Eating vegetables and fruit, and drinking their juices, give you many of the vitamins, minerals and nutrients your body needs to build your blood, tissue, bones, and cells. Most people don't eat enough vegetables and seldom drink their juices. When your insides are getting all the nutrients that you need, your outsides glow.
Build your bones with calcium
Calcium keeps your bones and teeth strong. Which is really important as your body grows. You need strong bones to keep active and play sports. But remember: your body doesn’t make calcium. So, it’s important to eat a diet that is calcium-rich. You get calcium from things like milk, cheese and yogurt. You also get calcium from non-dairy items like fortified soy beverages, calcium enriched O.J., and fortified rice beverages.
Pump up the iron
Feeling beat? Maybe you're not getting enough iron. To get back on the energy track, chow down on foods high in iron like beef, turkey, chicken, fish, soybeans, and sunflower seeds. You can also get your daily dose of iron from eating whole grain breads, pasta and loads of fruits and vegetables.
Vitamin C
Vitamin C helps keep your bones, teeth and skin healthy. It's also great in the battle against infections. If you juice up on vitamin C, you're less likely to suffer all those nasty little winter coughs and colds. You can get your daily dose from orange juice, broccoli, tomatoes, strawberries, and even cantaloupes.