Medical News Today reported in What to know about oranges:
As an excellent source of the antioxidant vitamin C, oranges may help combat the formation of free radicals that cause cancer.
Although an adequate vitamin C intake is necessary and very beneficial, the amount a person would need for the desired therapeutic effect on cancer is more than they could realistically consume.
For example, one study concluded that medical scientists could harness the power of vitamin C from oranges to inhibit colorectal cancer cells in the future. However, the authors concede that 300 oranges’ worth of vitamin C would be necessary.
That said, in 2015, a study linked grapefruit and orange juice with a higher risk of skin cancer. Researchers found that people who consumed high amounts of whole grapefruit or orange juice were over a third more likely to develop melanoma than those who consumed low amounts. This may have been due to citrus compounds that exert photocarcinogen properties.
More research is necessary to confirm the effects of orange consumption on cancer risk.
Blood pressure
Oranges contain no sodium, which helps keep a person below their daily limit. On the other hand, a cup of orange juice can boost daily potassium intake by 14%….
According to the Office of Dietary Supplements (ODS), increasing potassium intake can reduce the risk of high blood pressure and stroke.
Heart health
Oranges are a good source of fiber and potassium, both of which can support heart health.
According to one 2017 review of previous meta-analyses, consuming enough fiber can significantly reduce the risk of heart disease both developing and being fatal. The review links this effect to its ability to lower cholesterol levels in the blood.
One cup of orange juice can provide 14% of a person’s daily potassium requirement….
Diabetes
A medium orange weighing 131 grams (g) contributes 3.14 g of fiber, which is nearly 10% of an adult’s daily fiber requirement. Several studies have found that fiber can improve some factors that contribute to diabetes development and progression.
For example, one 2019 study found that consuming 4 g of a dietary fiber supplement per day did not reduce blood glucose but improved how the body responds to insulin. Low insulin sensitivity can contribute to type 2 diabetes.
Weight control is also important for reducing the risk of diabetes, as obesity and overweight can contribute to the development of type 2 diabetes. The body processes fiber more slowly than other nutrients, so it can help a person feel fuller for longer and reduce their urge to eat snacks throughout the day.
Following a diet that contains a high proportion of fruits and vegetables can support blood sugar control and reduce the risk of type 2 diabetes and disease progression. That said, a diabetes friendly diet should include healthful foods from a variety of food groups.
Skin
Consuming enough vitamin C can help a person maintain skin health and appearance.
Vitamin C contributes to collagen production. Collagen supports the skin, promotes wound healing, and improves skin strength….. https://www.medicalnewstoday.com/articles/272782#benefits
The risk cited by Medical News was “People with gastroesophageal reflux disease may experience an increase in symptoms such as heartburn and regurgitation when consuming citrus fruits. This is due to their high acid content.”
Resources:
9 Health Benefits of Citrus Fruit | Health.com
https://www.health.com/nutrition/citrus-fruit-health-benefits
What Are the Health Benefits of Citrus Fruits?
https://healthyeating.sfgate.com/health-benefits-citrus-fruits-7925.html
Oranges 101: Nutrition Facts and Health Benefits
https://www.healthline.com/nutrition/foods/oranges
Science Daily reported in Molecule found in oranges could reduce obesity and prevent heart disease and diabetes:
Researchers at Western University are studying a molecule found in sweet oranges and tangerines called nobiletin, which they have shown to drastically reduce obesity in mice and reverse its negative side-effects.
But why it works remains a mystery.
New research published in the Journal of Lipid Research demonstrates that mice fed a high-fat, high-cholesterol diet that were also given nobiletin were noticeably leaner and had reduced levels of insulin resistance and blood fats compared to mice that were fed a high-fat, high-cholesterol diet alone.
“We went on to show that we can also intervene with nobiletin,” said Murray Huff, PhD, a Professor at Western’s Schulich School of Medicine & Dentistry who has been studying nobiletin’s effects for over a decade. “We’ve shown that in mice that already have all the negative symptoms of obesity, we can use nobelitin to reverse those symptoms, and even start to regress plaque build-up in the arteries, known as atherosclerosis.”
But Huff says he and his team at Robarts Research Institute at Western still haven’t been able to pinpoint exactly how nobiletin works. The researchers hypothesized that the molecule was likely acting on the pathway that regulates how fat is handled in the body. Called AMP Kinase, this regulator turns on the machinery in the body that burns fats to create energy, and it also blocks the manufacture of fats.
However, when the researchers studied nobiletin’s effects on mice that had been genetically modified to remove AMP Kinase, the effects were the same.
