ORANGES

HOW MUCH?

Try to eat 1 a day

HOW TO GET YOUR 350 MILLIGRAMS A DAY

1 large yellow bell pepper 341 mg

1 large red bell pepper 312 mg

1 large orange bell pepper 238 mg

1 Large green bell pepper 132 mg

1 cup raw chopped broccoli 79 mg

1 cup fresh strawberries slice 97mg

1 cup papaya cubes 87 mg

1 navel orange 83 mg

1 medium kiwi 70 mg

1 cup cubed cantaloupe 59 mg

1 cup Odwalla C Monster 350mg

1 cup fresh orange juice 124 mg

1 cup orange juice from concentrate 97 mg

Citrus flavonoids are found in the whole fruit of the orange (tissue, juice, skin, pulp etc)

The power of citrus flavonoids are amazing. They have the ability to prevent cells from mutating and initiating one of the first steps in the development of cancer and other chronic diseases. They have been shown to inhibit cancer cell growth, strengthen capillaries, act as anti inflammatories, and they are antiallergenic and antimicrobial.

They promote cardiovascular health.

Major cancer agent when eaten in the whole form

Reduce the risk of stroke by 25%

Known to elevate HDL cholesterol (good) and lower LDL (bad)

Pectin found in the white lining of citrus fruit is good fiber and helps to reduce cholesterol and is also helpful in stabilizing blood sugar

***Eating a whole orange hold many more benefits than juice will provide***

Eat the pulp and buy high pulp juice

The peel of the orange and other citrus fruits contain lots of nutritional power. If you are to use the peel in cooking, wash with warm water and a little soap or buy organic citrus.

SUPPLEMENTS

It's always better to get it from the source but if you take a Vitamin supplement it is best to take a 250 mg supplement in the morning and 250mg in the evening instead of 500 at a time. Keep your daily supplement intake below the Food and Nutrition Board's tolerable upper limit of 2000 mg a day. 1000mg a day is more than enough.

HOW TO PICK YOUR ORANGES

They do not ripen after they have been picked.

Heavier and smaller with thinner skin have more juice

More juice if you let it go to room temp and roll it on the counter before juicing it.

GET SOME!

Eat an orange, tangerine, or clementine daily

Add mandarin orange segments to a spinach salad

Sprinkle grapefruit halves with brown sugar and broil for a great desert

Add orange juice to a fruit smoothie

Keep orange and lemon zest in your fridge or freezer and add to cakes, cookies, muffins, yogurt, fruit salad, and hot tea.

IDEAS FOR KIDS

Have orange wedges for snacks or after playing/exercising

Kids always love smoothies!