Oranges

Why it’s good for you:  Heart disease, cancer, cataracts, skin, and aging

Oranges are the number one source of vitamin C in our diets, which is the most important water-soluble antioxidant in the body, associated with lowering risks for a number of diseases, from heart disease and cancer to cataracts and premature aging of the skin. Oranges also are an excellent source of folate, the B vitamin that helps lower risk for birth defects, heart disease, cancer, and even memory loss. They are an excellent source of potassium, especially for those women battling high blood pressure or who are on diuretic medications that cause potassium depletion (sometimes just increasing potassium-rich foods, such as citrus, in the diet is all it takes to lower medication dosages!). In addition, oranges supply both soluble and insoluble fibers. The soluble fibers, such as pectin, are especially important in lowering risks for disease like heart disease, diabetes, and cancer. For example, one study found breast cancer risk decreased 84% when vitamin C intake was high.

But that’s just the tip of the nutritional iceberg. The humble orange also houses more than 170 phytochemicals known to lower risk for breast cancer, heart disease, and inflammatory conditions in women.

How to include more in your diet: Switch from chips to orange sections for a mid-day nibble. Mix orange sections into orange-flavored yogurt, dunk orange sections in fat-free, dark-chocolate syrup; pair oranges with sweet potatoes in a salad; use fresh orange juice and maple syrup for marinades; mix orange sections into guacamole, rice dishes, and tossed salads; sprinkle candied ginger over orange sections for an after-dinner snack.