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Just like the apple, ‘an orange a day may keep the doctor away’. Best known for its vitamin C content, oranges boost the immune system, prevent the common cold and flu, and help the body absorb iron from food. Besides their great C content, oranges contain a variety of phytochemicals including flavonoids and limonoids. The main flavonoid hesperetin only found in citrus fruits works together with vitamin C to protect the heart, combat cancer and fight infection. Together, these two powerful antioxidants also reduce the risk of stroke, lower high blood pressure, reduce inflammation, lower ‘lousy’ LDL cholesterol and increase ‘healthy’ HDL cholesterol. Three additional heart health promoters include blood pressure lowering potassium, cholesterol lowering pectin fibres, and homocysteine lowering folate. The heart is protected by the orange-yellow carotenoid beta-cryptoxanthin. Numerous studies have shown that citrus fruits lower the risk of many cancers. The team of hesperetin, limonoids, limonin, nomilin, and beta-cryptoxanthin join together to effectively combat cancer. Found in the peel of an orange, d-limonene, a strong antioxidant disarms a range of carcinogens and appears to lower ‘lousy’ LDL cholesterol. The best sources of these cancer fighting phytochemicals is found in the juice and especially in the zest of an orange. To top it off, oranges contain calcium to promote strong bones and teeth and folate to help prevent birth defects. Action Tip:Orange segments or quarters make a juicy quick and easy snack or dessert. Enjoy a glass of pulpy orange juice with a meal or blended in smoothies. Orange juice and zest add tangy flavour to salad dressings and marinades. Toss orange segments on green salad and grilled chicken or turkey. Add orange zest to baked goods, stir-fries, and vegetable dishes. |
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