Fresh fruit and vegetables are rich sources of antioxidants and nutrients. Upping your intake of antioxidants can significantly decrease build up of plaques in the arteries.
Citrus fruits are distinguishable for their fragrance, partly due to flavonoids and limonoids (which in turn are terpenes) contained in the rind, and most are juice-laden. The juice contains a high quantity of citric acid giving them their characteristic bitter flavour. They are also good sources of vitamin C and flavonoids.
The compounds, known as polymethoxylated flavones (PMFs), are antioxidants that belong to a group of plant chemicals called flavonoids. Flavonoids exist in a variety of fruits and vegetables, as well as tea and red wine.
Citrus fruits have long been valued as part of a nutritious and tasty diet. The flavours provided by citrus are among the most preferred in the world, and it is increasingly evident that citrus not only tastes good, but is also good for people.
As is clearly noticeable, citrus and citrus products are a rich source of vitamins, minerals and dietary fibre (non-starch polysaccharides) that are essential for normal growth and development and overall nutritional balance and well being. However, it is now beginning to be appreciated that these and other biologically active, non-nutrient compounds found in citrus and other plants (phytochemicals) can also help to reduce the risk of many chronic diseases.
During the last decades, production and trade in citrus fruits have gradually increased, the amount they have grown has been different according to the type of fruit (it has been stronger in small fruits and orange juice, particularly in not-from-concentrated orange juice during the nineties, while there is a certain stagnation of other citrus fruits consumption in developed countries).
It is thought that a diet high in citrus fruits could help to prevent certain cancers and reduce risk of stroke, according to a review of the evidence released by Australia's research organization CSIRO (The Commonwealth Scientific and Industrial Research Organization).
The extensive review of international research on the fruits shows reduction of risks of some cancers by up to 50 per cent and a 19 per cent decrease in risk of stroke.
The report, funded by Horticulture Australia, found 48 studies showing a protective effect of citrus fruits on cancers and additional studies showing links to vitamin C, carotenoids and folate or fibre intake. The greatest evidence is for oesophageal, larynx, mouth and stomach cancers where the reduction was between 40-50 per cent according to the report.
Citrus fruits are highly beneficial to all age groups and have also been linked to protection against other diseases, thanks to their variety of compounds. An orange has over 170 different phytochemicals and more than 60 flavonoids, many of which have been shown not only to have antioxidant effects but also to have anti-inflammatory, anti-tumour and blood clot inhibiting properties.