![]() Grapefruit and certain other citrus fruits, such as Seville oranges, can interfere with several kinds of prescriptions. In a single serving, grapefruit calories come out to just 52, and the water and fiber content of the fruit help you to feel full. While this is not the case, grapefruit can be an important part of a sensible weight-loss plan. Weight loss might be the first thing many people think of when they hear the word "grapefruit." The so-called grapefruit diet implies that the fruit has some sort of fat-melting property that enhances weight loss. Citrus fruits are naturally low in calories, fat-free, high in water content and contain less than 60 calories per serving. Also, more energy is used to digest whole fruit versus juice. It's always best to eat the whole fruit versus the juice, as juice doesn't have any fiber. ![]() They contain lots of fiber and vitamin C, as well as other vitamins and minerals. Citrus also has many other health benefits. ![]() Health benefitsĬitrus fruits earn their classification because they contain flavonoids, which are thought to have anti-cancer properties. Clementines look like tangerines, but they're a little smaller, and their skins are brighter, shinier and smoother. Both tangerines and clementines are sweet and easy to peel. Tangerines and clementines are the second largest cultivated group of citrus fruit after sweet oranges, which include larger-sized varieties, including navel and blood oranges. They look like tangerine fruit, but they're not quite the same. Like tangerines, clementines are a type of mandarin. Lemons, oranges, limes, grapefruit, tangerines and pomelos are just a few of the juicy fruits classified as citrus. Loaded with phytochemicals, including antioxidant flavonoids like quercetin, which is good for heart health and could have anti-cancer properties, and proanthocyanidins, which may protect urinary tract and heart health, Giancoli said.Citrus fruits are not only juicy and refreshing, they're extremely healthy. Good for an upset stomach, Giancoli said. One orange contains 120 per cent of the recommended daily intake of Vitamin C.Ī good source of calcium, folates, thiamine, flavanones (antioxidants that help neutralize free radicals) and naringin (an anti-inflammatory that may help protect the immune system), Giancoli said.īiggest nutritional bang for the caloric buck, Katz said.īecause they are lowest in calories, it isn’t the best choice when you are really hungry, Katz said.Ī good source of soluble fibre, which is helpful in controlling blood pressure, lipids, cholesterol and blood sugar, Katz said.īecause it involves a lot of chewing, it can make you feel more satiated, Katz said. Katz and Giancoli described some of the virtues of the Big Three fruits to help guide your pick. It’s worth emphasizing, again, that variety is key. Of course, some people dislike peeling oranges, and apples and bananas can be superior in particular circumstances, such as when you’re really hungry or have high blood pressure, said Andrea Giancoli, a Los Angeles-based registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. To compare, skinless chicken breast has a NuVal score of 39 and Cheetos come in at 4. But any one of those fruits is highly nutritiously desirable. Oranges have a perfect score of 100, earning more credit that apples (96) and bananas (91) due to high concentrations of vitamin C, fibre, calcium, folate, bioflavonoids and carotenoids. NuVal rates foods from 1 to 100, with 100 being the most nutritious. The quality of the macronutrients, such as glycemic load, is also a factor. Oranges win based on the NuVal Nutritional Scoring System, a measure developed by Katz and colleagues that considers more than 30 nutrients and nutrition factors, giving points for the good (protein, calcium, vitamins) and subtracting points for the bad (sugar, sodium, cholesterol). David Katz, director of the Yale University Prevention Research Center and author or Disease Proof: The Remarkable Truth About What Makes Us Well. “If you consider the concentration of a wide array of nutrients relative to calories, the orange is the most nutritious, followed by the apple, followed by bananas,” said Dr. ![]() And the orange, by at least one measure, has an edge. It turns out comparing apples and oranges isn’t totally bananas. When faced with the triumvirate of fresh fruit most commonly found in bowls at cafeterias and elsewhere - apples, oranges and bananas - which should you choose? Which fruit is nutritionally superior when you must choose just one? ![]()
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