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Best Foods to Juice to Support Your Muscular System

by Gary Dowse, Juice Chef

Introduction: The Power of Nutrition for Your Muscular System

Our bodies are incredible machines, and just like any machine, they require the right fuel to function optimally. When it comes to our muscular system, in particular, certain foods can play a significant role in supporting muscle health and strength.

In this blog post, we’ll explore 13 foods that are not only delicious but also packed with nutrients that can benefit your muscles. From the humble spinach to the exotic mango, each of these foods offers unique advantages that can help you maintain a strong and healthy muscular system.

Including these foods in your diet can provide your muscles with the nutrients they need to stay strong and healthy.

Whether you’re a fitness enthusiast or simply looking to support your muscular system, incorporating these foods into your meals can be a delicious and beneficial choice.

So, let’s dive in and discover how these foods can be your allies in achieving your fitness goals.

Alfalfa Sprouts

Alfalfa sprouts are not only crunchy and delicious but also packed with nutrients that benefit various systems in the body.

Nutrition: According to nutrition experts, alfalfa is one of the most nutrient-rich foods in the world. The germinated sprouts contain vitamins B1, B2, B3, B6, B17, C, D, E, K, hundreds of minerals,  and14 different amino acids including 8 essential ones.

Digestive System: The high content of fiber in alfalfa sprouts aids in digestion, promoting overall gut health, which is closely linked to immune function.

Immune System: Additionally, alfalfa sprouts contain a range of antioxidants and phytonutrients that support the immune system, helping to protect the body against illness and disease.

Muscular System: Sprouts are a rich source of vitamins C and K, which play crucial roles in supporting the muscular system. Vitamin C is essential for collagen production, which is important for muscle repair and growth, while vitamin K helps regulate calcium, a mineral necessary for proper muscle function. Alfalfa sprouts are a phenomenal source of saponins which are known for their potent anti-inflammatory properties.

Recipes: click here

Asparagus

Asparagus, with its delicate spears and unique flavour, is a versatile vegetable that offers a wide range of health benefits.

Nutrition: Asparagus is also a good source of vitamins and minerals, including vitamin E, vitamin B6, calcium, magnesium, and zinc. Additionally, asparagus contains antioxidants like glutathione and rutin, which help protect cells from damage caused by free radicals.

Cardiovascular/Circulatory System: For the cardiovascular system, asparagus is rich in antioxidants like vitamin C and flavonoids, which help reduce inflammation and oxidative stress in the blood vessels, promoting healthy circulation and reducing the risk of heart disease.

Digestive System: Asparagus is rich in dietary fibre, which helps promote regular bowel movements, prevent constipation, and support a healthy gut microbiome. The prebiotic fibre in asparagus also feed beneficial gut bacteria, promoting overall digestive health. Asparagus is one of the most important Liver healing foods. It has a wealth of flavonoids that are highly anti-inflammatory and act as a natural aspirin to soothe and calm a hot liver.

Muscular System: It is a good source of potassium, which is important for muscle contraction and maintaining electrolyte balance. Additionally, the amino acid asparagine found in asparagus is essential for healthy muscle development and function.

Nervous System: Asparagus is a good source of folate, a B vitamin that is important for nervous system function and the production of neurotransmitters. Folate deficiency has been linked to neurological disorders like depression and cognitive decline.

Recipes: click here

Bean Sprouts

Bean sprouts, with their crunchy texture and mild flavour, are a nutritious addition to any diet. Packed with vitamins, minerals, and antioxidants, bean sprouts offer a range of health benefits for various body systems.

Nutrition: Bean sprouts are a good source of vitamins and minerals, including vitamin C, vitamin K, vitamin A, folate, and manganese. They are also low in calories and fat, making them a healthy addition to meals.

Cardiovascular/Circulatory System: For the cardiovascular system, bean sprouts are rich in vitamin K, which plays a role in blood clotting and may help reduce the risk of heart disease. Additionally, the antioxidants in bean sprouts help reduce inflammation and oxidative stress in the blood vessels, promoting healthy circulation.

Digestive System: Bean sprouts are rich in dietary fibre, which helps promote regular bowel movements, prevent constipation, and support a healthy gut microbiome. The prebiotic fiber in bean sprouts also feeds beneficial gut bacteria, promoting overall digestive health.

Muscular System: Bean sprouts are a good source of potassium, which is important for muscle contraction and maintaining electrolyte balance. Additionally, the amino acids found in bean sprouts are essential for healthy muscle development and function.

