Juicing for Vitamins | Juicing Recipes for Vitamins


If you are looking for some great juicing recipes for vitamins, you are in the right place. Below is a selection of options based upon which vitamin you are looking to top up on.


Juicing for Vitamin A – beta-carotene
Juicing for Vitamin B1 – thiamine
Juicing for Vitamin B2 – riboflavin
Juicing for Vitamin B3 – niacin
Juicing for Vitamin B5 – pantothenic acid
Juicing for Vitamin B6 – pyridoxal phosphate
Juicing for Vitamin B9 – also called folate or folic acid
Juicing for Vitamin B12
Juicing for Vitamin C – ascorbic acid
Juicing for Vitamin D
Juicing for Vitamin E
Juicing for Vitamin K




To Your Health
Darren Haynes

Juicing Recipes for Vitamin B9 – Juicing for Folate (folic acid)


Juicing Recipes for Vitamin B9

Vitamin B9 is an essential nutrient also known as folate or folic acid. Folate is only found naturally in food while folic acid is a synthesized form of vitamin B9 and is only available as a supplement. The word folate is actually derived from the Latin word folium which means ‘leaf’ because folate is found abundantly in green leafy vegetables.

Vitamin B9 is involved in a variety of important functions in the body. It is needed for the creation and the repair of DNA and therefore also needed in periods of rapid cell division such as the development of a child both in and out of the womb. For this reason a deficiency in vitamin B9 can lead to birth defects such as neural tube defects. Adequate daily intake of vitamin B9 is all the more important for pregnant women.

An adequate amount of vitamin B9 in the diet has also been associated with a reduced risk of heart disease in some studies. Vitamin B9 is needed to metabolize homo-cysteine (a chemical found in the blood that can lead to heat attacks and stroke in high levels) and reduce its levels in the blood stream. Vitamin B9 is also needed for the creation of red blood cells in children and adults, anemia can result from a deficiency.

The recommended daily dose for adults is 400mcg, pregnant women 600mcg, lactating women 500mcg and children 150-300mcg.


Best Fruits and Vegetables to Juice for Vitamin B9 – Folate

FruitsAmount
(mcg per one cup)
VegetablesAmount
(mcg per one cup)
Blackberries36Asparagus70
Guava81Broccoli47
Mango23Brussel Sprout54
Orange Juice74Potato27
Pineapple30Kale19
Raspberries26Spinach58
Data Courtesy of USDA Food and Nutrition Center


Folate/Vitamin B9 Juicer Recipes -


Vitamin B9/Folate Juicer Recipe #1 – Guava Goodness
3 cups of guava (any color)

Directions: Choose ripe pink guava for the most juice yield. Only put the flesh of guava in your juice extractor.

Vitamin B9/Folate Juicer Recipe #2 -The Berry Blast
Berry Medley Smoothie
2 cups of strawberries
2 cups of blueberries
1 and a 1/2 cup of raspberries

Wash thoroughly and juice. This berry juice is loaded with antioxidants.



Vitamin B9/Folate Juicer Recipe #3 – Leafy Greens Juice
1 handful of spinach
1 handful of kale
2 apples (to sweeten)

Directions: If the apples are organic they can be juiced whole to take advantage of the dense concentration of antioxidants in the peel, otherwise it is better to peel them to cut down on the amount of pesticides that make it into the juice. The kale and spinach will just need a good rinse before juicing.



To your health
Darren Haynes


Juicing recipes for Vitamin B6 – Juicing for Pyridoxal Phosphate


Juicing Recipes for Vitamin B6

Vitamin B6, also known as pyridoxal phosphate, is an essential vitamin of the B vitamin family of nutrients. Like other B vitamins, vitamin B6 is required for breaking down carbohydrates, fat and protein into energy for the body to use. In particular, vitamin B6 is very important in the breakdown of amino acids (the building blocks of protein) and low levels of vitamin B6 in the body will result in impaired protein digestion. Vitamin B6 is also essential for the creation of red blood cells and certain aspects of our nervous system.

The daily recommended dose of vitamin B6 is 1.3mg for healthy adults and 1.7g for those over 50 years of age. Older people require more to keep their digestion in good shape. The recommended daily dose for pregnant/lactating women is 1.9mg. The best food sources for vitamin B6 is meat, wholegrains, nuts and some fruits and vegetables such as sweet potatoes and guava are a good source. Below is a chart displaying the best fruits and vegetables that are practical for juicing and are fair sources of vitamin B6 too!


Best Fruits and Vegetables to Juice for Vitamin B6 – Riboflavin

FruitsAmount
(mg per one cup)
VegetablesAmount
(mg per one cup)
Grapes0.13Broccoli0.521
Guava0.744Celery0.323
Mango.227Green Pepper0.239
Pineapple0.185Potato0.727
Pomegranate0.211Sweet Potato2.342
Watermelon0.065
Data Courtesy of USDA Food and Nutrition Center

Juicing Recipes for Vitamin B6/Pyridoxal Phosphate-

Vitamin B6 Juicer Recipe #1 – Guava Goodness
3 cups of guava (any color)

Directions: Choose ripe pink guava for the most juice yield. Only put the flesh of guava in your juice extractor.

