Oranges can help keep your immune system in optimal condition during the pesky cold and flu season. While there is no evidence that vitamin C prevents the common cold, a published summary of research studies suggests that vitamin C may have a modest effect on shortening the duration or lessening the severity of a cold, if it is consumed before the onset of illness. During cold and flu season it is best to up your intake of vitamin C. Remember, unlike some vitamins, vitamin C cannot be stored by the body; so, it is important to replenish regularly to stay healthy and avoid the flu this season. Just one medium orange provides more than 100% of your daily vitamin C needs.
1. Douglas, R., H. Hemila, R. D'Souza, E.B. Chalker, B. Treacy (2004). "Vitamin C for preventing and treating the common cold."
2. Hakim IA, Harris R, and Ritenbaugh C, Citrus Peel Use Is Associated With Reduced Risk of Squamous Cell Carcinoma of the Skin, Nutrition & Cancer, 2000.
*Some prescription drugs may interact with many foods including grapefruit. Anyone with questions about how their medication might interact with their diet should talk to their doctor or pharmacist for more information. For the majority of Americans, there is no reason to stop enjoying the delicious, healthy benefits of grapefruit.
Juicy-sweet oranges, zesty lemons and tangy grapefruit offer those with diabetes many simple and flavorful ways to achieve a well-balanced diet. They're an excellent source of vitamin C and a good source of fiber. Plus, they provide vital carbohydrates and antioxidants, contain no fat and are listed as a "Nutrition Superstar" in The Diabetes Food & Nutrition Bible by the American Diabetes Association.
The Food and Drug Administration (FDA) has concluded that low fat diets high in fruits and vegetables containing fiber, including soluble fiber, may reduce the risk of heart disease. Citrus fruits are fat-free and cholesterol-free and citrus fruit like oranges and grapefruit are a good source of fiber, making them a smart choice for promoting heart health. According to Dr. Andy Morris of HealthSouth Heart College in Birmingham, Alabama, each serving per day of fruits or vegetables, including citrus, cuts the risk of heart attack by 6 percent. Furthermore, The Archives of Internal Medicine reported that for every 10 grams per day increase in overall fiber consumed, there was a 14 percent reduction in the risk of heart attacks and 27 percent lower risk of coronary heart disease death. Simply eating one orange per day will increase one's daily fiber intake by 3 grams!
Low-fat diets rich in fruits and vegetables, such as oranges and grapefruit, may reduce the risk of some types of cancer, a disease associated with many factors. According to the American Institute for Cancer Research, if everyone in the U.S. ate at least five servings of fruits and vegetables per day, cancer rates would fall by as much as 20 percent!
Esophageal Reflux Disease
Contrary to popular belief, there is no reason to avoid citrus fruits if you suffer from Gastro Esophageal Reflux Disease, also known as GERD. According to a study conducted by Stanford University and published in the Archives of Internal Medicine (May, 2006), there's insufficient evidence to support the notion that eating citrus or other acidic foods will make heartburn worse-or that cutting them out will make it go away. For those suffering from Esophageal Reflux Disease, Dr. Heber of UCLA Center for Human Nutrition suggests the following tips:
• Sleep with your head elevated
• Avoid eating within three hours of sleeping
• Avoid high fat/spicy meals
• Maintain a healthy weight
The lifestyle choices you make today will affect your entire life. That’s why developing good eating habits— like eating citrus daily —can make a positive impact on the way you look and feel from childhood through the senior years. By simply consuming an orange every day, you’re getting the vitamin C needed to help maintain a strong healthy immune system. In addition, citrus fruits are loaded with antioxidants believed to help promote positive health.