Nervous System: Bean sprouts are a good source of vitamin B6, which is important for nervous system function and the production of neurotransmitters. Vitamin B6 deficiency has been linked to neurological disorders like depression and cognitive decline.

Beetroot

Beetroots are regarded as the "jewel" of the vegetable kingdom. They are the sweetest of all vegetables, they're loaded with nutrients and plant-based minerals that can ward off disease and help you experience amazing health.

Nutrition: They are rich in iron and nitric oxide which allows nutrients to flow through the capillaries which are so small that red blood cells can only travel single-file through them.

Cardiovascular / Circulatory System: The folate in beetroot helps lower high levels of homocysteine in your blood. Homocysteine is an amino acid produced when animal proteins are broken down. They can damage and narrow your arteries, which may lead to heart attacks and strokes. The nutritional qualities of beetroot profoundly affect the pulse and the rhythmical pattern of the heart. I like to say that beets help your 'heart beat'.

Immune System: Beetroot leaves can also be eaten or juiced if you have them available. They have known benefits for improving eye health, vitamin K, and vitamin C, for boosting the immune system. The leaves are higher in iron than spinach leaves.

Muscular System: Beetroot is beneficial for the muscular system due to its high content of nitrates, which are converted into nitric oxide in the body. Nitric oxide helps improve blood flow to the muscles, which can enhance exercise performance and reduce fatigue. Additionally, beetroot is rich in potassium, magnesium, and iron, which are important for muscle function, energy production, and oxygen transport. Including beetroot in your diet can support muscle health and improve overall athletic performance.

Recipes: click here

Capsicum

Capsicums, commonly known as bell peppers, often overlooked in juicing, offer impressive nutrition, lots of fresh juice, and a sweet, juicy flavour. Though technically a fruit, they're used as a vegetable. Red, orange, yellow, and green capsicums can be juiced in different combinations for various flavours. While green peppers are "unripe," all colors are edible, with red, orange, and yellow varieties containing higher levels of vitamins, minerals, and antioxidants.

Nutrition: Capsicums contain an impressive amount of vitamin C with up to as much as six times as oranges. Because muscle tissue drinks up vitamin C, helping it process carnitine, a fatty acid that’s essential to muscle growth and recovery, capsicum actually helps build muscle.

Cardiovascular / Circulatory System: They are a good source of vitamins A and K, which are important for heart health. Vitamin A supports overall cardiovascular health, while vitamin K helps prevent the hardening of arteries.

Immune System: They are also packed with vitamin A and beta carotene which can help boost the immune system, improve vision, and help protect the eyes against cataracts.

Muscular System: Capsicum is beneficial for the muscular system due to its rich nutrient content. It is a good source of vitamin C, which is essential for collagen synthesis, a protein that provides structure to muscles, tendons, and ligaments. Additionally, capsicum contains antioxidants like vitamin E and beta-carotene, which help reduce inflammation and oxidative stress in muscles, promoting faster recovery after exercise. The potassium and magnesium in capsicum also support muscle function and help prevent cramping. Incorporating capsicum into your diet can help maintain healthy muscles and support overall muscular health.

Recipes: click here

 

Cashew Nuts

Cashew nuts, with their creamy texture and rich flavour, are not only a delicious snack but also offer a variety of health benefits for different body systems.

Nutrition: Cashew nuts are packed with vitamins and minerals, including vitamin E, vitamin K, and magnesium. They are also a good source of healthy fats, protein, and fibre, making them a nutritious addition to your diet.

Cardiovascular/Circulatory System: For the cardiovascular system, cashew nuts are rich in monounsaturated fats, which can help reduce bad cholesterol levels and lower the risk of heart disease. Additionally, the magnesium in cashews helps regulate blood pressure and maintain a healthy heart rhythm.

Digestive System: Cashew nuts are a good source of dietary fibre, which promotes digestive health by preventing constipation and supporting a healthy gut microbiome. The fibre in cashews also helps regulate blood sugar levels and can aid in weight management.

Nervous System: Cashew nuts contain several nutrients that are beneficial for the nervous system, including magnesium and vitamin E. These nutrients help support brain health and may reduce the risk of neurodegenerative diseases like Alzheimer's.

Muscular System: Cashew nuts are a good source of protein, which is essential for muscle repair and growth. They also contain magnesium, which helps prevent muscle cramps and spasms.

Recipes: click here

Kale

Kale is among the most nutrient-dense foods on the planet. The most beneficial component is its ability to relieve inflammation, thanks to its antioxidants and organic sulphur.

