JUICE FOR STRONGER BONES
Most of the fruits and vegetables we consume provide the variety of nutrients and minerals essential and necessary for the health and strengthening of our musculoskeletal structure.
However, there are minerals in the body which directly affect the formation of bones such as calcium, magnesium and vitamin D. Other essential nutrients include folate, vitamin B6 and B12, vitamin C and K, manganese, boron, silicon and zinc .
To benefit our bone structure and prevent pathological conditions such as osteoporosis, it is useful to include fruits and vegetables rich in calcium and magnesium in our diet.
But this is not the only choice to adopt.
While it is important to select the right nutrients it is just as essential to avoid the “anti-nutrients”.
A high intake of refined ingredients, especially sugar, can cause calcium removal from the bones.
To help absorb calcium and magnesium, or other nutrients, it may be useful to add raw, unprocessed coconut oil to your daily diet.
How to prepare the juice
For this recipe I will use my juice extractor
2 apples cut into chunks
1 pear cut into chunks
1 small cucumber
1 broccoli or a handful of curly cabbage leaves
1/2 celery stalk
Add all the ingredients one at the time to the extractor.
Gently stir the obtained juice and consume it immediately
NUTRITIONAL PROPERTIES OF THE INGREDIENTS IN THIS RECIPE AND LINKS TO STUDIES
Benefits to our hormones
Recent studies have shown that cucumbers contain powerful lignans that bind with oestrogen-related bacteria in the digestive tract, thereby helping to reduce the risk of various cancers, such as breast, uterine, ovary and prostate cancer.
Cucumbers are a food rich in nutrients such as vitamins A, C, K, magnesium, silicon, potassium and manganese. They also contain a high amount of antioxidants and enzymes such as erepsin, which helps digest the proteins and destroy parasites, especially tenia, thus carrying out a protective action on the intestinal tract.
Researchers at the University of Valencia in Spain have discovered that they contain phytonutrients called “cucurbitacine” that studies demonstrate to have anti-cancer properties [Link to study] as they can lead to the death of cancerous cells.
Cucumbers consist of 95% water, they promote diuretic action and help dissolve uric acid deposits that favour the formation of kidney stones.
Useful in preventing certain types of migraines
As cucumbers are a highly hydrating food, they have been used as a natural remedy against headaches. [Link to study] This is because one of the possible triggers for migraines is dehydration and many studies show that foods containing high-water content as well magnesium, such as cucumbers, have a re-balancing effect on body fluids.
Finally, cucumbers have a detoxifying and soothing action on the intestinal tract, so it is indicated for conditions such as gastritis, acidity, indigestion and ulcers.
The electrolytes contained in the cucumber make sure that the hydratying action reaches deep into cells and tissues.
Rich in nutrients
Rich in vitamin K, C, A, B6 and folate, but also manganese, magnesium, potassium, phosphorus and calcium. It is not surprising to know, therefore, that the consumption of broccoli brings many benefits to our health. Particularly on the heart and brain helping to prevent heart attacks, keep the arteries free and balance cholesterol and high blood pressure.
It is also a valuable aid to our beauty, containing high amounts of vitamin A, broccoli help to keep our skin toned and to safeguard our eyes and liver.
This plant improves the ability of the body to fight cancer in various ways, thanks to antioxidants, to regulating enzymes and controlling apoptosis and cell cycle. [Link to study]
In our diet, broccoli is one of the best tumour prevention as a source of isotiocianates that fight cancer by lowering oxidative stress, neutralizing carcinogens and fighting toxins. [Link to study]
Sulpharane, another isothiocyanate and potent phytochemistry contained in large quantities in broccoli, helps fight toxins in our body.[Link to study]
Benefits for digestion
In addition to promoting heart health, high fibre foods help keep our intestinal tract healthy and prevent constipation. The isothiocyanate sulforaphanes also fight against harmful bacteria within the intestine and prevent oxidation that can again cause inflammation in the digestive organs.
Studies conducted by the Division of Clinical Pharmacology at the University of Science of Tokyo found that by feeding mice a diet high in broccoli consumption, there was a reduction in bacterial colonization, a lower expression of tumour growth and inflammation, and a greater antioxidant activity. [Link to studies]
Cruciferous vegetables are linked to a low risk of breast and cervical cancer.
