The harder you work, the more you need the health benefits of eating lots of fresh fruit and veggies, but there are days when even a salad or stir-fry takes too much time. That's when smooth operators whizz up these soothing juice extracts, smoothies and blends.

Feeling sluggish or as if you're 'coming down' with something? A shot glass or two of these super juices will help you feel your old self again in no time. For more options, read our article on super smoothies and then swing by our guidelines on spring-cleaning body and mind.

RECOVERY SHOOTER:

Did you overdo things last night? A shot of these potent greens will freshen you up in no time, replacing valueable minerals lost. In fact, wheatgrass is considered a super food, containing nearly every vitamin and mineral your body needs.

It's believed that 30 ml of freshly squeezed wheat grass contains the equivalent of the nutritional value of 1kg of leafy green vegetables.

Wheatgrass and ginger shot

Place 4 handfuls of cut wheatgrass into a juice extractor and add 1cm piece of fresh ginger, peeled.

Extract the juice and pour into a shooter glass. Down immediately.

Makes one glass.

IMMUNE SYSTEM BOOSTER

Beat change-of-season colds and flu with this blend rich in vitamin C, potassium and fibre.

Red pepper, celery, cucumber and lemon drink

In a blender combine 2 red peppers (make sure the seeds and inner membrane are removed), 2 stalks of celery, the juice of 1 lemon and 1/2 cucumber. Blend until smooth.

Makes 2 glasses.

FOR SORE THROATS AND COLDS

Already in the grip of a cold? Lemon and pinapple have loads of vitamin C, honey soothes the throat and ginger helps clear the sinuses.

Lemon, ginger, pineapple and honey life saver

In a blender, combine 1 small peeled pineapple, the juice of 1 lemon, 1 tablespoon of honey and 1 teaspoon of freshly grated ginger. Blend until smooth and drink slowly.

Makes 1 large glass or 2 smaller glasses.

DIGESTIVE SYSTEM SOOTHER

Citrus is excellent for getting a sluggish digestive system moving again, and doubly so with addition of a fibrous apple and a juicy cucumber. 

Pineapple contains an enzyme called bromelain that some studies have shown can aid digestion. 

Pineapple, lime, cucumber and apple

In a blender combine 1 peeled medium cucumber, the juice of 2 limes (or lemons) and 2 apples, cored, until smooth.

Serve immediately in 2 big glasses.

BODY CLEANSER

Beetroot assist liver function and as such is a powerful cleanser for the body. It also helps in lowering blood pressure and supports the heart.

Both celery and cucumber contains lots of water and fibre that help shift toxins. 

Cucmber, celery and beetroot

In a blender, combine 1 cucumber, a medium peeled fresh beetroot and 2 stalks celery. Blend and down. Makes 2 large or 4 small glasses.