Nutrition: Kale contains isothiocyanates which have been shown to help protect the stomach from H. Pylori bacteria. A nutritionally packed leafy vegetable that contains incredible healing and rejuvenating properties. Kale is rich in omega-3 fatty acids, chlorophyll, amino acids, vitamins A, C, E, K, B-complex and minerals such as iron, magnesium, copper, and potassium.

Cardiovascular / Circulatory System: Kale is high in antioxidants like vitamin C, beta-carotene, and flavonoids. These antioxidants help reduce oxidative stress and inflammation, which are risk factors for cardiovascular disease. It is also rich in Potassium which is an essential mineral that helps regulate blood pressure and help lower blood pressure and reduce the risk of stroke.

Muscular System: Kale is beneficial for the muscular system due to its high content of vitamins, minerals, and antioxidants. It is particularly rich in vitamin K, which plays a crucial role in maintaining healthy bones and muscles. Vitamin K helps regulate calcium, which is essential for muscle contraction. Additionally, kale is a good source of iron, which is necessary for the production of hemoglobin, a protein in red blood cells that carries oxygen to muscles. Including kale in your diet can help support muscle function, repair, and overall muscular health.

Nervous System: Kale also provides a good amount of plant-based omega-3 fatty acids in the form of alpha linolenic-acid (ALA), vital for good brain health.

Recipes: click here

Mango

Mango is one of the most popular and nutritionally rich fruits in the world and are often referred to as “The King of the Fruits”.

Nutrition: Mangoes are rich in vitamins and minerals, particularly vitamin C, which supports the immune system and aids in wound healing. They also contain vitamin A, which is important for vision and immune function, as well as fiber, which aids in digestion. Additionally, mangoes are a good source of antioxidants, such as beta-carotene, which may help protect against certain diseases.

Cardiovascular / Circulatory System: Mangoes are rich in vitamins and minerals, including vitamin C, vitamin A, and potassium. These nutrients support heart health by reducing inflammation, lowering blood pressure, and supporting overall cardiovascular function.

Muscular System: Mango is also an amazing exercise food because it provides your muscles with traces of sodium, preciously needed glucose, and magnesium, which translates to longer, harder workouts while feeling less of “the burn.” It also plays a role in muscle, tendon, and bone growth.

Nervous System: Mango is a miracle sleep aid. When you eat mango before bed, phytochemicals from the fruit, along with amino acids such as glycine, glutamine, and cysteine combined with fructose and glucose, travel to the brain and quickly restore depleted neurotransmitters. Mangos are also excellent for promoting good eyesight and helping to prevent night blindness and dry eyes.

Recipes: click here

Pumpkin

Pumpkin, with its vibrant orange color and rich, earthy flavor, is a versatile vegetable that offers a wide range of health benefits for different body systems. Including pumpkin in your diet can provide a range of health benefits, supporting your cardiovascular, digestive, nervous, and muscular systems. Whether roasted, pureed, or added to soups and stews, pumpkin is a nutritious and delicious addition to any meal.

Nutrition: Pumpkin is packed with vitamins and minerals, including vitamin A, vitamin C, and potassium. It is also low in calories and high in fibre, making it a nutritious addition to your diet.

Cardiovascular/Circulatory System: For the cardiovascular system, pumpkin is rich in antioxidants like beta-carotene, which help reduce inflammation and oxidative stress in the blood vessels, promoting healthy circulation. The potassium in pumpkin also helps regulate blood pressure and maintain a healthy heart rhythm.

Digestive System: Pumpkin is rich in dietary fibre, which promotes digestive health by supporting regular bowel movements and maintaining a healthy gut microbiome. The fibre in pumpkin also helps regulate blood sugar levels and can aid in weight management.

Muscular System: Pumpkin is a good source of potassium, which is essential for muscle function and electrolyte balance. The vitamin A in pumpkin also plays a role in muscle growth and repair.

Nervous System: Pumpkin contains several nutrients that are beneficial for the nervous system, including vitamin B6, which is important for brain health and the production of neurotransmitters. Pumpkin seeds, in particular, are rich in magnesium, which helps support nerve function and may reduce the risk of neurodegenerative diseases.

Skeletal System: Pumpkin benefits the skeletal system in various ways. It is rich in vitamin K, particularly vitamin K1 (phylloquinone), which is crucial for bone health by regulating calcium balance and supporting the synthesis of osteocalcin, a protein essential for bone mineralization and strength. While not as high in calcium as dairy products, pumpkin still provides a moderate amount of this essential mineral necessary for maintaining bone density and strength. Pumpkin seeds are a good source of magnesium, which works synergistically with calcium to support bone health by aiding calcium absorption into bones and regulating bone turnover.

