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Orange Express

Health Sciences Institute e-Alert

December 17, 2003

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Dear Reader,

A friend of mine from Florida usually ships a large box of oranges to
me every Christmas. I always thought it was just something Floridians
did to be, well, Floridian. But according to a new study, sending this
bit of Florida sunshine isn't just an act of great kindness, it's an
act of great health.

Okay, so that's not news. But this particular research ****yzed and
combined the results of almost 50 studies on citrus fruits. So even if
you already know that citrus is good nutrition, the conclusions of this
research might inspire you to overnight express a large box of fresh
oranges to yourself.

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Some basics
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Why is an orange good for you? Everyone knows about the high vitamin C
content and the natural fiber. But oranges (and other citrus fruits)
also contain folic acid, beta-carotene, potassium, selenium,
antioxidants, and plenty of phytochemicals, the bioactive compounds in
plant foods that help nutrients boost the immune system. Citrus fruits
also have a low glycemic index, which make them excellent nutrition
for diabetics.

Knowing this, the Commonwealth Scientific and Industrial Research
Organization (CSIRO) of Australia conducted an extensive review of 48
international studies of citrus fruits. Among the conclusions revealed
by the combined data:

* Those with the highest intake of citrus fruits reduced their risk
of stomach, mouth, esophageal, and larynx cancers by as much as 40 to
50 percent

* One additional serving of citrus fruit each day (beyond the
recommended five servings of fresh fruits and vegetables) may reduce
the risk of stroke by nearly 20 percent

* The combined studies (including the World Health Organization's
recent draft report on "Diet, Nutrition and the Prevention of Chronic
Disease") reveal "convincing evidence" that cardiovascular diseases,
diabetes, and obesity may be reduced with daily citrus fruit intake

Commenting on the dramatic reduction of some cancer risks, CSIRO
researcher Katrine Baghurst told Reuters news service that the
inhibition of tumor growth and the normalizing of tumor cells is most
likely the result of the high antioxidant content of citrus fruits.

Again: Not news, and no surprise really. But this new evidence serves
as an irrefutable reminder of just how important it is for our diets to
include as many fresh whole foods as possible - especially citrus.

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The powerhouse
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Citrus fruits - and oranges in particular - deliver two highly
favorable aspects of nutrition, which I've told you about in previous
e-Alerts this year: flavinoids and water- soluble fiber.

Flavinoid is a substance that gives fruits and vegetables their color.
It also performs a beneficial double duty as both antioxidant and
anti-inflammatory. In short: it's absolutely necessary in helping your
cells do their work. And an orange is a flavinoid powerhouse,
containing more than 60 different types of flavinoids.

In the e-Alert "A Cell's Best Friend" (5/1/03), I told you about a
Finland study in which the effects of different varieties of flavonoids
on chronic diseases were examined in more than 10,000 subjects over a
period of almost 30 years. The resulting data showed that subjects who
consumed more flavonoid-rich foods were less likely to suffer from a
number of chronic diseases, including heart disease, lung cancer,
stroke, asthma, and type 2 diabetes. Furthermore, those who ate foods
that provided a variety of different types of flavonoids enjoyed
greater longevity.

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The water method
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Oranges are also very high in unrefined, water-soluble fiber.

In the e-Alert "Water Works" (9/16/03), I told you about two different
studies (one of almost 10,000 subjects in the U.S., and another with
about 1,000 subjects in Italy) that examined the relationship of
water-soluble fiber intake to coronary heart disease (CHD). In both
studies, subjects with the highest intake of this fiber had a
significantly lower risk of developing CHD, compared to those with the
lowest intake.

The Milan study also showed that subjects with the highest intake of
water-soluble fiber reduced their heart attack risk by an impressive 36
percent compared with subjects who ate very little of this type of
fiber.

So if someone sends you a box of fresh oranges for the holidays, be
sure to thank them from the bottom of your heart.


Jenny Thompson
Health Sciences Institute

... and another thing

In the e-Alert "Iron In The Fire" (6/3/03), I told you how
pharmaceuticals may interfere with the absorption of nutrients. For
instance, acid blockers (such as Prilosec, Nexium, etc.) have been
shown to significantly decrease absorption of vitamin B-12 - one of the
primary vitamins needed to prevent anemia.

Other medications that are known to play a role in nutrient depletion
are among the most frequently prescribed medications on the market.
Antibiotics, anti-depressants, anti-inflammatories, blood pressure
medications, cholesterol- lowering drugs, hormone replacement therapy,
and tranquilizers can all strip valuable vitamins and minerals from
the body. And when any of these drugs are combined - especially in an
older patient - the risk of developing anemia rises.

I recently received an e-mail from an HSI member named Kenneth who had
two questions about the interaction between drugs and nutrients: "Can
you be very specific on how a person checks to: 1) Learn if a drug,
such as Norvasc that my wife takes, usually inhibits nutrient and
vitamin absorption.
2) With mainstream doctors who prescribe such medications, how to
provide them with the right information to help them to help the
patient."

The first step in answering question one is to carefully read the
product information that comes along with any medication. I don't have
to tell you, this can be daunting. These information fliers are
sometimes lengthy, and are usually printed in a font size so small it
often defies readability. Talk about fine print! Nevertheless, that's
where you'll get your first tip on any possible drawbacks a medication
might have. After reading the flier, first give your eyes a rest, and
then search the Internet. There are many web sites dedicated to major
drugs that have no affiliation with the manufacturer of the drugs.

After reading the product filer and doing a little research, if you
still have questions, check with your pharmacist and your doctor. Which
leads us to question two. And for a doctor's insight, I checked with
HSI Panelist Allan Spreen, M.D., who recommends a book titled "Handbook
of Food-Drug Interactions," edited by Beverly J. McCabe, Eric H.
Frankel, and Jonathan J. Wolfe. According to information I found on
the book, a chapter that addresses the basic concepts of drug
interactions discusses "types and mechanisms of drug-drug and
drug-nutrient interactions."

The book is available on amazon.com, but it's somewhat expensive, so
you might drop by your local library first to see if they have a copy.

To Your Good Health,

Sources:
"The Health Benefits of Citrus Fruits - Report to
Horticulture Australia, Ltd." Commonwealth Scientific and
Industrial Research Organization, June 2003,
austcitrus.org.au
"An Orange a Day May Keep Some Cancers Away" Reuters Health,
12/3/03, reutershealth.com
"Health Benefits Boost Citrus Sales" NutraIngredients.com,
12/4/03, nutraingredients.com
"Flavonoid Intake and Risk of Chronic Diseases" American
Journal of Clinical Nutrition, vol. 76, no. 3, September
2002, ajcn.org
"Dietary Fiber Intake and Reduced Risk of Coronary Heart
Disease in US Men and Women" Archives of Internal Medicine,
Vol. 163, No. 16, 9/8/03, archinte.ama-assn.org

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