Health Benefits of Vegetables and Fruits

HEALTH BENEFITS OF VEGETABLES AND FRUITS
Health Benefits of Lime & Lemon
Lime and lemon taste acidic and sourish but

when consumed, they are really alkaline-
forming in the stomach.

Description
Lime and lemon add refreshing zest to almost any drink which cleanse and
enhance immune properties of your already healthy glass of juice.
Lime: The lime is a small citrus fruit, like a small orange, with

skin and flesh that are green in color.
It is round with a diameter of about one to two inches. Most limes are
sourish and have an acidic taste, but when consumed is really alkaline.
Lemon: The lemon is a small, oval-shaped fruit which is

approximately two to three inches in diameter. Its outer peel is bright yellow
in color and contains essential oil that is mainly limonene. Like the lime,
lemon has a sourish and acidic taste, but when consumed has an alkaline
effect in the stomach.

Nutritional Benefits
The nutritional benefits of limes do not differ very much from those of
lemons. They are both excellent sources of vitamin C, B6, potassium, folate,
flavonoids and the outstanding phytochemical, limonene.
Limonene have anti-cancer effects and help increase the level of enzymes
that detoxify carcinogens.

Health Benefits
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Limes and lemons contain outstanding phytochemicals that are high in anti-
oxidant and anti-cancer properties. They are potent detoxifiers with anti-
biotic effect that is protective against bacterial poisoning.
Asthma: Take a tablespoon of lemon juice at least one hour before each
meal to relieve asthma.
Burning soles/feet: Rub a sliced lemon over the burning sole/foot/heel to
relieve from pain and for toxin elimination through the pores of the feet.
Cholera: The potent anti-viral properties in lime/lemon can killcholera
bacilli within a very short period of time. Drink one part juice and one part
water regularly, especially during an epidemic.
Cold: The anti-viral properties in lime/lemon fight infections and halt the
progress of a cold. Take the juice of two lemons in half a liter of hot water
and add raw honey to taste. Sip it slowly before bedtime.
Constipation: Drink a glass of warm water every morning with some
lime/lemon juice with raw honey. Stir in a pinch of cinnamon powder. This
will help your body to detoxify and relieve constipation.
Digestion: Lime/lemon juice have amazing digestive qualities that are very
similar to our digestive enzymes. Thus it is effectively helps with digestion
and relieve bloating and belching.
Feet, tired: After a long day on your feet, soak your feet in very warm
water containing lime/lemon juice to enjoy the cooling, astringent feeling.
This will also help promote deep sleep due to the relaxing action on the foot
nerves.
Gums, swollen: Drink a glass of diluted fresh lime juice with a pinch of sea
salt to relieve the pain of swollen gums. Use the albedo (the white matter
under the peel) from the squeezed lime and rub on the gums.
Heartburn: Add two teaspoon of concentrated lime/lemon juice into a glass
of warm water and drink to relieve heartburn.
Inflammatory disorders: Even though lime/lemon juice are sour and
taste acidic, it is actually very alkalinizing in the body and is highly effective
in the treatment of inflammatory disorders like rheumatism, arthritis,
sciatica, etc. It also prevents the deposit of uric acid in the tissues, thus
reducing the risks of gout.
Skin, dry: Rub the peel of a lemon on dry or scaly skin to restore softness
and add moisture to the skin.
Sore throat: Mix one part lemon juice with one part water. Gargle
frequently and feel its soothing effect on the throat. You may also add in a
pinch of sea salt for added effect.

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Consumption Tips
The highest content of limonene is found in the white

spongy inner parts of the lemon. When juicing a lemon,
put in the whole fruit together with the peel, to get the
most nutrition out of it (be sure to wash and brush the
dirt off the skin before doing so.)
Make it a habit to put in cut limes/lemons (together with
peel) into your drinking water or juices, to enjoy all its
medicinal properties. With lemon juice in your drink, the
absorbability of the other nutrients in your drink is increased up to five
times!
Tip: Juice a glass of either lime or lemon juice and make ice cubes out of it.
When you have a drink, pop a few lime/lemon cubes into your drink for a
refreshing taste while enjoying its immense health benefits.
Limes and lemons can be stored in the fridge for up to two weeks. Although
they can actually keep longer, it will soon lose its flavor after too long.
When buying lemons, look at the stem end of the lemon. There should be
about four or five little lines radiating out of the stem. The greater the
number of these lines, the higher the mineral content of the lemon.

Caution
Despite all the goodness that limes/lemons provide as mentioned above,

remember always to take only in moderation. More is not always better.
Some people are allergic to citrus peels, so when you take lime/lemon juice
extracted together with the peel, check yourself to see if there is any allergic
reaction afterwards.
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Health Benefits of Lemongrass
The health benefits of lemongrass is tremendous due to its
superior anti-microbial, antioxidant, anti-inflammatory, anti-cancer
properties.
Description
Lemongrass is named such but has no connection with

lemons except that it has a strong lemon-like aroma
and taste.
It is a tropical herb that grows as a long, thin-bladed, green grass in a bush
with scallion-like base, and used widely in Asian cooking.
As with all grasses, lemongrass is very fibrous and cannot be eaten as it is.
You can juice it using a masticating juicer, or make tea of it. It has
tremendous health benefits that are especially helpful when consumed
during a juice fast/feast or when on a detox program as it helps rebalance
the intestinal flora.

Do not let this humble grass deceive you. It is packed with so much
goodness that it can help improve so many chronic conditions. Nutrition-
wise, it is a good source of vitamins A and C, folate, magnesium, zinc,
copper, iron, potassium, phosphorus, calcium and manganese; with minute
traces of the B vitamins
From the leaves and stems, citronella oil is obtained for making insect
repellent, soap, perfumery and flavorings.
Learn how to make lemongrass-ginger tea here.

Health Benefits
Lemongrass has long been widely used in Asian countries for its medicinal
properties and also in culinary.
What makes it so effective in many medical condition is that it has certain
anti-septic compounds that effectively kill the harmful micro-organisms
(bacteria, yeast, fungal, parasites, etc.) in the digestive tract, YET
preserving the beneficial bacteria.
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For a healthy digestive tract, lemongrass is made into therapeutic tea that is
drunk regularly to see its efficacy:
Anemia: Thanks to its high content in iron, which is essential for the
synthesis of hemoglobin (the protein in red cells responsible for carrying
oxygen throughout the body) lemongrass is helpful for various types of
anemia, especially those resulting from iron deficiency.
Anti-cancer: A study was done to show that lemongrass contains citral, an
anti-cancer property that could cause cancer cells to die, yet preserves the
healthy tissues. However, this does not mean that drinking lemongrass
juice/tea alone will heal your cancer; it helps.
Anti-inflammatory and anti-septic: Due to its anti-inflammatory and
anti-septic properties, lemongrass juice can be used as a valuable aid for
treating arthritis, gout and inflammation of the urinary tract.
Bacterial or fungal infection: Thanks to its anti-septic properties,
drinking lemongrass tea for a season helps to eliminate the bad micro-
organism, detoxify and purify the blood, keeping bacterial, fungal or yeast
infections in check.
Balsamic action: Due to its content in volatile oils, lemongrass has a
beneficial, balsamic action on the respiratory tract. So it can be used to
relieve the symptoms associated with flu, cold and hay fever.
Detoxifying: The anti-oxidant, anti-septic and diuretic effect of lemongrass
make it an important ingredient to be included in the diet when detoxifying.
It helps to cleanse and purify the liver, kidneys, bladder, pancreas and
increases blood circulation. The diuretic effect helps carry out the toxins
from the process to be eliminated effectively.
Diabetes: The purifying and cleansing effect of lemongrass tea help to
cleanse/detoxify the pancreas and improve its functions, thus lowering blood
sugar level in diabetics.
Digestive health: Lemongrass helps regulate intestinal function and
motility due to its anti-microbial properties. It helps to kill bad bacteria and
parasites, repopulate the good bacteria in the colon, thus assisting to
improve digestive-related problems like: indigestion, constipation, diarrhea,
intestinal bloating, flatulence, stomach spasms, vomiting and cramps.
Gastritis or Heartburn: A warm mug of lemongrass tea can be very
soothing when having gastritis or acid indigestion. Drinking the tea
therapeutically will gradually reduce the recurrence of both gastritis and
heartburn.
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High blood pressure: The high potassium content
promotes diuresis, thereby helping to lower and
regulate blood pressure. Regularly drinking lemongrass
tea is encouraged.
High cholesterol: Lemongrass has an anti-cholesterol
and anti-atherosclerosis action. It helps reduce both the
absorption of cholesterol from the intestine, as well as
the oxidation of LDL-cholesterol in the blood, thus
preventing one of the first steps in the formation of atherosclerotic plaques.
Insomnia: Insomnia happens due to internal chemical imbalance or
nervous disorders. The purifying activities and calming effect of lemongrass
help improve sleep.
Nervous system: Magnesium, phosphorous and folate are important
nutrients needed for healthy functioning of the nervous system. They help
improve concentration, memory and the brain’s ability to process
information.
Purifying action: Perhaps the most characteristic action of lemongrass is
its purifying effect on the whole body, since it helps eliminate toxins from
the body by enhancing the cleansing of the colon.
Skin health: When blood is purified, circulation is improved, skin health will
follow suit. Regularly drinking lemongrass tea helps to improve acne
problem, eczema and psoriasis.
Weight loss: Drinking lemongrass tea helps to melt fats in a detoxifying
manner. The diuretic effect helps carry out the wastes in high volume,
effectively and quickly, resulting in weight loss.

Consumption Tips
Lemongrass is used widely in Asian cooking. It is usually crushed or pound

to release its nice lemony aroma that adds fragrant to foods. It can be used
to prepare soups, broths, curries, sauces, tea, as well as cut into thin slices
and added to a variety of salads.
The leaves, stem and bulb of lemongrass can be used for their various
health benefits. To benefit most from it, make and drink lemongrass tea, as
the essential oils and phytonutrients are leaked into the boiling water that is
the tea.
Phytonutrients do not get destroyed by heat.
Learn how to make lemongrass-ginger tea here.

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Caution
Lemongrass juice can be very potent to be taken on its own. Best to make
tea out of it for easier consumption and for maximum benefits. Do not
consume, however, if you’re on any medication as it may interfere with the
drugs you’re taking.
Health Benefits of Ginger

Ginger has properties rich in anti-oxidant, anti-inflammatory and anti-cancer; providing natural
remedy for numerous disorders.

Description
Old Ginger Root (dried)

Ginger is classified as a herb which have been
widely used as traditional medicine or spice in
many cultures throughout the world. Ginger is
often referred to as a root, but it is actually an
underground stem (called rhizome).
The rhizome is branched with small “limbs”. It has brown skin that is thin if
harvested when young, or becomes thick when harvested at maturity.
The color of the flesh varies from pale yellow to white or pink, or even red,
depending on the variety.
Young ginger is fragrant, pungent, fleshy and juicy with a mild spicy taste.
Whereas old ginger is fibrous and almost dry and tends to be spicier than its
young counterpart.
A recent study showed that young ginger brings down body temperature as
in the case of fever. Whereas the old (dryer) ginger brings up the body
temperature as in the case of a cold and suitable during winter. When going
on an extended juice feasting, I recommend the use of old ginger for this
reason.

