This article introduces a healthy way to boost your energy by juicing special combinations of fruits and vegetables. Here are the 10 most important nutrients that create energy, the fruits and vegetables with the highest concentrations of these special nutrients, and some of the best power juice recipes.
A lack of this vitamin causes anemia, weight loss, decreased muscle control, and even
yellow-blue color blindness. The best natural sources of B12 besides meat is spirulina which is dried algae. Spirulina even beats meat in protein content! As you will see below spirulina is packed with other energy nutrients which is why it’s a common ingredient in juice recipes designed to boost energy.
Vitamin B9 (Folic Acid)
This is a key ingredient in energizing the body. Not enough of it leads to sleep problems and fatigue. The foods most abundant in folic acid are Avocado, Blackberries, Mango, Orange, Papaya, Passion fruit, Pineapple, Pomegranate, Raspberries, Strawberries, Artichoke, Asparagus, Bok choy, Broccoli, Brussels sprouts, French beans, Lima beans, Okra, Parsnip, Peas, Potatoes, Spinach, Spirulina, and Squash – summer & winter.
In addition to providing energy, this vitamin also plays a fundamental role in growth and development. The foods highest in B7 are as follows, and note that another excellent way to get B7 is by eating nuts, especially almonds, filberts,
and peanuts since just a half cup of peanuts contains more than twice the minimum daily requirement of B7. Biotin-packed fruits and veggies are Avocados, Bananas, Papayas, Carrots, Sweet potatoes, and Swiss chard.
B5 (Pantothenic Acid
This vitamin not only energizes your body but also reduces stress. Here are the foods highest in B5: Avocado, Broccoli, Black currants, Brussels sprouts, Grapefruit, Butternut squash, Pomegranate, Corn, Raspberries, French beans, Starfruit, Mushrooms, Watermelon, Okra, Parsnips, Potatoes, Pumpkin, Spirulina, Spaghetti squash, Squash – summer & winter, and Sweet potato.
Not only does niacin pack an energizing wallop, it also assists in the smooth running of both the nervous system and digestive processes. The following fruits and vegetables are rich in niacin: Avocado, Mango, Nectarine, Peach, Artichoke, Butternut squash, Corn, Mushrooms, Okra, Parsnip, Peas, Potatoes, Pumpkin, Spirulina, Spaghetti squash, Squash – winter, and Sweet potato.
This vitamin is a critical ingredient in the production of blood cells and the release of energy from the foods you eat. Riboflavin also is an essential ingredient for the healthy functioning of the nervous system. Here are those vegetables and fruits with the highest content of B2: Avocado, Banana, Grapes, Mango, Pomegranate, Artichoke, Asparagus, Bok choy, Brussels sprouts, Chinese broccoli, Lima beans, Mushrooms, Peas, Pumpkin, French beans, Spirulina, Squash – winter, Sweet potato, and Swiss chard.
The major task for this vitamin is energy production, especially when the energy comes from carbohydrates. It’s also essential for the function of the nervous system, muscles and heart. These foods are rich in thiamin: Avocado, Grapes, Grapefruit, Mango, Orange, Pineapple, Pomegranate, Watermelon, Asparagus, Brussels Sprouts, Butternut Squash, Corn, French Beans, Lima Beans, Okra, Parsnips, Peas, Potatoes, Spirulina, and Sweet Potato.
This vitamin boosts the immune system and provides energy, with the added benefit of assisting in the absorption of another key ingredient in energy production – iron. These fruits and vegetables have an abundance of vitamin C: Grapefruit, Kiwi, Mango, Orange, Papaya, Passion fruit, Pineapple, Strawberries, Bok Choy, Broccoli, Brussels Sprouts, Butternut Squash, Green Pepper, Kale, and Swiss Chard.
This is a potent energy booster as well as antioxidant essential in the healthy function of the nervous system and muscles. These foods are highest in vitamin E: Avocado, Butternut squash, Blackberries, Parsnip, Blueberries, Potatoes, Cranberries, Pumpkin, Kiwi, Spirulina, Mango, Swiss Chard, Nectarine, Papaya, Peach, Pomegranate, and Raspberries.
This mineral plays a role in keeping your energy level high. This is especially important for women of the menstruating age since a deficiency triggers anemia with symptoms that include fatigue, headaches, dizziness, and inflammation of the lips. High concentrations of iron are not found in vegetables and fruits, but the following produce will increase the body’s capacity to utilize iron: Broccoli, Cantaloupe, Oranges, Grapefruit, Red and Green Peppers, Brussels Sprouts, Grapefruit, Strawberries, and Potatoes.
Until you discover the perfect combination for your energy level and taste buds, try these wonderful power-boosting energy juice recipes guaranteed to zap you with vitality and please the palate. More energy boosting recipes as well as weight loss, anti-aging, and illness fighting recipes are found in “Ultimate Juicing Recipes” in the box at the right.
- 6 carrots – peel only half the surface
- 2 beet greens
- 4 broccoli spears
- 1 cup cauliflower
- 1 thumb ginger
- 1 tablespoon spirulina
Power Juice Plus!
- 2 apples, peeled cored
- 6 carrots
- 1 red bell pepper
- 1 handful parsley
- 5 leaves green leaf lettuce
- 1 tablespoon spirulina
Wake Up Call
- 1 apple, cored, peeled
- 2 oranges, peeled and sectioned
- 2 pears
- 4 strawberries
- 1 thumb ginger
About the Author
Bob is author Ultimate Juicing Recipes & Tips 5th Edition with over 275 recipes that fight illnesses based on the latest nutritional discoveries, and How to Make the Best Juice and Smoothies – 23 Essential Tips. He just published ‘Juice Away Illness,’ a new series of booklets about the healing power of fresh juice to fight depression, insomnia, inflammation, diabetes, prostate problems, thyroid issues, fatigue and more. For daily juicing tips and news go to his Facebook page. He and his wife live in Northeast Harbor, ME and they juice every day with special recipes to help keep her breast cancer in remission.