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| Sock It To Me...PUNCH! |
INGREDIENTS
- 1 cup beets
- 2-3 oranges (peel cut off-leaving white inner layer on)
- 3 apples
- 1 cup strawberries
- 1 cup blueberries
- 1 cup blackberries
- 1-2 cup pineapples
- 2-3 cups water
Makes 60-64 oz
Juice your ingredients and...voila! Juice!
No juicer? No problem! Blend in your Vitamix.
Then strain through a nut milk bag or a paint strainer bag...and pour
in your storage container. For detailed instructions on making juice in
the blender click here.
This juice reminds me of Hawaiian Punch. You remember that high fructose juice you loved as a child? Yep, well here's a healthier version of it.
TIP
Remember to save that pulp! This sweet fruity pulp can go in some delish raw cupcakes and help sweeten it!
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Some Health Benefits
Beet root: Beets are highly nutritious and
“cardiovascular
health” friendly root
vegetables. Certain unique pigment antioxidants present in root as well
as top greens
have found to offer protection against coronary artery disease and
stroke, lower cholesterol levels in the body and have anti-aging
effects.
The root is rich source of
phytochemical
compound Glycine
betaine.
Betaine has the property of lowering
homocysteine levels
in the blood. Homocysteine, one of highly toxic metabolite,
promotes platelet clot as well as atherosclerotic-plaque
formation, which can be harmful to
blood vessels. High levels of homocystiene in the blood
results in the development of coronary heart disease (CHD), stroke and
peripheral vascular diseases. Raw beets are an excellent
source of folates;
contains
about 109 mcg/100 g (Provides
27% of RDA).
Folates are necessary for
DNA synthesis in the cells. When given during peri-conception period
folates can prevent neural tube defects in the baby. It contains significant
amounts of vitamin-C,
one of the powerful natural antioxidant, which helps body scavenge
deleterious free radicals one of the reasons for cancers development. The root is also a rich
source of niacin (vit.B-3), pantothenic acid (vit.B-5), pyridoxine
(vit.B-6) and carotenoids,
and minerals such as iron, manganese, and magnesium. In addition, the root indeed has very
good levels of potassium. 100 g fresh root has 325 mg of potassium or
7% of daily requirements. Potassium lowers heart rate and regulates
metabolism inside the cells by countering detrimental effects of sodium.
Oranges: Oranges, like other citrus
fruits, is an
excellent source of vitamin
C. Consumption of foods rich in vitamin C helps body
develop resistance against infectious agents and scavenge
harmful, pro-inflammatory free radicals from the blood. Orange fruit contains a
variety of
phytochemicals. Hesperetin
and Narigenin
are flavonoids found in citrus fruits. Naringenin is found to have a
bio-active effect on human health as antioxidant, free radical
scavenger, anti-inflammatory, and immune system modulator. This
substance has also been shown to reduce oxidant injury to DNA in vitro
studies. Oranges also contain very
good levels of vitamin A,
and
other flavonoid antioxidants such as alpha and beta-carotenes, beta-cryptoxanthin,
zea-xanthin
and lutein. It is also a very good
source of B-complex
vitamins such as thiamin, pyridoxine, and folates.
Golden Apples:
Delicious and crunchy, apples are popular fruits that contain an impressive list of essential nutrients,
which are required for normal growth and development and overall
nutritional well-being. The fruits are however, contain
no saturated fats or cholesterol; but rich in dietary fiber, which
helps, prevent absorption of dietary LDL cholesterol in the gut. The
dietary fibers also help protect the mucous membrane of the colon from
exposure to toxic substances by binding to cancer causing chemicals in
the colon. Apple fruit contains good
quantities of vitamin-C
and beta-carotene.
Vitamin C is a powerful natural antioxidant. Consumption of foods rich
in vitamin C helps body develop resistance against infectious agents
and scavenge harmful, pro-inflammatory free radicals from the body. Apples are rich in
antioxidant phyto-nutrients flavonoids
and polyphenols.
