya may help to prevent certain cancers and reduce the appearance of aging in your skin.

6. Lowers Blood Sugar in People With Diabetes

Fermented papaya fruit may lower blood sugar in people with diabetes. Before adding this to your daily regimen, discuss stringent blood sugar monitoring with your physician in order to prevent accidental hypoglycemia, or low blood sugar.11

Also keep in mind that this effect was due to fermented papaya. If you have diabetes, you’ll want to consume fresh papaya only in moderation because it is relatively high in fructose.

7. May Help Prevent Macular Degeneration

Papaya is rich in vitamin A, which is very important in the prevention of macular degeneration and other eye conditions.

8. Antioxidant Effects on Alzheimer’s Disease

Free radicals are produced in your body during metabolism and due to other factors like stress, poor diet and exposure to environmental pollution. Like other reactions and chemicals, these free radicals should exist in a balanced state.

When too many are produced, for instance due to the types of food you eat, they create a state of oxidative stress in your body.12 Free radicals in your brain may be an important factor in the development of Alzheimer’s disease.13

In one study, individuals who ate fermented papaya for six months experienced a 40 percent reduction in one biomarker of oxidative stress damage to DNA, increased aging and the development of cancer.14,15

9. Prostate Cancer

The antioxidant and high vitamin content of papaya play a significant role in the prevention of certain cancers. One study found that the combination of green tea and lycopene had an effect in the prevention of prostate cancer.16 Papaya is rich in lycopene.

10. Improved Digestion

Papain is a digestive enzyme that aids in the breakdown of proteins. People living in the tropics have long used papaya to aid in the treatment of constipation and irritable bowel syndrome. The fruit is easy to digest and the high fiber content may improve your intestinal health.17

11. Seeds and Pulp Have Anti-Cancer Properties

Although the fruit is tasty, the pulp and seeds are also edible. In one study, the activity of benzyl glucosinolate (BG) compounds found in the seeds and pulp were demonstrated to have cancer-inhibiting properties.

The study found that the pulp contained more of the BG compounds before maturing while the seeds had similar strength of BG at every stage of ripening.18

How to Pick Out the Best Papaya

The papaya is one fruit that will ripen off the plant in your home. Look for a papaya that is slightly green to yellow. It can ripen to maturity in your home, out of the refrigerator, in two to three days.

Fully ripe, the papaya is bright yellow and the flesh soft to the touch. Avoid fruit that’s overly soft at the stores or has areas that are bruised or damaged.

Once fully ripened on the counter at home, you can store it in the refrigerator in a plastic bag for up to seven days before it will become too soft to eat. Another method is to ripen the fruit in a brown paper bag. This traps the ethylene gas produced during the ripening process and helps the fruit to ripen more quickly.

Keep the bag away from heat as this will cause the fruit to rot instead of ripen. As mentioned, it’s important to seek out organic papaya, not only to avoid exposure to pesticides but also because GE papaya is widespread.

Papaya Preparations

A ripe papaya is most often eaten fresh. Peeled and seeded, it can be cut into wedges and served as you would a cantaloupe. Sometimes a few seeds are left attached to add a peppery flavor. The flesh can also be cubed and added to a fruit salad, fruit cup or salsa. When firm, a papaya can be seasoned and baked like you would a vegetable. A fully ripe fruit can be pureed and made into sauce for desserts.

Papaya can also be sliced in half, pulp and seeds removed and the center stuffed with raisins, strawberries, walnuts and raw grass-fed yogurt for a healthy dessert (you’ll want to eat this in moderation to avoid consuming too much fructose). The fruit can also be added to smoothies or top your dinner salad. There are so many ways to enjoy this tropical powerhouse.

Toxicity and Allergies

Since the 1960s, there have been research studies evaluating the fertility effects of the papaya plant on men, women and pregnancies. It appears that the latex in the plant, higher in fruit that is not ripened, has an abortive effect in animal models.19 The fruit also appears to influence the menstrual cycles of lab animals. For obvious reasons, these results have never been tested in humans.

Clinical reports of allergies to the papaya fruit are rare. When they occur, clinical symptoms of itching and swelling in the mouth or runny nose are most common.20 The papaya plant contains enzymes called chitinases that may cause a cross-reaction if you have an allergy to latex and the foods that contain them.

While the papaya fruit has many health benefits, it is an overall healthy eating pattern that is most important in preventing disease and achieving good health. My optimized nutrition plan can help you change your eating patterns and develop eating habits that support a lifetime of good health and optimal energy.

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Green Detox Apple Cider Vinegar Juice

Green Detox Apple Cider Vinegar Juice recipe

Raw Organic Apple Cider Vinegar (ACV) is made from nutritious, organically grown apples and retains many beneficial components because raw apple cider vinegar is not pasteurized. ACV undergoes two fermentation processes where it produces enzymes and life giving nutrients that make apple cider vinegar the powerhouse it is.