Vitamin B6 Juicer Recipe #2 – Sweet Potato Perfection
1 sweet potato
4 carrots
1 apples(to sweeten)

Directions: If the apples are organic they can be juiced whole to take advantage of the dense concentration of antioxidants in the peel, otherwise it is better to peel them to cut down on the amount of pesticides that make it into the juice. Chop out the eyes and stem from the sweet potatoes and top the before juicing them.



To your health
Darren Haynes

Juicing Recipes for Vitamin B5 – Juicing for Pantothenic Acid


Juicing Recipes for Vitamin B5

Vitamin B5, also known as pantothenic acid, is an essential vitamin needed for a wide variety of important metabolic functions involved with releasing energy from the food that we eat. There are no serious side effects or toxicity levels reported with this vitamin other than minor symptoms. so now upper limit has been set. At doses of 10mg or more a day some people may experince mild intestinal stress and diarrhea at the very worst. In animal studies, high doses of vitamin B5 (150mg per kg pf body weight per day) resulted in significant reductions in LDL “bad” cholesterol blood levels and triglyceride levels. Although the same study has not yet been undertaken with human volunteers, it looks promising that vitamin B5 in large doses may help those with high cholesterol and triglyceride levels and help to combat the present epidemic that is heart disease.

Deficiency of this vitamin is rare as it is avaible in many common food sources such as meat, fish, eggs and wholegrains. Some fruits and vegetables such as avocadoes, guava and broccoli are also descent sources. The daily recommended dose for adults is 5mg, lactating/pregnant women 6-7mg and children 2-4mg. Below is a chart displaying which fruits and vegetables are highest in vitamin B5/Pantothenic acid and are also practical for juicing.

Best Fruits and Vegetables to Juice for Vitamin B5 – Pantothenic Acid

FruitsAmount
(mg per 100g)
VegetablesAmount
(mg per 100g)
Black Currant0.398Broccoli0.573
Grapefruit0.189Brussel Sprouts0.309
Guava0.451Potatoes0.281
Pomegranate0.377Sweet Potatoes0.800
Raspberries0.329
Watermelon0.221
Data Courtesy of USDA Food and Nutrition Center

Vitamin B5/Panthothenic Acid Juicer Recipes -


Vitamin B5 Juicing Recipe #1 – The Black Melon
2 Cups of Black Currant
2 cups of watermelon

Directions: Rinse blackberries well and use only the flesh of the watermelon. Put ingredients into your juice extractor and enjoy!

Vitamin B5 Juicing Recipe #2 – Sweet Veggies
2 carrots
1 cup of broccoli
1 sweet potato
2 apples

Directions: Top carrots. Remove eyes and stem from potatoes. Remove stem from apples. If organic, all ingredients can be juiced with their skins to increase the amount of antioxidants in this juicing recipe. Non-organic produce should be peeled to cut down on pesticides in the juice

Vitamin B5 Juicing Recipe #3 – Breakfast Buddie
1 large grapefruit
2 oranges

Directions: Peel grapefruit and oranges, juice and enjoy!

In Health
Darren Haynes

Juicing Recipes for Vitamin B3 – Juicing for Niacin


Juicing Recipes for Vitamin B3

Vitamin B3, also known as niacin, is an essential nutrient needed for the break down of food into energy. Vitamin B3 is also required for the repairing of damaged DNA cells and the production of natural steroidal hormones by the adrenal glands. The recommended daily dosage of vitamin B3 is 16mg for men, 14mg for women, 17-18mg for lactating/pregnant women and 9-16mg for children. Just like vitamin B1 and B2, vitamin B3 in general is found most abundantly in meat, dairy and whole grains but is also present in some fruits and vegetables that we can juice to supply ourselves with this vitamin.

Best Fruits and Vegetables to Juice for Vitamin B3 – Niacin

FruitsAmount
(mg per 100g)
VegetablesAmount
(mg per 100g)
Guava1.084Potatoes1.066
Lychee0.603Sweet Potatoes0.577
Mango0.584
Nectarine1.125
Peach0.806
Data Provided by USDA Food & Nutrition Center

Vitamin B3/Niacin Juicer Recipes -


Vitamin B3 Juicing Recipe #1 – Mango Madness
3 medium sized mangoes

Directions: Peel mangoes and remove stone and put only the flesh of the mango in your juice extractor. Mango juice is heaven.

Vitamin B3 Juicing Recipe #2 – Peacherine Juice
2 peaches
2 nectarines

Directions: Remove stones from nectarines and peaches. There is no need to peel them if they are organic, otherwise it is better to do so to minimize the amount of pesticides in the juice.

Vitamin B3 Juicing Recipe #3 – Sweet Veggies
2 carrots
1 sweet potato
2 apples

Directions: Top carrots. Remove eyes and stem from potatoes. Remove stem from apples. If organic, all ingredients can be juiced with their skins to increase the amount of antioxidants in this juicing recipe. Non-organic produce should be peeled to cut down on pesticides in the juice

Best Wishes in Your Health
Darren Haynes