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Nutrition
Oranges & Health: How An Orange A Day Can Help Ward Off Stroke And Cancer
Why is an orange good for you? Everyone knows about the high vitamin C content and the natural fibre. But oranges (and other citrus fruits) also contain folic acid, beta-carotene, potassium, selenium, antioxidants, and plenty of phytochemicals, the bioactive compounds in plant foods that help nutrients boost the immune system. Citrus fruits also have a low glycemic index, which make them excellent nutrition for diabetics.
Knowing this, the Commonwealth Scientific and Industrial Research Organisation (CSIRO) of Australia conducted an extensive review of 48 international studies of citrus fruits. Among the conclusions revealed by the combined data:
- Those with the highest intake of citrus fruits reduced their risk of stomach, mouth, oesophageal, and larynx cancers by as much as 40 to 50 percent
- One additional serving of citrus fruit each day (beyond the recommended five servings of fresh fruits and vegetables) may reduce the risk of stroke by nearly 20 percent
- The combined studies (including the World Health Organisation's recent draft report on 'Diet, Nutrition and the Prevention of Chronic Disease') reveal 'convincing evidence' that cardiovascular diseases, diabetes, and obesity may be reduced with daily citrus fruit intake
Commenting on the dramatic reduction of some cancer risks, CSIRO researcher Katrine Baghurst told Reuters news service that the inhibition of tumour growth and the normalising of tumour cells is most likely the result of the high antioxidant content of citrus fruits.
Again: Not news, and no surprise really. But this new evidence serves as an irrefutable reminder of just how important it is for our diets to include as many fresh whole foods as possible - especially citrus.
The powerhouse
Citrus fruits - and oranges in particular - deliver two highly favourable aspects of nutrition, which I've told you about in previous e-Alerts this year: flavinoids and water-soluble fibre.
Flavinoid is a substance that gives fruits and vegetables their colour. It also performs a beneficial double duty as both antioxidant and anti-inflammatory. In short: it's absolutely necessary in helping your cells do their work. And an orange is a flavinoid powerhouse, containing more than 60 different types of flavinoids.
A study conducted in Finland looked into the effects of different varieties of flavonoids on chronic diseases in more than 10,000 subjects over a period of almost 30 years.
The resulting data showed that subjects who consumed more flavonoid-rich foods were less likely to suffer from a number of chronic diseases, including heart disease, lung cancer, stroke, asthma, and type 2 diabetes. Furthermore, those who ate foods that provided a variety of different types of flavonoids enjoyed greater longevity.
The water method
Oranges are also very high in unrefined, water-soluble fibre. In a previous e-alert I told you about two different studies (one of almost 10,000 subjects in the US, and another with about 1,000 subjects in Italy) that examined the relationship of water-soluble fibre intake to coronary heart disease (CHD). In both studies, subjects with the highest intake of this fibre had a significantly lower risk of developing CHD, compared to those with the lowest intake.
The Milan study also showed that subjects with the highest intake of water-soluble fibre reduced their heart attack risk by an impressive 36 percent compared with subjects who ate very little of this type of fibre. (and healthy) night's sleep.
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