Oranges and your Health

Oranges are a strong contender for most popular fruit and food most associated with good health. Even nutritional know-nothings know oranges are a great source of vitamin C. But few realize how many other good things they do for you.

An average orange contains about 70 milligrams of vitamin C, over 100 percent of the RDA for this powerful antioxidant. Vitamin C helps the body fight cell-damaging free radicals that can lead to cancer, dangerous levels of LDL cholesterol, heart disease, and stroke. It also helps fortify the immune system, warding off infection and spurring the healing process.

Oranges also contain a variety of other compounds that are believed to have even stronger antioxidant powers. Researchers believe that antioxidant flavonoids such as hesperidin may be up to six times as potent as vitamin C in fighting high cholesterol and other disease risk factors. Hesperidin also has been shown to help stop inflammation without irritating the stomach (as aspirin can).

Many studies show that people who eat more oranges and other citrus fruits have lower rates of stomach cancer. Citrus fruits may help prevent nitrates and nitrites, which are found in smoked meats and other foods, from becoming cancer-causing nitrosamines.

Another compound, called limonene, appears to help prevent breast and lung cancers. Researchers believe limonene, which is found in orange and other citrus oils, reduces the growth of tumors and prevents the formation of new tumors.

Oranges are a great source of both soluble and insoluble fibers. Pectin, the soluble fiber that's found mainly in the skin around each orange section and in the peel, helps trap and eliminate cholesterol from the body--especially dangerous LDL cholesterol. Try to eat a little of the white part of the orange peel as well as the fruit; it contains half of the fruit's pectin supply.

The insoluble fiber in oranges helps prevent and relieve constipation and other digestive problems. By moving potentially toxic substances more quickly through your digestive system, it also helps reduce the risk of colon cancer.

Orange peel and oil are as valuable as the flesh. Add orange zest (strands of orange peel) to salads and baked goods to get their benefits. Oranges begin to lose their vitamin C as soon as they are picked, so eat them as soon as possible.

Many people think that if certain foods are good, a lot is better.
This is not always the case, and high doses of certain food are actually toxic.

Read about the healthy food, research the vitamins and minerals and check with your health care provider if you are unsure about how much to eat and how much may be too much.