Oranges and Folate
Oranges are naturally rich in
folate, or folic acid, a vitamin of the B group. One role of
folate is to process the amino acid homocysteine in our body.
When folate is lacking, homocysteine is not broken down, piles
up in our blood vessels and becomes toxic even in small amounts.
The accumulation of high levels of homocysteine in the blood
may cause a heart attack even among people who have adequate
Oranges and Minerals
-- Sodium. Oranges are very low in sodium. When we eat foods
containing a large amount of sodium (salt) we retain a large
volume of fluid in our blood vessels that needs to be moved around
by the heart. The result is we end up with high blood pressure.
-- Potassium. Oranges are high
in potassium, a mineral that plays a key role in heart functions
and muscle contractions, making it an important nutrient for
a healthy heart. It works with sodium to regulate the water balance
in the body. Diets low in sodium and high in potassium lower
blood pressure, reducing the risk for strokes.
-- Calcium. Oranges contain
a good amount of calcium, a mineral extremely important in maintaining
normal blood pressure; it is required for nerve transmission
and regulation of heart muscle contraction. Many studies have
shown that as we increase the consumption of foods with a high
content of calcium, the risk of high blood pressure decreases,
especially if we maintain adequate intakes of magnesium.
-- Magnesium. Oranges are also
rich in magnesium; this mineral is needed for more than 300 biochemical
reactions in the body. Having adequate amounts of magnesium in
the body helps your heart maintain a steady rhythm and normal
Oranges and Phytochemicals
The word "phyto" means
"plant" in Greek. Phytochemicals are nonnutritive chemicals
found in plant foods that protect their host plants from infections
and microbial invasions. Through research we have learned that
phytochemicals are also crucial in protecting humans against
disease. Some phytochemicals found in oranges are:
-- Flavonones, anthoctanins,
hydroxycinnamic acids, polyphenols. These phytochemicals are
one large family of protective antioxidants commonly seen in
foods rich in vitamin C. In the body, they fight inflammation
and free radicals; prevent platelets from sticking together;
block certain molecules that raise blood pressure; and strengthen
the small blood vessels that carry oxygen and nutrients to the
-- Hesperidin. In animal studies,
the flavonone hesperidin has been shown to lower high blood pressure
and cholesterol as well as to have strong anti-inflammatory properties.
This component is found in the peel and inner white pulp of the
orange. To reap the full benefits of oranges, grate a tablespoon
of the peel and use it to flavor tea, salads, yogurt, soups,
Oranges and Fiber
One orange contains about 3
grams of fiber: 60 percent is soluble fiber and 40 percent insoluble.
Both types are important for our health, but soluble fiber is
the one that lowers cholesterol. Pectin, the soluble fiber that's
found mainly in the skin around each orange section and in the
peel, helps trap and eliminate cholesterol from the body. Try
to eat a little of the white part of the orange peel; it contains
half of the fruit's pectin supply.
Vitamin C Supplements
Vitamin C supplements do not
accomplish in our body what fresh oranges do; make an effort
to get your vitamins from fresh foods. However, if you decide
to continue taking vitamin C supplements, keep the following
-- Do not exceed 2 grams of
vitamin C a day because when quantities exceed the body needs,
it can become a pro-oxidant.
-- If you decide to discontinue
your intake of large doses of vitamin C supplements, don't stop
all of the sudden; do it gradually to prevent a deficiency.
-- Vitamin C supplements are
dangerous for people with iron overload because it enhances iron
absorption and releases iron from body stores. Free iron in the
body causes the kind of cellular damage typical of free radicals.
I hope by now you are convinced
you need to include oranges in your daily life to prevent or
control heart disease. Remember: one orange a day keeps heart
One orange contains all the
vitamin C your body needs for the day. If you have a farmers
market in your area, pay a visit to those local farmers and look
for organic fresh oranges. They are delicious!
Note: Oranges contain some oxalic acid and
should be restricted for those with calcium-oxalate stones.