Forget those expensive power drinks full of sugar and caffeine and chemicals! The juice of certain fresh fruits and vegetables can wake you up in the morning and get you thru that mid-afternoon slump better than anything else. And best of all it's healthy for you!
Here are the top ten nutrients which are key to boosting energy, and the particular fruits and vegetables that contain the highest concentration of these nutrients. At the end I list some of my favorite power juice recipes using the tastiest combinations of these special foods.
The nutrients most involved in energy production are several B vitamins (B1, B2, B3, B5, B7, B9, and B12) plus C, E, and iron.
B12 - many nutritionists will say that the only significant natural source of B12 is found in meat. This is not entirely true since B12 is also abundant in spirulina, a fresh-water blue-green algae. Spirulina is a super food high in protein and many of the other energy-boosting B vitamins as well. I add this to many of my power juice recipes.
Folic Acid (B9) - The highest concentration of folic acid is found in vegetable greens, particularly spinach and collard), broccoli, beets, oranges, strawberries, and papaya. A lack of this nutrient causes fatigue and sleep problems. This vitamin is destroyed when cooked so the raw or juiced form of these fruits and veggies is particularly beneficial.
Biotin (B7) - is most concentrated in swiss chard, carrots, cucumber, strawberries, and raspberries. Another great source of B7 is nuts, especially peanuts, filberts, almonds, and peanut butter. A half of cup of peanuts provides more than twice the daily requirement of biotin.
Pantothenic Acid (B5) - not only produces energy, but it helps the body manage stress. The fruits and veggies highest in this nutrient are avocado, grapefruit, watermelon, and broccoli. Try to add spirulina and bran (rice or wheat) as these are particularly high in B5.
Niacin (B3) - fruits and vegetables highest in Niacin are strawberries, carrots, and sweet potatoes. Niacin is not only energizing, but it also helps keep the nervous system and digestive system running smoothly.
Riboflavin (B2) - is essential for blood cell and energy production and a healthy nervous system. Broccoli, chard, collard greens, and Romaine lettuce are the best vegetable sources of this vitamin.
Thiamin (B1) - is a major energy producer. It's found most abundantly in beans, peas, corn, avocado, and veggie greens.
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 are most abundant in vitamin C: strawberries, kiwi, orange, papaya, grapefruit, broccoli, bell pepper, kale, and Brussels sprouts.
Vitamin E - is also a potent energy booster and antioxidant. The foods that are highest in vitamin E are spinach, Swiss chard, mango, papaya, and blueberries.
Iron - the last of our top ten energy producing nutrients is not found in high concentrations in any fruit or vegetable. However, these fruits and vegetables will enhance the body's ability to absorb iron: cantaloupe, broccoli, orange, Brussels sprouts, grapefruit, and green and red peppers.
Have a taste of my favorite power juice recipes that will fill you with energy.
Recipe #1
6 carrots - leave half the peel
½ red bell pepper
3 collard greens
1 spear broccoli
1 thumb of fresh ginger
1 tablespoon spirulina
Recipe #2
2 oranges, peeled
¼ cantaloupe
5 leaves romaine lettuce
Recipe #3
1 grapefruit, peeled
1 pear
4 strawberries
1 thumb of ginger