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Ginger is known to have more than twelve types of anti-oxidants, making it
useful for treatment of many disorders. Like other spices, it has aphrodisiac
properties and is used widely for medicinal purposes.
This herb contains essential oils, protein, calcium, phosphorus, iron, vitamin
C, choline, folate, inositol, manganese, panthotenic acid, silicon, and a small
amount of vitamin B3.

Health Benefits
The medicinal uses of ginger is almost endless. If you can stomach the
spiciness, it does wonders in treating many disorders.
Anti-coagulant: Add ginger in most of your cooking or add a teaspoonful
of young ginger juice in your beverages to enjoy the anticoagulant
properties of ginger. It helps make blood platelets less sticky which in turn
reduces your risk of atherosclerosis.
Aphrodisiac effect: A natural aphrodisiac, this might be the better
substitute to viagra! Drink hot ginger tea (by mixing ginger juice, hot water
and raw honey) after a not-too-heavy meal and see it work!
Cold: Cut up a small piece of old ginger and boil it with a small cup of pure
drinking water. Add some green tea leaves if you wish. Strain and drink
when hot. Effective if you also have fever resulting from the cold. You may
also drink this concoction if you feel a cold coming.
Cough: Drink ginger juice with raw honey three to four times a day for a
bad throat. It is soothing and helps clear up phlegm. If it’s a dry cough, use
the young ginger. If there is phlegm, use the old ginger.
Digestive disorder: Mix a teaspoonful of young ginger juice with one
teaspoonful each of fresh lime juice and fresh mint juice with some honey to
taste in a glass of water. Drink to relieve heartburn, indigestion, nausea and
vomiting. Especially helpful after a big meaty meal.
Fatigue: Slice a piece of ginger into disks and boil it with a big glass of
water. Add a piece of cinnamon bark, bring to boil and then cover it for
about half an hour till it turns to golden color. Drink it to relieve fatigue
when recovering from fever. It also relieves muscle pain and soreness.
Flatulence/wind: Pound a piece of fresh ginger and boil with a cup of
water and add a little honey to taste. Drink it twice a day to let off the wind
trapped in the intestinal tract.
Young Ginger (fresh)
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Impotency: Believe it or not! Mix a teaspoonful of young ginger juice to a
half-boiled egg and a teaspoonful of honey. Take this concoction on an
empty stomach, every night for a month. It helps to counter impotency,
premature ejaculation and increase sperm count. (Not proven but worth
trying!)
Inflammation: The anti-inflammatory (gingerols) and anti-oxidant
properties in ginger help relieve various inflammatory disorders like gout,
osteoarthritis, and rheumatoid arthritis. It provides substantial relief in pain
caused by inflammation and help decrease swelling and morning stiffness.
Menstruation disorder: Pound a piece of young ginger and boil with a cup
of water and add a little honey to taste. Drink it hot two or three times a day
for a month. The pain-relieving and anti-cramping compounds in ginger
effectively help relieve painful menstruation cramps (dysmenorrhoea). In the
absence of menstruation in women in the reproductive age (amenorrhoea),
this concoction can also help induce menstruation.
Morning sickness: A teaspoonful of young ginger juice
with some honey will also help alleviate morning
sickness, sea or motion sickness, dizziness and even
nausea caused by chemotherapy or anesthesia.
Pain killer: Ginger juice makes an excellent pain killer,
even when applied externally. In headache, apply ginger juice to the
forehead. With toothache, apply it to the external area either on the cheek
or jaw area.

Consumption Tips
Use a teaspoon to scrape off the ginger skin. When adding ginger in cooking,
add at the beginning of cooking for a milder taste, or near the end for a
much more pungent taste.
Add a little (about 1 tsp) fresh ginger juice in your vegetable or fruit juices
whenever possible. Start with a little and gradually increase the amount
according to your taste. Ginger is pungent but it gives your juice that “extra
kick”.
Learn how to make:
 Lemon-ginger-honey tea that dispels cough/cold effectively
 Lemongrass-ginger tea that is very detoxifying and has anti-microbial
effect, beneficial for indivduals suffering from yeast infection.

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Caution
Warning! Do not give ginger juice to young children, or honey to infants!

Fresh ginger juice is very potent as it contains high levels of active enzymes
and substances. Only a teaspoonful is needed to feel its efficacy in treating
disorders.
Ginger juice is spicy, so go slow with it if you are not used to its spiciness.
The side effects of taking ginger juice could be flatulence and uncontrollable
burping. This doesn’t mean that the juice causes gas, but rather that the
consumption causes the body to release trapped gas in your intestinal tract.
More does not mean better. Ginger does contain moderate amounts of
oxalate. Individuals with a history of oxalate-containing kidney stones should
avoid over-consuming ginger or its juice.
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Health Benefits of Broccoli
Add broccoli to your juice menu for its superb

nutrition that protects from many forms of cancer.

Description
Broccoli is known as the “king” of the cruciferous family (cabbage,

cauliflower, etc.). It has a large stalk branching out to smaller stems with
heads of florets, looking like a miniature tree close-up.
Other related vegetables are broccolini (cross between broccoli and kale)
and broccoflower (cross between broccoli and cauliflower).
Different variety of broccoli tastes different, ranging
from soft to fibrous and crunchy. Even the color
ranges from deep sage to dark green to purplish
green.
This vegetable is packed with nutrients,
phytonutrients and anti-oxidants. It is also highly
valued for its abundance of anti-viral, anti-ulcer and
anti-cancer activities.

Broccoli is packed with spectacular and unique

disease fighters. It is abundant in a variety of very strong anti-oxidants like
quercetin, glutathione, beta carotene, indoles, vitamin C, lutein, glucarate
and sulphoraphane. This synergy of anti-oxidants make broccoli a very good
food for anti-cancer activities, particularly against cancers of the breast,
cervical, prostate, colon and lung.
Low in calories, broccoli is especially rich vitamins A, C, K, B6 and E,
calcium, folate, phosphorus, potassium, magnesium.

Health Benefits
The phytonutrients and anti-oxidants in broccoli help boost our defense

mechanisms and stimulates production of antibodies to fight cancer.
Bone-building: A cup of broccoli juice a day goes a long way to provide
calcium for strong bones building. Far better than cow’s milk that contains
saturated fats and has no other healing virtues as broccoli does.
Birth defect, prevent: The rich anti-oxidant compounds protect sperms
and prevents them from genetic damage and possible birth defects.
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Breast cancer: Broccoli has an anti-estrogenic compound known as
glucosinolates that are especially helpful to excrete excess estrogen that are
linked to breast cancer.
Digestive system: Like all cruciferous vegetables, broccoli promotes good
colon health, protecting against constipation and colon cancer.
Eye disorders: The high anti-oxidant level in broccoli promotes overall
good health and is the best defenses against eye diseases. Lutein in broccoli
is especially protective for age-related macular degeneration.
Immune system: Just half a cup of broccoli juice a day will provide more
than your daily required vitamin C that helps boost immunity and fight many
diseases.
Prostate cancer: Indole-3-carbinol in broccoli is a remarkable cancer-
fighting compound which not only fight breast cancer, it has also been
shown to be helpful in fighting prostate cancer.
Skin: The high concentration of sulforaphane in broccoli helps to boost liver
and skin’s detoxification abilities, helping the skin to repair damages done
from over-exposure to the sun’s UV harm.
Stomach disorders: The high content of sulforaphane in broccoli may help
to rid the body of the Helicobacter pylori which is responsible for most peptic
ulcers. It also helps other stomach disorders like gastritis, esophagitis and
acid indigestion.
Tumors: Sulforaphane is found in extremely high concentration in broccoli
sprouts, that help stimulate the body’s production of detoxification enzymes
which may help reduce the size of tumors.

Consumption Tips
When buying broccoli, choose those with deep green color, and stalks and
stems that are firm. Store dry in an open plastic bag in the refrigerator up to
about four days.
A centrifugal juicer can extract only very little juice out of broccoli but a gear
juicer does the job perfectly. You can mix broccoli juice with carrot and
green apple juice to make it palatable. Drinking broccoli juice raw is best to
obtain the most nutrition out of it.
To eat it, lightly steam or quick stir-fry are recommended to preserve as
much of its anti-oxidant compounds as possible.
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Health Benefits of Beets
Discover the amazing blood cleansing power

of beets
that rids the body of many unwanted
ailments.

Description
The beets belong to the same family as chard and spinach. Beet leaves have
a bitter taste like chard, but is rich in chlorophyll. Although bitter, the greens
have a higher nutritional value than its roots.
Both beetroot and beet greens are very powerful cleansers and builders of
the blood. Betacyanin is the phytochemical in beet that gives it its rich
‘amethyst’ color that significantly reduces homocysteine levels.

Beets are loaded with vitamins A, B1, B2, B6 and C. The greens have a
higher content of iron compared to spinach. They are also an excellent
source of calcium, magnesium, copper, phosphorus, sodium and iron.
While the sweet beetroot has some of the minerals in its greens to a lesser
degree, it is also a remarkable source of choline, folate, iodine, manganese,
organic sodium, potassium, fiber and carbohydrates in the form of natural
digestible sugars.
Its iron content, though not high, is of the highest and finest quality that
makes excellent food that is blood building. This renders it highly effective in
treating many ailments caused by our toxic environment and surrounding.

Health Benefits
Beets have long been known for its amazing health benefits for almost every
part of the body. And yet, it is something that very few people take, much
less its juice.
Start adding beets to your juicing diet to enjoy all its heavenly goodness:
Acidosis: Its alkalinity is essential and effective in combating acidosis.
Anemia: The high content of iron in beets regenerates and reactivates the
red blood cells and supplies fresh oxygen to the body. The copper content in
beets help make the iron more available to the body. A great blood builder.
Atherosclerosis: This wonderful crimson juice is a powerful solvent for
inorganic calcium deposits that cause the arteries to harden.
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Blood pressure: All its healing and medicinal values effectively normalizes
blood pressure, lowering high blood pressure or elevating low blood
pressure.
Cancer: Betaine, an amino acid in beetroot, has significant anti-cancer
properties. Studies show that beets juice inhibits formation of cancer-
causing compounds and is protective against colon or stomach cancer.
Constipation: The cellulose content helps to ease bowel movements.
Drinking beets juice regularly will help relieve chronic constipation.
Dandruff: Mix a little vinegar to a small cup of beets juice. Massage it into
the scalp with your fingertips and leave on for about an hour, then rinse. Do
this daily till dandruff clears up. Warning: you will smell awful during this
hour!
Detoxification: The choline from this wonderful juice detoxifies not only
the liver, but also the entire system of excessive alcohol abuse, provided
consumption of alcohol is ceased.
Gastric ulcer: Mix honey with your beets juice and drink two or three times
a week on an empty stomach (more frequently if your body is familiar with
beets juice). It helps speed up the healing process.
Gall bladder and kidney ailments: Coupled with carrot juice, the superb
cleansing virtues are exceptional for curing ailments relating to these two
organs.
Gout: Another ailment that can be greatly helped by the cleansing that
beets have to offer.
Liver or bile: The cleansing virtues in beets juice is very healing for liver
toxicity or bile ailments, like jaundice, hepatitis, food poisoning, diarrhea or
vomiting. A squeeze of lime with beets juice heightens the efficacy in
treating these ailments.
Varicose veins: In similar ways that it helps to keep the elasticity of
arteries, regular consumption of beets juice also helps prevent varicose
veins.

