It is my feeling that the widest possible variety of vegetables and fruits should be used when making juices. In most cases you are trying to correct a nutritional deficiency and the wider the variety of fresh, wholesome raw vegetables and fruits you ingest, the better chance your body will have of getting the missing elements.
Here I list some of nutritional values of vegetables and fruits, as well as a few uncommon ones, and some of the vitamins and minerals they contain:
Nutritional values of vegetables and fruits
ALFALFA:
This leafy grass is one of the richest sources of the A and B Vitamins but it is also rich in iron and contains a plentiful supply of Vitamin B6 (pyridoxine) and Vitamins K and C.
Use only the leaves for making juice. Best made palatable by mixing with carrot or other juices. Contains practically as complete a range of minerals and vitamins as can be found in any food. Alfalfa contains approximately 8,000 I.U. of Vitamin A per 100 grams of juice.
APPLES:
Vitamins — A, B, B2, C.
Minerals — Calcium, Chlorine, Iodine, Iron, Magnesium, Phosphorus, Potassium, Silicon, Sodium, Sulphur.
APRICOTS:
Vitamins — A, B2, C.
Minerals — Potassium, Sodium, Phosphorus, Calcium, Silicon, Sulphur, Magnesium, Iron.
ARTICHOKES, Jerusalem:
Vitamins — A, B, C.
Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.
This vegetable is not as well known or appreciated as it should be but it is an excellent root vegetable. This is one vegetable that is actually beneficial to diabetics because it contains a large amount of inulin which is converted to levulose. Inulin is a white starchy substance which assists the pancreatic function of the digestive system.
Jerusalem Artichokes resemble potatoes in appearance and texture. They are crisp and delicious, especially when eaten raw. Try them and grow them. You'll love them and once planted, they'll be there forever. Don't try to store them but dig them as you want them. However, where the frost is hard during the winter, you could store them in earth in a root cellar.
ASPARAGUS:
Vitamins — A, B, C.
Minerals — Calcium, Iron, Phosphorus, Sodium, Potassium.
Most people do not realize that asparagus is delicious eaten raw in salads. Try it. You'll love its flavor, which is similar to fresh, sweet peas.
AVOCADOES:
Vitamins — A, B, C.
Minerals — Iron, Sodium, Potassium, Calcium, Phosphorus.
BANANAS:
Vitamins — A, B, C.
Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.
BEANS, String:
Vitamins — A, B, C.
Minerals — Calcium, Iron, Sodium, Potassium, Phosphorus.
String bean juice and brussels sprout juice are claimed to be of great merit in the treatment of diabetes because of their natural content of inulin. It is believed that the elimination of all refined foods and the use of a combination of juices from string beans, brussels sprouts, carrots and spinach is well worth trying.
BEETS:
Vitamins — A, B, B2, C.
Minerals — Calcium, Chlorine, Iron, Potassium, Sodium, Phosphorus, Silicon, Sulphur, Magnesium.
This root vegetable is yet not recognized as broadly as it deserves to be for its tremendous value as a cure-all for almost everything that ails a human being, including cancer. It contains most of the mineral salts and is especially rich in potassium and chlorine. Seems to be able to dissolve inorganic calcium deposits. Make raw beets a regular part of your diet, using the juice and the sliced whole beet as well.
BLACKBERRIES:
Vitamins — A, B2, C.
Minerals — Potassium, Calcium, Phosphorus, Magnesium, Chlorine, Sulphur, Sodium, Iron.
BLUEBERRIES:
Vitamins — A, B, C.
Minerals — Iron, Potassium, Phosphorus.
BROCCOLI:
Vitamins — A, B, C.
Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.
CABBAGE:
Vitamins — A, B, B2 C, U.
Minerals — Calcium, Chlorine, Iron, Sodium, Potassium, Sulphur, Phosphorus, Magnesium, Silicon, Iodine.
