The U.S. Food and Drug Administration recommends that about 10 percent of the calories in your diet should be from protein. Protein requirements vary depending on sex, height, weight, age, and activity level. It also suggests that you consume between two to four servings of fruits a day. Citrus fruits help to meet your daily needs while providing beneficial nutrients such as vitamin C, phytochemicals and fiber.
Function of Protein
Consuming an adequate amount of protein in your diet is essential, because of its many functions. According to the American Dietetic Association, protein produces enzymes that are used to transport oxygen throughout your body. Protein is a major component of hair, skin, nails, tissues and collagen. Protein also plays a role in immune protection and regulating hormones.
Types of Protein
Protein is found in various food products. It is made up of chains called amino acids. Amino acids are divided into two broad categories called essential and non-essential amino acids. Non-essential amino acids are produced within in your body while essential amino acids cannot, and must be provided through your diet. Foods that contain all essential amino acids are called "complete proteins." Animal products such as chicken, beef, fish, shellfish, eggs, yogurt and milk are considered complete proteins. Plant sources are considered "incomplete proteins" because they lack certain amino acids. Plant sources of protein include soybeans, lentils, cashews, almonds, tofu and whole-wheat bread.
Considerations
In "The Food Bible," Judith Wills says a diet that is too high in saturated fats is to be avoided because of its association with chronic diseases. This includes high cholesterol, stroke, heart attack, cancer and obesity. Unfortunately, many sources of protein are high in saturated fats. Animal sources such as beef, pork, chicken and eggs contain this type of fat and are best limited. If eating animal protein or dairy products, choose lower-fat varieties.
Significance of Phytochemicals
Citrus fruits are sources of phytochemicals such as hesperidin and limonoids. Hesperedin is found in oranges, tangelos and tangerines. It functions by strengthening your capillaries, alleviating allergy symptoms and reducing inflammation. Hesperidin works in conjunction with vitamin C to protect the heart and fight infections. Limonoids help to fight cancers of the breast, skin and colon. It also offers antiviral, antibacterial and antifungal effects.
Benefits of Vitamin C
Citrus fruits are the best sources of fat-soluble vitamin C, or ascorbic acid. Vitamin C aids in the absorption of iron, which treats anemia and stress. Other benefits include preventing colds and flu, healing wounds and repairing tissues. Vitamin C also performs antioxidant functions by preventing the cell damage caused by free radicals. Free radicals are implicated in several diseases such as cancer, cardiovascular disease and cataracts. Consume citrus fruits such as oranges, grapefruits, tangerines, lemons and limes for vitamin C benefits.
References
- "The 150 Healthiest Foods on Earth"; Jonny Bowden, Ph.D.,C.N.S.; 2007
- "Fao.org": Nutritional and Health Benefits of Citrus Fruits
- "The Wellness Encyclopedia of Food and Nutrition"; The University of California at Berkeley; 1992
- "The Food Bible"; Judith Wills; 1998
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