Consumption Tips
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Beet greens
Choose beetroots that are firm and
unwrinkled. With the greens attached,
beets can keep for only three to four days
in the fridge as the root has to supply
moisture to the leaves. Without the
greens attached, beetroot can keep for a
couple of weeks.
Beetroots with round bottoms are sweeter
than flat-bottomed ones. Eat beets fresh
to enjoy its flavor better. Do not overheat
beets when cooking as heat destroys all
the essential nutrients. Remove the skin before cooking.
If making juice, put in about a quarter slice of a lemon (with peel) to a
medium-sized beetroot to increase the nutrients absorption rate, and to
enhance the juice taste.

Caution
Individuals with a history of oxalate-containing kidney stones should limit

their consumption of beets.
As beetroot juice is very potent, do not consume too much, especially if your
body is not yet accustomed to it. For a beginner, start with the juice of half a
medium-sized beetroot once a week, slowly increasing to one whole beetroot
a week.
This delicious juice is so potent that it may cause some dizziness during
cleansing as toxins are being eliminated. This process may cause some
discomfort but there is nothing to be alarmed about. During this time, drink
plenty water also to flush out the toxic materials.
Health Benefits of Rhubarb
Rhubarb has cholagogue properties that promote bile production for

good digestive health

Description
Rhubarb is a member of the Polygonaceae family, a group of flowering

plants.
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It has short, thick stalks with large triangular-shaped leaves. Its thick-red
stalks, which have a resemblance to celery, are actually the only edible part
of this plant. Other parts, particularly the leaves of Rhubarb, contain a high
concentration of oxalic acid, which is not recommended for people with
history of kidney problems.
Rhubarb is a seasonal plant and thrives in warm climates. In the cold
season, harvesting fresh rhubarb is almost impossible, since the freezing
temperature withers away the above portion of the plant.

Rhubarb stalks are rich in important vitamins, such as vitamin A, C, K and

the B vitamins.
They are also found to be a great source of dietary
fiber, high antioxidants, and essential minerals,
including potassium, calcium, magnesium, iron,
copper and phosphorus.

Health Benefits
Rhubarb has been used since ancient days, for

remedy of many ailments. Recent studies show that it
is also useful for preventing many chronic diseases:
Alzheimer’s Disease: Rhubarb contains a substantial amount of Vitamin K
which is useful for the brain. Adequate amount of this vitamin can limit the
neuronal damage in the brain. This is beneficial for preventing and delay
Alzheimer’s Disease.
Anti-ageing: The high amounts of antioxidants in rhubarb helps fight free
radicals that cause pre-mature ageing. Vitamin C in this vegetable is
necessary for the synthesis of collagen that prevents premature wrinkles and
sagging skin.
Anti-inflammation: Rhubarb promotes blood circulation, thus also helps
relieve pains in cases of injury, and reduce inflammation.
Bone Strength: Vitamin K found in rhubarb stalk is also essential for bone
development, thus, great for individuals who are at risk of osteoporosis and
other bone disorders. It is also rich in calcium, a kind of nutrient that is also
needed for bone growth and development.
Cancer: A great source of antioxidants, rhubarb becomes one of the many
vegetables helping to fight and prevent cancer development.
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Cholesterol: Rhubarb contains low-levels of sodium and saturated-fats,
which is beneficial for naturally lowering high cholesterol levels.
Constipation: The roots and stems of this plant have been found to have
anthraquinone, a compound that is a natural laxative, which is helpful for
digestion. Individuals suffering from constipation, diarrhea or IBS, should
include rhubarb in their diet.
Digestive Health: The astringent property in rhubarb makes it a great tonic
for digestive health, improves peristaltic movements, prevents intestinal
health issues, loosen stools and helps ease chronic constipation.
Diabetes: Studies show that rhubarb is rich in a compound called stilbenoid
that helps lower blood sugar levels.
Immunity: Rhubarb is an excellent source of Vitamin C, that helps build
the body’s immune system.
Gallbladder Health: Rhubarb has cholagogue properties that promote bile
production for good digestive health.
Liver Health: More recent studies have shown that
rhubarb root is helpful for liver health, even possibly be
a remedy for hepatitis B.
Vision Health: The high content of vitamin A and lutein
makes rhubarb beneficial for improving vision.

Consumption Tips
When buying rhubarb, you want only the stalk. If it

comes with the leaves, cut them off before you store
them in the fridge. With time, the leaves may drain the nutrients from the
stalks.
Rhubarb stalks can be eaten raw, in moderation. It’s crispy and juicy like
celery, and has a strong tarty taste and flavor.
They are usually stewed or baked with only small amount of water (to
preserve the nutrients) with some honey. They can also be used in the
preparations of different dishes, including pies, pancakes, muffins, and
salads.

Caution
As mentioned, rhubarb leaves contain high-levels of oxalates, a toxic

substance, that is harmful for individuals who have history of kidney
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problems. Only eat the edible part, which is the stalks, and discard the
leaves.
Rhubarb consumption is not recommended for pregnant women, nursing
mothers and individuals who may have intestinal obstruction.
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Health Benefits of Capsicum (Bell Pepper)
The health benefits of capsicums far exceed that of many
other fruits as it contains far more anti-oxidants that derive
from its rich colors.

Description
Capsicums are beautifully colored fruits that are

named differently according to where it comes from. In Britain, they are
called chilli peppers, red or green pepper (by the color) or sweet pepper.
In US and Canada, they are called bell peppers. In Australia and Asia, they
are known as capsicum; and in some countries they are even
called paprika (where paprika powder is derived
from). Cayenne andjalapeno are the “hotter” versions.
Capsicums come in a variety of colors: Green and purple are more pungent
and taste slightly bitter. Red, orange and yellow are milder flavored,
sweeter, and pleasant to the taste. The red peppers are really green peppers
which have been left to ripen on the vine. So green is simply the unripe
version of the red.
Botanically, capsicums or bell peppers are fruits as they have seeds.
However, they are widely used for cooking, so culinary-wise, they are
accepted as a vegetable.

The stronger the color of the bell peppers, the higher the concentration level
of anti-oxidants. A small bell pepper could provide up to three times more of
the recommended daily amount of vitamin C, much more than any citrus
food.
Each color of the bell peppers have different phytochemicals and provide
different nutrients. Consumption of the variety of the colored peppers are
recommended in order to benefit from all the nutrients.
Yellow—lutein, zeaxanthin
Red—astaxanthin, lycopene
Orange—alpha, beta and gamma-carotene
Purple—anthocyanin
Please refer to the Phytonutrients page for the benefits of each of the
phytonutrients mentioned above.
19
Bell peppers have very high content of vitamin A, C and E (all anti-oxidants)
that help to effectively neutralize free radicals. Anti-oxidants protects the
body from carcinogenic and toxic substances. Just by this virtue alone, it is a
good remedy for many health problems.
This fruit also has almost the whole range of vitamin B complex (B1, B2, B3,
B5, B6 and B9). Other minerals are potassium, manganese, thiamine,
molybdenum, trytophan, copper, cobalt and zinc.

Health Benefits
Capsicums have been used for its medicinal values since ancient times but
have only recently been documented by medical science. And what research
has found are remarkable healing virtues.
Bell pepper, or capsicum, is one of the most nutrient-dense foods available.
By itself, capsicum has so many healing properties, but when taken together
with other herbs, fruits and vegetables, the nutrients absorption are
multiplied hundredfold.
Here are only some of the benefits of taking capsicum, and we have only
scratched the surface:
Anti-bacterial and anti-fungal: The anti-septic properties in capsicum
makes it effective in fighting food poisoning. Coupled with a good supply of
probiotics, yeast and fungal infection problems, like ring-worm, shingles,
athlete’s foot, etc. can be easily eliminated.
Anti-aging: We all know that anti-oxidant is highly effective in helping to
protect the skin from free radical damage known to cause signs of aging.
Blood clots, prevent: The very high content of vitamin C in capsicum
makes it very effective in preventing blood clot, thus preventing strokes.
Cancer, prevent: All the colored capsicums contain very high anti-oxidant
and phytonutrients that are especially helpful in preventing cancers of the
bladder, cervix, pancreas and prostate.
Cholesterol: These colorful juices can significantly help to reduce
cholesterol. The concentrated anti-oxidant fights oxidative stress that is the
main culprit in oxidizing the LDLs in our blood. In the process, it also retards
the development of atherosclerosis (hardening of the arteries) and lower
blood pressure.
Cold feet: During the winter when you have cold feet, cut up capsicum and
put them in the socks. The mild “hot” will help keep your feet nicely warm.
20
Digestive system: Capsicum is a stimulant herb. It
helps relieve gastrointestinal problems like indigestion,
stomach ulcers, colic, dyspepsia, diarrhea and even
help reduce excessive flatulence.
Immune system: The strong content of vitamin C
stimulates white cells to fight infection, naturally
building a good immune system.
Metabolism, enhanced: Increases our body
metabolism by lowering triglycerides which are stored in our body fats. This
helps to burn calories more effectively.
Nose bleeding: The rich vitamin C helps to heal, repair, build/strengthen
the lining of the mucous membranes to prevent nose bleeds. Mix capsicum
juice with lotus root juice for better effect.
Optical system: The high vitamin C and beta-carotene makes capsicums
especially beneficial in preventing eye problems like astigmatism, cataracts
and macular degeneration.
Pain relief: Capsaicin in capsicum blocks transmission of pain, so it can
help relieve pain to a certain degree. It is also effective for eliminating
headaches and migraines.
Respiratory problems: The high level of vitamin C coupled with flavonoids
make capsicum a very good food that helps prevent respiratory problems
like asthma, emphysema, wheezing, lung infections, etc.
Sore throat: Gargle some capsicum juice to help eliminate a sore throat.
The anti-septic properties does the work super well.

Consumption Tips
When choosing to buy bell peppers, choose those that have firm, smooth
skin without any wrinkles. The stem should be fresh and green. The fruit,
even though hollow, should feel heavy for its size. Avoid those that are
sunken or have black spots.
Store bell peppers in a plastic bag in the fridge. It will stay fresh for up to a
week. Wash only when you need to use it. The green peppers being the
unripe version of the red, will last longer, though it will not turn color
anymore.
Add finely chopped bell peppers generously in your salad, casseroles, and
other cooking.
21
When juicing bell peppers or capsicums for any remedy use as above,
squeeze in lemon juice to taste. Capsicum juice by itself can taste rather
“sharp”. Lemon juice helps “blunt” the taste and makes it flavorful.
22
Health Benefits of Pumpkin
Pumpkins are not just good for making soup

and pies.
It can be juiced uncooked and makes a highly
nutritious drink useful for prevention of many
common conditions.

