Nature's Fruit Punch

During the flu and cold season, sustaining a strong immune system is crucial. The combination of ingredients in this recipe makes it an excellent choice for fortifying your body's defenses. Vitamin C from oranges and lemons, along with the antioxidants found in apples and beets, work synergistically to help strengthen immune function. Moreover, the anti-inflammatory properties of ginger can further help reduce the severity and duration of colds or flu. Incorporating this delicious juice into your diet can be particularly beneficial in these months when illnesses are prevalent.

These ingredients are packed with phytonutrients, which are natural compounds found in plants that provide numerous health benefits. Lets break down each ingredient and talk more about the specific benefits each one has on your health!

Carrots

• Phytonutrients: Rich in beta-carotene, lutein, and zeaxanthin.

• Benefits:

  • Beta-carotene is converted to vitamin A, essential for maintaining healthy vision, skin, and immune function.

  • Lutein and zeaxanthin are antioxidants that help protect the eyes from harmful blue light and may reduce the risk of age-related macular degeneration.

Apples

• Phytonutrients: Contains quercetin, catechins, and chlorogenic acid.

• Benefits:

  • Quercetin is known for its anti-inflammatory and antihistamine effects, which can help reduce allergy symptoms and boost overall immune health.

  • Catechins are antioxidants that support heart health by improving blood vessel function and lowering blood pressure.

Lemons

• Phytonutrients: High in vitamin C, flavonoids (like hesperidin and diosmin), and limonoids.

• Benefits:

  • Vitamin C is crucial for immune function, aiding in the production of white blood cells, which help combat infections.

  • Flavonoids exhibit antioxidant properties and can enhance the antioxidant capacity of vitamin C, providing even greater protection against oxidative stress.

Ginger

• Phytonutrients: Contains gingerol, shogaol, and paradol.

• Benefits:

  • Gingerol has potent anti-inflammatory and antioxidant effects, which can reduce muscle pain and soreness, and support digestion.

  • Shogaol is effective in reducing nausea, especially during cold and flu seasons, making ginger a comforting addition to the juice.

Beets

• Phytonutrients: Rich in betalains (betacyanin and betaxanthin), nitrates, and fiber.

• Benefits:

  • Betalains work as powerful antioxidants that can reduce inflammation and oxidative stress in the body.

  • Nitrates are converted to nitric oxide, promoting better blood flow and vascular health, which is vital for overall well-being.

Oranges

• Phytonutrients: Loaded with vitamin C, flavonoids (like hesperidin), and carotenoids.

• Benefits:

  • The vitamin C content boosts immune function, aiding in the prevention of colds and flu.

  • Hesperidin supports circulation and has anti-inflammatory properties, which contribute to overall cardiovascular health.

Now that you're aware of the nourishing ingredients and the health benefits derived from just one juice, let's explore the recipe and see how to prepare it!

Nature's Fruit Punch Recipe

Ingredients:

• 10 Carrots

• 4 Apples

• 2 Lemons

• 1/4 - 1 whole piece of Ginger (adjust for spiciness)

• 2-3 Beets (approximately 2 lbs)

• 1 Orange

Instructions:

1. Thoroughly wash all of your produce.

2. Peel the skins from all produce except the apples. Apple skins contain beneficial nutrients, so leave them on.

3. Roughly chop the produce, using the photo below as a guide for size and shape.

   

4. If using a juicer, juice in this order for best results:

   • Start with the softest ingredients (lemons, oranges, and ginger).

   • Next, juice the beets.

   • Then add the carrots.

   • Finish with the apples.

   Tip: Juicing apples last helps push any remaining juice through the machine, maximizing nutrients and naturally “cleaning” the juicer.

5. No juicer? No problem! See the juicing tip below for instructions on how to make this recipe using a blender.

6. Pour, enjoy, and feel good knowing you just gave your body a nutrient boost

This recipe yields approximately five 16-oz servings of juice. I like to store mine in mason jars, which are perfect for easy grab-and-go convenience while keeping the juice sealed in an airtight container. The juice stays fresh for about four days, so be sure to enjoy it soon ... though I promise that won’t be a problem!

Juicing Tip:

While a juicer is often the go-to tool for creating juice quickly, don't worry if you don't have one at hand! You can still enjoy this refreshing drink by using a blender. Simply combine all the ingredients in the blender with about 16-20 oz of water, and blend until fully incorporated. Once blended, strain the mixture using a very fine strainer over a bowl. To extract every drop of juice, use a whisk to push the pulp down, allowing the juice to pour out while retaining the pulp in the strainer. This method provides an excellent alternative, ensuring you can enjoy the health benefits without the need for a juicer.

Enjoy your Nature's Fruit Punch, knowing that each sip is a delicious step towards better health!