ACV is the ultimate ingredient in any serious detox plan

Some of the benefits of adding ACV to your freshly cold press juice is that it may help improve bowl irregularities, thereby removing toxins from the body at a faster rate. it also helps with your detox plan especially if you are looking for an efficient weight loss program

Beneficial ingredients in raw apple cider vinegar give it its power to make us feel better, look better, detox and feel energized. Just look at some of the beneficial ingredients in raw apple cider vinegar:

  • Potassium – helps to fight against brittle teeth, hair loss and runny noses.
  • Pectin – helps to regulate blood pressure and reduce bad cholesterol.
  • Malic Acid – gives ACV the properties of being resistant to viruses, bacteria, and fungus.
  • Calcium – supports strong bones and teeth.
  • Ash – gives ACV its alkaline property which aids your body in maintaining proper pH levels for a healthy alkaline state.
  • Acetic Acid – It appears that this acid slows the digestion of starch which can help to lower the rise in glucose that commonly occurs after meals.


1 x green apple

1x large cucumber

5 x celery stalks

1/4 ginger

1 stalk of broccoli

15ml of organic apple cider vinegar

2 spoons of protein powder – of your choice

cinnamon powder



Add all ingredients to your Kuvings cold press juicer – one at a time using the juicing strainer.

close the smart cap and add the protein powder,  cinnamon powder and the Apple Cider Vinegar.

keep your Kuvings juicer running for 1 minute to blend then ingredients together


smoothie web

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Detox with Clean and healthy food revitalises your body and enhances your skin. Is it possible to cleanse one’s body with a glass of juice ? Kuvings recipes provide different types of detox juice and smoothie that will help you cleanse your body on an everyday basis, whilst supporting your body natural defence and detox mechanism.

Multivitamin Juice
Multivitamin Juice

“Kuvings juice cleansing program” focuses on a juice diet with raw food that has detox effects and changes your eating habits. Fuits and Vegetables are essential to our bodies. If you drink them in juice or smoothie form, the body absorption rate of nutrients increases and digestion is much easier.

If losing weight is never easy and seemed impossible for you and if you want to have a healthy diet with a detoxifying effect, start your Kuvings Juice cleansing program now.

You can enjoy a raw food diet that allows you to cleanse your body naturally while experiencing pleasant changes in your body.

Let the Kuvings Juice Cleansing Program rejuvenate your beauty and health. Make your life style more active with a gals of fresh juice.

To find out more you can contact us on 0208 6162080 or you can schedule a webinar with one of our experienced health coaches who will support you along the way with 30 min free consultation.

Our Health Coaches will help you with

  • Identifying clear goals
  • Setting up a healthy eating program
  • Support you along the way

During our January 2018 offer, we have put together a great package to help you start the new year and become the best that you be.

  • 30 min free consultation with a qualified health coach- Lilo from Honey and Roots
  • £50 off a Kuvings C9500 Cold Press Juicer
  • The Big Book of Juice – with over 400 mouth watering juice recipes
  • 20 year motor warranty on the juicer

Use coupon CLEANSE2018 on Checkout

Explore Our Juicers

kuvings c9500 cold press juicer
kuvings c9500 cold press juicer

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Pumpkin Juice-Ready for Halloween

With Halloween right on our doorstep, why not experiment with some pumpkin juice that is sure to bring a smile to your little ones.


Pumpkin juice has several health benefits due to which it can be used as a healthy substitute for carbonated drinks. Moreover, pumpkin has a high content of vitamin D as well as minerals like copper, iron and phosphorus. Juicing is a suitable way to obtain these nutritional benefits of pumpkin.



  • Pumpkin meat ( without the skin)
  • 2 green apple
  • Ginger


  • Wash the outside of the pumpkin properly and peel the hard outer skin of the pumpkin.
  • Deseed the pumpkin and cut it into small chunks.
  • you can use the pumpkin seeds to make delicious pumpkin seed milk also
  • Pumpkin juice can be served over ice to enhance its cooling and refreshing effect.

Benefits of pumpkins

Pumpkin Juice for Health:

The benefits of pumpkin juice are numerous. Just like the vegetable itself, pumpkin juice contains vitamins B1, B2, B6, C, E and beta carotene; minerals such as potassium, phosphorus, calcium, magnesium, iron, sucrose and organic matter. It also contains carbohydrates and certain vital salts and proteins. Half a cup of pumpkin juice is recommended every day, thanks to its various medicinal and therapeutic properties. Some of its health benefits are given below.

1. Benefits Liver & Kidney:

Pumpkin juice is very beneficial for liver and kidney. Those suffering from kidney stones and gall bladder problems can improve their condition by drinking half a glass of pumpkin juice three times a day for ten days.

