healthy dish | DYNAMIC DUO
written by JOANN MILIVOJEVIC
Give colds the one-two punch with power fruits:
oranges and pomegranates.
Both oranges and pomegranates are packed with polyphenol antioxi- dants which guard the body against free radicals, molecules that destroy healthy cells. They help fortify your immune system and protect against colds and fl u. According to research from the Mayo Clinic, eating antioxidant-rich foods provides health benefi ts beyond simply taking supplements. One reason is foods contain thousands of types of antioxidant substances. On the other hand, a supplement may contain a single antioxidant, or several. There is nothing wrong with supplements, of course, but the biggest nutritional ben- efi t comes from eating the actual fruit.
Goodness Inside
Oranges are the No. 1 citrus crop in the world, and they come in many varieties. The navel, so named for the bellybutton-like shape of the blossom end, is the world’s most popular eating orange. Blood oranges appear in winter. They get their vibrant color from high concentrations of
anthocyanin, a powerful antioxidant. Clementines, seedless members of the mandarin family, are a hybrid-cross of a tangerine and a wild North African orange. The compact, easy-to-peel fruits are perfect pick-me-ups any time of the day.
In addition to antioxidants, oranges are a good source of potassium and folate, a B vitamin. Both these vitamins help protect your heart. A medium-sized orange contains about 130 percent of the daily recommended value of vitamin C. Studies have shown that the pectin found in the white pith helps reduce appetite.
As for pomegranates, research has shown that pomegranate juice has higher levels of antioxidants than red wine or green tea. In a 2007 issue of Cancer Research, researchers led by Hasan Mukhtar, co-leader of the Cancer Chemoprevention Program of the University of Wisconsin Paul P. Carbone Comprehensive Cancer Center, demonstrated that drinking
types of oranges
navel
Named for its bellybutton-like blossom, it is the world’s most popular eating orange.
blood orange
Also popular with their vibrant color and powerful antioxidants, these appear only in winter.
clementine
A seedless hybrid-cross of a tangerine and a wild North African orange. It’s compact and easy-to-peel!
building healthier communities 33
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