70 calories in an Orange. 1 weight watcher point. If you are looking for support to lose weight, click here.
Oranges' Healing Phytonutrients
In recent research studies, the healing properties of oranges havebeen associated with a wide variety of phytonutrient compounds. Thesephytonutrients include citrus flavanones (types of flavonoids that include the molecules hesperetin and naringenin), anthocyanins, hydroxycinnamic acids, and a variety of polyphenols.When these phytonutrients are studied in combination with oranges'vitamin C, the significant antioxidant properties of this fruit areunderstandable.
But it is yet another flavanone in oranges, the herperidin molecule, which has been singled out in phytonutrient research on oranges. Arguably, the most important flavanone in oranges, herperidinhas been shown to lower high blood pressure as well as cholesterol inanimal studies, and to have strong anti-inflammatory properties.Importantly, most of this phytonutrient is found in the peel and innerwhite pulp of the orange, rather than in its liquid orange center, sothis beneficial compound is too often removed by the processing oforanges into juice.
A Healthy Dose of Vitamin C for Antioxidant Protection and Immune Support
You may already know that oranges are an excellent source of vitamin C-justone orange supplies 116.2% of the daily value for vitamin C-but do youknow just how important vitamin C and oranges are for good health?Vitamin C is the primary water-soluble antioxidant in the body,disarming free radicals and preventing damage in the aqueousenvironment both inside and outside cells. Inside cells, a potentialresult of free radical damage to DNA is cancer. Especially in areas ofthe body where cellular turnover is especially rapid, such as thedigestive system, preventing DNA mutations translates into preventingcancer. This is why a good intake of vitamin C is associated with areduced risk of colon cancer.
Free radical damage to other cellular structures and othermolecules can result in painful inflammation, as the body tries toclear out the damaged parts. Vitamin C, which prevents the free radicaldamage that triggers the inflammatory cascade, is thus also associatedwith reduced severity of inflammatory conditions, such as asthma,osteoarthritis, and rheumatoid arthritis.
Free radicals also oxidize cholesterol. Only after beingoxidized does cholesterol stick to the artery walls, building up inplaques that may eventually grow large enough to impede or fully blockblood flow, or rupture to cause a heart attack or stroke. Since vitaminC can neutralize free radicals, it can help prevent the oxidation ofcholesterol.
Vitamin C, which is also vital for the proper function of ahealthy immune system, is good for preventing colds and may be helpfulin preventing recurrent ear infections.
A Glass of Orange Juice More Protective than Vitamin C Alone
Consuming vitamin C supplements does not provide the same protectivebenefits as drinking a glass of orange juice, shows research by Italianresearchers in the Division of Human Nutrition at the University ofMilan, Italy (Guarnieri S, Riso P, et al., British Journal ofNutrition).
Seven healthy test subjects were given each of three drinks,two weeks apart: blood-orange juice containing 150 milligrams ofvitamin C, fortified water containing 150 milligrams of vitamin C, anda sugar and water solution containing no vitamin C. Blood samples werecollected immediately before the drink was consumed, then every hourfor 8 hours, and finally 24 hours after consumption of each drink.
Blood samples were exposed to hydrogen peroxide, and freeradical damage to DNA was evaluated at 3 and 24 hours. Only when orangejuice was consumed was any protective effect seen. After drinkingorange juice, DNA damage was 18% less after 3 hours, and 16% less after24 hours. No protection against DNA damage was seen after consumptionof the vitamin C fortified drink or the sugar drink.
While another study, which looked at much larger quantities ofvitamin C, did show a protective effect from the vitamin alone, thisresearch indicates that not only is the protection afforded by fruitmore complex, but smaller amounts of nutrients like vitamin C are allthat are needed for benefit.
Said lead researcher, Serena Guarnieri, "It appears thatvitamin C is not the only chemical responsible for antioxidantprotection." In oranges, vitamin C is part of a matrix involving manybeneficial phytochemicals (for example, cyanidin-3-glucoside,flavanones and carotenoids).. "But how they are interacting is stillanyone's guess," she added. Fortunately, we don't have to wait untilscientists figure this out to receive oranges' DNA-protective benefits.Practical Tip: For the best DNA protection, skip the vitaminC-fortified bottled drinks and enjoy a glass of real (preferablyorganic as organic foods have been shown to contain higher amounts ofphytonutrients), freshly squeezed orange juice - or simply eat anorange!