First and foremost, cabbage juice has been known to clear up duodenal and gastric ulcers. The U or K Vitamin is the factor involved. Cabbage is another underestimated vegetable. The only thing that could be held against cabbage is its tendency to generate gas, but I do not deem this a bad feature. Raw cabbage should be used in juice and in cole slaw and other salads.
CARROTS:
Vitamins — A, B, B2, C.
Minerals — Calcium, Chlorine, Iodine, Iron, Magnesium, Manganese, Phosphorus, Potassium, Silicon, Sodium, Sulphur.
Carrots are rich in the alkaline minerals and carotene and are very popular for juicing.
CAULIFLOWER:
Vitamins — A, B, C.
Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.
CELERY:
Vitamins — A, B, C, E.
Minerals — Calcium, Iron, Magnesium, Potassium, Sodium, Sulphur, Chlorine, Phosphorus.
Very popular for its flavor, crispness and color. Try to get it with its full complement of leaves and use them, too, wherever possible. There is no sensible reason for blanching celery. Blanching removes the chlorophyll which is one of the valuable ingredients in celery.
CHERRIES:
Vitamins — A, B, C.
Minerals — Iron, Magnesium, Sodium, Potassium, Calcium, Phosphorus.
COCOANUT:
Vitamins — A, B, B2.
Minerals — Calcium, Chlorine, Fluorine, Iron, Magnesium, Phosphorus, Potassium, Silicon, Sodium, Sulphur.
CORN:
Vitamins — A, B, C.
Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.
CRANBERRIES:
Vitamins — A, B, C.
Minerals — Potassium, Calcium, Phosphorus, Sodium, Magnesium, Sulphur, Chlorine, Iron, Iodine.
CUCUMBER:
Vitamins — A, B, C.
Minerals — Chlorine, Iron, Magnesium, Potassium, Silicon, Phosphorus, Sodium, Calcium, Sulphur, Iodine.
Known as one of the best diuretics in the vegetable kingdom. Also, said to promote hair growth.
CURRANTS:
Vitamins — A, B, C.
Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.
DANDELIONS:
Vitamins — A, B, B2, C.
Minerals — Potassium, Sodium, Chlorine, Calcium, Phosphorus, Magnesium, Sulphur, Silicon, Iron.
This lowly weed is now recognized as a superlative vegetable. Used to counteract hyperacidity and normalize alkalinity. I advise juicing both leaves and root. Put the dandelions that grow around you to good use.
DATES:
Vitamins — A, B.
Minerals — Iron, Calcium, Phosphorus, Sodium, Potassium.
EGGPLANT:
Vitamins — A, B, C.
Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.
ENDIVE:
Vitamins — A, B, B2, C.
Minerals — Calcium, Chlorine, Iron, Magnesium, Phosphorus, Potassium, Sodium, Sulphur.
Endive is related to the dandelion and has a bitter taste. This vegetable is sometimes compared with varieties of lettuce. The leaves are curly and serrated. It is also known as escarole or chicory.
FENNEL:
Also known as florence fennel or finocchio. An excellent vegetable somewhat similar to celery but with a sweeter more licorice-like flavor. Must be used judiciously because of its sweet aromatic flavor. Claimed to be of value as a blood builder, thus being useful in menstrual disorders. Mixes nicely with carrot and beet juices.
FIGS:
Vitamins — A, B, B2.
Minerals — Potassium, Calcium, Phosphorus, Magnesium, Sulphur, Sodium, Chlorine, Silicon, Iron.
GOOSEBERRIES:
Vitamins — A, C.
Minerals — Iron, Magnesium, Calcium, Phosphorus, Sodium, Potassium.
GRAPEFRUIT:
Vitamins — A, B, B2, C.
Minerals — Potassium, Calcium, Iodine, Iron, Sulphur, Magnesium, Chlorine, Sodium.
GRAPES:
Vitamins — A, B, B2, C.
Minerals — Potassium, Calcium, Iodine, Phosphorus, Sulphur, Magnesium, Chlorine, Sodium, Iron.
