Juicing recipes with calcium & Iron

Vegetable (raw)	Amount of calcium per cup
Kale	90mg
Beet Greens (beets flesh)	45mg 22mg
Amaranth leaves	60mg
Bok Choy	71mg
Celery	40mg
Carrots	42mg

information courtesy of USDA nutrient database

Fruits	amount of calcium per cup
Blackberries	42mg
Oranges	80mg
Grapefruit	35mg
Raspberries	31mg
Apple (with skin)	medium-sized apple (not cups) 11mg

data courtesy of USDA nutrient database

Calcium Juice Recipes

#1 Breakfast Blend
3 cups of orange
1 cup of grapefruit
Calcium content 275mg
#2 Apple Juice With Calcium Greens
1 apple
3 cups of kale
1 cup of celery
calcium content 321mg
#3 Beets and Carrot Juice Calcium
4 cups of carrots
1 cup of beets (flesh)
1 cup of beets greens
Calcium content 237mg

Juicing for Iron

While most leafy greens are a great source of non-heme iron, spinach is one exception. Spinach is much lower in iron content that other leafy greens, and more importantly it contains substances that actually interfere with iron absorption in the stomach. So spinach should really be avoided all together. Those leafy greens highest in iron include swiss chard, kale, bok choy, amaranth leaves. Beets are also a great source of iron and a great way to help sweeten the bitter juice of leafy greens. Stirring spirulina into our juices is also a great idea, since this is one of the richest plant sources of iron.

Vegetable	Amount of iron per cup
Spirulina (dried)	2.24 mg
Swiss Chard	0.58 mg
Kale	0.31 mg
Bok Choy	0.29 mg
Beets	1.34 mg
Amaranth	1.16 mg

Data Courtesy of USDA Food and Nutrition Center Consuming vitamin C with iron rich foods is a very good idea, since it increases iron absorption by 30%. This is to our advantage when juicing for iron because all vegetables and fruits contain vitamin C to some degree or another, and leafy greens are a great source of vitamin C.

Juicer Recipes for Iron

#1 – Beetsy Greens
2 beets
1 handful of kale
1 handful of bok choy

#2 – Applesy Greens
2 apples
1 handful of amaranth leaves
1 handful of bok choy
With both of the above recipes – any of the leafy greens can be swapped out for another of the leafy greens in the chart above. Greens are not the tastiest things when juiced, which is why the apples and beets are used, so experiment a little to find which greens work best for you should you find one is too unpalatable