Owing to the multitude of vitamin C's health benefits, it is notsurprising that research has shown that consumption of vegetables andfruits high in this nutrient is associated with a reduced risk of deathfrom all causes including heart disease, stroke and cancer.
Protection against Cardiovascular Disease
A 248-page report, "The Health Benefits of Citrus Fruits," releasedDecember 2003 by Australian research group, CSIRO (The CommonwealthScientific and Industrial Research), reviews 48 studies that show adiet high in citrus fruit provides a statistically significantprotective effect against some types of cancer, plus another 21 studiesshowing a non-significant trend towards protection.
Citrus appears to offer the most significant protection againstesophageal, oro-phayngeal/laryngeal (mouth, larynx and pharynx), andstomach cancers. For these cancers, studies showed risk reductions of40 - 50%.
The World Health Organization's recent draft report, "Diet,Nutrition and the Prevention of Chronic Disease," concludes that a dietthat features citrus fruits also offers protection againstcardiovascular disease due to citrus fruits' folate, which is necessaryfor lowering levels of the cardiovascular risk factor, homocysteine;their, potassium, which helps lower blood pressure, protecting againststroke and cardiac arrhythmias; and the vitamin C, carotenoids andflavonoids found in citrus fruits, all of which have been identified ashaving protective cardiovascular effects.
One large US study reviewed in the CSIRO report showed that oneextra serving of fruit and vegetables a day reduced the risk of strokeby 4%, and this increased by 5-6 times for citrus fruits, reaching a19% reduction of risk for stroke from consuming one extra serving ofcitrus fruit a day.
The CSIRO Report also includes evidence of positive effectsassociated with citrus consumption in studies for arthritis, asthma,Alzheimer's disease and cognitive impairment, Parkinson's disease,macular degeneration, diabetes, gallstones, multiple sclerosis,cholera, gingivitis, optimal lung function, cataracts, ulcerativecolitis and Crohn's disease.
Finally, the CSIRO Report notes that as low fat, nutrient-richfoods with a low glycemic index, citrus fruits are protective againstoverweight and obesity, conditions which increase the risk of heartdisease, certain cancers, diabetes, high blood pressure and stroke, andadd to symptoms of other conditions like arthritis.
An orange has over 170 different phytonutrients and more than60 flavonoids, many of which have been shown to have antiinflammatory,anti-tumour and blood clot inhibiting properties, as well as strongantioxidant effects.
Phytonutrients, specifically, the class of polyphenols, arehigh in citrus with oranges containing 84mg Gallic Acidequivalents/100mg. The polyphenols so abundant in oranges have beenshown to have a wide range of antioxidant, anti-viral, anti-allergenic,anti-inflammatory, anti-proliferative and anti-carcinogenic effects.Although most of the research has centered on citrus polyphenols'possible role in cancer and heart disease, more recently, scientistshave begun to look at their role in brain functions such as learningand memory.
An increasing number of studies have also shown a greaterabsorption of the nutrients in citrus when taken not as singly assupplements, but when consumed within the fruit in which they naturallyappear along with all the other biologically active phytonutrients thatcitrus fruits contain.The Health Benefits of Citrus Fruits," released December 2003 byAustralian research group, CSIRO (The Commonwealth Scientific andIndustrial Research Organization. If you would like to read more, clickCSIRO.
Long-Acting Liminoids in Citrus Add to Their Ability to Promote Optimal Health
In animal studies and laboratory tests with human cells, compoundsin citrus fruits, including oranges, called limonoids have been shownto help fight cancers of the mouth, skin, lung, breast, stomach andcolon. Now, scientists from the US Agricultural Research Service haveshown that our bodies can readily absorb and utilize a very long-actinglimonoid called limonin that is present is citrus fruits in about thesame amount as vitamin C.
In citrus fruits, limonin is present in the form of limoninglucoside, in which limonin is attached to a sugar (glucose) molecule.Our bodies easily digest this compound, cleaving off the sugar andreleasing limonin.
In the ARS study, 16 volunteers were given a dose of limoninglucoside in amounts ranging from those that would be found in from 1to 7 glasses of orange juice. Blood tests showed that limonin waspresent in the plasma of all except one of the subjects, withconcentrations highest within 6 hours after consumption. Traces oflimonin were still present in 5 of the volunteers 24 hours afterconsumption!
Limonin's bioavailability and persistence may help explain whycitrus limonoids are potent anti-carcinogens that may continuouslyprevent cancerous cells from proliferating. Other naturalanti-carcinogens are available for much less time; for example, thephenols in green tea and chocolate remain active in the body for just 4to 6 hours.