2. May Prevent Arteriosclerosis:

This orange colored juice is a great cleanser that helps to get rid of the old build-up of arterial deposits, thus reducing the risk of heart diseases and stroke. The high content of anti-oxidants helps in preventing arteriosclerosis (hardening of arteries).

3. Aids Digestion & helps cure constipation:

Pumpkin juice is beneficial for the digestive system and is helpful in curing both constipation and loose motions due to its laxative action.

4. Aids Proper Functioning of Kidney & Urinary System:

This juice is effective in curing ulcers and acidity. It enables proper functioning of kidney and urinary system.

5. Good Sedative Benefits:

Due to its sedative properties, pumpkin juice is effective in curing insomnia. Insomnia patients are advised to drink a glass of pumpkin juice with honey.

6. Help with Lowering High Blood Pressure Risks &  help to reduce Cholesterol:

It minimizes the risk of high blood pressure. It contains pectin which helps in reducing cholesterol.

7. Excellent Cooling Agent:

A mixture of pumpkin juice and honey is an excellent cooling agent and thus can be effective in lowering the body temperature.

8. Relieves Morning Sickness:

Pumpkin juice is effective in providing relief from morning sickness in pregnant women.

9. Heals Viral Hepatitis A & Reactivates Liver Function:

Those suffering from viral hepatitis A can benefit from drinking pumpkin juice as part of their regular diet. The biologically active substances present in it help in reactivating liver functions.

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Juice Gnius

Juice Gnius – The first dynamic juice recipe book for vegan, raw diet, detox and healthy people ! Truly Genius

By mathieu gachignard

Open iTunes to buy and download apps.


Juice Gnius is a cold press juice generator that easily shares your recipes with your friends. No more complicated recipe book! Take the ingredients you have and it will generate a well-balanced juice.

With over a million recipes possible you’ll never need to buy a recipe book again. Fruits and vegetables are good for you but do you know which one you really need ? With juice Gnius you’ll know. If you love an ingredient and it is not in the app then ask for it and we will add it.

Features :

• More than 70 ingredients that can generate more than 1 million recipes
• The function: generating a juice according to the benefits
• No need to accumulate recipe books
• The ratio of your juice generated by the synergy, harmony and sugar content
• Essential information such as sugar / calories / alkalinity / benefits
• Try the juice of the week and rate your juices
• Spread the love and spread your recipes all over the world with Twitter, Instagram and Facebook

PS: We’d love it if you could help spread the love !
• Please leave a friendly review on the App store
• Follow us on Instagram (@juicegnius), Twitter @juicegnius) and Facebook :
• For help, to report issues or to say hello : [email protected]


What’s New in Version 2.1

– 20 new ingredients

iPhone Screenshot

iPhone Screenshot 1
iPhone Screenshot 2
iPhone Screenshot 3
iPhone Screenshot 4
iPhone Screenshot 5
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Beet Juice: How Much and When ?

Beet Juice: How Much and When?

A new study explores the dose-response curve of the endurance booster.

 WEDNESDAY, MAY 8, 2013, 12:00 AM-
full article available on

Beet juice is the big endurance-boosting sensation of the past few years. But how much, exactly, do you need? How much does it help? When should you take it? And how long does it last? We’ve got questions, and a new paper in the Journal of Applied Physiology from Andy Jones (the man known on Twitter as @AndyBeetroot)’s group at the University of Exeter has answers. The new paper looks at the dose-response effect of three different amounts of beet juice on several health and exercise outcomes. It’s a great study with tons of good detail, of which I’ll just offer a few highlights.First, a quick review. Beets are a great source of inorganic nitrate. Some of the nitrate ends up in your saliva, when friendly bacteria convert it to nitrite. Elsewhere in the body, the nitrite is converted to nitric oxide, which does… well… a whole bunch of things related to blood flow, muscle contraction, neurotransmission, and so on. Exactly which mechanisms contribute to the performance boost they see in studies remains unclear (and in fact, there are likely multiple mechanisms). One caveat: mess with the friendly bacteria in your mouth by swishing mouthwash or chewing gum, and the nitrate never gets converted to nitrite.

So here’s how levels of nitrite in your blood change after either water or progressively bigger doses of beet juice:

Key takeaways: More is better. Peak levels arrive about 2-3 hours after ingestion, and are approaching baseline again by 12 hours later.

So what results does this boost in nitrate produce? From a health perspective, an interesting one is that systolic blood pressure dropped by 5, 10 and 9 mmHg for the three doses (from smallest to biggest); the decrease in diastolic blood pressure was a bit smaller (no change, 3, and 4 mmHg).

The amount of oxygen required to maintain a given level of moderate exercise decreased after taking beet juice; in other words, it took less energy to cycle at the same pace. The best results came from the highest dose, which decreased oxygen consumption by about 3%. They did the tests 2.5 hours after ingesting the beet juice, since that seems to be the peak nitrite level.

