Prevention Potential of Citrus

There is considerable evidence that citrus foods may help reduce the risk, or retard the progression, of several serious diseases and disorders;

Cardiovascular disease

It is well accepted that a diet low in saturated fat and cholesterol and rich in fruits and vegetables reduces the risk of heart disease. Epidemiological studies have also shown a significant association between vitamin C intake and protection against cardiovascular mortality.

Cancer

There is reasonable scientific support for vitamin C's protective role in cancer. Many of the animal, cell culture and human studies have suggested it has a positive effect. However, epidemiological studies provide good evidence that protective effects are more closely associated with the consumption of fruits and vegetables rather than with the enormous levels of vitamin C often used in cell culture and animal studies.

Neural tube defects

During the first stage of pregnancy, adequate folate intake is critical for reducing the risk of severe birth defects, namely spina bifida and anencephaly. Regular consumption of citrus foods can help supply adequate folate and thus reduce the risk of these birth defects.

Anaemia

Vitamin C can increase the absorption of non-haem iron (the inorganic iron form found in plant foods) two to fourfold (Fleming et al., 1998). The bio-availability of non-haem iron is much lower than that of haem iron, which is found in foods of animal origin (Whitney and Rolfes, 1999). Consuming citrus fruits rich in vitamin C can help prevent anaemia and its devastating consequences.

Cataracts

Oxidation of the eye's lens plays a central role in the formation of age-related cataracts. Lower cataract risk has been shown in individuals with high blood concentrations or intakes of vitamin C and carotenoids. There is now evidence to show that a high level of vitamin C intake over the long term decreases the risk of cataract development.

More Than Vitamin C

The Nutrient Content and functions of Citrus

 

Nutritional facts about Citrus fruit

	Orange	Grapefruit	Tangerine
Weight (g)	131	236	84
Energy (kcal)	62	78	37
Fibre content (g)	3.1	2.5	1.7
Ascorbic acid (mg)	70	79	26
Folate (mcg)	40	24	17
Potassium (mg)	237	350	132

Source: Gutherie and Picciano, 1995.

 

 Carbohydrate

The main energy-yielding nutrient in citrus is carbohydrate; citrus contains the simple carbohydrates (sugars) fructose, glucose and sucrose, as well as citric acid which can also provide a small amount of energy. Citrus fruits also contain non-starch polysaccharides (NSP), commonly known as the dietary fibre, which is a complex carbohydrate with important health benefits. The predominant type of fibre in citrus is pectin, making up 65 to 70 percent of the total fibre.

Vitamin C

Vitamin C (ascorbic acid), an essential water-soluble vitamin, plays a key role in the formation of collagen, a primary component of much of the connective tissue in the body. Adequate collagen synthesis is essential for strong ligaments, tendons, dentin, skin, blood vessels and bones, and for wound healing and tissue repair. The weakening of these tissues is a symptom of vitamin C deficiency. Vitamin C is an important aid in the absorption of inorganic iron; it has also been shown to aid in the treatment of anaemia and stress.

Folate

Folate is a water-soluble vitamin essential for new cell production and growth. It helps in the production of DNA and ribonucleic acid (RNA) and mature red blood cells, which ultimately prevent anaemia.

Potassium

Potassium is an essential mineral that works to maintain the body's water and acid balance. As an important electrolyte, it plays a role in transmitting nerve impulses to muscles, in muscle contraction and in maintenance of normal blood pressure. The daily requirement of potassium is approximately 2000mg. There is concern that a high sodium-to-potassium intake ratio may be a risk factor for chronic disease. Increased consumption of citrus fruits and juices is a good means of increasing potassium intake.

Phytochemicals

Several classes of phytochemicals, including monoterpenes, limonoids (triterpenes), flavanoids, carotenoids and hydroxycinnamic acid, have been isolated from citrus and may help to protect against various chronic diseases, including cancer and heart disease.

Serious Health Mistakes V

Avoiding Doctors

Seeing the doctor can be time consuming and even somewhat an embarrassing affair often requiring a ton of paper work. Even so, having regular check-ups can mean early detection and treatment thus minimizing further complications. Women should visit a gynecologist annually for a pap smear and breast exam, as well as an annual mammogram once over the age of forty.
Men should have their testicles examined for irregularities and also be checked for colon cancer. You should also be visiting your dentist and general practitioner annually. These visits maybe uncomfortable and even tedious, but they can potentially save your life.

