The verdict on citrus fruits and cancer is still out; nevertheless, a healthy dose of citrus fruits and citrus juices is an effective way to improve immune function and increase protection against DNA-damaging free radicals. Ultimately, adding citrus fruits to your diet is a highly effective cancer-prevention and -survival strategy.
More Than Just Vitamin C
Citrus fruits contain hundreds of bioactive compounds that have anti-cancerous properties. This includes the common antioxidant, Vitamin C, but also numerous plant chemicals like flavonoids and monoterpenes (such as limonene, tangeritin and nobiletin). These are naturally occurring, plant-based chemicals that are highly concentrated in all types of citrus fruits. They work to decrease inflammation, cell proliferation, angiogenesis and many other processes associated with cancer development and progression.
It's important to fill your plate with a variety of citrus fruits, whether they be clementines, grapefruits, oranges, lemons, limes or tangerines. The goal is to gain optimal health via protection against DNA-damaging free radicals that can cause cellular damage, alter our DNA and ultimately increase our risk of cancer. Citrus fruits can help achieve this goal.
Go for the Red
Choosing pink or red grapefruits provides a healthy dose of lycopen--a plant chemical of the carotenoid class that is also highly concentrated in tomatoes. Not only does lycopene provide the red color we see, but it is also responsible for the protective effect against prostate and other cancers.
The Citrus Peel
Use a "microplane" or "zester" to add the zest of lemon, orange and lime to beverages, baked goods and yogurt. The citrus peel contains a number of fragrant essential oils that have been shown to protect against melanoma and other types of cancer.
Citrus Juice
While fresh-squeezed orange juice or other types of orange juice purchased at the grocery store are healthful additions to a cancer-prevention and -survival diet, you will still be missing some of the important components if you forgo eating the whole fruit. Eating the whole citrus fruit provides substantially more fiber, vitamins and minerals, and will therefore have a greater impact on your health and the reduction of your cancer risk. However, there are many citrus fruit juices on the market that are very healthful. Look for those that contain pulp and 100 percent juice.
Detoxify Carcinogens
Carcinogens are cancer-causing compounds that enter our bodies via a number of sources (our diet, tobacco smoke, sunlight or other toxic exposures). There are certain enzymes in our bodies that help eliminate carcinogens, therefore reducing their ability to harm the body. Grapefruits work to induce Phase 1 and phase 2 enzymes that are responsible for detoxifying carcinogens..
Other "C" foods that combat cancer are currents, cayenne pepper, carrots, and cruciferous vegetables (e.g., broccoli, cauliflower, cabbage and Brussels sprouts).
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