Introduction: The Commonwealth Scientific and Industrial Research Organisation (CSIRO) in Australia has found that eating citrus fruits daily can reduce the risk of stroke by 19%.
Citrus fruits are the largest fruit family, including varieties such as oranges, tangerines, pomelos, grapefruits, kumquats, and lemons. Oranges are traditionally considered a primary source of vitamin C in the Western diet and also provide a significant amount of carotene and minerals such as potassium, calcium, and iron.
Citrus fruits possess antioxidant properties, boost the immune system, inhibit the growth of tumor cells, and can transform tumor cells into normal cells. Australian scientists state that among all fruits, citrus fruits contain the highest levels of antioxidant substances, with over 170 phytochemicals, including more than 60 flavonoids and 17 types of carotenoids. Flavonoids have anti-inflammatory, anti-tumor, and blood vessel-strengthening effects, as well as inhibiting blood clotting, while carotenoids have potent antioxidant properties. These combined physiological active ingredients give citrus fruits an inhibitory effect on the development of various types of cancer.
Stir-fried Pork Shredded with Orange Peel
In reality, not every nutrient in citrus fruits is exceptionally high. In terms of mineral content like potassium, magnesium, and iron, as well as vitamin C content, they do not compare to fresh jujubes. For flavonoid content, they are surpassed by hawthorn, and for carotenoid content, they are less than papaya and mango. However, citrus fruits are abundant, inexpensive, and available year-round, making their nutritional significance in the diet more widely recognized. The nutritional characteristics of citrus fruits are very similar; more expensive, imported varieties are not necessarily more nutritious than cheaper domestic ones.
Citrus fruit peels contain a large amount of pectin, and their aromatic oils have an appetizing effect. The segments' peels are rich in dietary fiber, and the white pith (orange threads) has the effect of relieving coughs and reducing phlegm. However, this does not mean that people without issues like coughing with phlegm or poor appetite must eat orange peel and pith.
Orange Chicken Dices
Citrus fruits should not be consumed excessively. Only on a nutritionally balanced basis can the health benefits of various foods be fully realized. Just because you love oranges and want to pursue better nutrition by eating several pounds every day is not advisable, as it can easily lead to "carotenemia," causing the skin to turn yellow. Eating a large amount of citrus fruits on an empty stomach can also irritate the stomach.
Finally, it should be noted that if you only drink orange juice, the health benefits of oranges are significantly diminished. This is because during the juice processing, a large amount of vitamin C, flavonoids, and carotenoids are lost, and almost all dietary fiber except for pectin is completely lost.
Grapefruit and Orange Juice