PHAT Fitness

Juicing Benefits

17 Aug , 2016  

Last month, while visiting my family in Ohio, I got intoduced to juicing. Anyone who knows me knows that I would never in a million years juice. My belief was that “Kale is for killers!”, and I couldn’t believe that people actually blended spinach in their morning smoothies. The thought of it just disgusted me. Or at least that’s how I used to think. 

Thankfully, my mother introduced me to juicing. She told me about all the amazing health benefits that it provide, but I will still skeptical. I had to do my own research, and juice for myself. I thought that it would be terrible in taste, but I found combination that worked best to my liking.

One thing I did find, I preferred ginger, lemon and lime in most of all of my juices. For the green leafy juices, it mask the “earthy” taste. I also found that I enjoyed beet juice very much. I highly suggest playing around with several ingredients to see what your taste buds agree with if you are new to juicing.

Juicing is an excellent way to get your daily dose of fruits and vegetables, especially for those that may not particularly like them raw or cooked. Juicing also provides an adequate amount of macronutrients which will aid in things like digestive health, skin hair and nail growth. 

Need a cleanse or more juicing recipes? Click here to get my seven day juicing detox now! 

Below, are two juices that I have been drinking frequently and common benefits of their ingredients. 

Alkaline Juice


1 cup of spinach or kale

1/2 cucumber

2 stalks of celery including leaves

2 carrots

1/2 green apple

1 thumb ginger 

(I use spinach, kale, dandelion and chard to increase the green juice benefits)

Ingredient Cleansing Benefits:


Contains nearly twice as much iron as other greens, which allows red blood cells to carry more oxygen, strengthens all cells, but particularly those of respiratory system and brain. High fiber content aids intestinal cleansing and regeneration which are great for regulating digestion. Helps reduce cancer risk and macular degeneration. 


Helps protect us from cancer and provides highly absorbable calcium. A cup of kale juice surpasses the calcium content of a glass of milk. It can lower the risk of colon, breast and lung cancer as well as fight osteoporosis, macular degeneration, support the cardiovascular and immune systems, and assist in energy production. 

Dandelion Greens:

Dandelions are one of the most potent greens that help rehabilitate and detoxify the liver, keeping vision in sharp form, detoxifying the kidneys and entire urogenital canal. They are rich in iron, low in calories, high in antioxidants and protein. 

Swiss Chard:

Packed with disease fighting antioxidants. Great for diabetics or anyone at risk for diabetes because it contains acids that help to regulate the blood sugar levels in the body. It contains a high dosage of lutein, an antioxidant that is essential for eye health, and biotin, and important vitamin that promotes hair growth and strength. The stems of swiss chard are full of glutamine, which is an amino acid that with give your immune system a boost and help you recover faster from major surgeries or injuries. 


A great natural diuretic, helps regulate body temperature, aids in cell hydration, waste removal and dissolves kidney stones. Helps with conditions such as eczema, psoriasis, hair loss, weak nails, etc. It also reduces high uric acid in the body that causes inflammation in the joints, muscles and tendons. It helps regulate blood pressure and can even help lower a fever!  


Beneficial for respiratory conditions, such as bronchitis and asthma. Can help lower blood pressure. It is also a natural laxative and diuretic. Kidneys are supported by celery juice and it can even increase libido!  It also acts as an appetite suppressant and can even help insomnia. It is rich in potassium, so it makes a great post-workout juice as it replaces electrolytes. It contains anti-cancer properties and essential amino acids. 


Contains lots of carotenes and minerals which contribute to life extension properties as powerful anti-oxidants. Carrot juice is great for eyes and the immune system as it helps out the production and performance of white blood cells. It can help lower cholesterol and certain skin conditions such as psoriasis and eczema, all while keeping the respiratory system resistant to infections. It reduces the risk of stroke and helps relieve painful joints from rheumatism and arthritis. 


 provides pectin, which contributes to healthy digestion, helps break down toxins, lowers cholesterol, and enhances bowel function. Granny Smith green apples have the lowest sugar content. Also offers many phytochemicals and enzymes, quercetin, Vitamin A (in the peel), Vitamin C, significant potassium, top source of soft fiber,  making it one of the best natural intestinal cleansers. 


 One of the richest dietary sources of antioxidants and naturally occurring nitrates. Nitrates are compounds which improve blood flow throughout the body – including the brain, heart, and muscles. They also help to lower blood pressure. 

Super Skin Juice

I found this juice online and decided to give it a try. I was skeptical because I didn’t know how the sweet potato would make the overall juice taste, but it turned out to be really good! This is currently my favorite juice to drink. 

Ingredient Cleansing Benefits:


Contains vitamins A, which has the ability to reduce inflammation and also act as a natural anti-fungal and antibacterial. Natural antioxidants found in pineapples can help to lighten and even out skin tone, while helping to prevent bacterial infections. In addition, both Vitamin A in Vitamin C have been shown to help fight some of the signs of aging including fine lines, wrinkles, uneven skin tone, sun damaged, and more. 

Sweet Potato:

Can provide enhanced eye health, disease prevention and treatment, and increased vitamin intake. The quercetin in sweet potato juice is good for protecting you against cancer, and can serve as potential therapy for Alzheimer’s disease.


Helps to mitigate the inflammatory effects of high fat, high carbohydrate meals, preventing meal-induced oxidative and inflammatory stress. May also improve your diastolic blood pressure and help reduce LDL (bad) cholesterol levels. 

NOTE: Juices not going to be consumed within 24 hours should be frozen. 

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1 Response

  1. says:

    So you don’t miss out on the fiber, you can add some of the pulp back into the juice or use it in cooking.

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