Vitamin A
Vitamin A occurs naturally only in animals. However, some plants contain substances called ‘carotenes’ or ‘provitamins A’, which the body converts to vitamin A.

Vitamin A is essential for the development of the growing foetus. It also helps maintain the skin, eyes, urinary tract and lining of the nervous, respiratory and digestive systems. It is especially necessary for the growth of bones and healthy teeth. Beta-carotene is a known anti-oxidant that helps prevent and heal certain forms of cancer.

Common sources suitable for juicing
The fruit and vegetables that provide carotenes include apricots and melons and green or yellow vegetables, especially alfalfa, broccoli, capsicum, carrot, cress, parsley, spinach and turnip greens.

Health benefits
Vitamin A increases the body’s resistance to infection of the urinary and respiratory tracts, maintains skin in a moist condition and keeps it free from dermatosis, is essential for proper growth and vision, increases resistance to colds, promotes and maintains good digestion and appetite and is essential for lactation and reproduction.

Signs of deficiency
A lack of vitamin A can result in dry, scaly skin; retarded growth; poor bone and teeth development; lack of stamina; diarrhoea; sinus troubles; catarrh; ear abscesses; night blindness; loss of appetite and poor digestion; formation of gall and kidney stones; sterility; respiratory infections and lowered resistance to skin infections.

Vitamin B 1
Vitamin B 1 (thiamine) is necessary for the metabolism of fats and carbohydrates and it helps the heart and nervous system to function properly. Vitamin B 1 is not stored by the body for any length of time so needs to be consumed regularly.

Common sources suitable for juicing
Minute amounts of vitamin B 1 are found in most fresh fruit and vegetables.

Health benefits
Vitamin B 1 aids appetite, absorption of foods and digestion; promotes growth; increases resistance to infection; is essential for nerve tissuesmto function properly; is required to increase the weight and accelerate the growth of children; influences intestinal mobility; plays a role in carbohydrate metabolism; is essential for lactation; aids liver function and improves muscle tone.

Signs of deficiency
A lack of vitamin B 1 can result in poor appetite, slow heartbeat, general weakness, nervousness, intestinal and gastric disorders, poor lactation, erosions and ulcers of the stomach, hypertrophy of adrenals and pancreas, beriberi, depression, constipation, irritability and sciatica.

Vitamin B2
Vitamin B2 (riboflavin) is essential for cell respiration. It also promotes tissue repair and healthy skin.

Common sources suitable for juicing
Capsicum, mushrooms and all leafy green vegetables are high in vitamin B2 and are suitable to juice.

Health benefits
Vitamin B2 increases resistance to disease; delays degeneration; improves skin and eye conditions; aids liver, kidney and heart function; is essential for the healthy function of the gastro-intestinal tract; helps the body assimilate iron and aids protein metabolism.

Signs of deficiency
A lack of vitamin B2 can result in cracked lips; lip and tongue inflammation; burning, itching eyes; cataracts; photophobia; blurred vision; retarded growth; digestive disturbances; loss of hair; loss of weight; pellagra; vaginal itching; oily skin and hair and birth deformities.

Vitamin B3
Vitamin B3 (niacin) is a co-enzyme in fat synthesis and is essential to hydrogen transportation. It also helps to maintain healthy skin.

Common sources suitable for juicing
Minute amounts of vitamin B3 are found in most fruit and vegetables, especially sprouts and citrus fruit.

Health benefits
Vitamin B3 builds mental health, aids the nervous system, maintains appetite and aids the adrenal glands.

Signs of deficiency
A lack of vitamin B3 can result in pellagra, gastro-intestinal troubles, skin and neurological changes, irritability, bad breath, ulcers and insomnia.

Vitamin B5
Vitamin B5 (pantothenic acid) stimulates the adrenal glands and is associated with the production of adrenal hormones as well as the development and growth of the central nervous system. It is said to protect against damage caused by excessive radiation, and is an essential co-enzyme in carbohydrate, fat and protein metabolism.

Common sources suitable for juicing
Vitamin B5 is found in all green vegetables, especially sprouts, and citrus fruit.

Health benefits
Vitamin B5 aids the production of adrenal hormones, is central to the development and growth of the nervous system, promotes natural anti-bodies, maintains healthy skin and hair and aids liver function.

Signs of deficiency
A lack of vitamin B5 can result in psychosomatic disorders, low blood sugar, low blood pressure, cramps, insomnia, allergies, asthma, loss of appetite, nausea, abdominal pain, repeated infections, fainting sensations, disturbed electrolyte and water balance and stress.

