Oranges - Health Benefits, Facts and Recipes [Infographic]

Oranges - Health Benefits, Facts and Recipes
Infographic from Just Add Good Stuff

Sweet, juicy, organically grown, fresh oranges are a superfood that is rich in many important and essential naturally occurring vitamins, minerals, antioxidants, phytochemicals (phytonutrients) and many other nutrients, including anti-inflammatory agents, carotenoid compounds, vitamins B1 and C, folate, potassium, copper, pantothenic acid, calcium, pectin and dietary fiber.

Its no wonder then, that regular consumption of oranges (and certain other citrus fruits) are thought to confer a wide range of health benefits, some of which include:

✿ Helps to prevents certain types of cancer - notably liver, skin, lung, breast, stomach and colon cancer

✿ Promotes heart health

✿ Aids in lowering the risk for ischemic stroke

✿ Reduces the risk of kidney stones and helps to prevention of kidney disease

✿ Lowers cholesterol

✿ Regulates high blood pressure

✿ Protects against viral infections

✿ Aids in detoxification of harmful toxins

✿ Reduces fine lines and wrinkles, fights skin damage, and generally improves the overall texture of skin

✿ Alkalizes the body

✿ Relieves constipation

✿ Promotes weight loss including belly fat

Along with describing some of the key health benefits of oranges, this infographic also contains nutrition data and some interesting facts about oranges.  The three recipes referenced in the infographic, together with other great information about health, nutrition, diets and fitness can be found at: Just Add Good Stuff - Just Add Oranges!

 It should be noted that because of the relative high content of sugar in orange and other fruit juice, especially commercially prepared juice, and the presence of certain banned or harmful substances in some imported juice, health experts generally advise to avoid drinking juice and instead to eat the whole fruit.

By eating the whole orange, you get the benefit of the natural dietary fiber generally present in whole plant foods.   Fiber slows down the absorption of sugar into the bloodstream.  Keeping blood sugar levels steady helps prevent insulin spikes.  Spikes in insulin can lead to insulin resistance or metabolic syndrome, which are associated with diabetes, obesity, heart disease, high blood pressure and other medical conditions. Insulin spikes can also lock fat into cells promoting weight gain (especially in the abdominal area) and preventing weight loss.




Related:
12 Healthy Reasons to Eat Fruit
15 Foods to Include in an Everyday Diet
15 Foods to Boost Metabolism

Infographic: Swiss Chard Health Benefits

Swiss Chard, also known as silverbeet and Roman kale, is part of the Goosefoot (Chenopod) family of plants, together with beets, quinoa and spinach.

Although it has long been a part of the Mediterranean diet, here in the U.S., we are just beginning to discover its many health benefits.

Indeed, Swiss Chard is a powerhouse of nutrition and one of the world's healthiest vegetables.

Like other leafy greens, Swiss Chard is low in calories, high in dietary fiber and rich in phytonutrients (phytochemicals).  It is anti-inflammatory and an excellent source of important antioxidants, including kaempferol (a cardioprotective flavonoid also found in broccoli and kale) and syringic acid, a flavonoid that has blood sugar regulating properties.

Other important nutrients in Swiss Chard include:

❤ Vitamin A
❤ Vitamin C
❤ Vitamin E
❤ Vitamin K
❤ Magnesium
❤ Manganese
❤ Potassium
❤ Iron
❤ Copper
❤ Choline

Infographic Source and more information at:  Step Into My Green World - Health Benefits of Swiss Chard 

Infographic: Blueberries, a Handful of Health

There are lots of reasons to love blueberries - one of nature's miracle foods that is at top of every power food, superfoods and superfruits list!

And with good reason: these miniature berries are a nutritional powerhouse that are thought to provide many important health benefits.

Blueberries are also smart choice of individuals on a diet.  They are full of flavor and satisfy a craving for sweets, yet a whole cup only has about 80 calories and contains virtually no fat. As such, blueberries may aid in the weight loss or healthy weight maintenance process.

This infographic entitled "Blueberries, a Handful of Health" illustrates the recent notable increase in consumption of blueberries in North America.

It seems that Americans are paying attention to health and nutrition experts and doctors like Joel Furhman.  Dr. Furhman recommends eating "G-BOM-BS" (an acronym for 6 nutrient-dense foods that promote health and longevity and help prevent disease) every day.  The "B" in "G-BOM-BS" stands for "Berries".

As noted in this infographic, blueberries are:

❤ Full of dietary fiber

❤ Rich in phytonutrients

❤ Packed with vitamin C

❤ An excellent source of manganese


Based on the latest research and scientific studies, blueberries are thought to play a role in the following areas of health:

Cancer risk reduction
Insulin response
Cardiovascular health
Brain health

Related:
Fiber for Weight Loss [Infographic]

Infographic source:  U.S. Highbush Blueberry Council

Infographic: Guide to Greens

The nutrition experts agree:  a diet rich in leafy green vegetables (aka "greens") is essential to good health and is instrumental in preventing and reversing disease, including obesity.

Greens also play a key role in weight loss and healthy weight maintenance because they are:

❤ Low in calories
❤ High in dietary fiber
❤ Nutrient dense
❤ Have powerful cleansing and detoxification properties

Leafy greens are packed with essential vitamins, minerals and phytonutrients (aka phytochemicals) and provide many health benefits across all body systems.

Many leading dietitians and nutritionist recommend eating generous amounts of a wide variety of leafy greens on a daily basis.

This infographic entitled "Guide to Greens" provides an excellent reference on the nutritional composition and health benefits of the following 13 types of leafy green vegetables, including how to select, store and prepare them:

Arugula
Belgian Endive
Cabbage (Savoy, Red, Napa, Bok Choy)
Chards (Swiss and Rainbow)
Collards
Dandelion Greens
Escarole
Frisee
Kale (Lacinato and Curly)
Radicchio
Spinach
Turnip Greens
Watercress

Related:
The Benefits of Going Green
8 Produce Picks for Better Blood Pressure

Infographic Source:  Unknown - please contact us for credit

Infographic: 5 Colors of Phytonutrients

Phytonutrients (aka phytochemicals) are natural compounds or chemicals found in vegetables, fruits, beans, legumes, nuts, seeds, grains, tea and other plant foods.

Phytonutrients are thought to have powerful antioxidant, anti-inflammatory, cellular repair, detox and cleansing, and other health-promoting and disease-preventing properties.

Although it is estimated that there are 25,000 to 40,000 phytonutrients, scientists have only recently started to study them.  Thus far, mounting research suggests that they may be very effective in preventing and treating a wide range of medical conditions, including heart disease, cancer and diabetes.

Many phytochemicals are concentrated in the pigment of fruits, vegetables and other plants and are what gives these foods their fabulous color.  This is where terms like "colors of health", "eat your colors" and "rainbow of health" come from.

Although the USDA now recommends that half (or 50%) of the new "Chose My Plate" should consist of fruits and vegetables, studies show that only a small percentage of Americans eat the daily recommended amount of plant-based foods and, hence, are not getting the valuable health benefits of phytonutrients nor essential vitamins, minerals and dietary fiber.

This infographic entitled "5 Colors of Phytonutrients", illustrates many of the foods containing important  phytonutrients and briefly describes their health benefits for each color group.

Further Reading:
The Health Benefits of Phytochemicals
Phytochemicals:  The Cancer Fighters in the Foods We Eat
What is the Special Nutritional Power Found in Phytonutrients?


 Infographic Source: Natural Healthy Concepts