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Get THESE Micronutrients from Juicing to Slim Down Your Body

Posted by Be Healthy Be Loved on

Micronutrients are the vitamins and minerals your body needs in small amounts to function and for overall good health.

Vitamins A, D, E, B and K are vitamins needs in small amounts, and so are minerals, such as calcium, iron, sodium, magnesium and iodine.

Even thought your body only needs small amounts of these nutrients, they can play a big role in your weight loss success as do macronutrients, the nutrients your body needs in larger amounts.

Muscle Building and Fat Loss

When you consume more carbohydrates than your body needs, the body converts the extra into fat. Lean muscle is needed to help you burn calories and fat around the clock.

Micronutrients play a role in this whole process by helping your muscles recover after workouts.

Insufficient amounts of calcium and sodium can impair your muscle strength. In addition, Vitamin C and E are necessary for muscles to recover and reducing muscle damage while exercising.

And the best place to get more micronutrients?

From juicing, of course. 

Why?

Juicing is easy, and convenient, what is more convenient than drinking your nutrients?

An 8-ounce vegetable juice blend is like eating 2 large salads without the dressing.

It’s portable, so you can easily drink them on your way to the gym, and on the drive home!

Juicing For Micronutrients: Key Ingredients

Now that you know micronutrients can power your workout and weight loss, you’re probably wondering about the best sources for these, here are your best fruit and vegetable sources that will provide you with much needed nutrition through power juicing.

Calcium

Calcium is found in quite a few great juicing vegetables, which means that you get to choose what works for you.

  • Kale is incredibly rich in calcium, and is one of the most popular juicing vegetables, making up the bulk of the very healthy green juice. It delivers 139mg of calcium per every 100g serving. The best thing is that its easily absorbed by the body.

  • Broccoli is another great vegetable for juicing that is a fantastic source of calcium, and a single cup serving returns around 74mg.

  • Spinach is a good leafy green alternative to
    kale (or you can juice both together), that contains around 145mg of calcium for every 100g serving. Yes
    , that’s even better than kale.

  • Kelp is also another fantastic source of calcium; a single cup serving returns around 136mg of this essential nutrient.

Vitamin C

Vitamin C could easily turn out to be your favorite micronutrient because so many tasty fruits and vegetables are loaded with it.

  • The exotic and super delicious guavas always add a kick to juices, and a 100g serving contains a whopping 228mg of vitamin C.

  • Kiwifruit might be something of an acquired taste, but if you love it, you’re going to love the fact that a 100g serving contains 92mg of vitamin C.

  • Strawberries are also rich in vitamin C, with a 100g serving containing almost 60mg of the nutrient.

  • Then there are the zesty citrus fruits, ideal for juicing and especially to enhance the flavor of vegetable juices. Lemons, limes, grapefruits give you around 53mg of vitamin C per fruit.

  • Apples contain lots of vitamin C, as do tomatoes, kale, and broccoli.

Vitamin E

  • Avocados don’t juice well, however they can be blended and mixed in with juice for a half and half smoothie juice blend. A 100g serving is enough to return 2.2mg of the often hard-to-get-hold-of vitamin E.

  • Sunflower seeds are loaded with vitamin E, 36mg for every 100g serving and they are a great source of healthy fats. You can sprinkle these on top of your juice or grind them up and stir into a ready-made juice.

  • Broccoli is also a good source of vitamin E, with a 100g serving delivering 1.5mg to your body and broccoli juices great.

  • Squash and pumpkin return around 1.3mg each per 100g serving, while blackberries are 8% vitamin E, peaches are 7%, and raspberries are 5%.

Iron

  • You can look to spinach for your iron intake. This dark leafy green vegetable delivers 3.57mg of iron per ever 100g serving.

  • Asparagus is another good source, and returns 2.14mg of iron for every 100g serving.

  • Berries are really good sources, too: elderberries are 13% iron, while raspberries are 9% and blackberries are 5%.

  • If you want to try something a little bit different in your juice, how about coconut? A 100g serving contains 3.32mg of iron.

Potassium

Many fruits and vegetables are rich in potassium.

  • Guavas, which contain 417mg per 100g serving.

  • Bananas are well known for their potassium content, and they return 358mg per 100g serving. Bananas don’t juice, but they blend so you can stir them into your finished juices.

  • Spinach juice is great and has 167mg per I cup, if you juice 3 cups you are getting more than 15% of the daily recommended value of potassium.

  • Passion fruit should be on your grocery list too, as this silky fruit contains 348mg per 100g serving.

  • Apricots are also a good source of potassium, with every 100g serving returning 259mg.

  • Pomegranates contain 236mg per 100g serving, while cherries deliver 222mg to your body.

Magnesium

  • All dark leafy greens, including Kale, spinach, chard, and collard greens are high in magnesium.

  • Cherries, coconut, papaya, bananas, watermelon, and peaches are your best fruit choices for magnesium intake.

Vitamin D

There are many choices in great juicing fruits and vegetables for vitamin D.

  • Kale is one of the best sources of vitamin D supplying 6,693 IU per cup

  • Spinach comes in second with 2,813 IU per cup

  • Swiss chard has 2,202 IU per cup

  • You can also get it from, kohlrabi, asparagus, bitter melon including the leafy tops, broccoli, cauliflower, zucchini and cucumber

  • Grapefruits with 2,830 IU per fruit

  • Mangoes 1,785 IU per 1 cup

  • Papaya with 1,492 IU per 1 small fruit

  • Tomatoes, with 1,025 IU per 1 medium

    tomato

  • Watermelon has 865 IU per 1 cup diced

  • Other fruits include, cranberries, gooseberries, grapes, passionfruit, and peaches

B-Vitamins

Riboflavin

Vegetable sources include beet Greens, Asparagus, spinach, collard greens, Dandelion Greens and other dark green leafy vegetables, peppers, Brussels sprouts, Asparagus and Broccoli.

Fresh fruit sources include blueberries, apples, passion fruit, and avocado. When it comes to fruit, many offer higher counts in dried form which is not appropriate for juicing, plus dried fruit is not your best choice in any case, since it is much higher in sugar than fresh fruit.

Folate

Vegetable sources include leafy greens such as spinach and turnip greens

Fruit sources include oranges with the most at about 50 mcg per fruit and one large glass of orange juice providing even more. Other folate-rich fruits include grapes, banana, cantaloupe, papaya, grapefruit, and strawberries.

Vitamin B6

Vegetable sources include leafy green vegetables: spinach, kale, greens, and broccoli. Fruit sources include bananas.

Juicing is a fantastic and tasty way of stuffing yourself with the right amount of nutrients at the right time in a convenient manner. 

You may read another blog post to learn how to make a delicious detox carrot juice TODAY!

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