Vitamin B6
Vitamin B6 (pyridoxine) is essential in some thirty enzyme reactions, the metabolism of protein and lipids, the synthesis of the non-essential amino acids and in the production of hormones and bile. It is essential for healthy teeth, gums, blood vessels, nervous system and red blood cells.

Common sources suitable for juicing
The fruit most suitable for juicing that are high in vitamin B6 are oranges, lemons and bananas. All vegetables, but especially cabbage, provide vitamin B6.

Health benefits
Vitamin B6 is essential for the nervous system; promotes good appetite; maintains healthy teeth, gums, blood vessels, and red blood cells; aids liver function and is beneficial to pregnant women.

Signs of deficiency
A lack of vitamin B6 can result in depression, sleepiness, loss of appetite, nausea, seborrhoeic dermatosis, sore lips and tongue, conjunctivitis, pains in the arms and legs, hypochromic anaemia, convulsions, premenstrual oedema, muscular weakness and infections.

Vitamin B9
Vitamin B9 (folic acid) is a co-enzyme to B 12 and is consequently essential in the formation of red blood cells. It is also important in the production of antibodies.

Common sources suitable for juicing
The vegetables most suitable for juicing that are high in vitamin B9 include all leafy green vegetables, beans and mushrooms.

Health benefits
Vitamin B9 aids the gastro-intestinal tract and helps build healthy blood.

Signs of deficiency
A lack of vitamin B9 can result in megablastic anaemia, diarrhoea, menstrual problems, dropsy and malabsorption syndromes.

Vitamin B12
Vitamin B 12 (cyanocobalamin) is essential for the development of red blood cells and assists in the proper function of the nervous system.

Common sources suitable for juicing
Mushrooms are high in vitamin B12 and can be juiced successfully.

Health benefits
Vitamin B 12 is necessary for the growth and formation of blood cells and body tissue, promotes nerve cell regeneration and is recommended for vegetarians.

Signs of deficiency
A lack of vitamin B12 can result in anaemia, dermatosis and neuritis.

Vitamin B13
Vitamin B13 (orotic acid) is essential in the synthesis of the nucleic acids and is vital to the regenerative process. Some therapists regard it as a specific remedy in the treatment of multiple sclerosis.

Common sources suitable for juicing
All root vegetables are high in vitamin B 13 and can be juiced successfully.

Health benefits
Vitamin B 13 promotes the excretion of uric acid, aids the development of heart muscle and assists in the assimilation of minerals into the cell.

Signs of deficiency
Any severe systemic degeneration may result from a gross lack of vitamin B 13, although this has not been proved.

Choline
Choline is another of the B-complex vitamins. It is essential for proper fat metabolism, in which it seems to work with inositol and lecithin and vitamins A, D, B and K, and minimises deposits of fat and cholesterol. Choline is also necessary for the synthesis of the nucleic acids and is one of the important members of the B-complex associated with the formation of the myelin sheathing of nerves.

Common sources suitable for juicing All leafy green vegetables are high in choline and can be juiced successfully.

Health benefits
Choline helps in the maintenance of healthy arteries.

Signs of deficiency
A lack of choline can result in raised blood pressure, cirrhosis, fatty degeneration of the liver, atherosclerosis, muscle weakness and degeneration of the kidneys, adrenals, lungs, eyes and heart.

Inositol
Another B-complex vitamin, inositol is a fat dissolver and partner to choline. It is one of the active ingredients in lecithin and an important factor in the health of the heart muscles and brain-cell nutrition.

Common sources suitable for juicing
Citrus fruit and green vegetables are high in inositol and can be juiced.

Health benefits
Inositol maintains healthy hair, delays hardening of the arteries and promotes growth and cell survival in bone marrow, eye membranes and intestines.

Signs of deficiency
A lack of inositol can result in loss of hair, retarded growth, reproduction failure, dermatitis, constipation and high blood-cholesterol levels.

Vitamin C
Vitamin C (ascorbic acid) is used in healing as an anti-inflammatory and to treat allergies, infections and shock. It is essential for sound bones and teeth.

Common sources suitable for juicing
Acerola berries, citrus fruit, rosehips, tomatoes, capsicum, chillies, parsley and all green vegetables, especially broccoli and cabbage, are high in vitamin C and can be juiced successfully.