“This result told us that nobiletin is not acting on AMP Kinase, and is bypassing this major regulator of how fat is used in the body,” said Huff. “What it still leaves us with is the question — how is nobiletin doing this?” https://www.sciencedaily.com/releases/2020/03/200303140158.htm
Citation:
Molecule found in oranges could reduce obesity and prevent heart disease and diabetes
Date: March 3, 2020
Source: University of Western Ontario
Summary:
Researchers are studying a molecule found in sweet oranges and tangerines called nobiletin, which they have shown to drastically reduce obesity and reverse its negative side-effects. But why it works remains a mystery.Journal Reference:
Nadya M. Morrow, Amy C. Burke, Joshua P. Samsoondar, Kyle E. Seigel, Andrew Wang, Dawn E. Telford, Brian G. Sutherland, Conor O’Dwyer, Gregory R. Steinberg, Morgan D. Fullerton, Murray W. Huff. The citrus flavonoid nobiletin confers protection from metabolic dysregulation in high-fat-fed mice independent of AMPK. Journal of Lipid Research, 2020; 61 (3): 387 DOI: 10.1194/jlr.RA119000542
Here is the press release from the University of Western Ontario:
Study: Daily citrus may help combat obesity
MARCH 2, 2020 BY CRYSTAL MACKAY
The equivalent of just two or three oranges or tangerines a day could reverse obesity and reduce the risk of heart disease and diabetes – a benefit Western researchers attribute to nobiletin, a molecule found in popular citrus fruits.
The Schulich School of Medicine & Dentistry-led study showed mice fed a high-fat, high-cholesterol diet that were also given nobiletin were noticeably leaner and had reduced levels of insulin resistance and blood fats compared to mice that were fed a high-fat, high-cholesterol diet alone.
The study, The citrus flavonoid nobiletin confers protection from metabolic dysregulation in high-fat-fed mice independent of AMPK, was recently published in the Journal of Lipid Research.
“We went on to show that we can also intervene with nobiletin,” said Schulich professor Murray Huff, who has been studying nobiletin’s effects for more than a decade. “We‘ve shown that in mice that already have all the negative symptoms of obesity, we can use nobelitin to reverse those symptoms, and even start to regress plaque build-up in the arteries, known as atherosclerosis.”
But Huff says he and his team at Robarts Research Institute still haven’t been able to pinpoint exactly how nobiletin works.
Researchers hypothesized the molecule was likely acting on the pathway that regulates how fat is handled in the body. Called AMP Kinase, this regulator ‘turns on’ the machinery in the body that burns fats to create energy, and it also blocks the manufacture of fats.
However, when the researchers studied nobiletin’s effects on mice genetically modified to remove AMP Kinase, the effects were the same.
“This result told us that nobiletin is not acting on AMP Kinase and is bypassing this major regulator of how fat is used in the body,” Huff said. “What it still leaves us with is the question – how is nobiletin doing this?”
Huff says while the mystery remains, this recent result is still clinically important because it shows that nobiletin won’t interfere with other drugs that act on the AMP Kinase system. He says current therapeutics for diabetes like metformin for example, work through this pathway.
The next step is to move these studies into humans to determine if nobiletin has the same positive metabolic effects in human trials.
“Obesity and its resulting metabolic syndromes are a huge burden to our health care system, and we have very few interventions that have been shown to work effectively,” Huff said. “We need to continue this emphasis on the discovery of new therapeutics.”
Tags: Schulich School of Medicine and Dentistry https://news.westernu.ca/2020/03/study-oj-ingredient-may-help-combat-obesity/
Heathline described a balanced diet: What is a balanced diet?
A balanced diet is one that gives your body the nutrients it needs to function correctly. To get the proper nutrition from your diet, you should consume the majority of your daily calories in:
• fresh fruits
• fresh vegetables
• whole grains
• legumes
• nuts
• lean proteins
About calories
The number of calories in a food is a measurement of the amount of energy stored in that food. Your body uses calories from food for walking, thinking, breathing, and other important functions.
The average person needs to eat about 2,000 calories every day to maintain their weight. However, a person’s specific daily calorie intake can vary depending on their age, gender, and physical activity level. Men generally need more calories than women, and people who exercise need more calories than people who don’t.
The following examples of daily calorie intake are based on United States Department of Agriculture (USDA)Trusted Source guidelines:
• children ages 2 to 8 years: 1,000 to 1,400 calories
• girls ages 9 to 13 years: 1,400 to 1,600 calories
• boys ages 9 to 13 years: 1,600 to 2,000 calories
• active women ages 14 to 30 years: 2,400 calories
• sedentary women ages 14 to 30 years: 1,800 to 2,000 calories
• active men ages 14 to 30 years: 2,800 to 3,200 calories
• sedentary men ages 14 to 30 years: 2,000 to 2,600 calories
• active men and women over 30 years: 2,000 to 3,000 calories
• sedentary men and women over 30 years: 1,600 to 2,400 calories
The source of your daily calories is just as important as the number of calories you consume. You should limit your consumption of empty calories, meaning those that provide little or no nutritional value. The USDA defines empty calories as calories that come from sugars and solid fats, such as butter and shortening….
Why a balanced diet is important
A balanced diet is important because your organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. Children with a poor diet run the risk of growth and developmental problems and poor academic performance, and bad eating habits can persist for the rest of their lives. Learn more about healthy meal plans for kids.
Rising levels of obesity and diabetes in America are prime examples of the effects of a poor diet and a lack of exercise. The Center for Science in the Public Interest reports that 4 of the top 10 leading causes of death in the United States are directly influenced by diet. These are:
• heart disease
• cancer
• stroke
• diabetes
BEFORE EMBARKING ON ANY CHANGE IN DIET OR PHYSCIAL ACTIVITY A COMPETENT MEDICAL PROFESSIONAL SHOULD BE CONSULTED.
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