They also did a cycle test to exhaustion; here are those results:

The dark bar is how long they lasted with a placebo drink (nitrate removed), and the light bar is how long they lasted with proper beet juice. In this case the middle dosage produced the best result, for reasons that aren’t entirely obvious. Given that beet juice is anecdotally reported to be associated with port-a-potty stops, there’s a pretty high incentive to use the lowest dose that produces good results — so the apparent saturation of benefits is worth bearing in mind here. It’s also worth noting that you tend to see much bigger changes in time-to-exhaustion tests that you would in races or time-trials; the authors estimate that the 12-14% boosts seen here would likely translate to 1-2% reduction in race time.

So what are these doses? The researchers used a product called Beet-It, which is a British company that makes concentrated beet juice. Using the concentrated form may help get the beet juice down without subsequent digestive woes. Beet-It is sold in 70 mL shots, each of which is roughly equivalent to 300 mL of regular-strength beet juice in terms of nitrate content. The three doses used in the study were 1 shot, 2 shots, or 4 shots — corresponding to 300 mL, 600 mL, or 1200 mL of regular juice (which would be pretty ridiculous!). In the past, I’ve talked to athletes who’ve used 500 mL of regular juice a few hours before races; based on this study, I’d say that’s pretty close to the sweet spot. Many athletes now use the shots, which are easier to get down. In that case, I’d say this study suggests that there may be potential benefits to experimenting with up to two shots, since the individual responses in the study varied quite a bit.

Beet juice is the big endurance-boosting sensation of the past few years. But how much, exactly, do you need? How much does it help? When should you take it? And how long does it last? We’ve got questions, and a new paper in the Journal of Applied Physiology from Andy Jones (the man known on Twitter as @AndyBeetroot)’s group at the University of Exeter has answers. The new paper looks at the dose-response effect of three different amounts of beet juice on several health and exercise outcomes. It’s a great study with tons of good detail, of which I’ll just offer a few highlights.First, a quick review. Beets are a great source of inorganic nitrate. Some of the nitrate ends up in your saliva, when friendly bacteria convert it to nitrite. Elsewhere in the body, the nitrite is converted to nitric oxide, which does… well… a whole bunch of things related to blood flow, muscle contraction, neurotransmission, and so on. Exactly which mechanisms contribute to the performance boost they see in studies remains unclear (and in fact, there are likely multiple mechanisms). One caveat: mess with the friendly bacteria in your mouth by swishing mouthwash or chewing gum, and the nitrate never gets converted to nitrite.

So here’s how levels of nitrite in your blood change after either water or progressively bigger doses of beet juice:

Key takeaways: More is better. Peak levels arrive about 2-3 hours after ingestion, and are approaching baseline again by 12 hours later.

So what results does this boost in nitrate produce? From a health perspective, an interesting one is that systolic blood pressure dropped by 5, 10 and 9 mmHg for the three doses (from smallest to biggest); the decrease in diastolic blood pressure was a bit smaller (no change, 3, and 4 mmHg).

The amount of oxygen required to maintain a given level of moderate exercise decreased after taking beet juice; in other words, it took less energy to cycle at the same pace. The best results came from the highest dose, which decreased oxygen consumption by about 3%. They did the tests 2.5 hours after ingesting the beet juice, since that seems to be the peak nitrite level.

They also did a cycle test to exhaustion; here are those results:

The dark bar is how long they lasted with a placebo drink (nitrate removed), and the light bar is how long they lasted with proper beet juice. In this case the middle dosage produced the best result, for reasons that aren’t entirely obvious. Given that beet juice is anecdotally reported to be associated with port-a-potty stops, there’s a pretty high incentive to use the lowest dose that produces good results — so the apparent saturation of benefits is worth bearing in mind here. It’s also worth noting that you tend to see much bigger changes in time-to-exhaustion tests that you would in races or time-trials; the authors estimate that the 12-14% boosts seen here would likely translate to 1-2% reduction in race time.

So what are these doses? The researchers used a product called Beet-It, which is a British company that makes concentrated beet juice. Using the concentrated form may help get the beet juice down without subsequent digestive woes. Beet-It is sold in 70 mL shots, each of which is roughly equivalent to 300 mL of regular-strength beet juice in terms of nitrate content. The three doses used in the study were 1 shot, 2 shots, or 4 shots — corresponding to 300 mL, 600 mL, or 1200 mL of regular juice (which would be pretty ridiculous!). In the past, I’ve talked to athletes who’ve used 500 mL of regular juice a few hours before races; based on this study, I’d say that’s pretty close to the sweet spot. Many athletes now use the shots, which are easier to get down. In that case, I’d say this study suggests that there may be potential benefits to experimenting with up to two shots, since the individual responses in the study varied quite a bit.

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6 Reasons why Juicing is better than blending

juicing vs blending

Juicing VS Blending with the Kuvings C9500, B6000 Cold Press Juicer

A common question we get asked by our customers is the difference between juicing and blending.