Additionally, pumpkin contains antioxidants such as beta-carotene, vitamin C, and other carotenoids that help neutralize free radicals, protecting bone cells from oxidative stress and supporting overall bone health and strength. Pumpkin seeds also contain phytoestrogens, plant compounds that may help regulate estrogen levels in the body, which is important for maintaining bone density, particularly in women, and for preventing osteoporosis.

Recipes: click here

Soy Beans

Soybeans, with their versatile nature and nutty flavor, are a powerhouse of nutrition that offer a multitude of health benefits for various body systems. Including soybeans in your diet can provide a range of health benefits, supporting your cardiovascular, digestive, nervous, and muscular systems. Whether enjoyed as edamame, tofu, tempeh, or soy milk, soybeans are a versatile and nutritious food that can enhance any meal.

Nutrition: Soybeans are rich in protein, making them an excellent source of plant-based protein for vegetarians and vegans. They also contain a wide array of vitamins and minerals, including iron, calcium, and magnesium, as well as fibre and healthy fats.

Cardiovascular/Circulatory System: For the cardiovascular system, soybeans are low in saturated fat and high in unsaturated fats, which can help reduce bad cholesterol levels and lower the risk of heart disease. Additionally, the fibre and antioxidants in soybeans help reduce inflammation and oxidative stress in the blood vessels, promoting healthy circulation.

Digestive System: Soybeans are high in fibre, which promotes digestive health by supporting regular bowel movements and maintaining a healthy gut microbiome. The fibre in soybeans also helps regulate blood sugar levels and can aid in weight management.

Nervous System: Soybeans contain several nutrients that are beneficial for the nervous system, including vitamin K, which is important for brain health and the production of neurotransmitters. Soybeans also contain omega-3 fatty acids, which are essential for brain function and may reduce the risk of neurodegenerative diseases.

Muscular System: Soybeans are an excellent source of protein, which is essential for muscle repair and growth. They also contain amino acids, the building blocks of protein, which are necessary for healthy muscle development and function.

Recipes: click here

 

Spinach

Spinach contains twice as much plant-based iron as most other greens. It can help restore energy, increase vitality and improve the quality of blood flow.

Nutrition: Spinach is an excellent source of vitamins A, C, and K, as well as folate, iron, and manganese. These nutrients play important roles in various bodily functions, including immune function, blood clotting, and energy production. Spinach is packed with antioxidants, such as beta-carotene, lutein, and zeaxanthin, which help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases.

Cardiovascular / Circulatory System: Spinach is high in dietary nitrate, which has been shown to help lower blood pressure and improve overall heart health. It is rich in vitamins A and K, as well as folate, which are important for heart health. Vitamin K helps prevent calcium from building up in the arteries, reducing the risk of heart disease. Spinach can help build blood cells and even stop bleeding. It has a cooling nature that can cleanse the blood of toxins that cause skin diseases such as eczema and psoriasis.

Muscular System: Spinach is excellent for the muscular system due to its rich nutrient content. It is packed with iron, which is essential for the production of hemoglobin, a protein in red blood cells that transports oxygen to muscles. This oxygen is crucial for muscle function and energy production during exercise. Spinach is also a good source of magnesium, which helps muscles relax after contraction and prevents cramping. Additionally, spinach contains protein and amino acids, the building blocks of muscle tissue, aiding in muscle repair and growth. Including spinach in your diet can support overall muscular health and performance, making it a valuable addition to any diet, especially for athletes and active individuals.

Nervous System: Spinach creates an alkaline environment in the body and provides highly absorbable micronutrients to the nervous system.

Sensory System: Spinach also has plenty of vitamin A, which is beneficial for night blindness. It has four times more beta-carotene and three times more lutein than broccoli.

Recipes: click here

 

Strawberry

Strawberries are a true superfood. They are packed with vitamins, minerals, and antioxidants. They rebuild, repair, and rejuvenate the body.

Nutrition: Loaded with Vitamin C they help to boost the immune system by warding off colds, flu, and respiratory infections. They are also loaded with antioxidants, such as anthocyanins, ellagic acid, and quercetin, which help protect the body against oxidative stress and inflammation. When strawberries are allowed to ripen on the plant, they are higher in vitamin C. They are also high in potassium, sodium, and iron.

Cardiovascular / Circulatory System: Strawberries can also help maintain a healthy heart rhythm and heart muscle strength. They contain ellagic acid and flavonoids which are good for cardiovascular health and can help prevent heart disease, stroke, and help to lower cholesterol.

