Juicer Recipes – Fruit Phytochemical and Nutrition Facts List
Here is a list of the most commonly used fruits in juicer recipes and their nutritional content. Fruits have a substantial amount of vitamins and minerals that are specified below. I have also included the different phytochemicals found in these fruits. Phytochemicals are naturally occurring bioactive compounds found in plant foods that have potent properties to protect against disease.
apples
o Phytochemicals: Quercetin and Phenolic Compounds.
quercetin – Helps reduce allergy-based inflammation, helps protect against cancer, and supports the lungs against the harmful effects of pollution and cigarette smoke.
Phenolic compounds – have anti-cancer properties and may reduce the risk of heart disease.
o Vitamins – C, K, Niacin, B6, Folate and Pantothenic Acid.
o Minerals – Copper, Manganese and Potassium.
Blackberries
o Phytochemicals: Anthocyanins and Ellagic Acid.
anthocyanins – has been shown to have anti-aging effects.
ellagic acid – It has anticancer properties and the ability to reduce cholesterol.
o Vitamins – C, E, K and folate.
o Minerals – Copper, Magnesium, Manganese and Potassium.
blueberries
o Phytochemicals: Anthocyanins and Ellagic Acid.
anthocyanins – (see blackberries).
ellagic acid – (see blackberries).
o Vitamins – C, E, K, Thiamin and Riboflavin.
o Minerals – Manganese.
cantaloupe melon
o Phytochemicals: Beta-carotene.
beta caroteneit keeps our mucous membranes intact, reduces the risk of heart disease and cancer, improves the immune system, helps prevent dry and chapped skin, reduces aging and is well known for keeping eyes healthy.
o Vitamins -A, C, Niacin, B6 and Folate.
o Minerals – Magnesium, Manganese and Potassium.
Grapefruit
o Phytochemicals: Lycopene, Hespiridin, Tangeritin and Limonene.
lycopene (in pink grapefruit), protects against breast, lung, prostate and skin cancer. It can also reduce the risk of heart disease.
hespiriden – Reduces the risk of heart disease.
Tangeritin – Anticancer properties and reduces the risk of heart disease.
limonene – has anticancer properties and the ability to dissolve gallstones.
o Vitamins – A, C, pantothenic acid and folate.
o Minerals – Potassium.
sweet melon
o Phytochemicals: N/A.
o Vitamins – C, thiamin, niacin, B6, pantothenic acid and folic acid.
o Minerals – Copper and Potassium.
Kiwi
o Phytochemicals: Lutein, Anthocyanins and Ellagic Acid.
lutein – Reduces the risk of cataracts and macular degeneration.
anthocyanins – (see blackberries).
ellagic acid -(see blackberries).
o Vitamins – A, C and E.
o Minerals – Copper, Magnesium, Phosphorus and Potassium.
lemon and lime
o Phytochemicals: Limonene, Hespridin and Tangeritin.
limonene -(see grapefruit).
hespiriden – (see grapefruit).
Tangeritin – (see grapefruit).
o Vitamins – C, B6 and Folic Acid.
o Minerals – Potassium.
handles
o Phytochemicals: Beta-carotene.
beta carotene – (see cantaloupe melon).
o Vitamins – vitamins A, C and B.
o Minerals – Magnesium and Potassium.
Peaches and Nectarines
o Phytochemicals: Lycopene and Lutein.
lycopene – (see grapefruit).
lutein – (see kiwi).
o Vitamins – A, C and Niacin.
o Minerals – Potassium.
oranges
o Phytochemicals: Hespiridin, Tangeritin and Zeazanthin.
hespiriden – (see grapefruit).
Tangeritin – (see grapefruit).
Zeazanthine – a study has found that this chemical may reduce the risk of developing rheumatoid arthritis.
o Vitamins – A, C – Thiamin and Folate.
o Minerals – Calcium and Potassium.
papaya
o Phytochemicals: beta carotene (see cantaloupe).
o Vitamins – A, C, E, K and Folate.
o Minerals – Potassium.
pears
o Phytochemicals: Quercetins.
Quercetins– (see apples).
o Vitamins C, K.
o Minerals – Copper.
pineapple
o Phytochemicals – N/A.
o Vitamins – C, Thiamin and B6.
o Minerals – Copper and Manganese.
raspberries
o Phytochemicals: Lutein and Ellagic Acid.
lutein – (see kiwi).
ellagic acid – (see blackberries).
o Vitamins – C, Riboflavin, Niacin and Folate.
o Minerals – Copper, Magnesium, Manganese and Potassium.
red grapes
o Phytochemicals: Reveratrol, Ellagic Acid and Quercetin.
resveratrol – thins the blood, so it helps reduce blood clotting, has anti-cancer properties, especially for the colon, and helps reduce heart disease.
ellagic acid – (see blackberries).
quercetin – (see apples).
o Vitamin – C, Thiamin and B6.
o Minerals – Manganese and Potassium.
strawberries
o Phytochemicals: Anthocyanins and Ellagic Acid.
anthocyanins – (see blackberries).
ellagic acid – (see blackberries).
o Vitamins – C, K, Riboflavin, B6, Pantothenic Acid and Folate.âEUR¨
o Minerals – Copper, Iodine, Magnesium, Manganese and Potassium.
Watermelon
o Phytochemicals: Lycopene.
lycopene – (see grapefruit).
o Vitamins – A, C, Thiamin and B6.
o Minerals – Magnesium and Potassium.
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