Apples are rich in fibre called pectin. Pectin is classified as soluble, fermentable and viscous fibre, rich in health benefits.
Benefits of neurological health
A study published in the Journal of Food Science in 2008 found that eating this fruit can have neurological benefits [Link to study]
Researchers have found that regular consumption of this food can have a protective effect on neurons against oxidative stress induced neurotoxicity and help reduce the risk of neurodegenerative disorders such as Alzheimer’s disease.
Cardiovascular benefits and cholesterol effects
Apples are extremely rich in antioxidants, flavonoids and dietary fibre.
Phytonutrients and antioxidants in apples can help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. Additionally, apple consumption has been associated with a decrease in the risk of thrombotic stroke [Link to study]
Various studies have linked regular consumption of soluble fibre with a slower accumulation of cholesterol-rich plaque in the arteries. When plaque develops within the arteries, it can reduce blood flow to the heart, causing coronary heart disease. Apples, in particular, seem to have a direct effect on LDL cholesterol reduction.[Link to study]
Apples also help to detoxify us, thanks to the high content of quercetin, an antioxidant that acts as a natural anti-histamine and can help stimulate and strengthen the immune system, especially during periods of stress.
A valuable help to prevent osteoporosis
Pears have a high content of fibre, vitamin C, antioxidants and essential substances for the health of our bones such as vitamin K and boron.
In fact, vitamin K greatly reduces the risk of bone problems as it “activates” with other essential substances such as calcium, magnesium and phosphorus in the prevention of skeletal fractures.
Boron is important because it helps maintain strong bones, improves bone mineral density and improves muscle mass.
Helps with diabetes
In a study conducted on over 9,600 adults aged 25-74 for a period of about 20 years, researchers at the Centres for Disease Prevention and Control have found that consumption of at least five types of fruit and vegetables of various types , every day, greatly reduces the risk of developing diabetes.
Pears, in particular, contain a low glycemic index due to the high amount of fibre that allows a slower release of sugar in the blood
Le pere, in particolare, contengono un basso indice glicemico dovuto all’alta quantità di fibra che permette il rilascio più lento dello zucchero nel sangue.
Curly kale is a precious food containing a lot of fibre, a valuable ally for our intestinal tract.
It is also rich in nutrients, vitamins, folate and magnesium.
Regular fibre consumption has been shown to be able to reduce cortisol, the main stress hormone, stabilize insulin and blood sugar, and lower the bad oestrogen.
Rich in nutrients
Curly kale is rich in vitamin C and iron, essential for the formation of haemoglobin and enzymes, oxygen transport to various parts of the body, cell growth and liver function.
This food also contains calcium and vitamin K, necessary for bone health and for proper blood clotting, as well as antioxidants, such as carotenoids and flavonoids, which help protect you from various types of cancer.
Curly kale is rich in vitamin A, essential for the health of the eyes and skin. This important nutritional profile makes this food an essential ingredient for our immune system and our metabolism.
The anti-inflammatory properties of this variety of kale are due to omega-3 fatty acids, which help fight arthritis, asthma, and disorders resulting from reduced immune defence.
The content of fibre and sulphur makes curly kale a good detoxifying food, helping in this way to keep the liver healthy.
Natural Anti-cancer Properties
Another precious substance contained in curly kale, as well as in other plants belonging to the cruciferous family, is sulforaphane. Studies have shown that this valuable phytochemical helps to fight the formation of tumours at molecular level. [Find study1 here] [Find study2 here]
Celery is an excellent source of antioxidants and enzymes, in addition to vitamins and minerals such as vitamin K, vitamin C, potassium, folate and vitamin B6.
It lowers high cholesterol
In a study conducted by the Department of Pharmacology at the University of Singapore, the effect of celery extract administered to rats that followed a fat-rich diet for eight weeks was demonstrated, alongside a control group that was not given the extract. During this time it was observed that rats that had consumed celery showed significantly lower levels of lipids in their blood [Link to study] than the control group that had not received the extract.
Celery can help control the levels of high blood pressure
The benefits of celery to lower blood pressure come from its seeds, which contain exotic, methanolic and aqueous-ethanol extracts that improve circulation, decrease inflammation and control blood pressure. [Link to study]
Protective hepatic property
A study demonstrates how a high-celery diet, as well as chicory and barley, can be useful for people with high cholesterol-related liver disease [Link to study].