KALE:
Vitamins — A, B, C.
Minerals — Calcium, Iron, Phosphorus, Potassium, Sulphur.
This vegetable is very much like cabbage but is much hardier and can be grown outdoors during the late fall and winter months.
LEMONS:
Vitamins — A, B, B2, C.
Minerals — Potassium, Calcium, Phosphorus, Magnesium, Sulphur, Chlorine, Iron.
LETTUCE:
Vitamins — A, B, B2, C, E.
Minerals — Calcium, Iodine, Magnesium,
Phosphorus, Potassium, Sodium, Chlorine, Sulphur.
We regularly use four different kinds of lettuce and in my opinion head lettuce is the poorest type. I advise the use of the leafy varieties and I consider Romaine lettuce to be the best. Try to select the greenest lettuce you can find.
LETTUCE, Romaine:
This is probably the most popular of all varieties of leaf lettuce and in my opinion, the best. Said to have much different chemical properties than the regular kinds of lettuce, such as head lettuce. Usually referred to as 'Cos' because of its origin on the Island of Cos off the coast of Greece.
Has a high sodium content. Said to be of great value in Addison's disease, in which the adrenal glands are involved. Use it where ailments have failed to respond to other treatments. Use with celery, beets, Swiss chard and carrot juice.
MELONS:
Vitamins — A, B, C.
Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.
MUSHROOMS:
Vitamins — B, C.
Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.
MUSKMELONS:
Vitamins — A, B, C.
Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.
ONIONS:
Vitamins — A, B, B2, C.
Minerals — Calcium, Chlorine, Iodine, iron, Magnesium, Phosphorus, Potassium, Sulphur, Sodium.
ORANGES:
Vitamins — A, B, B2, C.
Minerals — Calcium, Iodine, Phosphorus, Potassium, Sodium, Magnesium, Sulphur, Chlorine, iron.
PARSLEY:
Vitamins — A, B, C, E.
Minerals — Calcium, Chlorine, Iron, Magnesium, Phosphorus, Potassium, Sodium, Sulphur.
It is claimed by one authority that a combination of parsley and dandelion makes an ideal juice for migraine. Use one tablespoon of parsley juice to 3 ounces of dandelion and 3 ounces of lettuce juice, diluted with water. Parsley is a good source of chloropyll.
PARSNIPS:
Vitamins — B, C.
Minerals — Calcium, Iron, Sodium, Potassium, Phosphorus.
Make a juice of the leaves and root. Claimed to be of value to folks with bronchial problems. It is claimed to be food for the brain, thus of benefit in mental disorders. Also said to strengthen nails.
PEACHES:
Vitamins — A, B, C.
Minerals — Chlorine, Manganese, Sulphur, Calcium, Phosphorus, Sodium, iron, Potassium.
PEARS:
Vitamins — A, B, B2, C.
Minerals — Calcium, Chlorine, Iodine, Iron, Magnesium, Phosphorus, Potassium, Sodium.
PEAS:
Vitamins — A, B, C.
Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.
PEPPERS:
Vitamins — A, B, C.
Minerals — Silicon, Calcium, Phosphorus, Iron, Sodium, Potassium.
Peppers are said to be rich in silicon, which is needed for healthy hair, nails and skin. Sweet peppers are claimed to clear up flatulence .... in contrast to cabbage juice which causes gas. My secretary butts in and says, "Why not eat them at the same time and do the world a good turn?"
PINEAPPLES:
Vitamins — A, B, B2, C.
Minerals — Calcium, Iodine, Iron, Magnesium, Phosphorus, Potassium, Sodium, Sulphur.
PLUMS:
Vitamins — A, B, C.
Minerals — Chlorine, Iron, Phosphorus, Potassium, Silicon, Sodium, Sulphur.
POMEGRANATES:
Vitamins — A, B, B2.