Description
Pumpkin is a gourd-like squash that belongs to the Cucurbita family. The

shape varies from oblong to oblate and its “skin” is usually thick in orange or
yellowish color. The inside flesh vary from pale to dark green, white to gray
and orange-yellow to red. At the core of pumpkin, are the seeds which are
edible.
Generally, a pumpkin weighs around 4-8 kg (9-18 lbs). However, with
the Cucurbita maxima (the largest pumpkins species) its weight can reach
up to 34 kg (75lbs).

Another very interesting fact is that pumpkins are monoecious plants, this
means they have both sexes (male and female flowers) on one plant. The
female flower can be easily identified with having a small “ovary” at the
bottom of the petals.
In the United States of America, the pumpkin has been used over the
centuries for both food and recreation. Pumpkin pie is the popular
traditional Thanksgiving meal. Pumpkins are also carved out to be made
into Halloween’s Jack O’ Lantern.

Pumpkins are so “cheerful looking” with their bright colors. Its yellow-
orangey skin and flesh is packed with the carotenoids.
Pumpkin is a good source of vitamins A, C, E and the B vitamins and dietary
fiber. Mineral wise, it’s rich with potassium, iron, calsium, magnesium,
phosphorus, copper, manganese, sodium and zinc.

Health Benefits
23
This bright-colored, gourd-like squash is so rich with nutrients that makes it
a very valuable vegetable from the health perspective.
Anti-inflammatory effect: Pumpkin seeds have anti-inflammatory
properties that are very useful against the arthritis and joint inflammation.
Asthma: The anti-oxidants effectively protects the respiratory system from
infections and free-radical attacks, reducing and healing asthma attacks.
Atherosclerosis: The highly cleansing power of this orange-colored juice
helps scrub away the old build-up of arterial deposits, reducing the risks of
heart diseases and stroke. The high anti-oxidants
preventarteriosclerosis (hardening of the arteries).
Bone health: Pumpkin is rich also in calcium. I would make a pumpkin
juice with carrots and broccoli that makes it so healthful for bone
development.
Cholesterol: Pumpkin has high amounts of phytosterols that is similar to
our human cholesterol. It can replace and normalize the cholesterol to a
healthy level.
Depression: One of the cause of depression is the lack of trytophan in our
diet. Pumpkin is rich with L-tryptophan, an essential amino acid that our
body cannot manufacture. When this chemical compound is supplied, it
activates the feeling of happiness and well-being, reducing the depressed
mood.
Dietary fiber: The bulk that pumpkin flesh provides is helpful dietary fiber
that aids in gastrointestinal disorders for example indigestion, constipation
etc. It also facilitates in lessening the blood LDL cholesterol level and
regulates the blood sugar level.
Diuretics: Pumpkin juice (juiced uncooked) act as an innate diuretic, which
is very useful for getting rid of toxins and useless waste materials by
flushing them out of the body. It can be included as a detoxifying food.
Eyesight/vision: Beta-carotene, lutein and zeaxanthin are some of the
finest nourishment that help keep the optic system in tip-top condition, with
special protection against astigmatism, macular degeneration and cataracts.
Immune system: It does wonders for boosting the immune system by
increasing the production and performance of white blood cells; building
resistance to various kinds of infections.
Kidney stones, prevent: Pumpkin seeds are also great for the kidneys. By
taking about 5 – 10 grams of pumpkin seeds daily prevents stones formation
in the kidneys.
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Parasites: In traditional Chinese medicine, pumpkin seeds are ground into
powder form to be drunk with the juice for the treatment of parasites or
tapeworm infection.
Peptic ulcers: Pumpkin has all the right mix of medicinal properties that
are calming to the gastrointestinal tract, healing to digestive conditions and
peptic ulcers. In this case, best to take in the nutrients in juice form.
Prostate cancer: The high content of zinc and carotenoids in pumpkin and
its seeds help protect against prostate cancer. These compounds prevents
enlargement of the prostate and over-stimulation of the male hormones that
cause prostate problems.
Skin: The high quantity of anti-oxidants in the form of vitamins A, C and E,
and zinc, provide the synergistic healing virtues that are great for the skin.
These healthful properties are best obtained by drinking of its juice
regularly.

Consumption Tips
Generally, pumpkins are available for purchase throughout the year. To

select a pumpkin for cooking, choose a heavy one as it has smaller space in
the middle which means more flesh.
Pumpkin is mostly used to make soups or pie. Not many people know that it
can be juiced and drunk in its raw form, let alone daring to try it. But it has
all its nutrients and enzymes undisturbed in its raw form. Here’s a nice
pumpkin juice recipe you can make using uncooked pumpkin.
Pumpkin has a pretty much long life if it is stored properly in the
refrigerator. Wrap it carefully with newspaper to retain the moisture.

Caution
Some people may be allergic to pumpkin seeds. Try a little to see if there is
any reaction to your body, especially if you’ve never eaten pumpkin seeds.
25
Health Benefits of Leek
The health benefits of leeks have been known for centuries.

It is not only good for making leek soup but has
tremendous healing virtues when taken as fresh juice.

Description
Leek (Allium Porrum) is a herbaceous plant

belonging to the family of Alliaceae, the same
botanical family to which onion and garlic also
belong.
Leek has been known and used for centuries for its
medicinal properties, although nowadays it is used
mainly as food or flavor.
The edible parts of the leek plant are the light green
stalk (or stem) and its white bulb, while the dark
green leaf sheaths are usually discarded because of their fibrous
consistency. However, it would be wise to use the dark green leaves as well
(finely minced or juiced), because they are the parts with the highest
content in minerals and vitamins.
Although leeks have a sharp flavor, their taste is sweeter and more delicate
than that of onions. Leeks can be used in a variety of dishes, either raw or
cooked, or they can be used to prepare delicious juices.

Leeks are composed primarily of water, about 90%. They also contain
dietary fiber, minerals—nickel, potassium, iron, magnesium, calcium,
manganese, phosphorous; vitamins A, C and K, folate, and moderate
amounts of vitamins of the B complex (B1, B2, B3 and B6).
Leek is an excellent dietary food, which is very low in calories but is packed
with multiple healthy nutrients and phytonutrients.

Health Benefits
Leeks have been known since time immemorial for their medical properties.
So, if you like the sharp flavor of leek, you can benefit from its juice, of all
its excellent healthy properties that are good remedies for a wide range of
disorders.
26
Anemia: Thanks to its content in iron, which is essential for the synthesis
of hemoglobin (the protein in red cells responsible for carrying oxygen
throughout the body) leek can help fight various types of anemia, especially
those resulting from iron deficiency. Its vitamin C content helps make
effective iron absorption.
Anti-inflammatory and anti-septic: Due to its anti-inflammatory and
anti-septic properties, leek juice can be used as a valuable aid for treating
arthritis, gout and inflammation of the urinary tract.
Aphrodisiac: Leeks, onions, garlic and celery have been known from
centuries for their aphrodisiac effects. Try to make a juice with leeks and
celery, and you will soon get into action!
Balsamic action: Due to its content in volatile oils, leek juice does have a
beneficial, balsamic action on the respiratory tract. So it can be used to
relieve the symptoms associated with flu, cold and hay fever.
Digestive health: Leeks can help regulate intestinal function and motility,
due to their content in fiber. They also help to repopulate the good bacteria
in the colon, thereby aiding digestion and reducing intestinal bloating.
High blood pressure: Leeks are high in potassium, which promotes
diuresis thereby helping to lower and regulate blood pressure. That’s why
leek juice is particularly recommended for people suffering from high blood
pressure.
High cholesterol: Leek does have an anti-cholesterol and anti-
atherosclerosis action. It helps reduce both the absorption of cholesterol
from the intestine, as well as the oxidation of LDL-cholesterol in the blood,
thus preventing one of the first steps in the formation of atherosclerotic
plaques.
Nervous system: Magnesium, phosphorous and folate are important
nutrients needed for healthy functioning of the nervous system. They help
improve concentration, memory and the brain’s ability to process
information. Folate is also essential to prevent brain defects in babies.
Purifying action: Perhaps the most characteristic action of leek juice is its
purifying effect on the whole body, since it helps eliminate toxins from the
body by enhancing the cleansing of the colon.

Consumption Tips
27
Leeks can be used to prepare soups, pottages,
broths, omelettes and sauces, as well as cut into
thin slices and added to a variety of salads.
Leek juice can be prepared from the stalk, bulb,
and leaves. The dark green leaf sheaths are very
rich in minerals and vitamins. Leek juices blends
very well with juices of carrot and celery.

Caution
Leeks contain very small amounts of oxalate and should be avoided by

individuals who have a history of oxalate kidney stones.
They are also high in nickel, thus its consumption should be avoided by
individuals with nickel allergy.
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Health Benefits of Spinach
Eat spinach in its fresh raw form in order to benefit most from its
organic nutrition.

Description
Spinach belongs to the same family as beets and chard. There are many
types of spinach. I find that with different culture (in my multi-racial
country), each has their own “version” of spinach, even a variety among
that!
But basically, spinach as I know it, has broad, longish, smooth leaves that is
jade green in color. It has the slight bitter taste of its sister, beet greens and
the slightly salty flavor of chard.
Spinach has always been known for its fine cleansing,
building and nourishing properties for the digestive tract,
intestines and colon. When properly prepared, spinach is
highly beneficial in correcting many common ailments.
There are warnings of spinach having oxalic acid, and that
its consumption should be limited. The presence of oxalic
acid in food is said to prevent absorption of calcium and iron.
The truth be told here: In its raw form, the oxalic acid is ORGANIC and is
abundant in enzymes. Not only is the organic form beneficial, it is also
essential for the physiological functions of the body.
Only when spinach is cooked and processed, however, that the oxalic acid
turns INORGANIC and become harmful. Therefore, limit your consumption of
cooked or processed spinach.

Spinach is one of the most nutrient-packed vegetables and its raw juice is an
excellent source of chlorophyll. It is also a superb source of vitamins A, B
complex, C, E, K, carotenes, folate, manganese, calcium, iron, iodine,
magnesium, phosphorus, potassium, sodium, some trace elements and
many valuable amino acids.
The minerals in spinach is highly alkaline, making it helpful in regulating the
body pH. It supplies the same amount of protein as you would get from the
same quantity of meat—a cheaper and healthier alternative to getting
protein.