Serious Health Mistakes IV

Not Drinking Water

Dehydration is extremely dangerous and one of the major causes of cancer. You probably work in a room with air conditioning and lighting. You sit in this office for up to 12 hours a day during which you do not drink water while the air conditioning and lighting work together to cause dehydration. Your body needs water for numerous processes such as excreting waste materials, regulating body temperature, performing cell functions and balancing electrolytes.
Coffee, tea, juices and alcohol are not adequate substitutes for water. You must drink quality water, at least 6-8 glasses depending on your weight. Don't take four glasses in the morning and the other four in the evening, but distribute them throughout the day. Increasing your water intake can help you prevent countless conditions and diseases such as chronic headaches and cancer. People with high blood pressure should consult a dietician before taking eight glasses of water. That is approximately 2litres of water per day.

Serious Health Mistakes III

Drinking Your Calories

Coffee and tea with lots of sugar and quick juices as well as smoothies might be a regular fixture in your day, but you could be consuming nearly all of your calories for the day in just one cup.
Coffee drinks, smoothies, sodas, juices and alcohol are all notorious for being high in calories. If you are drinking these regularly and not cutting back on your calories from food, you could be consuming up to an extra thousand calories a day, which leads to weight gain.
Instead, try limiting yourself to one liquid treat once a day and drink plenty of water.

Serious Health Mistakes II

Not Getting Enough Sleep

Doctors have recommended at least 8 hours of sleep a night to function to one’s fullest the next day. Sleep deprivation has been linked to weight gain, depression, anxiety, heart disease and insulin resistance, not to mention the accidents that can result from limited mental alertness.
People who can’t finish their work during the day tend to sacrifice sleep instead of foregoing or postponing less important commitments and set a regular bedtime to get a full 8 hours in order to avoid the effects of sleep deprivation.
Note: To improve the quality of your sleep, you need to avoid animal protein at night; these are digested for up to eight hours, thus interfering with your comfort. This becomes harder to avoid as we skip meals throughout the day and come home to have a large meal in one sitting.

Serious Health Mistakes

1. Skipping Breakfast

Breakfast is too important a meal to pass up in the morning.
As you sleep, your body’s metabolism slows down considerably. When you awake, your body needs food to get your metabolism going again. Skipping breakfast thus results in low energy levels. Although some may try skipping breakfast in an attempt to cut calories and lose weight, they actually tend to eat more throughout the day to compensate and may thus gain more weight.
Sometimes you may skip breakfast due to lack of time, but this is most unwise. Remember that for every activity you will engage in, be it work or school, you need energy. Your body cannot function efficiently without energy. Those who do not eat breakfast also feel fatigued at the end of each day and always need pain killers to relieve the headache.
Studies have shown that children who don’t eat breakfast do not perform well in school, are less capable of handling complex mathematics, are irritable and will generally be slower in class. This not only applies to children but to adults as well.
If you made the mistake of having a heavy lunch, then a tug of war ensues, with the stomach on one end and the brain on the other. The bulk of the blood supply is diverted to the stomach, with very little to the brain. When the stomach wins, you sleep.
Studies have also shown that eating breakfast increases your ability to perform better mentally.

OBESITY

Body Mass Index

One is said to be obese if their body weight is in excess of the ideal body weight by more than 20%, or if their Body Mass Index score (BMI) exceeds 30Kg/m2. [BMI = weight (kg)/ height (m) x height (m)].
Obesity is a chronic disease like hypertension and diabetes, which can and should be treated. (Chronic – the condition develops with time of improper life style).
Obesity usually occurs as a result of unhealthy eating behavior coupled with a sedentary lifestyle.




    
Consequently, obesity is the imbalance between energy intake and energy expenditure where
excess energy consumed is stored as fat.

Obese people have excess body fat to the extent that health may be impaired.

Waist circumference

 

Obesity can also be estimated using waist circumference. The higher the circumference, the higher the risk of getting health problems associated with obesity. You may have a normal BMI as discussed above but if your waist circumference is still high, it means you have Trunkal obesity, which is equally dangerous.

Illustration of Waist Circumference

Male;

• Slight risk: ≥ 94 cm
• High risk: ≥ 102 cm

Female;

• Slight risk: ≥ 80 cm
• High risk: ≥ 88 cm