Minerals — Potassium, Sodium, Chlorine, Phosphate, Sulphur, Calcium, Magnesium, Iron.
POTATOES:
Vitamins — A, B, C.
Minerals — Chlorine, Phosphorus, Potassium, Sulphur, Calcium, Iron, Sodium.
Potato juice is claimed to be very effective in clearing up skin blemishes. Be sure to juice the skin and all because if you peel the potato, many minerals are lost.
PUMPKINS:
Vitamins — A, B, C.
Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.
RADISHES:
Vitamins — A, B, C.
Minerals — Potassium, Sodium, Chlorine, Sulphur, Phosphorus, Calcium, Magnesium, Iron, Iodine.
RAISINS:
Vitamins — A, B, C.
Minerals — Calcium, Phosphorus, Potassium, Sodium, Iron.
RHUBARB:
Vitamins — A, C.
Minerals — Calcium, Chlorine, Iron, Potassium, Magnesium, Sodium, Sulphur.
SPINACH:
Vitamins — A, B, B2, C, E.
Minerals — Calcium, Iodine, Iron, Magnesium, Phosphorus, Potassium, Sodium, Sulphur, Chlorine.
Spinach should be included in every mixed vegetable drink. Some claim that raw spinach is one of the genuine elixirs of life. Especially beneficial for cleansing and regenerating the intestinal tract.
SQUASH:
Vitamins — A, B, C.
Minerals — Calcium, Phosphorus, Iron, Sodium, Potassium.
STRAWBERRIES:
Vitamins — A, B, C.
Minerals — Calcium, Iron, Manganese, Phosphorus, Potassium, Sodium.
TANGERINES:
Vitamins — A, B, C.
Minerals — Calcium, Iron, Magnesium, Potassium, Phosphorus, Sodium.
TOMATOES:
Vitamins — A, B, B2, C.
Minerals — Calcium, Chlorine, Iodine, Iron, Magnesium, Phosphorus, Potassium; Sodium, Sulphur.
Fresh tomato juice doesn't taste as good as the canned juice because it hasn't been cooked and fixed up with additives, salt and pepper, plus who knows what else! But if it is health you are seeking, throw the canned juice down the drain and drink your own homemade raw tomato juice.
TURNIP:
Vitamins — A, B, B2, C, E.
Minerals — Calcium, Phosphorus, Chlorine, Sodium, Sulphur, Magnesium, Potassium, Iron.
WATERCRESS:
This is another fine item to be used when combining juices. It is too potent to be used alone. This vegetable contains Vitamins A, B, C and E, as well as magnesium, iron, potassium, phosphorus, chlorine, sulphur, calcium, iodine and sodium.
WATERMELON:
Vitamins — A, B, B2, C.
Minerals — Calcium, Chlorine, Iron, Magnesium, Potassium, Silicon, Sulphur, Sodium.
Here I have listed what I consider to be the most valuable fruits and vegetables for juicing.
While I consider fresh vegetable juices to be a vital contribution to the health and welfare of all people, both healthy and ill, I do not apply the same yardstick to fruit juices. I consider fruits to be valuable, delicious and delightful .... but definitely not as vital as vegetables.
Lest my readers think I am knocking fruits, allow me to clarify. I consider fruits to be very important in the human diet but because they are so pleasing to the palate, their use is usually overdone .... while vegetables are neglected. Thus, my emphasis on vegetables.
If I go overboard in stressing the value of vegetables, please forgive me. However, until I was 13 or so years old I was content to go on eating my soup, fish and meat diet, which was the diet of the rest of my family, and I hardly knew what a raw vegetable tasted like. It was only when my older sister started to make salads of various vegetables such as cucumbers, tomatoes, radishes, peppers and lettuce that they entered my life. This sister is still alive and healthy, entering her 76th year, and I expect and hope she will be around for many more years.
You see, I learned the nutritional values of vegetables and fruits fifty-five years ago and I am trying to make you aware of their true value, too. Perhaps in time you will thank me.