The
important flavonoids in apples are quercetin,
epicatechin, and procyanidin
B2. Apples are also good in tartaric acid
that
gives tart flavor to them. These compounds help body protect from
deleterious
effects of free radicals. In addition, apple fruit is a good source
of B-complex
vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6).
Together these vitamins help as co-factors for enzymes in metabolism as
well as in various synthetic functions inside the body. Apple also contains small
amount of minerals
like potassium, phosphorus, and calcium. Potassium is an important
component of cell
and body fluids helps controlling heart rate and blood pressure; thus
counters the bad influences of sodium.
Blueberry: Blueberry contain health
benefiting soluble dietary fiber, minerals, vitamins, and pigment
anti-oxidants
that contribute immensely for optimum health and wellness. Blueberries are among the highest
anti-oxidant value fruits. Their
antioxidant value
largely derived from poly-phenolic
anthocyanidin compounds such as chlorogenic acid, tannins,
myricetin, quercetin and kaempferol. In addition, these berries have other
flavonoid anti-oxidants such as carotene, lutien and zeaxanthin. Altogether, the phyto-chemical compounds in
the blueberry help rid off harmful oxygen-derived free radicals from
the body, and thereby, protect the body from cancers, aging,
degenerative diseases, and infections. In addition, research studies suggest that chlorogenic
acid in these berries help lower blood sugar levels and
control
blood glucose levels in type-II diabetes mellitus condition. Fresh berries contain small amount of vitamin
C, vitamin A and
vitamin E. Altogether these vitamins make potent lipid soluble
anti-oxidants, help limit free radical mediated injury to body. The berries also contain small amount of
B-complex
group of vitamins such as niacin, pyridoxine, folates and pantothenic
acid. It contains very good amounts of vitamin B-6,
niacin, riboflavin, pantothenic acid and folic acid. These vitamins are
acting as co-factors help body metabolize carbohydrates, protein, and
fats. In addition, these berries contain good
amount
of minerals like potassium, manganese, copper, iron and zinc. Potassium
is an important component of cell and body fluids
that helps controlling heart rate and blood pressure. Manganese is used
by the body as a co-factor for the antioxidant enzyme, superoxide
dismutase. Copper is required in the production of red
blood cells.
Iron is required for red blood cell formation.
Strawberries: The strawberry is rich
source of many health promoting phyto-nutrients, minerals and vitamins
that are essential for optimum health. Strawberries have
significantly high amounts of phenolic flavonoid phyto-chemicals called
anthocyanins
and ellagic acid.
Scientific studies show that consumption
of straw berries may have potential health benefits against cancer,
aging, inflammation and neurological diseases. Fresh berries are an
excellent
source of vitamin-C
(about 98% of RDI), which is also a powerful
natural antioxidant. Consumption of fruits rich in vitamin C helps body
develop resistance against infectious agents, counter inflammation and
scavenge harmful free radicals. The fruit is rich in
B-complex
group of vitamins. It contains very good amounts of vitamin B-6,
niacin, riboflavin, pantothenic acid and folic acid. These vitamins are
acting as co-factors help body metabolize carbohydrates, proteins and
fats. Strawberries contain
vitamin
A, vitamin E and many health promoting flavonoid poly phenolic
antioxidants such as lutein, zeaxanthin, beta carotene in small
amounts. These compounds help act as protective scavengers against
oxygen-derived free radicals and reactive oxygen species (ROS) that
play a role in aging and various disease process. They contain good
amount
of minerals like potassium, manganese, fluorine, copper, iron and
iodine. Potassium in an important component of cell and body fluids
that helps controlling heart rate and blood pressure. Manganese is used
by the body as a co-factor for the antioxidant enzyme superoxide
dismutase. Copper is required in the production of red
blood cells.
Iron is required for red blood cell formation. Fluoride is a component
of bones and teeth and is important for prevention of dental caries.