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Health Benefits
The best way to enjoy all the health benefits of spinach is in the form of its
fresh juice. Start adding spinach juice in your juicing diet to enjoy its
numerous miracles:
Acidosis: Its alkaline minerals are essential for cleaning out the tissues and
maintaining the alkalinity of the blood, making it effective in combating
acidosis.
Anemia: The high grade content of iron in spinach makes it a great blood
builder. It regenerates and reactivates the red blood cells and supplies fresh
oxygen to the body.
Anti-inflammatory: The high alkalinity properties in spinach makes it the
perfect choice of food for people suffering inflammatory ailments, like
osteoarthritis and rheumatoid arthritis.
Atherosclerosis: The folate and the anti-oxidants in spinach helps lower
the homocysteine level, reducing the risks of atherosclerosis.
Bleeding gums: Spinach juice when combined with carrot juice, effectively
restore this disorder caused by deficiency of vitamin C and too much
consumption of refined sugar.
Cancer: The fine chlorophyll and carotene (lutein) found in spinach is
beneficial in fighting and preventing cancer. A variety of flavonoid
compounds found in this vegetable are powerful anti-oxidants and anti-
cancer agents. Studies have shown that properties in spinach slows down
cancerous cell division, especially in cancers of the breast, cervical, prostate,
stomach, and skin.
Digestive tracts: The high fiber content in spinach makes it a remarkable
intestinal tract scrubber. It cleans out the system by removing the
accumulated wastes in the digestive tracts by its mildly laxative effect. More
importantly, it also repairs, heals and nourishes the tracts and tones up their
functions. An excellent help for constipation, colitis, poor digestion or
stomach ulcers.
Eye problem: The abundance content of vitamin A and carotenoids help
prevent age-related eye problems. When combined with endive and carrot
juice, it effectively helps prevent macular degeneration, night blindness, and
the development of cataracts.
High blood pressure: A recent study also shows that certain protein
compounds in spinach are beneficial in lowering high blood pressure.
Osteoporosis: The high content of vitamin K is essential in anchoring
calcium in bones, making it important to bone health.
30
Pregnancy and lactation: Being a rich supplier of folate and iron, spinach
juice provides the required nutrients that are necessary for the development
of the foetus, preventing threatened abortion and accidental hemorrhage.
Consumption of spinach juice also improves the quality and quantity of the
lactating mother.
Need we say more why you should add spinach to your juicing diet?

Consumption Tips
The crinkly-leaf spinach variety.
Whenever possible, try to eat organic. But if this is not possible, clean
spinach thoroughly as it is a vegetable that tends to collect sand, soil and
pesticides.
Use raw spinach in place of, or in addition to lettuce in
your salad. Or add it as a garnish for sandwiches. Find
creative ways to eat fresh spinach when you are not
juicing.

Caution
Spinach is one of the foods that is most commonly associated

with allergies. Probably because of its very tightly-packed
nutrients. Any one of its agents could trigger an allergy in a
person who happens to be allergy to something.
Wonderful though spinach is, and bountiful in healthful
benefits, I say we still always eat in moderation. Limit yourself to no more
than half a liter of spinach juice in a day.
Health Benefits of Celery

The health benefits of celery are more than just lowering blood pressure. They also contain at
least eight families of anti-cancer compounds to combat cancer.
Description
Celery is from the same family with parsley and fennel, the Umbelliferae
family. It can grow to the height of up to 16 inches. The white celery is
31
grown shaded from direct sunlight, thus has less chlorophyll, compared to its
greener counterparts.
The ribs of celery are crunchy and are often used to make soup or salad. It
has a salty taste, so celery juice is a good mix with the sweeter fruit juices.
Depending on variety, some may taste very salty.

Celery leaves has high content of vitamin A, whilst the stems are an
excellent source of vitamins B1, B2, B6 and C with rich supplies of
potassium, folate, calcium, magnesium, iron, phosphorus, sodium and plenty
essential amino acids.
Nutrients in the fiber are released during juicing, aiding bowel movements.
The natural organic sodium (salt) in celery is very safe for consumption, in
fact is essential for the body. Even individuals who are salt-sensitive can
safely take the sodium in celery, unlike table salt (iodised sodium) which is
harmful for those with high blood pressure.
While many foods lose nutrients during cooking, most of the compounds in
celery hold up well during cooking.

Health Benefits
Celery has always been associated with lowering of blood pressure. When
combined with other juices, it provides different formula that help other
conditions.
Recent studies have shown that celery might also be effective in combating
cancer. Read on.
Some of the health benefits of celery juice:
Acidity: The important minerals in this magical juice effectively balance the
body’s blood pH, neutralizing acidity.
Athletes: Celery juice acts as the perfect post-workout tonic as it replaces
lost electrolytes and rehydrates the body with its rich minerals.
Cancer: Celery is known to contain at least eight families of anti-cancer
compounds. Among them are the acetylenics that have been shown to stop
the growth of tumor cells. Phenolic acids which block the action of
prostaglandins that encourage the growth of tumor cells. And coumarins
which help prevent free radicals from damaging cells.
Cholesterol: This humble pale juice has been shown to effectively and
significantly lower total cholesterol and LDL (bad) cholesterol.
32
Colon and stomach cancer: The phytochemical coumarins prevent the
formation and development of the colon and stomach cancers.
Constipation: The natural laxative effect of celery helps to relieve
constipation. It also helps relax nerves that have been overworked by man-
made laxatives.
Cooling: During dry and hot weather, drink a glass of celery juice two or
three times a day, between meals. It wonderfully helps to normalize body
temperature.
Diuretic: The potassium and sodium in celery juice helps to regulate body
fluid and stimulate urine production, making it an important help to rid the
body of excess fluid.
Inflammation: The polyacetylene in celery is an amazing relief for all
inflammation like rheumatoid arthritis, osteoarthritis, gout, asthma and
bronchitis.
Kidney function: Celery promotes healthy and normal kidney function by
aiding elimination of toxins from the body. While eliminating toxins, it also
prevents formation of kidney stones.
Lower blood pressure: Drinking celery juice every day
for a week significantly helps lower blood pressure. A
compound called phtalides help relax the muscle around
arteries, dilating the vessels and allowing blood to flow
normally. To be effective, drink the juice for one week,
stop for three weeks, and start over.
Nervous system: The organic alkaline minerals in celery juice has a
calming effect on the nervous system, making it a wonderful drink for
insomniacs.
Weight loss: Drink celery juice frequently throughout the day. It helps
curb your cravings for sweets and rich food.
Urinary stones, breaking of: The diuretic effect of celery juice also aids
the breaking and elimination of urinary and gall bladder stones.
You can expect many more healing benefits from celery juice as you
consume its natural sodium. Read how our body lacks and have been
deprived of, natural salt.

Consumption Tips
Choose green celery where possible for its chlorophyll. Ensure that the ribs
are still firm, not limp. To store in the fridge, keep celery in a sealed
container or wrap in a plastic bag.
33
Do not leave it at room temperature for too long as it tends to wilt quickly. If
your celery has wilted, sprinkle it with a little water and put it in the
refrigerator for a few hours. It will regain its crispness.

Caution
Celery is such a succulent plant that it produces its own “pesticide” to

protect itself from fungi. This protective layer is called psoralens which
although protects the celery, may not go down so well with some people.
If you begin having skin problems after eating celery, it might mean that
you have some sensitivity to psoralens.
Some people with low blood pressure had complained that celery makes
their blood pressure even lower. I personally didn’t encounter that problem
so I believe it is also your overall make-up. But, you might want to avoid
celery if you have low blood pressure. Listen to your body when you take
celery.
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Health Benefits of Okra (Lady’s Finger)
The mucilaginous content in okra sets it apart

from other vegetables for its extraordinary benefits.

Description
Okra is also known as “lady’s finger” in some parts of Asia. And various
other names in other parts of the world. The plant is cultivated in tropical,
subtropical and warm temperate regions around the world.
Okra is an edible pea pod and although can be eaten raw, I’ve never
acquired the raw taste. You can lightly blanch, steam or give it a quick stir-
fry to reduce the “green” taste.
Use when it’s tender, as it gets very fibrous when it’s older. In the okra
pods, the white soft seeds (edible) are arranged in 5 to 10 vertical columns,
giving it the angled appearance on the outside.
Okra is very low in calories and dense with nutrients.

It is high in fiber, vitamin A, C, and folate content.
It is also a good source of the B vitamins, vitamin K,
calcium, potassium, iron, zinc, and traces of
magnesium and manganese.
Okra is one of those few vegetables which have the
highest content of phytonutrients and antioxidants such as beta-carotene,
xanthin and lutein.

Health Benefits
Okra is one of the best medicinal vegetable although it is not everyone’s

favorite. You may like to try it if you knew about its immense health
benefits:
Anemia: Helps red blood cells production and prevent anemia.
Anti-Cancer: The high antioxidants in okra helps protect the immune
system against harmful free radicals and prevent mutation of cells.
Asthma: The high antioxidants and vitamin C content make okra useful for
reducing asthmatic attacks.
Bone Strength: Folate in okra builds strong bones and density, preventing
osteoporosis.
35
Cholesterol: The soluble fiber helps to lower serum cholesterol, thus also
reducing atherosclerosis and the risk of heart diseases.
Constipation: The rich fiber and mucilaginous (slimy) content in okra pods
help increase bulk, bind to toxins and ensure easy bowel movements with its
natural laxative properties. Regularly eating okra also reduces the risk of
colon cancer.
Diabetes: It has insulin-like properties that help to reduce blood sugar
level.
Gut flora: The fiber helps improve the population of beneficial bacteria in
the gut.
Immune Booster: The high antioxidants and vitamin C content make okra
a good immune booster food that reduce your catching the cough and cold.
Peptic Ulcers: The mucilaginous content provides a temporary coating to
the digestive tract and stomach lining while healing the ulcers.
Pregnancy: The rich folate content in okra can help
decrease the incidence of neural tube defects in
babies.
Skin Health: With good bowel movements, skin
health will improve. Helps reduce acne, psoriasis and
other skin conditions.
Vision Health: Okra contains beta-carotenes
(precursor of vitamin A), xanthin and lutein, all antioxidant properties that
are helpful for vision health, preventing eye problems like cataract and
glaucoma.

Consumption Tips
Choose smaller-sized okra over the big ones. The feel should be crisp and
firm to be sure they are tender and not overly fibrous. Avoid those which
color does not look fresh and are soft.
As with most vegetables, okra may be subject to insecticide/pesticides. Buy
organic if possible. If not, soak okra in water with apple cider vinegar and
seasalt for about 10 minutes, then rinse thoroughly.
Cut off the tops and cut okra into smaller pieces of 2-3 inches if desired.
Lightly blanch, steam or quickly stir-fry to reduce the mucilage and the
“green taste”. It can be added into your salad, or dipped into your home-
made chilli sauce, or eat it just on its own.
Okra cannot be juiced due to its very fibrous texture and mucilaginous
(slimy) content.
36

Caution
Like most vegetables, okra has a small amount of oxalic acid and does not
generally bother. Avoid okra if you have a history of kidney stones.
37
Health Benefits of Asparagus
The alkalinity and diuretic effect of

asparagus juice helps relieve many ailments.

