Do you eat enough fruit throughout the day? If you are like most of us, then you are most likely falling short. Doctors recommend that an average adult consume at least two cups of fruit per day with no more than one cup of that coming from juice.
Whole fruit is considered a great source of vitamins, minerals, phytochemicals, antioxidants, and fibre. Eating a wide variety on a regular basis ensures that you get the full benefit of their health benefits. One particular category of fruit that has demonstrated exceptional health benefits is citrus. In Trinidad and Tobago, citrus fruits include oranges, grapefruits, tangerines, lemons and limes. They are rich in Vitamin C, folic acid, and fibre. Some studies have shown that they may reduce the risk of heart disease and some types of cancer. According to the Stroke: Journal of the American Heart Association, studies showed that citrus fruits may also reduce the risk of stroke in women. This study was conducted by a team of researchers from the Norwich Medical School in the UK. They looked at 14 years worth of follow up data, detailing the dietary intakes of 69,622 women that were part of the Nurse’s Health Study. In looking at the data, the researchers compared the effects of the 6 major flavonoid subclasses on health.
Flavonoids are known to be protective compounds found in fruits, vegetables, dark chocolate and red wine. They appear to confer a plethora of health benefits depending on the flavonoid subclass, and have been associated with antiviral, anti-allergic, antiplatelet, anti-inflammatory, antitumor and antioxidant effects. The flavonoid subclasses looked at in the study included: flavones, anthocyanin, flavon-3-ols, flavonoid polymers, flavanols, and flavones. The researchers found a strong link between flavanone intake from citrus fruits and a reduced risk of stroke. This effect was particularly true for consumption of oranges and grapefruit, which contain the highest levels of flavanone. Women consuming the most of these fruits showed a 19 per cent lowered risk of ischemic stroke compared to those eating the very least. Though orange juice and grapefruit juice also provide these protective flavanones, whole fruits are the better dietary option since they also provide fibre. Smoothies offer the best of both worlds since you can incorporate lots of fruit into a beverage without losing the fibre component. Try this “Antioxidant and Flavanone Packed Smoothie” for a quick and easy way to up your flavanone intake.
Antioxidant and
Flavanone Packed Smoothie
• 1 orange peeled
• 1 Banana, frozen
• ½ cup frozen blueberries
• ½ cup water
Blend and enjoy!
Written with information from www.nutritionexpert.com
