Sunkist International: Health Benefits of Citrus Fruit
Sunkist, a leading international citrus supplier, is a cooperative, not-for-profit company with 6,000 members, all California and Arizona citrus growers. These growers have joined forces to produce the high-quality Sunkist fruit which is one of the 10 largest marketing cooperatives in America and the largest marketing cooperative in the world's fruit and vegetable industry.
To help share the latest citrus nutrition news and information, Sunkist has developed the Sunkist Nutrition Bureau. The goal is to increase awareness about the refreshingly healthy, tasty goodness of fresh oranges, lemons, and grapefruit, as well as other delicious varieties.
Sunkist: Health Benefits of Citrus Fruit
Scientific researchers reveal that eating citrus fruit, oranges and grapefruits, may be one of the best ways to ward off the top two leading causes of death in America - heart disease and cancer. In addition, citrus fruit may be part of a healthful diet for weight loss and maintenance. Maintaining a healthy weight can reduce your risk of heart disease and cancer.
Citrus provides nutrients which are critical for maintaining the immune system. These include zinc, vitamin C (an important antioxidant), and vitamin A. A medium-sized orange provides 130 percent of the recommended daily value of vitamin C. This is significant since research has shown that 20 to 30 percent of Americans do not consume enough vitamin C. Citrus also provides other protective nutrients, such as folate, potassium, zinc, fiber, and flavonoids, a phytochemical antioxidant. Oranges and grapefruit rank numbers one and two in fiber compared to the top 20 fruits and vegetables. One medium sized orange and one-half grapefruit offer 7g of fiber, approximately 28 percent of the recommended daily value (RDV) established by the FDA. Current research also finds additional nutrients contained in citrus to include beta cryptoxanthin, which is linked to healthy lungs, and zeaxanthin, linked to eye health.
Heart Disease
Citrus provides heart-healthy nutrients which have been scientifically linked to the protection of heart disease and risk factors such as cholesterol. This news has great importance since heart disease and stroke are the first and third leading causes of death, respectively, for Americans.
Heart Healthy Nutrients in Citrus
- Hesperetin, a flavonoid that Joseph describes as a "heart-protecting, cancer-fighting, infection-stomping compound that should be in everyone's diet"
- Pectin, a soluble fiber that helps reduce cholesterol
- Potassium, a mineral that helps lower blood pressure
- Folate, a B vitamin that can fight heart disease by ridding the body of excess Homocysteine, which Joseph calls a "highly damaging compound that some scientists think contributes more to heart disease than cholesterol"
- Beta-cryptoxanthin, a phytonutrient that may also play a role in heart health
- Vitamin C, an antioxidant which regenerates Vitamin E (antioxidant) to its active state so that it may protect against cell damage leading to cardiovascular disease
- Fiber, which protects against heart disease by lowering blood cholesterol and plays a key role in normalizing blood sugar levels
Cancer
Citrus fruits contain a wide variety of potent nutrients and phytochemicals such as Vitamin C, fiber, folate, and limonoids, which have a synergistic effect to enhance the immune system and help lower cancer risk. Vitamin C is a powerful antioxidant which can diminish the cancer-promoting effects of free radicals. For the 20 to 30 percent of Americans who do not get enough daily Vitamin C, a serving of one orange or half a grapefruit will meet the daily value established by the FDA for Vitamin C. In addition to Vitamin C, citrus also provides flavanones and limonoids, antioxidants which inhibit cancer cell growth and detoxify carcinogens. Recent studies find that cancer-protecting activity is also found in the citrus peel. The citrus peel contains Vitamin C, d-limonene, hesperdin, naringin, and auraptene. Adding citrus zest to beverages and food adds intense flavor, and may provide some protection against skin cancer. Laboratory tests find that 90 percent of the oil found in citrus peel is comprised of the phytochemical limonene. Limonene reduces the incidence, size, and growth of various types of cancer tumor cells. A recent study from the University of Arizona concluded that consuming citrus peel can reduce the risk of skin cancer by 30 percent. When the citrus peel was consumed together with black tea, the risk of skin cancer was reduced by more than 70 percent. Researcher Iman Hakim, from the University of Arizona, states that "you don't have to consume much citrus peel to help protect yourself against skin cancer ... as little as one tablespoon of zest per week is enough to make a significant difference." The Mediterranean diet is a cuisine which often uses the whole lemon, citrus oil and zest in their many flavorful dishes. It is also a cuisine which is noted as having the lowest rate of cardiovascular disease and cancer associated with diet.
Healthy Weight Loss
Data from the Centers for Disease Control and Prevention reports that obesity is one of the top health threats in the U.S., with more than 30 percent of Americans being obese and nearly two-thirds being overweight. While carb-free dieting may be popular, research is proving that choosing the right carbohydrates is the key to successful and healthy weight loss. Many low-carb diets are low in fiber, a key nutrient for weight loss. The fiber contained in oranges and grapefruit curb appetites by keeping blood sugar levels steady and providing a feeling of fullness or satiety. A research study led by Tiwary concluded that pectin and other fibers found in the albedo layer (fuzzy white layer) of an orange curb appetite and suppress hunger levels for up to four hours after eating. Additional research finds that grapefruit may contain unique chemical properties which reduce insulin levels, thus promoting weight loss. Insulin is a hormone that regulates energy metabolism and fat storage. When insulin levels rise less rapidly, the body is better able to process food for use as energy rather than storing it as body fat.
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