Juicing is a simple way to add essential vitamins and minerals to your diet. Your body needs a variety of nutrients, including vitamin C, potassium, vitamin A, phosphorus and manganese for optimal functioning of your nervous system, organs and digestive system, according to Dr. James Balch and Phyllis Balch, authors of "Prescription for Nutritional Healing." You can store fresh fruit and vegetable juices in portable insulated beverage containers, so you can enjoy them at work, school or on the way to the gym.
Step 1
Choose fresh, organic, raw fruits and vegetables for juicing. These foods contain fewer harmful chemicals than conventionally-grown produce, which is treated with chemical fertilizers and pesticides. Raw fruits and vegetables also contain higher levels of minerals, enzymes and vitamins than cooked or processed versions, according to David Wolfe, author of "The Sunfood Diet Success System."
Step 2
Rinse fruits and vegetables in cold water before juicing. This helps remove pesticides, dirt and other foreign mater than can be toxic to your body.
Step 3
Cut fruits and vegetables into 1-inch pieces with a kitchen knife for easy juicing.
Step 4
Place produce cubes in the loading chute of a home juicer. Pack fruits and vegetables loosely in the chute to maximize the amount of juice you obtain from them. Place a beverage container or catch tray beneath the dispensing chute of your juicer. Place another container beneath the waste chute to catch solid produce segments.
Step 5
Turn on the juicer. Insert the press into the loading chute and press down in a slow, even manner to force the fruits and vegetables into the juicing blades.
Step 6
Place fresh juices in a blender with milk or soy milk to enhance the protein content of your juices. Blend until smooth. Adding milk or soy milk will also give your juices a thicker, milkshake-like consistency.
Step 7
Add 1 to 2 tbsp. flax meal or flax oil to the blender. Flax contains omega-3 fatty acids, which may help lower your risk of heart disease. These essential fatty acids are also necessary for proper brain and muscle function, according to the Balches.
Tips and Warnings
- Consume fresh juices within 24 hours for better taste, and to avoid spoiling.
Things You'll Need
- Raw fruits
- Raw vegetables
- Cold water
- Kitchen knife
- Juicer
- Insulated beverage container
- Milk
- Soy milk
- Slax meal
- Flax oil
References
- "Prescription for Nutritional Healing"; James F. Balch, M.D. and Phyllis A. Balch, C.N.C.; 199
- "The Sunfood Diet Success System"; David A. Wolfe; 2008
- "Complete Book of Juicing"; Michael T. Murray; 1997
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