Description
Asparagus is a member of the lily family which includes leeks, garlic and
onions. It has a spear top with bud-like, compact and pointed head.
Perhaps it may surprise you that there are a few hundred varieties of
asparagus but only a small number is edible.
Although it’s available all year round, asparagus usually is most found and
best in spring and is harvested when it is about 6 to 8 inches tall.
The variety we eat is usually green or greenish purple in color. There is also
a white variety which is grown underground to
preserve its delicate flavor. But these sunlight-
deprived stalks also lack the goodness of
chlorophyll.
Asparagus is expensive compared to other more
common vegetables simply because it is
harvested by hand.

Asparagus is an alkaline food which is rich in protein but low in calories and
carbohydrates. It is an excellent source of potassium, folate, vitamins A, C
and K, and traces of vitamin B complex.
A good source of dietary fiber, asparagus is also rich in niacin, phosphorus
and very low sodium. And certainly most impressive is that it is one of those
few vegetables that actually has the calcium and magnesium in the ideal
ratio of 2:1.

Health Benefits
Asparagus has an abundance of an amino acid called asparagine, that helps

to cleanse the body of waste material. As a result, some people’s urine may
have a foul odor after eating asparagus. Don’t worry if this happens to you.
Just be glad that your kidneys are getting a good cleansing.
Asparagus is one of the few vegetables that is dense in healthful nutrients
that help many ailments.
38
Acidity, Blood: The high alkalinity of this wonder juice is
effective in reducing the acidity of the blood and helps
cleanses the tissues and muscles of waste.
Arthritis and Rheumatism: A unique phytochemical in
asparagus that produces anti-inflammatory effect helps
relieve arthritis and rheumatism.
Bowel movement: Consume asparagus regularly for its
mild laxative effect and dietary fiber that provides for
regular bowel movement.
Cancer: Asparagus is a prime source of anti-oxidant and glutathione that
can help prevent the dreaded cancer.
Cataracts: The anti-oxidant and glutathione in asparagus prevents the
progression of cataracts and other eye problems.
Diabetes/Hypoglycemia: The healthful minerals in asparagus juice make
it an important diet for people who are controlling their blood sugar levels.
However, it is not to be taken by people with advanced kidney diseases.
Diuretic: Asparagus is a wonderfully diuretic vegetable and its efficacy is
more pronounced when it is taken in juice form.
Heart disease: Drink a small amount of asparagus juice mixed with raw
honey three times a day daily to strengthen a weak or enlarged heart.
Kidney: The diuretic and alkaline properties of asparagus help prevent or
dissolve kidney stones. It helps break up oxalic acid crystals formed in the
kidney.
PMS symptoms: The diuretic effect of asparagus juice helps relieve
premenstrual swelling and bloating. The magnesium in this wonder juice also
help relieve irritability, fatigue, depression, etc.
Pregnant women: The high content of folate, calcium and other minerals
in asparagus are important in reducing the risk of birth defects and low birth
weight. The diuretic effect of the juice is also a big help in reducing water
retention in pregnant women.

Consumption Tips
When buying asparagus, choose straight, firm stalks with tight tips. Always
eat fresh but if have to store, keep them dry and tightly-wrapped in a plastic
bag for up to three days in the refrigerator.
Eat asparagus for its dietary fiber. But also make juice out of it, especially
using the tough stem ends.
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Suggestion to make a nice glass of asparagus juice: To a small bunch of
asparagus (about 10-12 stalks), add a carrot, two green apples, and a slice
of lemon with peel.
When eating asparagus, always lightly steam, rather than boil, to preserve
the sodium and other minerals from boiling away. Avoid cooking asparagus
in iron pots as the tannins in the asparagus can react with the iron and
cause the stalks to become discolored.
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Health Benefits of Kale
The high chlorophyll content in kale makes it

a very healing juice for the blood. When our blood
is flowing well, most ailments can be eliminated.

Description
Kale (pronounced “kayle”), also known

as Borecole orBrassicaOleracea, is a green leafy
vegetable. It is considered to be a wild cabbage that
comes in green or purple colored varieties.
Although available all through the year, kale is widely
seen in the market from mid-winter until the spring
ends. It is available asdinosaur kale, ornamental kale and curly kale in the
market.
Dinosaur kale has a sweet taste and comes with blue-green leaves.
Ornamental kale has a smooth texture and rich flavor. This form of kale is
used in salads and can be differentiated through the color of the
leaves. Ornamental kale can have green, purple or white leaves.
Curly kale is deep green with fibrous stalk and curly leaves. It has a pungent
flavor.

Kale is one of the very few vegetables that contain a decent amount of
Omega 3 ALA (alpha-linolenic acid). It is rich in calcium, copper, iron,
potassium, and also high in Vitamin B1, B2, C, E and K.
It has a high content of beta carotene, lutein and zeaxanthin. Similar to
broccoli, Borecole is also found to have anti-cancer properties that help fight
cancer by boosting the repair of healthy cells and blocking the growth of
cancer cells.
Apart from this, kale is also rich in flavonoids that control indigestion,
inflammation and stress. It is also known to help lower the bad cholesterol
levels.

Health Benefits
Below are some health benefits associated with kale juice. You can
experience these when you include kale in your juice regularly.
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Bone Health: Kale is a great source of calcium and is a good solution to
increase bone density, or simply just for building normal healthy bones. So
who says you only get calcium from cow’s milk?
Brain Health: Omega 3 in kale helps delay the damage to brain cells due
to high blood sugar in people who are diabetic or are obese.
Cancer: Kale is found to contain indole-3-carbinol, which boosts the health
of DNA and also lowers the growth of cancer cells. Make a juice of kale, with
parsley, celery, cucumber, green apples and a slice of lemon for a deliciously
anti-cancer green juice.
Cholesterol: These green leaves are also found to reduce the bad
cholesterol levels. It is even more effective when juiced with parsley, green
apples and lemon. Lemon, by the way, helps increase absorption rate of
nutrition by up to five times!
Detoxifying: Recent studies now recognize kale for its help in the body
detoxification system. Isothiocyanates which are found in kale, when broken
down to glucosinolates helps to regulate detoxification activities in the body
cells. Therefore, a regular intake of kale juice helps our body detoxify at a
genetic level.
Hemoglobin: The high content of chlorophyll in kale helps to improve the
hemoglobin level in one’s body. The chlorophyll molecules are closest to
human’s hemoglobin molecules, making it one of the best juices for people
who are anemic.
Inflammation: Kale juice is highly alkaline, and its high content of vitamin
K helps improve blood circulation that is helpful for reducing chronic
inflammation in patients.
Muscles: One of the few vegetables that contain a decent amount of
protein, kale has protein that are better bio-available to the body than
compared to meat protein. Certainly a great vegetable to add in a
vegetarian’s diet.
Skin: Kale is an excellent source of calcium, vitamins A, C, K and
phytonutrients, all representing requisite nutrients for good skin health. Kale
is also one of the richest sources of lutein, and contains beta-carotene, both
improve our skin’s elasticity, firmness and keep it healthy.
Vision: Kale contains a high concentration amount of carotenoids
(zeaxathin and lutein). Both these ingredients are necessary for protecting
our eyes against ultraviolet lights. Due to the high levels of these anti-
oxidants, kale juice is helpful in defending the retina against free radicals.
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Weight Loss: Regular consumption of kale juice can help in weight loss.
Drink a glass of kale, green apples and lemon juice daily that helps melt the
fats away!

Consumption Tips
Kale is often used for making green juices. It mixes easily with other green
vegetables, green apples, carrot (optional, but great for taste!) and a slice of
lemon.
To preserve kale fresh and healthy for up to five or seven days, store it
without washing, in an air-tight bag, plastic or plastic container. Keep in the
basket at the bottom of your refrigerator meant for vegetables.

Caution
Despite the many health benefits of kale juice, it does contain some amount
of oxalates. People with a history of gallbladder or kidney
stones should reduce consumption of kale. Oxalic acid is
otherwise fine for most people when taken raw. It is only
when cooked that oxalic acid turns INORGANIC.
Some people may experience intestinal discomfort, gas,
diarrhea or stomach cramps when initially consuming kale
juice. So with beginners, start with small amounts and
listen to how your body responds to it.
Some people may experience fatigue, muscle weakness or
chest pain. This may all be due to a “sudden surge” of “too much of a good
thing”, it is called “healing reaction“. Kale juice is very potent and
detoxifying, thus causing these reactions as it transports toxins in the body
to be eliminated. When a healing reaction happens, drinking a large glass of
pure drinking water will help to relieve the condition.
Due to the curly texture of kale leaves, aphids (little spiders/bugs) have
been known to cling on to the underside of the leaves. Do check your kale
BEFORE you buy them.
If you’ve already bought them and THEN find the aphids, soak them for 10
minutes in a bucket of water with some vinegar and sea salt. Then wash
them off under running water, wiping them off with a clean cloth. Be very
thorough in cleaning them. You don’t want to include the aphids in your
food!
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44
Health Benefits of Carrot
Carrot is one of the most versatile vegetables that is highly

nutritious and suitable to be included in most juice recipe.

Description
Carrot is one of my favorite juice ingredients. It not only tastes good, it has
so many health benefits and is highly cleansing.
Carrots may have high sugar content but it is also a very good blood sugar
regulator (it’s a paradox I know). If you’re generally healthy without blood
sugar problem, two or three medium-sized carrots daily would not cause any
adverse effect (but diabetics should keep to just half a carrot a day).
The natural sugar in carrots are easily assimilated. Fresh carrot juice has a
glycemic index count of 80 which is at an acceptable borderline. Its
consumption is encouraged for its rich nourishment and carotenoid content
which actually helps balance blood sugar. However, always practice
moderation in whatever you juice.
Depending on its variety, carrots can be as short as two inches
or as long as three feet, with a diameter of between half an inch
to over two inches.
When we speak of carrots, we often think “orange”, but they
also come in a variety of other colors like white, yellow, purple
and red.

Carrot is one of the most healing foods that provides the finest and highest
quality in nutrients, especially from its juice. It is an excellent source of pro-
vitamin A, vitamins C, D, E, K, B1 and B6.
It is rich with biotin, potassium, calcium, magnesium, phosphorus, organic
sodium and some trace minerals.
Carrot greens/tops CAN be eaten. It is very rich with potassium, calcium,
magnesium, vitamin K and protein. Potassium is a key mineral in our body,
thus high consumption of it keeps all the organs in our body in tip-top
condition.
The known phytonutrients in carrots are lutein, lycopene, anti-oxidants
alpha, beta and gamma carotenes, zeaxanthin and xanthophyll. You don’t
need to remember these fancy names, but just remember that
45
phytonutrients are nature’s marvelous provision for healing of various
diseases.

