Ask a Dietitian

As seen on BCTV January 30/01

Fruits are pretty much the perfect food. They are fat, saturated fat and cholesterol-free. They are a great source of fiber, contain vitamins and minerals and taste delicious. Citrus fruits in particular contain many nutrients that play a role in reducing the risk of cancer and heart disease when part of a low fat diet rich in fruits and vegetables. Citrus fruits and their juices are of the most nutrient dense fruits. The top four juices, in terms of nutrient content, include; orange juice, grapefruit juice, prune juice and pineapple juice. Citrus fruits are an excellent source of vitamin C. One 8oz glass of orange juice provides more than 100% of the daily value for vitamin C, a powerful antioxidant that may counteract the harmful effect of free radicals. Vitamin C helps heal wounds, aids in iron absorption and strengthens body tissues, bones and blood vessels through maintenance of collagen. Vitamin C is a water soluble vitamin, this means that once the body has absorbed the amount of vitamin C it requires, the balance is eliminated. This means that you need to consume vitamin C each day.

Citrus fruits also contain one fourth of the daily value of folate, a B vitamin critical to preventing neural-tube defects in a developing fetus. It is imperative that women of childbearing age get plenty of folate or folic acid prior to and during pregnancy. Folate is also important for mature red-blood cell production and guards against anemia. Recent research also shows that folate may help prevent heart disease. Other sources of folate include dark green leafy vegetables.

Fruits, vegetables, whole grains and legumes are all good sources of fiber. Fiber has been found to be beneficial in preventing the development of some forms of cancer, in reducing blood cholesterol levels and in aiding digestion and elimination. Much of the fiber in juice has been removed so you are better off eating the fruit itself.

Finally, citrus fruits also contain one tenth of the daily value of potassium, an electrolyte that helps maintain normal blood pressure. Some potassium is lost in sweat during long bouts of intense exercise in heat and orange juice is a great way to replace the losses.

Some great ways to get more citrus fruits into your diet include:

• Sunshine shake: OJ, cranberry juice, pineapple chunks and yogurt or soft tofu.
• Add orange juice and zest to date loaf
• Orange juice and ginger in a stir-fry with beef, chicken or seafood
• Grapefruit shrimp stir-fry
• Fruit salad with grapefruit poppy seed dressing
• Citrus papaya salad
• Orange crab salad on spinach
• Asparagus with zesty orange sauce

Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!