In our opinion, both methods compliment each other but they offer different nutritional benefit.

Quite often when you use a blender, you will need to add water, or ice in order to liquify the fruit or vegetables. This could change the taste of the drink as it has been diluted. With blending, the pulp is pulverised through the high speed of the blades and the drink is more thicker. With blending, our digestive system has to work hard, to extract the nutrients, and our liver has to secrete enzymes to help the digestive process. This is one of the reason that with smoothies in general, you feel more bloated as the juice is more thicker.

Juicing is more about hydration, and giving your internal organs a break, allowing them to rest, and channeling energy towards healing and cell rebuilding. You get a higher concentration of vitamins and nutrients when juicing, and you are able to consume a higher proportion of fruit and vegetables in true raw form without oxydising.

Although some point out that fibres are retained in the smoothie, it is worth noting that also nutrients get trapped in these fibres which is not the case when you choose the juicing option.

Also fibres are divided between soluble and insoluble. With both juicing and blending, the solubles fibres are retained in your drink so you always get the benefit.

the smoothie and ice cream attachments give you these benefits by changing your kuvings cold press juicer in to a cold press blender.


  • Blending is normally used to make thick sauces, soups or liquifying fruit and vegetables. you keep all the pulp and seeds
  • Used for extracting nutrients, vitamins without adding water
  • Useful for liquefying low water content and non-juiceable fruits like banana, avocado, papaya and leafy vegetables. You will need to add water in most cases which changes the texture and taste of the fruit and vegetables
  • Extract juices from moisture-rich fruits/vegetables. A masticating juicer can even extract juices from leafy vegetables.
  • As you keep all the fibres in the drink, some people may find the drink too heavy especially if their digestive system is not capable in digesting fires
  • Juicing is about hydration, when you drink juices that supply your body with a high amount of liquid that is rich in vitamins, minerals, phytonutrients, enzymes, anti-oxidants, etc. It makes the cells happy.
  • More energy/enzymes are being expended in your body, to digest the fiber. This means that your body will be using calories to digest the food and extract the nutrients rather than using it for internal cell healing or loosing weight.
  • No energy needed to digest pure juice. Energy is conserved for cleansing work, especially useful when doing a juice cleanse.
  • Green leafy vegetables may tend to taste “grassy” and unpalatable. You can add in powders, granules, nuts, seeds, ice cubes, spices, herbs, etc.
  • Vegetables will taste better when extracted using a cold press juicer. The pressing method makes the green juice tastes better. You can also add one or two fruits, or herbs to enhance the taste of your juice.
  • You get the fiber to be included in your drink. To your body, this is like eating your fruits/vegetables. Different enzymes are produced to extract the vitamins/minerals and they have to get through the fiber to get to the “trapped” nutrients. It takes more effort for nutrient absorption and less nutrients are being assimilated in the process. If your digestive system is good, you probably get only up to about 35% absorption of the vitamins and minerals.
  • with a kuvings cold press juicer your body will benefit from the soluble dietary fiber and your juice will also contain some of the insoluble fibre which will help slowing down the absorption process. You drink the juices and there is very little effort by the body to immediately assimilate the vitamins/minerals from the juices and distribute to the cells immediately for nourishment and healing. This is the exact reason for drinking juices, to get the most nutrients (up to 99% absorption) out of the vitamins and minerals.
  • But we need the fiber? Yes, we need the fiber but that’s mostly what blending gives you—fiber, and less nutrients absorption. You could get fiber from eating your fruits/ vegetables too. So you decide, which is more important for you, fiber or nutrients.
  • With juicing, it’s not about the fiber, it’s about HEALING. The reason we juice is about getting the optimum nutrition into our cells directly, and quickly. You get fiber from eating your fruits/ vegetables. Or get some ideas here on how to use the juicer pulp in order to still get fiber in your diet.
  • A fibrous drink means less sugar spike, and less healing reactionswhen doing a rawfood cleanse. When you blend, you do tend to eat more fruits/vegetables, which will also contribute to healing, but at a slower pace when compared to healing through drinking juices.
  • Cold press juice is best made by including more fresh green vegetables for its best healing purposes. Due to its very high absorption rate, high soluble fibre content, healing reactions are common and inevitable.
  • With blending, you feel full very quickly due to the pulpy drink. If that’s your intention for blending, then that’s good. But this also means that you eat less fruits/vegetables a day and not obtain the optimum level of nutrients needed by your body.
  • With juicing, your body gets maximum amount of nutrients from a wider variety of fruits/ vegetables. You don’t feel full so quickly so you can drink more. Again, this is for the purpose of speeding up your HEALING.
  • I’m putting the high-speed blender in the same category as the centrifugal juicer that oxidizes your smoothie. High-speed spinning causes oxidation due to the exchange of +ve and -ve ions during spinning.
  • When doing serious juicing for health reasons, I suggest investing in a good gear juicer to prevent oxidation in your juices. Oxidation is
    • As pesticides/chemicals are embedded in the fibers, these also get included in your smoothie. To prevent this, use organic fruits/vegetables only. This may prove more costly but a healthier option.
    • Again, I suggest using a good gear juicer that can minimize pesticides and chemicals contamination in your juices. A gear juicer will prove more economical in the long run.

    in effect, spoiled juice.