Health Benefits
Carotenes, the famous ingredient in carrots, is an anti-oxidant that has

powerful healing virtues for many diseases. Drinking a glass of carrot juice
daily will do much more for you than many bottles of supplement tablets.
Here are some disorders that can be helped by drinking carrot juice
regularly:
Acidosis: The vital organic alkaline elements in carrots help balance the
blood acidity and blood sugar.
Acne: Its powerful cleansing properties are effective in detoxifying the liver,
thus overall effective for acne which are caused by toxicity of the blood.
Anemia: Carrot’s molecules are closest to human’s hemoglobin molecules,
making it very beneficial in blood-building.
Atherosclerosis: The highly cleansing power of this miracle juice scrubs
away even the old build-up of arterial deposits, reducing the risks of heart
diseases and stroke.
Asthma: The anti-oxidants effectively protects the respiratory system from
infections and free-radical attacks.
Cancer: Studies show that adding one carrot per day in our diet
significantly reduces cancer risks.
Cholesterol: Pectin in carrots lowers the serum cholesterol levels.
Congestion: Carrot juice is very effective in dispelling mucus from the ear,
nose and throat area, easing nasal congestion, sinusitis, phlegm and mucus
in the throat and other similar disorders.
Constipation: Take five parts of carrot juice with one part of spinach juice
regularly to regulate chronic constipation problems.
Emphysema: If you smoke or are exposed to second-hand smoke, taking
carrot juice regularly may well save your life.
Eyesight/vision: Beta-carotene, lutein and zeaxanthin are some of the
finest nourishment that help keep the optic system in tip-top condition, with
special protection against astigmatism, macular degeneration and cataracts.
Fertility: One of the reasons for infertility is lack of nutrients and enzymes
in your dietary. Carrot juice taken regularly, is able to nourish your body
back to fertility.
Inflammation: Its anti-inflammatory effect greatly helps reduce arthritis,
rheumatism, gout and other inflammations.
46
Immune system: It does wonders for boosting the immune system by
increasing the production and performance of white blood cells; building
resistance to various kinds of infections
Kidney Health: The healing properties in carrot juices are helpful for
cleansing and filtering the kidneys. Although many juicing “experts” say that
people with kidney failure shouldn’t drink juices, this story tells you about
the miracle of carrot juice for kidneys.
Nursing mothers: Carrot juice helps enhance the quality and quantity of a
mother’s breast milk.
Pregnancy: Drinking carrot juice regularly during pregnancy, especially
during the last few months, will reduce the chances of jaundice in baby. No,
you won’t get an orange baby!
Skin problems: The high quality vitamin C and other rich nutrients in
carrot juice efficiently nourish the skin, preventing dry skin, psoriasis and
other skin blemishes.
Thread worms: One small cup of carrot juice in the
morning taken daily for a week may help clear up thread
worms in children.
Ulcers: The abundance of nutrient present in carrots
help nourish cells that have been starved of nutrients
which result in ulcers.
Water retention: Carrot juice is diuretic and helps to
eliminate excess fluids from the body, reducing water
retention, especially for women during their monthly
menstruation cycle and in pregnant women.

Consumption Tips
Carrots that are no longer than 6 inches tend to be sweeter. So choose the
shorter variety if you like it sweet or the longer one if you prefer it less
sweet.
The most nutrients are concentrated just under the skin so try not to peel off
the skin. To clean it, simply use a vegetable brush to brush the skin.
Carrot is a very versatile and mild root vegetable that can easily mix with
most other ingredients. I usually use it as a base, with apples.
Check out some of my yummi-licious recipes using carrots here.
Read about baby carrots — are they good or bad?

Caution
47
You may have heard of people “turning orange” from drinking carrot juice.
Here’s an explanation derived from a book written by Juicing Guru the late
Dr Norman Walker, “Fresh Vegetable and Fruit Juices“. On page 27 it
says:
Intestinal and liver diseases are sometimes due to a lack of certain of the elements
contained in properly prepared raw carrot juice. When this is the case, then a
noticeable cleaning up of the liver may take place, and the material which was
clogging it may be found to dissolve. Frequently, this is released so abundantly that
the intestinal and urinary channels are inadequate to care for this overflow, and in a
perfectly natural manner it is passed into the lymph for elimination from the body by
means of the pores of the skin. This material has a distinctly orange or yellow pigment
and while it is being so eliminated from the body will sometimes discolor the skin.
Whenever such a discoloration takes place after drinking carrot or other juices, it is an
indication that the liver is getting a well-needed cleansing.
It is NOT the carrot juice itself nor the carotene that comes through the skin, as this
discoloration will take place even if the juice is filtered to the point of clearing it of all
color pigment. It is just as practical an impossibility for the carrot pigment itself to
come through the skin as it would be for the red pigment of the beet to turn the body
red or the chlorophyll of the green vegetables to paint the skin green from within.

Health Benefits of Pomegranate
The potent anti-oxidant in pomegranate juice is beneficial in

preventing the harderning of arteries.

Description
Pomegranate is not a common fruit where I come from, and cost slightly
more than the common fruits. But, the health benefits of this red juice is
tremendous.
As I did my research, I found that older books have no mention of this fruit
at all.
Only recently has it been rediscovered, and made headlines with new
discoveries of its highly restorative medicinal values. However, the
impressive health values of this fruit had already been known since ancient
days.

The size of a ripe pomegranate can be as small as an orange or as big as a
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grapefruit, approximately 7-12 cm in diameter, depending on its variety. It
has a rounded hexagonal shape, with thick yellowish to reddish outer layer.
Inside a pomegranate is about 700-800 tightly packed seed casings called
arils that are deep red in color when nicely ripe.
The taste of the juice differs depending on the variety and its state of
ripeness. But basically, it can be sweet, sour or tangy.

Pomegranates have very high content of punicalagins, a potent anti-oxidant

component found to be responsible for its superior health benefits.
Amazingly, researches indicate that the capacity of anti-oxidant in this fruit
is two or three times higher than that of red wine and green tea.
The level of anti-oxidant is even higher than those of other fruits known to
have high-levels of anti-oxidant, including blueberries, cranberries and
oranges. This was attributed to the very high polyphenol content in the fruit.
They are also a good source of vitamin B (riboflavin, thiamin and niacin),
vitamin C, calcium and phosphorus. These combination and other minerals in
pomegranates cause a powerful synergy that prevents and reverses many
diseases.

Health Benefits
A new study has shown that drinking pomegranate juice frequently is

extremely beneficial in fighting the hardening of arteries (atherosclerosis). It
reduces the oxidation of bad LDL cholesterol which contributes to artery
clogging and hardening.
Not only does the juice significantly reduce the blood vessel damage, it is
found to actually reverse the progression of this disease.
Another study positively proved that pomegranates contain a powerful agent
against cancer, particularly prostate cancer.
Here are some common ailments that are known to react positively with the
use of pomegranate or its juice:
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Anemia: Add a teaspoon of ground cinnamon with a little honey to a cup of
pomegranate juice. Especially beneficial for women after monthly loss of
blood due to menstruation.
Anal Itch: Itching in the anal region is often caused by parasites in the
intestines that go to the anal area to lay their eggs. Roast some
pomegranate skin until it is brown and brittle. Then crush it to a fine powder
form and mix with a little olive oil. Apply this concoction to the anus to kill
the worms.
Anti-aging: We all know that anti-oxidant is highly effective in helping to
protect the skin from free radical damage known to cause signs of aging.
Asthma: The high content of ascorbic acid (vitamin C) in this fruit is a
powerful anti-inflammatory agent. It can greatly reduce wheezing in young
children with asthma.
Atherosclerosis: The highly cleansing power of this miracle juice scrubs
away the old build-up of arterial deposits, reducing the risks of heart
diseases and stroke.
Bleeding Piles: Pound the (clean) skin of one fruit from the sour variety.
Boil the pound pulp in about two cups of water. Sweeten with honey and
drink twice a day until healed.
Cancer prevention: The high anti-oxidant content protects cells from
damages by free radicals. Regularly drinking juices high in anti-oxidants
keep cancer at bay.
Cholesterol: Drinking juices high in anti-oxidant has been proven to fight
the oxidative stress that is the main culprit in oxidizing the LDLs in the
blood.
Dysentery: Drinking fresh pomegranate juice is an excellent remedy to
soothe the pain and inflammation caused by severe diarrhea with blood and
mucus in stools.
Immune booster: The anti-oxidant nutrients in pomegranates are critical
in building up your immune system. Drink juice high in anti-oxidant when
you feel a cold coming.
Loss of Appetite: If you can’t eat, at least you can drink! Pomegranate
juice can help increase your appetite.
Morning sickness/nausea: Mix and drink an equal amount of honey with
pomegranate juice for relief.
Sore throat: The anti-inflammatory agent in pomegranate juice
significantly reduces the soreness and redness in the throat.

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Consumption Tips
When buying pomegranates, choose those that are heavy and without splits
on its skin. When stored in the fridge, this fruit can keep for as long as six
months, but again, consider eating them fresh.
To open a pomegranate, first cut off its ‘crown’, then break it
into its pre-formed sections. Roll off the arils with your
fingers, and collect them all in a bowl.
The arils and seeds within them are edible. Put these
through your juicer to extract the juice. Eating the seeds
(those in the centre of the sacs) is a personal choice. If you
are comfortable eating them, they can be a good source of
fiber for you.
As for me, I love to simply put the arils whole into my mouth, savor the
juice and spit out the seeds. This saves time on cleaning the juicer and I’m
still able to enjoy the goodness of the juice.
To make pomegranate juice, I’ve found that a single-gear juicer is most
effective.
.
Caution
If you are on any medication, consult with your doctor before you start
consuming pomegranate juice regularly. There is some concern that the
juice may affect the metabolism of some prescribed medications.
Health Benefits of Kiwifruit
(a.k.a. Chinese Gooseberry)

Kiwifruits have the perfect mix of vitamins
and minerals that are so beneficial for
pregnant mothers and their developing fetus.

Description
The kiwifruit is the fruit of the tree Actinidia chinensis (known also as kiwi

tree), a large woody vine originally from China, where it grows
spontaneously. Thus, it’s also known as the Chinese gooseberry.
51
The name kiwifruit is derived from the nickname of New Zealand’s
inhabitants (called Kiwi’s), since New Zealand was the country where the
intensive cultivation of the kiwifruit first began.

The kiwifruit has a thin, brown, finely hairy skin which covers an emerald
green, juicy flesh, containing minute, black, edible seeds surrounding a
white, succulent central core.
The texture of the flesh is firm until the fruit is fully ripe, then tender and
juicy. The flavor can range from sweet/tart to acid.
All parts of the kiwifruit are edible, including the skin, although the last is
not liked by everyone. That’s why here we will focus on the kiwifruit flesh,
which can be used to prepare delicious refreshing juices.

The main nutritional feature of kiwifruit is its exceptional vitamin C content,

which is even higher than that of oranges and lemons. In addition to vitamin
C, kiwifruit is packed with many other healthy nutrients, including vitamin A
and E, folate, potassium, copper, iron and magnesium, as well as calcium
and phosphorous. It contains a relatively high amount of both soluble and
insoluble fiber, as well.
Since the kiwi tree is highly resistant to parasites, the

kiwifruits sold on the market are usually devoid of contamination from
pesticides and other similar substances.

