Citrus Beyond Vitamin C

CITRUS BEYOND VITAMIN C
During the winter, when we speak of citrus, many people think of vitamin C. However, an orange does
not top the list of fruits for vitamin C content. Guava, kiwi fruit, or a cup of strawberries have more vitamin C
than an orange.
Vitamin C is one of the beneficial antioxidants found in our food that may provide protection against
heart disease and cancer. Vitamin C can protect LDL cholesterol from oxidation and can also block the
formation of nitrosamines, cancer causing chemicals. In addition, vitamin C enhances cellular immunity by
promoting the killing ability of white blood cells.
Winter time is quite often flu season. Some people: wonder whether citrus has anything to offer in the
way of protection against flu or relief from the common cold? Many Americans take a vitamin C (ascorbic acid)
supplement to protect themselves against the common cold and flu. The results of many clinical trials have
shown that while vitamin C does not prevent a cold, its use can slightly reduce the severity of cold symptoms
and may somewhat reduce the duration of the cold. The mild benefit obtained from the use of vitamin C can be
achieved from as little as 250 mg/day (the equivalent of about 4 oranges). Higher doses of vitamin C do not
provide any extra benefit.
Oranges, in addition to containing vitamin C, also provides substantial amounts of vitamin B1, dietary
fiber, potassium and folic acid. Pectin, a fiber found in citrus, is known to significantly lower blood cholesterol
levels. Potassium protects against sodium-induced elevation of blood pressure. Orange juice helps replenish
electrolytes in children with diarrhea. Folic acid, in addition to protecting against neural tube defects, has been
shown to have antioxidant properties. Adequate amounts of folic acid can decrease the risk of rectal, cervical and
other cancers. Folate deficiency is associated with an impairment in the number and lifetime of white blood cells.
While marginal folic acid intake is very common in the U.S., orange juice can provide 100 micrograms of folic
acid per 8 oz. serving. Other good sources of folic acid include fresh green leafy vegetables, oatmeal and
legumes.
In addition to the vitamins and minerals mentioned above, citrus contains a host of active
phytochemicals that protect our health. In fact, there are over 170 phytochemicals in an orange. These
compounds include carotenoids, flavonoids, terpenoids, limonoids, glucarates.
Over 60 flavonoids have already been characterized in citrus. Their properties include antitumor and
antiviral activity, anticarcinogenic and anti-inflammatory activity, and ability to inhibit platelet aggregation and
therefore reduce the risk of coronary thrombosis. The flavonol quercetin has a greater antioxidant activity than
beta-carotene and vitamin-E. The flavonoids, tangeretin and nobiletin, are potent inhibitors of tumor cell growth
and can activate the detoxifying P-450 enzyme system. Dr Bracke of Belgium has shown that tangeretin can
block the invasion of normal tissue by malignant tumor cells.
There are at least 38 limonoids in citrus, with limonin and nomilin being the 2 major ones. These
triterpenoid compounds partly provide the bitter taste in citrus. They occur in high concentrations in grapefruit
and orange juice. Limonoids also possess the ability to inhibit tumor formation by stimulating the major
detoxifying enzyme, glutathione S-transferase.
Orange and lemon oil contains substantial amounts of limonene, a terpenoid that also possesses
anticancer activity. Citrus pulp and the albedo (the white of the orange) is rich in glucarates. These substances
are being studied for their potential use to prevent breast cancer and lower the risk of PMS symptoms. Glucarates
have the ability to modify estrogen metabolism.
There are about 20 carotenoids in an orange. Only pink grapefruit has a high content of beta-carotene.
However, other citrus (tangerines, oranges) contain high levels of other carotenoids (lutein, zeaxanthin, beta-
cryptoxanthin) that have significant antioxidant activity and protect against age-related macular degeneration, the
leading cause of blindness after age 65. Pink gapefruit also contains a high level of lycopene, the red pigment in
tomatoes and guava that has significant antitumor activity.
The National Cancer Institute recommends that we eat 5 or more (Strive for Five) servings per day of
fruit and vegetables, especially green and yellow vegetables and citrus fruit. Clearly, with so many beneficial
elements in citrus, it makes good sense to follow the adage "an orange a day, keeps the doctor at bay".

Citrus Beyond Vitamin C

Uploaded by

Copyright:

Available Formats

Citrus Beyond Vitamin C

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Citrus Beyond Vitamin C

Uploaded by

Copyright:

Available Formats

CITRUS BEYOND VITAMIN C

You might also like