Orange happens to be one of my favorite colors and is prominent in my home décor. But I’m here to talk about orange in our food.
Oranges!
The color orange brings to mind warmth, energy and fun. Sounds like the citrus fruit of the same name. I'll throw clementines and tangerines in there as well. These sweet, tart balls of segmented deliciousness are about as good for you as any one fruit can be. You may take the ever-common orange fruit for granted, however knowing the endless health benefits may give you the sense of reverence they had for the fruit before the 20
th century, when it was expensive and reserved for special holidays like Christmas.
High amounts of anti-oxidant and phytonutrients within the orange make it one of the best fruits in helping to promote optimal health. There are over 170 different phytonutrients and more than 60 flavonoids (a class of phytonutrients). This abundance has been shown to have a wide range of antioxidant, anti-viral, anti-allergenic, anti-inflammatory, anti-proliferative and anti-carcinogenic effects. Oranges are also a very good source of dietary fiber and B vitamins including vitamin B1 and folate as well as calcium, potassium and Vitamin A, which you can detect by presence of the color orange. With this rich combination of phytonutrients and nutrients found in the neat package of an orange, you can expect to find antioxidant protection, greater immunity, decreased risk of cardiovascular disease, specific cholesterol lowering benefits, reduced risk of kidney stones and ulcers, healthier lungs in addition to protection against cancer, arthritis and other inflammatory conditions. Not yet convinced?
Vitamin C is one of the most talked about vitamins and citrus fruits are the greatest source! Just one orange can supply up to 116.2% of your daily value of Vitamin C. To get the most, eat ‘em fresh and make them organic (in 2001 the American Chemical Society reported that organic oranges contained up to 30% more vitamin C than conventional, despite being half the size).
Cleansing
Vitamin C is perhaps the most important to the liver which is why oranges (and citrus) are so prominent in my cleanse. Vitamin C stimulates the production of GLUTATHIONE, the liver’s premiere antioxidant and also helps bind up heavy metals and eliminate them from your body.
A single orange provides 12.5% of the daily value for fiber, which helps you stay full and fit. Did you also know that pectin, the dietary fiber found in oranges and other fruits, protects you from toxins? Pectin acts as a bulk laxative, helping to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer causing chemicals in the colon.
And let’s not forget your digestive tract: It’s important to note that eating acidic foods like oranges is good for promoting an alkaline effect in the digestive tract. This stimulates the digestive juices and promotes regularity. Maintaining the pH of your blood is critical to your overall health.
Immunity boosting, inflammation reducing, cancer preventing
Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents AND scavenge harmful, pro-inflammatory free radicals in the blood lowering your risk of cancer, stroke and cardiovascular disease. It also prevents the free radical damage that causes inflammation and is associated with reduced severity of existing inflammatory conditions, such as asthma and arthritis. And just like mom always said, it’s good for preventing colds.
Another amazing compound in citrus fruits such as orange is a compound called limonin, which is an anti-carcinogen that stays active in your system long after consumption. Limonoids are anti-carcinogens that have been shown to help fight cancers of the mouth, skin, lung, breast, stomach and colon.
Enjoy the WHOLE orange (not just the juice!)
It may not be as appetizing as the juice of an orange, but there is great news about the white stuff under the peel: the pith, as its named, contains not just fiber but the highest amount of valuable flavonoids and other anti-cancer agents. Herperidin, found only in the peel and pith, is arguably the most important flavanone in oranges. Herperidin is important to lowering high blood pressure and cholesterol and is a powerful anti-inflammatory.
Cholesterol conscious? Reach into the compost pile to retrieve that orange peel. Citrus fruit peels contain PMFs, compounds that have the potential to lower cholesterol more effectively than some prescription drugs (such as statins) without side effects. Juices of citrus fruits also contain PMFs, but you’d have to drink about 20 glasses of juice before reaping the benefits. I suggest grating a tablespoon or so of the peel from an organic orange each day and using it to flavor foods. You can throw it in cereals, dressings, and baked goods, or your grains. Give it some zing!
LOOK RADIANT
Good news for our vanity! You just may look a little hotter in the mirror. Oranges contain anti-aging properties and help your skin glow with the sparkle of youth for longer.
Haven’t read enough? Be sure to incorporate other orange foods:
What’s the special something that makes a food orange? Give credit to a group of pigments known as cartenoids. In most orange foods, we are talking about the antioxidants alpha- and beta-carotene. These are converted to vitamin A in your body, which is responsible for maintaining the lining of your organs, enabling your body to fight against bacteria and viruses that cause illness and disease. Important stuff, eh? In addition to the immunity boost, these antioxidants lower risk of developing chronic diseases such as heart disease and cancer. They are key players in sexual reproduction and in the health of the eyes, skin and bones. The link between carrots (a super Vit. A source) and healthy vision is old news backed by modern day science! What’s more, they may further slow the aging process, slowing or stopping the development of other age-related diseases like dementia and Alzheimer’s.
Orange foods are also known to contain flavonoids, zeaxanthin, lycopene and vitamin C. Each fruit and vegetable has its unique ratio of these key ingredients, plus so many more.
Other orange foods include carrots, orange peppers, squashes, pumpkins, and one of my favorites – sweet potatoes or yams. Throw one of these in the oven until carmelized and enjoy with a little organic butter or olive oil. Like candy!
It's clear. Now go get your orange on!
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