Health Benefits
The main health benefits of drinking kiwifruit juices result from their
extremely high content in vitamin C. The whole “package” of the other
vitamins and minerals in the right proportion make this fruit highly beneficial
for many ailments.
52
Anemia: The anti-anemic effect of kiwifruit results from its high content in
iron, copper and vitamin C. Iron and copper are essential for the synthesis of
hemoglobin, the protein found in red blood cells that carries oxygen
throughout the body. The high content of vitamin C enhances iron
absorption from the small intestine into the bloodstream.
Anti-oxidant effect: Several nutrients contained in kiwifruit, including
iron, copper and vitamins C and E, have antioxidant properties and are
responsible for neutralizing free radicals which can cause premature aging,
inflammation, as well as many degenerative diseases.
Connective tissues health: Vitamin C is essential for the synthesis of
collagen, thus its high content in kiwifruit is highly beneficial to connective
tissues health, especially for bone, tooth and gum health. Not only kiwifruit
can help maintain the integrity of bone tissue by enhancing the synthesis of
collagen, but it also promotes its mineralization (thereby preventing
osteoporosis) due to its content in calcium and phosphorous.
Constipation: Due to its relatively high content in fiber, kiwifruit has
natural laxative properties that help cleanse the digestive tract and prevent
or remedy digestive disorders.
Damaged sperm, repair: The rich vitamin C, an anti-oxidant, protects
sperms from genetic damage that may cause a birth defect. When a couple
are trying for a baby, both should prepare their overall health by increasing
on this rich vitamin to increase their chances of conception and later a
healthy baby.
Heart health: Due to its high potassium and low sodium content, kiwifruit
helps maintain blood pressure within normal ranges and prevent
hypertension. In addition, potassium plays a critical role in regulating and
improving heart function, while vitamin C helps lower blood cholesterol,
thereby preventing atherosclerosis and related heart disease.
Immune system: Kiwifruit is highly effective in enhancing and modulating
the immune system function, thereby contributing to combat and prevent
cold and flu, as well as other types of infections and inflammation.
Muscle cramps: The richness in minerals such as magnesium and
potassium, help alleviate muscle fatigue, prevent muscle cramps and
improve muscle strength.
Mental fatigue: The high magnesium content in kiwifruit enhances energy
production within the brain, thereby increasing concentration and relieving
mental fatigue.
Pregnancy: Drinking kiwifruit juice during pregnancy can help prevent
nightly muscle cramps, improve the micro-circulation in legs (thereby
53
preventing varicose veins and relieving edema in legs), prevent calcium
deficiencies and constipation. In addition, the high content in folate of
kiwifruit juice is helpful in preventing the occurrence of neural defects in
babies.
Stomach ulcer: Consuming vitamin C rich foods helps to lower the
incidence of peptic ulcers and in turn, reduce the risk of stomach cancer.

Consumption Tips
Kiwifruit can be eaten whole after the skin is peeled, or cut

into thin slices to garnish desserts, soups and salads.
To prepare the juice, peel the fruit with a sharp knife, cut it
into small pieces and place the pieces into the blender. You
can add some drops of lemon juice to give it an added flavor
and drink it as a healthy snack or for breakfast.
Also try to make smoothies out of kiwifruit. It blends very
well with banana, juices of pineapple and apple.
Look up this page for some popsicle or lollipop ideas!

Caution
Some people can be intolerant to certain substances contained in kiwifruit,

namely the protein actinidin and calcium oxalate that can trigger undesirable
reactions especially in young children and those who have kidney problems.
Most of these reactions are generally mild.
This is the only (and uncommon) side effect of drinking kiwifruit juices.
However, it is also important to remember that, when consumed in excess,
the kiwifruit can cause diarrhea due to its natural laxative effect.
54
Health Benefits of Grapes
The rich nutrition and anti-oxidants in grapes

make this fruit wonderfully healing and
is a miracle help for many ailments.

Description
Grapes are a form of berry. They are round or oval in shape with a variety of
sizes, colors and tastes. Its sizes vary from as small as a pea to as big as a
plum! Its skin ranges in colors, anything from white to black, with a semi-
translucent flesh. Depending on the variety, there are grapes with seeds,
and some seedless, tasting from sweet to sour.
Red grape juice or red wine has high concentration of a compound called
resveratrol, which is not found in white wine, mainly because of how the
wine is made. This compound has anti-aging, anti-cancer, anti-inflammation
and anti-viral properties.
Grape seeds contain rich flavonoids that are powerful in fighting and
protecting against many diseases. When juicing grapes, juice the seeds and
all.

.
Like other berries, grapes are highly nutritious and valuable with plenty
curative agents. It has high content of vitamins A, B1, B2, B6 and C. It also
contains many health-promoting flavonoids. The deeper the color of the
grapes, the richer the flavonoids.
The abundance of minerals include calcium, chlorine, copper, fluorine, iron,
magnesium, manganese, phosphorus, potassium, silicon and sulfur.

Grapes contain large amounts of tartaric and malic acids. Also present in
grapes are other acids like succinic, fumaric, glyceric, p-coumaric and
caffeic, each functioning quietly with its own wonderful healing properties.
55
Grape skins are loaded with beta-carotene and lycopene, and other
phytonutrients like ellagic acid, resveratrol and sulfur compounds.
Grape seeds have highly protective flavonol anti-oxidants that scavenge free
radicals and promote the growth and repair of tissues.

Health Benefits
Although most variety of grapes are very sweet, its glycemic index is still at
a very safe level of 50. In fact, grape juice is an excellent stimulator of your
body metabolism in helping to burn excess food and waste. It supplies heat
and energy to the body in a short space of time after drinking.
Here are the many more health benefits of grapes or its juice:
Anti-coagulant: The juice from this tiny fruit can help prevent blood
clotting and in the process, help improve blood circulation which would
generally improve on overall health.
Anti-inflammation: The anti-inflammatory agents in grapes greatly help
reduce the risks of inflammatory problems like rheumatism, gout and
asthma.
Atherosclerosis: Resveratrol in grapes is a good scrubber of arterial
deposits, thus it effectively helps reduce the risk, or even reverse
atherosclerosis.
Bladder: Highly cleansing to the bladder, cleaning out the stones and
improving urination, improves bile flow and elimination of waste materials.
Cancer: The rich and high content of anti-oxidants in cancer are superb for
the prevention of cancer.
Constipation: Grape juice is a mild laxative and helps clear up the bowels.
Take about 200 ml twice daily for chronic constipation.
Eyesight/vision: The flavonol compounds in grape seeds are effective for
the treatment of night blindness, retinal disorders and vision improvement.
Fever: Drink grape juice consistently to reduce fever. It would also help
relieve fatigue and provide energy to the body.
Heart disease: Grapes are beneficial in toning up the heart, reduce heart
pains, and can normalize heart palpitations. To enjoy the benefits, go on a
grape diet for a few days.
Indigestion: A gentle and natural home remedy for indigestion.
Mouth and throat infection: Drink juice of unripe grapes to help clear
infections in the mouth and throat.
Migraine: Certain compounds in grapes make this miracle juice powerfully
effective in relieving headaches and migraine.
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Kidney: Grape juice is diuretic and is excellent for
cleaning out the kidney and may help remedy
kidney stones.
Liver: The abundance of minerals in grapes
stimulate the cleansing activity in liver, helps to
detoxify.
Skin: The highly cleansing properties of grape
juice and the high vitamin C content is very
beneficial for the skin and helps reduce acne.

Consumption Tips
Grapes are among fruits that have high pesticide residues. Try to choose
organic where possible. If not, take the trouble to soak the tiny fruits in
water with some salt and vinegar to rid it of the pesticides.
Soak for about 10~15 minutes, then rinse and pat dry. Store in refrigerator
to maintain its freshness for a few days.

Caution
Individuals with a medical history of calcium oxalate kidney stones should

avoid the “Concord” variety of grapes that contain high levels of oxalates.
Grapes is one of the few fruits which have glucose, the fast releasing sugar,
making it a high glycemic index food. Still drink grape juice for its numerous
health benefits, but dilute it with water or other less sweet juices. If you are
normally healthy, drinking grape juice should not pose any problem.
57

Health Benefits of Vegetables and Fruits

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Health Benefits of Vegetables and Fruits

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HEALTH BENEFITS OF VEGETABLES AND FRUITS

Health Benefits of Lime & Lemon

Lime and lemon taste acidic and sourish but

Lime: The lime is a small citrus fruit, like a small orange, with

Lemon: The lemon is a small, oval-shaped fruit which is

The highest content of limonene is found in the white

Despite all the goodness that limes/lemons provide as mentioned above,

Lemongrass is named such but has no connection with

Lemongrass is used widely in Asian cooking. It is usually crushed or pound

Health Benefits of Ginger

Old Ginger Root (dried)

Young Ginger (fresh)

Warning! Do not give ginger juice to young children, or honey to infants!

Add broccoli to your juice menu for its superb

Broccoli is known as the “king” of the cruciferous family (cabbage,

Broccoli is packed with spectacular and unique

The phytonutrients and anti-oxidants in broccoli help boost our defense

Discover the amazing blood cleansing power

Individuals with a history of oxalate-containing kidney stones should limit

Health Benefits of Rhubarb

Rhubarb has cholagogue properties that promote bile production for

Rhubarb is a member of the Polygonaceae family, a group of flowering

Rhubarb stalks are rich in important vitamins, such as vitamin A, C, K and

Rhubarb has been used since ancient days, for

When buying rhubarb, you want only the stalk. If it

As mentioned, rhubarb leaves contain high-levels of oxalates, a toxic

Capsicums are beautifully colored fruits that are

Pumpkins are not just good for making soup

Pumpkin is a gourd-like squash that belongs to the Cucurbita family. The

Generally, pumpkins are available for purchase throughout the year. To

The health benefits of leeks have been known for centuries.

Leek (Allium Porrum) is a herbaceous plant

Leeks contain very small amounts of oxalate and should be avoided by

Spinach is one of the foods that is most commonly associated

Health Benefits of Celery

Celery is such a succulent plant that it produces its own “pesticide” to

The mucilaginous content in okra sets it apart

Okra is very low in calories and dense with nutrients.

Okra is one of the best medicinal vegetable although it is not everyone’s

The alkalinity and diuretic effect of

Asparagus has an abundance of an amino acid called asparagine, that helps

The high chlorophyll content in kale makes it

Kale (pronounced “kayle”), also known

Carrot is one of the most versatile vegetables that is highly

Carotenes, the famous ingredient in carrots, is an anti-oxidant that has

The potent anti-oxidant in pomegranate juice is beneficial in

Pomegranates have very high content of punicalagins, a potent anti-oxidant

A new study has shown that drinking pomegranate juice frequently is

Health Benefits of Kiwifruit

(a.k.a. Chinese Gooseberry)

The kiwifruit is the fruit of the tree Actinidia chinensis (known also as kiwi

The main nutritional feature of kiwifruit is its exceptional vitamin C content,

Since the kiwi tree is highly resistant to parasites, the

Kiwifruit can be eaten whole after the skin is peeled, or cut

Some people can be intolerant to certain substances contained in kiwifruit,

The rich nutrition and anti-oxidants in grapes

Individuals with a medical history of calcium oxalate kidney stones should

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