Health benefits
Vitamin C promotes bone and tooth formation and growth, improves appetite, raises resistance to infection and bacterial toxins, keeps blood vessels in a healthy condition, protects the heart, distributes and diffuses calcium to tissues from the blood and is necessary for normal adrenal function.

Signs of deficiency
A lack of vitamin C can result in physical weakness, a shortness of breath, rapid heart action and respiration, tendency to disease of the heart and blood vessels, restlessness, impaired digestion, headaches, defective teeth, swollen spongy gums, poor lactation, tender joints, broken bones that won’t knit, bone abscesses, a decrease in resistance to infection, peptic and duodenal ulcers, secondary anaemia, a reduction of haemoglobin, impaired adrenal function, scurvy, bruising and a sallow complexion.

Bioflavonoids
Bioflavonoids are a complex of vitamins known variously as vitamin P, citrin, hesperidin and rutin — all of which are considered part of the vitamin C complex. They have a strengthening effect in the capillary walls, and act as an anticoagulant and antihistamine. Bioflavonoids also prevent the destruction of vitamin C in the body by oxidation, and are beneficial in a supporting role in all the conditions for which vitamin C is a specific remedy.

Common sources suitable for juicing
The pith of grapefruit, oranges, tangerines and lemons is high in bioflavonoids, as are blackcurrants, and all these fruit can be juiced successfully.

Health benefits
Bioflavonoids maintain the walls of small blood vessels; help combat oedema, dropsy, diabetes and diseases of the joints; assist in arresting haemorrhages; aid the treatment of high-blood pressure and cataracts; fight infectious bacteria, viruses and fungi, and assist in ridding the body of drugs, heavy metals and car-exhaust fumes (therefore they could also be seen as preventing the cellular changes that bring about cancer).

Signs of deficiency
A lack of bioflavonoids can result in capillary fragility and ensuing conditions, oedema and bruising.

Vitamin E
Vitamin E (tocopherols) has been known as the heart and geriatric vitamin because of its anti-oxidant properties. It helps prevent the oxidation of polyunsaturated fatty acids in cell membranes and other body structures.

Common sources suitable for juicing
Leafy green vegetables, leeks, cabbage, Brussels sprouts, herbs and sprouts are all high in vitamin B and can be juiced successfully.

Health benefits
Vitamin B is essential for growth after sexual maturity, has been known to counteract sterility, strengthens the heart, appears to have some function in regulating the pituitary gland, stimulates the thyroid gland, promotes vigour, stimulates metabolism, is a known anticoagulant, maintains skin cells and body membranes and heals bums.

Signs of deficiency
A lack of vitamin B can result in sterility, muscle degeneration, miscarriage and deficient lactation.

Vitamin K
Vitamin K (menadione) is essential for the production of prothrombin, a co-enzyme in the blood-clotting process.

Common sources suitable for juicing
All green vegetables suitable for juicing, especially lettuce, cabbage, cauliflower, spinach and alfalfa sprouts, are high in vitamin K.

Health benefits
Vitamin K assists in blood-clotting and in the neonatal period is used to treat and prevent haemorrhagic diseases of babies.

Signs of deficiency
A lack of vitimin K can result in lowered vitality, nosebleed, miscarriage, cellular disease and diarrhoea.

Minerals in Fruits and Vegetables

Calcium
Calcium is usually associated with bone development and maintenance but it actually plays a role in the construction of all tissues. It assists in normal blood-clotting, muscle action, nerve and heart function and maintains the acid/alkaline balance of the blood.

Common sources suitable for juicing
Green leafy vegetables, especially kale and including endive and cabbage, are high in calcium, as are carrots and blackberries.

Health benefits
Calcium assists in the formation of bones and teeth, blood-clotting. maintaining heart rhythm, nerve tranquilisation and transmission, muscle growth and contraction and the permeability of cell membranes.

Signs of deficiency
A lack of calcium can result in heart palpitations: insomnia, muscle cramps, nervous disorders, tooth decay, osteoporosis, brittle fingernails and rickets.

Cobalt
Cobalt helps maintain red blood cells and activates a number of enzymes in the body. It also functions as part of vitamin B12.

Common sources suitable for jucing
All ripe fruit and green vegetables contain cobalt.

Health benefits
Cobalt facilitates the function of haemoglobin.

Signs of deficiency
A lack of cobalt can result in anaemia.

