Healthy Nutrients Found in Fruits and Vegetables
Before you plunge into a juice diet, it is vital for you to know which foods are rich in the nutrients you need. The reason for this is that – in the course of a juice fast – you will not be consuming any solid foods, but only fresh fruits, vegetables, and water. It is very important to ensure that you are getting the daily dose of vitamins, minerals, and other essential phytochemicals that your body requires. Your knowledge of this will help you to devise a more effective juice detox diet plan for yourself.
Below are nutrients found in vegetables and fruits that need to be included in your daily juice diet recipes:
Protein is an essential nutrient used by the body to promoting physical growth and to build and repair tissues. In addition, protein is necessary for blood cell production. Vegetables such as broccoli, cauliflower, kale, lettuce, onions, spinach, tomatoes, watercress, yams, zucchini, potatoes, Bok Choy, asparagus, and turnip greens are good sources of protein. Likewise, apples, avocados, bananas, grapes, oranges, papayas, pears, pineapples, strawberries, and tangerines are all fruits that contain protein. A good juice diet recipe will include one or more of these foods.
Carbohydrates provide the body with energy. They are by far the most common source of energy for your body. As soon as you eat foods containing carbohydrates, your digestive system converts them into sugar or glucose. Your juice diet recipes should include carrots, beetroots, cherries, grapes, mangoes, pears, pineapples, oranges, and plums, as they are all good sources of carbohydrates.
Essential Fatty Acids (Omega 3 and 6)
You should remember to include alpha-linolenic acid (omega 3) and linolenic acid (omega 6) in a juice diet. This is because the body cannot produce essential fatty acids by itself – the body’s only source of essential fatty acids is food. These fatty acids help the production of healthy cell membranes and promote the development of the nervous system. Essential fatty acids can be found in dark green vegetables, cantaloupe, papaya, cauliflower, parsley, and cabbage, among other foods. These foods should be included in a juice detox diet because of their benefits.
Vitamins prevent diseases and sicknesses such as skin disorders, eye problems, high cholesterol, and heart problems. There is a whole range of vitamins: A, B1-B12, C, D, E, and K. All of these vitamins help the body fight the bacteria and viruses found in the environment. There are a lot of fruits that contain vitamins, such as apples, bananas, cherries, kiwi fruit, lemons, lychees, etc. Almost all vegetables contain vitamins – asparagus, broccoli, cabbage, olives, and onions are just some of them.
Minerals such as calcium, copper, iodine, magnesium, iron, potassium, and zinc (among others) should be part of your juice diet because they balance the blood and other body fluids to help the nervous system perform it duties. Other beneficial minerals can be found in apricots, apples, mangos, melons, lemons, kiwi fruit, peaches, artichokes, pumpkins, avocados, cauliflowers, cucumbers, etc. – the perfect addition to juice fast recipes.
Enzymes are one type of protein that supports the processes of the human body. For example, lipase is an enzyme that separates oils and fats; amylase is good for starches and sugars, lactase for dairy products, and protease for proteins, etc. You will find enzymes in papaya, asparagus, pineapples, tuber vegetables, leafy vegetables, fleshy fruits, berry fruits, and citrus fruits.
Together with vitamins, fiber, and minerals, phytochemicals benefit the body’s immune system. They also function as antioxidants that promote the detoxification process and eliminate bacteria and viruses. These foods are grouped according to their color. Fruits and vegetables that have green phytochemicals (lutein, indoles) are spinach, broccoli, kiwi fruit, melons, and honey dew. Yellow–orange phytochemicals, such as beta-carotene, can be found in carrots, mangoes, tangerines, papaya, and oranges, among others. Meanwhile, red fruits and vegetables, like tomatoes, red onions, apples, and strawberries, have red phytochemicals such as lycopene while white phytochemicals can be found in garlic, scallions, chives and onions.