Chicago Health | Homepage
EatingWell: Enjoy the health benefits of citrus

EatingWell: Enjoy the health benefits of citrus

By Karen Ansel, M.S., R.D., and Lori Longbotham, EatingWell.com

Oranges, lemons, limes and grapefruit aren’t just refreshing–they’re also super-nutritious. One medium orange packs more than 100 percent of the recommended daily dose for vitamin C (and some research suggests organic citrus packs up to 17 percent more vitamin C than conventional).

Here are more healthy reasons to have a serving of citrus every day. Eating citrus can:

1. Calm a cold. Loading up on citrus and vitamin C won’t prevent colds, but high doses of C (400 to 500 mg) may shorten the duration and lessen the symptoms.

2. Protect your heart. Oranges, grapefruit, lemons and limes are rich sources of flavonoids. The predominant flavonoid in these fruits–hesperidin–is credited with boosting “good” HDL cholesterol and lowering “bad” LDL cholesterol and triglycerides.

3. Boost weight loss. Naturally packed with water and fiber, citrus will help you stay full and satisfied, but grapefruit may have a decided advantage, according to a 2006 Journal of Medicinal Food study.

When researchers put volunteers on an exercise plan for 12 weeks and asked them to eat either half a fresh grapefruit or drink apple juice and pop a placebo pill before each meal, the grapefruit group dropped an average of 3-1/2 pounds (compared to just 1/2 pound for the apple group).

4. Help you reduce sodium. Both citrus and salt enhance flavors, so skip the salt and add a spritz of citrus juice instead to keep dishes lower in sodium.

5. Prevent cancer. Limonoids, a special class of antioxidants in most citrus, may help guard against colon, lung, breast, skin and stomach cancer.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)
(c) 2015 EATING WELL, INC. DISTRIBUTED BY TRIBUNE CONTENT AGENCY, LLC

Similar Articles

Easy Tips for Anti-Inflammatory Eating, Plus a Chance to Win a $50 Gift Card to True Food Kitchen

Easy Tips for Anti-Inflammatory Eating, Plus a Chance to Win a $50 Gift Card to True Food Kitchen

By Eve Becker What do a new restaurant in River North, the anti-inflammatory diet and a

Slow Eating May Help You Consume Less and Lose Weight

Slow Eating May Help You Consume Less and Lose Weight

By Victoria Shanta Retelny, RDN Slowing down can be a challenge in our fast-paced society, but

Not Drinking Enough Water? Bloated Belly and Sweet Cravings Can Result

Not Drinking Enough Water? Bloated Belly and Sweet Cravings Can Result

By Rhonda Alexander You know that you’re supposed to drink plenty of water every day, but

The MIND Diet

The MIND Diet

New eating approach can help your brain By Victoria Shanta Retelny, RDN  Your brain health is closely

Cultures for Health: The Benefits of Fermented Foods

Cultures for Health: The Benefits of Fermented Foods

By Victoria Shanta Retelny, RDN For centuries, fermented foods have played a large role in many

Articles By Category

Family Health

In The Know

CH Lifestyle

January 2017
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
December 25, 2016 December 26, 2016 December 27, 2016 December 28, 2016 December 29, 2016 December 30, 2016 December 31, 2016
January 1, 2017 January 2, 2017 January 3, 2017 January 4, 2017 January 5, 2017 January 6, 2017 January 7, 2017
January 8, 2017 January 9, 2017 January 10, 2017 January 11, 2017 January 12, 2017 January 13, 2017 January 14, 2017
January 15, 2017 January 16, 2017 January 17, 2017 January 18, 2017 January 19, 2017 January 20, 2017 January 21, 2017
January 22, 2017 January 23, 2017 January 24, 2017 January 25, 2017 January 26, 2017 January 27, 2017 January 28, 2017
January 29, 2017 January 30, 2017 January 31, 2017 February 1, 2017 February 2, 2017 February 3, 2017 February 4, 2017

Categories

Recent Comments

Swing for the fences in the fight to Sideline Pancreatic Cancer

Swing for the fences in the fight to Sideline Pancreatic Cancer

Enjoy a great night of baseball at Peoples Natural

VIEW ARTICLE
Cost to give birth 1943 - Page 3 - Defending The Truth Political Forum

Cost to give birth 1943 - Page 3 - Defending The Truth Political Forum

A Hazy Shade of Healthcare: What does tort reform

VIEW ARTICLE

Archives