Copper
Although copper is present in small amounts in the body’s tissues, especially the spleen and liver, and in red blood cells, it still needs to be taken in through diet to ensure normal red blood cell formation.

Common sources suitable for juicing
All green vegetables suitable for juicing contain copper.

Health benefits
Copper helps in the formation of red blood cells and enzymes. It also works with vitamin C to produce elastin, which is central to healthy cartilage, ligaments and artery walls and facilitates bone formation, hair and skin colour, the healing and mental process and helps maintain a balanced mental state.

Signs of deficiency
A lack of copper results in weakness, sores that don’t heal, diarrhoea in infants and anaemia.

Iron
Iron phosphate is essential for the formation of haemoglobin and myoglobin in the blood. It is also important in the healing of injuries to the soft tissues and where inflammation and fevers are present and helps break down protein and promotes growth.

Common sources suitable for juicing
Asparagus, lettuce, spinach and apricots are all rich in iron.

Health benefits
Iron helps haemoglobin production, promotes growth in children and increases resistance to stress and disease.

Signs of deficiency
A lack of iron can result in breathing difficulties, brittle fingernails, anaemia, fatigue, constipation and a sore or inflamed tongue.

Magnesium
Magnesium is the main constituent of white nerve fibres. It acts as a catalyst in the utilisation of carbohydrates, fat, protein, calcium, phosphorus and potassium.

Common sources suitable for juicing
All dark green vegetables contain magnesium.

Health benefits
Magnesium aids the body’s acid/alkaline balance and the metabolism of vitamin C and calcium. It also leads to increased energy levels and speeds up the body’s metabolism.

Signs of deficiency
A lack of magnesium can lead to confusion, mood swings, a rapid pulse, tremors and nervousness.

Manganese
Manganese is an essential activator of enzymes and is necessary for normal skeletal development and functioning of the brain and the maintenance of sex hormones.

Common sources suitable for juicing
Manganese is found in apples, apricots, pineapples and all green leafy vegetables.

Health benefits
Manganese facilitates enzyme activation, the utilisation of vitamin B, sex hormone production and the metabolism of vitamin B 1, fat and carbohydrate.

Signs of deficiency
A lack of manganese can result in dizziness, ringing in the ears, hearing loss and a slow metabolism.

Phosphorus
Phosphorus is found in bones, teeth, blood, hair, nerve tissue and the brain.

Common sources suitable for juicing
Any type of bean suitable for juicing is high in phosphorus.

Health benefits
Phosphorus aids the development of bones and teeth, cell formation and repair, energy production, heart-muscle contraction, kidney function, the metabolism of calcium and sugar, vitamin utilisation and nerve and muscle activity.

Signs of deficiency
A lack of phosphorus can result in fatigue, no appetite, difficulty in breathing, obesity and weight loss.

Potassium
Potassium is responsible for the electrochemical balance of tissues of the heart and all other muscles and is the main healing element in the body.

Common sources suitable for juicing
Avocados, beans, corn, endive, garlic, kale, leeks, mushrooms, parsley, parsnips, silverbeet and spinach are all high in potassium.

Health benefits
Potassium aids regular heart beat, rapid growth, muscle contraction, nerve tranquilisation and kidney function.

Signs of deficiency
A lack of potassium can result in acne, continuous thirst, dry skin, constipation, general muscle weakness, muscle damage, insomnia, nervousness, slow irregular heartbeat and weak reflexes.

Silicon
Silicon is a constituent of bone, tissue, organ and nerve sheath, hair, nails and skin.

Common sources suitable for juicing
Strawberries are a wonderful source of silicon.

Health benefits
Silicon helps bone calcification Conditions the skin and ensures a healthy thyroid gland.

Signs of deficiency
A lack of silicon can result in bone decalcification tendonitis and car- diovascular disease.

Sodium
Sodium is the key element in the body and is an important aid in the digestion of food and the viscosity of the blood. It also keeps calcium in solution so that it can reach all the body’s tissues. Sodium controls the distribution of water in the body to stimulate the liver and pancreas. Along with potassium, calcium and magnesium, sodium works to neutralise the acids in the body.

Common sources suitable for juicing
Asparagus, beans, celery, kale, parsley, silverbeet, spinach and turnips are all high in sodium.

Health benefits
Sodium keeps cellular fluid to its normal level, aids proper muscle contraction and maintains the blood and lymph system.

Signs of deficiency
A lack of sodium can result in loss of appetite, intestinal gas, muscle shrinkage, vomiting and weight loss.

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