Blackberries: Did you know that blackberries are not actually berries, but are instead an
aggregate fruit? Blackberries are formed from several individual seeded
fruits that are attached to a single core. This design allows
blackberries to have a high skin and seed composition which contributes
to their high nutritional content. Blackberries are high in dietary fiber. Fiber aids in digestion by
helping to move food more easily through the digestive tract. Fiber also
improves cardiovascular health. It helps to regulate blood sugar levels
because it takes the body longer to convert fiber into glucose. It may
lower cholesterol by reducing LDL (bad cholesterol) levels. A diet high
in dietary fiber, including that provided by blackberries, can lower
your risk of heart disease and stroke. As an added bonus, fiber helps
you to feel satisfied longer. Not all fats are created equal, and the polyunsaturated fats found in
blackberry seeds actually work to help you have a healthier heart. They
lower your risk of heart disease, and they can help lower cholesterol
levels. However, the seeds in blackberries are small, so you will only
consume a trace amount of polyunsaturated fats. As with most fruits, blackberries have a low fat content. This is
good news if you are dieting. With less than 1% of your daily
recommended value of fat, you can fill up on blackberries without
feeling guilty. Their sweet taste, juicy flavor and crunchy seeds may
satisfy several cravings. Blackberries are rich in antioxidants. They have anthocyanins, which
will work to prevent the effects of aging, cancer and neurological
diseases. They also help to fight diabetes and bacterial infections. The
ellagic acid in blackberries can help to reduce blood pressure.
Blackberries contain rutin, which is a flavonoid that works to improve
blood circulation. It also acts as an anti-inflammatory and can lower
the risk of heart disease. The gallic acid in blackberries is an
anti-fungal and anti-viral antioxidant that is used to help treat
psoriasis and hemorrhoids. Blackberries also contain p-coumaric acid
which can lower the risk of stomach cancer. Vitamins A and C work
together as antioxidants to help strengthen the immune system and fight
free radicals. Blackberries provide a great deal of health benefits. They help to
lower risk your heart disease and stroke, and they may lower your risk
of certain cancers. Blackberries may also help to prevent diabetes and
age-related cognitive decline. Their low fat and high dietary fiber
content makes them ideal for weight loss as they are satisfying without
adding on the pounds. When choosing blackberries, look for ones that have a rich, deep
color and that are plump. If they have hulls, they were picked too early
and will be tart. Blackberries will not ripen after they are picked.
Store them unwashed in an air-tight refrigerated container.
Pineapple:
is a fruit that contains a
proteolytic enzyme bromelain
that digests food by breaking down protein. Bromelain also has
anti-inflammatory, anti-clotting and anti-cancer properties. Studies
have shown that consumption of pineapple regularly helps fight against
arthritis, indigestion and worm infestation. Fresh pineapple is an
excellent source of antioxidants and vitamin C. Vitamin C is
required for the collagen synthesis in the body. Collagen is the main
structural protein in the body required for maintaining the integrity
of blood vessels, skin, organs, and bones. Regular consumption of foods
rich in vitamin C helps body protect from scurvy; develop resistance
against infectious agents (boosts immunity) and scavenge harmful,
pro-inflammatory free radicals from the body. It also contains good
amount Vitamin A (provides 58 IU per 100 g) and beta-carotene levels.
These compounds are known to have antioxidant properties. Vitamin A
is also required maintaining healthy mucus membranes, skin
and essential for vision. Studies have suggested that
consumption of
natural fruits rich in flavonoids helps body to protect from lung and
oral cavity cancers. In addition, this fruit is rich
in
B-complex group of vitamins like folates,
thiamin, pyridoxine, riboflavin and
minerals like copper,
manganese
and potassium. Potassium is an
important component of cell and body fluids, helps controlling heart
rate and blood pressure. Copper is helpful cofactor for red blood cell
synthesis. Manganese is a co-factor for the
enzyme superoxide
dismutase, which is a very powerful free radical scavenger.
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