A healthy diet includes whole grain foods, lean meat, poultry, fish, low-fat dairy products, vegetables and fresh fruits. The American Heart Association, or AHA, recommends eight to 10 servings of vegetables and fruits daily. Citrus fruits in particular are good dietary choices -- they are rich in fiber, vitamins and minerals. They also contain natural compounds called phytochemicals that may help protect against cancer, according to the National Library of Medicine.
Oranges
Oranges are good, low-calories choices. One medium orange weighing 100 g contains about 47 calories, mostly from carbohydrates. It also provides about 1 g of protein, lots of vitamin C and several of the B vitamins. Vitamin C is a good antioxidant that removes free radicals and supports immune function. An orange is a good source of fiber, helpful in keeping the digestive tract healthy and regular. Oranges also contain limonoids, phytochemicals that may fight several types of cancer.
Grapefruit
Grapefruits contain about half as much sugar as oranges and have a less sweet, slightly bitter taste. They are also high in vitamin C and B vitamins, and contain lots of pectin, a solule fiber that may help lower blood cholesterol. Grapefruit contains about 30 calories and 1 g of protein in 100 g. It is rich in lycopene, a phytonutrient that may prevent tumors and may lower the risk for prostate cancer in men.
Kiwifruit
A kiwifruit is a small, green, and about 3 inches long. The flesh is smooth with a unique sweetness. Black seeds surround a white center, giving the fruit a distinctive pattern when cut in half. Kiwifruit is low in calories, with 40 calories and 1 g of protein in 100 g. It has about twice the amount of vitamin C found in oranges. Kiwifruit also contains phytonutrients that may protect against cancer and other diseases, although these compounds have not yet been identified.
References
- Food and Agriculture Organization of the UN: Nutritional and Health Benefits of Citrus Fruits
- World's Healthiest Foods: Kiwi Fruit
- Fat Free Kitchen: Fruit Nutrition Data
- Steady Health: Health Benefits of Citrus Fruits: Oranges, Grapefruits, Lemons and Limes
- American Heart Association: How Do I Follow a Healthy Diet?
- Medline Plus: Phytochemicals
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