  • As pesticides/chemicals are embedded in the fibers, these also get included in your smoothie. To prevent this, use organic fruits/vegetables only. This may prove more costly but a healthier option.
  • Again, I suggest using a good gear juicer that can minimize pesticides and chemicals contamination in your juices. A gear juicer will prove more economical in the long run.
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Pumpkin Seeds Milk

Did you know that you can prepare delicious milk alternatives with your Kuvings Juicer.

Thanks to its cold pressing features, the Kuvings can easily make almond milk, soya milk, oats milk or our new recipe pumpkin seed milk.

The method is very simple. quite often you will need to soak the seeds for around 5-6 hours, rinse thoroughly with spring water and use the orange strainer.

for the liquid part, you can add either coconut water or spring water

Pumpkin seeds are regarded as a nutrition powerhouse, full of magnesium, manganese and copper

  • They contain a wide array of beneficial plant compounds known as phytosterols and free-radical scavenging antioxidants, which can give your health an added boost.
  • Pumpkin seeds may benefit your heart, liver and immune system, help fight diabetes, and offer unique benefits for men’s prostate health and women’s relief of menopause symptoms as well


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Cabbage and Grapes Green Juice


Cabbage preserves high Vitamin U which it is great for stomach. Even children who does not like cabbage can enjoy.

1. Clean cabbage, grape and cut to appropriate size.
2. Insert grape, cabbage into the feeding tube.

Have you been wondering for long how to get a sound health and an appealing look naturally?  Include cabbage juice in your daily diet and you will certainly rediscover yourself within a few days. Being rich in insoluble fiber, beta-carotene, vitamins (like B1, B6, K, E, C etc.) and a number of minerals (such as calcium, iodine, magnesium, iron, sulphur and so on), cabbage is considered as an extremely beneficial vegetable for your health, skin and hair.

Health Benefits of Cabbage Juice:

If you want to take utmost care of your health, nothing can be better than cabbage juice. It is considered as a ‘superfood’ for its amazing medicinal properties. Check out some of cabbage juice health benefits here:

1. Raw cabbage is highly anti-carcinogenic. According to medical experts, the juice of raw green cabbage contains isocyanates, a group of chemical compounds which accelerate the process of estrogen metabolism in your body and help to stay away from breast cancer, lung cancer, prostate cancer, stomach cancer and colon cancer. It also speeds up the healing process in cancer patients.

2. Cabbage works as a great bowel cleanser and hence, cabbage juice is used for treating colitis. It holds two essential minerals – chlorine and sulphur, which are effective in treating inflammation of large intestine and colon. You would experience an unpleasant, foul gas right after drinking the juice. This is important as it indicates that the remedy has started working for you.

3. Are you trying hard to get rid of those extra kilos? You should opt for raw cabbage juice as it is an excellent natural cure for obesity. Basically, it purifies the upper section of your intestine so that the elimination of waste materials becomes easy and the digestion of food gets facilitated. Moreover, it does not contain many calories, which is also a big plus for overweight people.

4. Acute ulcers can also be treated with cabbage juice. As said previously, it helps you take great care of your intestine and upper bowel by detoxifying them. At the same time, it also contains a large amount of Vitamin U (popularly known as ‘cabbagen’), which is capable of strengthening the inner layer of your stomach and making it resistant to ulcers.

5. The anti-inflammatory property of cabbage juice is also very beneficial. Raw cabbage is known to have certain essential amino acids, which can help you fight against skin inflammation.

6. Folic acid is one of the most vital constituents of cabbage juice. When it comes to treating anemia, folic acid is considered as an important nutrient as it helps build new blood cells. Therefore, cabbage juice is also used for curing anemia.


Benefits of Cabbage Juice for Skin:

7. Being a vegetable loaded with antioxidants and phytochemicals, cabbage can do wonder for your skin. Both of these help you combat harmful free radicals which cause a number of skin disorders like acne, pimples and blackheads. Moreover, it is full of Vitamin C, which speeds up the procedure to a great extent.

8. Antioxidant content of this juice is very helpful in reducing dryness of skin as well as preventing premature aging. So, use cabbage juice in your regular face mask and see how fast your wrinkles disappear.

9. Cabbage is also widely used for improving the tone and texture of skin. Apart from potassium, which is extremely beneficial for detoxifying your body and making your complexion fairer, this vegetable is also rich in Vitamin A and Vitamin E. These two vitamins can rejuvenate the tissues and help you look fair, soft and supple significantly.


