Juicing for Health: How to use natural juices to boost energy, immunity and wellbeing. Caroline Wheater
amounts of copper, iron and zinc.
CALORIES PER 100 G
30
Mango
A very thick, orange juice, goes extremely well with pineapple and banana. Needs to be mixed because it is so thick. I prefer organic mangoes, they seem to be riper and more juicy.
PREPARATION
Cut in half, remove flat stone, scoop flesh from casing with a spoon.
VITAMINS
Rich in beta-carotene, C, small amounts of B1, B2, B3, B5, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron, manganese and zinc.
CALORIES PER 100 G
65
Melon (orange, yellow)
This juice is refreshing and aromatic, but should only be drunk on its own. This is because it goes through the digestive system quicker than any other fruit and would restrict the absorption of nutrients from other juices.
PREPARATION
Cut into quarters, remove flesh from rind in chunks. You can juice the seeds or remove them. You can juice the rind if you want to – make sure it’s clean.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6, E.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amounts of copper, iron and zinc.
CALORIES PER 100 G
21
Nectarine
A lovely peachy taste and colour, refreshing and wonderful combined with berry juices.
PREPARATION
Cut into quarters, remove stone. Do not peel.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, small amounts of copper, iron, manganese and zinc.
CALORIES PER 100 G
49
Orange
A great-tasting, all-round juice; comes out yellow instead of orange because of the white pith. Good on its own or can be mixed.
PREPARATION
Peel, cut into chunks.
VITAMINS
Rich in beta-carotene, C, small amounts of B1, B2, B3, B5, B6, E.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, small amounts of copper, iron, manganese and zinc.
CALORIES PER 100 G
46
Papaya
Like mango, a very thick juice, which needs to be diluted with a lighter type like apple or pineapple. Deep pink colour.
PREPARATION
Cut in half, scoop out seeds (or leave them in if preferred), scoop out flesh with a spoon.
VITAMINS
Rich in beta-carotene, C, small amounts of B1, B2, B3, B5, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron, manganese and zinc.
CALORIES PER 100 G
39
Passion Fruit
A dark brown juice with a sweet taste.
PREPARATION
Peel and scoop out flesh.
VITAMINS
Rich in beta-carotene, B3, C, small amount of B2.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, small amount of iron.
CALORIES PER 100 G
34
Peach
Nectar of the Gods! Sweet, flowery aroma, orange juice.
PREPARATION
Cut in half, remove stone. Do not peel.
VITAMINS
Rich in beta-carotene, folic acid, B3, C, small amounts of biotin, B1, B2, B5, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sulphur, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
33
Pear
A versatile juice which goes with most others, milder tasting and less thick than some.
PREPARATION
Remove stalk, cut in quarters lengthways. Do not peel or remove pips.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, small amounts of copper, iron, manganese and zinc.
CALORIES PER 100 G
59
Pineapple
Lovely, sweet taste, very palatable amber juice, either on its own or mixed with others. Contains bromelain.
PREPARATION
Cut into rings, remove outer spiny skin. Cut into chunks.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B3, B5, B6.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper, iron and zinc.
CALORIES PER 100 G
49
Plum
Golden red colour, sweet and aromatic, goes well with any berry juice, or milder juice.
PREPARATION
Cut in half, remove stone. Do not peel.
VITAMINS
Rich in beta-carotene, folic acid, C, small amounts of B1, B2, B5, B6, E.
MINERALS
Rich in calcium, magnesium, phosphorus, potassium, sodium, small amounts of copper and iron.
CALORIES PER 100 G
38
Raspberry
Refreshing berry taste from dark pink juice. Goes well with peach, nectarine, apricot, apple.
PREPARATION
None – simply rinse.
VITAMINS
Rich in beta-carotene, biotin, C, small amounts of B1, B2, B3, B5, B6, E.
MINERALS
Rich in calcium, chlorine, magnesium, phosphorus, potassium, sulphur, sodium, iron, small amount of copper.
CALORIES PER 100 G
25
Strawberry
The