Delicious Power Juice and Smoothie Recipes
Top Energy Producing Foods and The Best Power Juice and Smoothie Recipes
This article introduces a healthy way to turbo-charge your energy by juicing or blending special combinations of fruits and vegetables. Here are the top 10 nutrients that create energy, the fruits and vegetables with the highest concentrations of these power-packed nutrients and 3 of the best power juice recipes to boost your energy.
Top 10 Power-Boosting Nutrients and Foods
Vitamin B12 – a lack of this causes anemia, weight loss, decreased muscle control, and even yellow-blue color blindness. The best natural source of B12 besides meat is spirulina which is dried algae. Spirulina even beats meat in protein content! As you will see below spirulina is packed with other energy nutrients which is why it’s a common ingredient in power juice recipes.
B9 (Folic Acid) – a key ingredient in energizing the body. A lack of this nutrient causes fatigue and sleep problems. The foods most abundant in folic acid are Avocado, Blackberries, Mango, Orange, Papaya, Passion fruit, Pineapple, Pomegranate, Raspberries, Strawberries, Artichoke, Asparagus, Bok choy, Broccoli, Brussels sprouts, French beans, Lima beans, Okra, Parsnip, Peas, Potatoes, Spinach, Spirulina and Squash – summer & winter.
B7 (Biotin) – in addition to providing energy, it also plays a fundamental role in growth and development. The produce highest in B7 are as follows, and note that another great source of B7 is nuts, especially peanuts, filberts, almonds and peanut butter. A half cup of peanuts provides more than twice the daily requirement of biotin. Here are the biotin-packed fruits and veggies: Avocados, Bananas, Papayas, Carrots, Sweet potato and Swiss chard.
B5 (Pantothenic Acid) – not only does it provide your system with energy, but it helps the body manage stress. Here are the foods highest in B5: Avocado, Broccoli, Black currants, Brussels sprouts, Grapefruit, Butternut squash, Pomegranate, Corn, Raspberries, French beans, Starfruit, Mushrooms, Watermelon, Okra, Parsnips, Potatoes, Pumpkin, Spirulina, Spaghetti squash, Squash – summer & winter and Sweet potato.
B3 (Niacin) – not only does it pack an energizing wallop, it also helps keep the nervous system and digestive system running smoothly. The following fruits and vegetables are rich in niacin: Avocado, Mango, Nectarine, Peach, Artichoke, Butternut squash, Corn, Mushrooms, Okra, Parsnip, Peas, Potatoes, Pumpkin, Spirulina, Spaghetti squash, Squash – winter and Sweet potato.
B2 (Riboflavin) – it’s essential for blood cell production and the release of energy from the foods you eat. Riboflavin also is an essential ingredient for a healthy nervous system. Here are those fruits and vegetables with the highest content of B2: Avocado, Banana, Grapes, Mango, Pomegranate, Artichoke, Asparagus, Bok choy, Brussels sprouts, Chinese broccoli, Lima beans, Mushrooms, Peas, Pumpkin, French beans, Spirulina, Squash – winter, Sweet potato and Swiss chard.
B1 (Thiamin) – its major task is energy production, especially when the energy comes from carbohydrates. It’s also essential for the function of the nervous system, muscles and heart. These foods are rich in thiamin: Avocado, Grapes, Grapefruit, Mango, Orange, Pineapple, Pomegranate, Watermelon, Asparagus, Brussels sprouts, Butternut squash, Corn, French beans, Lima beans, Okra, Parsnips, Peas, Potatoes, Spirulina and Sweet potato.
Vitamin C – boosts the immune system and provides energy, with the added benefit of assisting in the absorption of another key ingredient in energy production – iron. These fruits and vegetables have an abundance of vitamin C: Grapefruit, Kiwi, Mango, Orange, Papaya, Passion fruit, Pineapple, Strawberries, Bok choy, Broccoli, Brussels sprouts, Butternut squash, Green pepper, Kale and Swiss chard.
Vitamin E – a potent energy booster as well as antioxidant essential in the healthy function of
the nervous system and muscles. These foods are highest in vitamin E: Avocado, Butternut squash, Blackberries, Parsnip, Blueberries, Potatoes, Cranberries, Pumpkin, Kiwi, Spirulina, Mango, Swiss chard, Nectarine, Papaya, Peach, Pomegranate and Raspberries.
Iron – this mineral plays a role in keeping your energy level high. This is especially important for women of the menstruating age since a deficiency triggers anemia with symptoms that include fatigue, headaches, dizziness and inflammation of the lips. High concentrations of iron are not found in fruits and vegetables, but these will enhance the body’s ability to absorb iron: Cantaloupe, Broccoli, Orange, Brussels sprouts, Grapefruit, Green and red peppers, Strawberries and Potatoes.
My Favorite Power Juice and Smoothie Recipes
Try these tasty recipes for a power boosting juice or smoothie that will zap you with vitality. More energy boosting recipes can be found in Juice & Smoothie Recipes That Heal! in the box at the right.
Jan’s Energizer
5 Carrots, don’t peel them!
2 Beet Greens
4 Broccoli spears
1 cup Cauliflower
1/2 thumb Ginger
1/2 teaspoon Spirulina
Power Plus!
2 Apples, skin and all
4 Carrots, peel only half the surface
1/2 Red Bell Pepper
1/2 handful Parsley
5 leaves of your favorite Leafy Green
1/2 teaspoon Spirulina
Wake Up Call
1 Apple, skin and all
2 Oranges, peeled
2 Pears
4 Strawberries
1/2 thumb Ginger
More delicious and powerful recipes can be found in Juice and Smoothie Recipes That Heal.