Benefits of Cabbage Juice for Hair:

Do you know that you can use cabbage juice for your hair care too? There are quite a few elements present in this juice which can provide proper nourishment to your tresses. Have a look:

10. The high sulphur content of cabbage is really helpful in making your hair stronger and averting hair loss. It is one of the most effective ways to stop hair fall and deal with weak hair. You can drink raw cabbage juice everyday in the morning or include it in your hair mask for external use.

Apart from reducing frequent hair fall, cabbage juice can also promote hair growth by nourishing the roots properly. As it contains Vitamin E and silicon, the regular intake of this juice can also make your tresses long and lustrous.


Nutritional value of Cabbage:

Cabbage juice is not only nutritious, but also very low in calories.  It is a very rich source of vitamins, manganese, calcium, etc.

Cabbage USDA Nutrition Chart:


Nutrient Value

Percentage of RDA

Energy 25 kcal 1%
Carbohydrates 5.8 g 4%
Protein 1.3 g 2%
Total Fat 0.1 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 2.50 mg 6%


Folates 53 µg 13%
Niacin 0.234 mg 1.5%
Pantothenic acid 0.212 mg 4%
Pyridoxine 0.124 mg 10%
Riboflavin 0.040 mg 3%
Thiamin 0.061 mg 5%
Vitamin A 98 IU 3%
Vitamin C 36.6 mg 61%
Vitamin K 76 µg 63%


Sodium 18 mg 1%
Potassium 170 mg 3.5%


Calcium 40 mg 4%
Iron 0.47 mg 6%
Magnesium 12 mg 3%
Manganese 0.160 mg 7%
Phosphorus 26 mg 3.5%
Zinc 0.18 mg 1.5%


Carotene-α 33 µg
Carotene-ß 42 µg
Lutein-zeaxanthin 30 µg


Some important tips:

1. Always wash cabbage thoroughly and soak in saline water for about 30mins.
2. Use fresh Cabbage juice for best results.
3. Don’t drink more than 4oz of cabbage juice at a time.
4. Avoid limp cabbages. Make sure its head is firm.
5. Never store Cabbage juice in a refrigerator.
6. Don’t add salt or sugar to cabbage juice, as it may reduce its effect.

In a nutshell, cabbage juice can have an overall healing impact on your body. So, just start consuming it today and discover a new you


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Autumn Vitamin Boost




Posted on  | By Dr. Ginger Southall on Doctor

Awaken your tired eyes in the morning with this mild yet sweet and vibrant juice. It harnesses anti-inflammatory carotenoids and immune-boosting vitamins A, B6 and C.



  • 2 orange bell peppers, cored and seeded
  • 1 large cucumber, cut into chunks
  • dried cilantro
  • stevia (optional)


Juice peppers and cucumbers.


Pour into a glass and top with cilantro and stevia, if desired.


Autumn Sunrise

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Best Fruit and Vegetables to Juice


We have picked these as the best fruits and vegetables mainly because of their health benefits and ease of juicing.

Note that they are not in any special order…how would that even be possible? 🙂 Definitely give all of these best fruits and vegetables a try.

1. Apples

Antioxidant packed, these are one of the best fruits for juicing. They help to reduce cholesterol, cleanse digestive system and help to boost the immune system. They go well with almost any fruit or vegetable (softening any bitter or strong juice), making them my favorite base for juices. They are also chock full of nutrients that help aid in digesting fats.

2. Pineapples

Pineapples add a great tropical flavor to juices. They are anti-inflammatory, antiviral and antibacterial. They help to dissolved blood clots. They also contain a digestive enzyme called bromelain with is really important for the body to digest protein.

3. Papaya

Papaya is at the top of the list of the best fruits and vegetables when it comes to digestion. It contains papain, an enzyme that helps to breakdown protein. If you have digestion problems, try juicing some papaya juice daily, especially after meals. You don’t need a lot, but adding any type of mint to your papaya juice will strengthen the properties even more. Papayas also help to replenish vitamin C in the body, and protects against cancer. Note: Papaya doesn’t juice well in a juicer, however, it works great for blender drinks and smoothies.

4. Tomatoes

Tomatoes are popular and are at the top for best fruits and vegetables to juice. They are fantastic for your health. Tomatoes lower your risk of cancer (especially testicular cancer in men) and is good for the heart due to its high amount of lycopene. They blend very well with many vegetables and are pleasant tasting. When cooked, they become acidic, so if tomato sauce bothers you, don’t assume that juice would do the same. It’s completely different when it’s raw.

5. Berries

Packed with antioxidants, these do so much for your general health. They are antiviral and antibacterial. Berries are good for the blood. Blueberries and blackcurrants help diarrhea and urinary infections. Raspberries are good for menstrual cramps. Strawberries have lots of lycopene and help the cardiovascular system. While berries aren’t the easiest to juice on the best fruits and vegetables list, they should become a staple in your juicing regimen.