Muscular System: Strawberries are beneficial for the muscular system due to their rich nutrient profile. They are a good source of vitamin C, which plays a crucial role in collagen synthesis. Collagen is a protein that provides structure to muscles, tendons, and ligaments, supporting their strength and integrity. Additionally, strawberries contain antioxidants like anthocyanins, which help reduce inflammation and oxidative stress in muscles, promoting faster recovery after exercise. The combination of vitamin C and antioxidants in strawberries can help maintain healthy muscles and support overall muscular function, making them a delicious and nutritious choice for muscle health.

Nervous System: Strawberries contain vitamin C, which is important for brain health and the production of neurotransmitters. Vitamin C also acts as an antioxidant, protecting the brain from damage caused by free radicals.

Sensory System: Strawberries are also well known for being beneficial for age-related macular degeneration and vision-related issues.

Recipes: click here

Tomato

Tomatoes are a versatile fruit that is botanically classified as a berry. They come in a variety of colours, shapes, and sizes, with flavours ranging from sweet to tart. They are rich in vitamins, minerals, and antioxidants, making them a healthy addition to any diet.

Nutrition: Tomatoes are a good source of vitamins A, C, and K. They also contain potassium, manganese and are rich in antioxidants.

All Systems: Tomatoes are a nutritional powerhouse, benefiting all body systems. They're rich in vitamins A, C, and K, essential for vision, immune function, and blood clotting. Additionally, they contain minerals like potassium and manganese, crucial for heart health, muscle function, and bone health. Tomatoes are also packed with antioxidants, including lycopene, beta-carotene, and vitamin C, which reduce inflammation and oxidative stress, lowering the risk of chronic diseases like heart disease and cancer.

Cardiovascular / Circulatory System: Tomatoes are a rich source of antioxidants, such as lycopene, vitamin C, and beta-carotene. These antioxidants help reduce inflammation and oxidative stress in the body, which are risk factors for heart disease. Lycopene, a carotenoid pigment that gives tomatoes their red color, has been linked to a reduced risk of heart disease. It may help lower levels of LDL (bad) cholesterol and reduce the risk of blood clots. Tomatoes are also a good source of potassium, a mineral that helps regulate blood pressure. Consuming potassium-rich foods like tomatoes can help lower blood pressure and reduce the risk of heart disease.

Digestive System: Tomatoes are not only delicious but also incredibly nutritious, thanks to lycopene, their standout nutrient. Lycopene is particularly beneficial for liver health, as it helps shield the liver from cell damage and supports the safe and efficient detoxification of red blood cells. This makes tomatoes a great addition to your diet for promoting digestive health and overall well-being.

Immune System: Tomatoes are also great for the Immune System. Nutrients in the tomatoes first encourage the body to produce more T cells, white blood cells that combat foreign substances like bacteria and viruses. The nutrients in the tomatoes also protect these white blood cells from free radical damage.

Muscular System: Tomatoes are beneficial for the muscular system due to their rich nutrient content. They are a good source of potassium, which is essential for muscle contraction and maintaining electrolyte balance. Additionally, tomatoes contain antioxidants like vitamin C and lycopene, which help reduce inflammation and oxidative stress in muscles. The vitamin K in tomatoes is also important for bone health, supporting the structure of muscles and preventing muscle weakness. Including tomatoes in your diet can help support muscle function, repair, and overall muscular health, making them a valuable addition to any diet.

Recipes: click here

 

Juice Recipes for a Healthy Muscular System

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Gary Dowse

Gary Dowse

Master Juice Chef, Kuvings Australia

 

Gary is a powerhouse in the world of juicing and plant-based nutrition, driven by an unwavering passion for health and wellness. With certifications in natural juice therapy and whole food plant-based nutrition, Gary is a dedicated educator, empowering individuals to harness the transformative benefits of juicing and plant-based eating.

Through his enlightening books and dynamic online courses, Gary champions the preventative and restorative healing powers of embracing a lifestyle rich in vibrant juices and whole, plant-based foods.

His mission is to inspire and guide others on their journey to optimal health and vitality.

Disclaimer: information contained in this post is for educational purposes only, sourced from various books and websites. If you do anything recommended without the supervision of a licensed medical doctor, you do so at your own risk. The author, Gary Dowse, does not dispense medical advice or prescribe the use of any technique as a form of treatment for physical, emotional or medical problems without the advice of a physician, either directly or indirectly.

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