6. Cabbage

Cabbage is fantastic for the stomach. If you had or have ulcer problems cabbage is a must for you to juice daily. It’s a cancer fighter and full of indoles that aid in estrogen balance and regulating metabolism.  It’s a great detoxifier. While cabbage doesn’t taste so great alone, it’s flavor can easily be masked by other yummier produce.

7. Broccoli

Broccoli is part of the cruciferous family. Loaded with antioxidants, it also has a good amount of vitamin C. If you are concerned about lung, colon or breast cancer, have raw broccoli a few times a week. If you can’t eat it, juice it so you can’t taste it. Mix it with some tomato juice. It has chlorophyll, so it helps to regulate insulin and blood sugar.

8. Celery

Celery is great at cleansing the digestive system of uric acid. So if you have gout issues, definitely include celery in your diet daily. It’s great for lowering blood pressure because of it’s high potassium content. If you retain water daily and have lots of bloating, celery is your #1 go to veggie! It’s diuretic effect is powerful. If you are starting a detoxifying regimen, be sure to make celery as a regular base to your juices- its diuretic properties will help to remove the toxins from your body with ease. There is potassium in the tops so juice them too. It helps to balance out the sodium in the stalk.

9. Carrots

Carrots are surprisingly (and deliciously) sweet when juiced. Don’t be afraid of them at all. They have too many good nutrients packed inside to be missed. They have a high beta carotene content making them great for skin, brain, fighting cancer, protecting arteries, fighting infections and boosting the immune. Many doctors believe (as well as studies have shown) that they help to eliminate putrefactive bacteria in the colon and help to rid of intestinal parasites. They blend very well with many ingredients, including one of my favorites….apples. Apple carrot juice is a powerhouse and one of the best fruits and vegetables drink combos.

10. Sweet Potatoes

Yes, they can be juiced. They have an exceptional amount of vitamin, in the form of beta carotene. They are a good source of vitamin C, manganese, copper, fiber, B6, potassium and iron. Sweet potatoes are anti-inflammatory and really can help people with arthritis and other types of inflammation.

11. Cranberries

Cranberries prevent bacteria from forming in the bladder, prostate and kidneys. It also deodorizes urine. They contain mannose, which is what helps to keep the entire urinary track from getting and infection. They also can help prevent kidney stones. They are antiviral and antibiotic. Because they are so sour, they need to be combined with either water, or another fruit to be palatable. I like to add apple or grape juices to the mix.

12. Parsley

Parsley has a lot of chlorophyll and is excellent for the blood. It gives you a spark of energy and has anti-parasitic properties. It helps with the kidney and gallstones, cleanses the liver and supports the heart. Many people also say it helps their arthritis. And one last thing- it helps to deodorize the body as well as your garlic or onion breath! Add it to any juice, but more generously to your green juices as you’ll hardly taste it when its mixed with other greens.

13. Dandelion Greens

Besides for its general leafy green benefits including chlorophyll, dandelion is specifically good for cleaning out the kidney, liver, gallbladder, bowel and pancreas. It’s a mild diuretic, and helps people with anemia, diabetes and hypoglycemia. Because of these things, it does help many people with acne problems as it helps to clear elimination blockages in the body. That’s not all- it has a good amount of calcium, manganese, potassium and iron.

14. Wheatgrass

Wheatgrass is one of the finest greens out there. It restores health to the sick and brings up red blood counts for a healthy body. It’s high in indoles, which helps to prevent cancer. It stimulates DNA repair, neutralizes the worst free radicals (called superoxides) and protects from cancer. It contains over 20 enzymes, including the enzyme catalase which breaks down harmful hydrogen peroxide in the body and prevents it from harming cells. Wheatgrass is very nutrient dense, and includes provitamin A, chlorophyll, potassium, magnesium, among many, many others. According to several studies, the only nutrient it seems to lack is vitamin D and B12. People have used wheatgrass to reverse cancer and many other health issues with success. It is easy to grow or find in markets these days. Unfortunately not all juicers can juice wheatgrass with ease. Many can, but if you have a model that cannot you can buy a special wheatgrass juicer. If I had to put an order to the list on this page, wheatgrass would be number 1 on the list for the best fruits and vegetables to juice- soley for it’s health benefits.

15. Citrus Fruits-

Citrus are one of the most popular of the best fruits and vegetables to juice. They contain carotenoids, bioflavonoids and oodles of vitamin C which help to fight cancer. They lower blood pressure and help to reduce plaque from arteries. Citrus are antiviral, antibacterial and super yummy. They had a burst of flavor to almost any juice. You’ll want to make sure your citrus fruits are not picked until ripe as they can be acidic if picked too early.


16. Curly Kale

17. Spinach

18. Beetroot

19. Red and Yellow Pepper