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!

error,warning,alert,wrong,exclamation 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.

12 Healthy Reasons to Eat Fruit
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Sea Salt vs. Table Salt [Infographic]

Sea Salt vs. Table Salt
Infographic from
Most nutritionists and other health experts will tell you that just as there are healthy and unhealthy fats, there are healthy and unhealthy salts.

Salt is essential to human health and survival, but not all salt is created equal.  There are important differences between commercial table salt and sea salt or Himalayan pink salt.  These differences include the manner which each type of salt is harvested, whether or not it is processed, how and how much it is processed, and in the nutritional composition of each type of salt.

Common table salt is 97.5% sodium chloride (of which just over 39% is sodium).  The rest consists of made-made chemicals, including ferrocyanide and aluminosilicate.  Table salt is further refined by being heated to extreme temperatures (above 1200 degrees Fahrenheit) which dramatically alters the chemical structure of the salt, rendering it detrimental, rather than beneficial, to human health.  Potassium and sodium iodide are added to iodized salt.

Sea salt, on the other hand, is not processed.  It typically comes from seawater that is naturally evaporated by the sun.  It usually contains about 84% sodium chloride (of which just under 37% is pure sodium).  The remaining 16% consists of naturally occurring trace minerals that are readily absorbed by the body.  These trace minerals include silicon, phosphorus and vanadium.

Infographic source and for more information, visit STEPin2 -  What is Celtic Sea Salt?

References and more information:
To Protect Your Heart, Your Sodium to Potassium Ratio Is More Important Than Your Overall Salt Intake (, August 25, 2014)

The Best Omega-3 Foods [Infographic]

Best Omega-3 Fatty Acids Foods - Infographic from
This fantastic infographic from lists some of the best food sources of Omega-3 fatty acids.  It also briefly explains the two types of dietary sources of Omega-3s - EPA (derived from seafood and marine life) and ALA (derived from  nuts, seeds, certain plants and vegetables, and nut oils).

Omega-3s are essential polyunsaturated fats that the body cannot produce but that are essential for human health and development.

Adequate amounts of Omega-3 fatty acids have been found to play an important role in preventing heart disease and various other chronic conditions, including macular degeneration and some cancers. They are also often recommended for brain health and for overweight or obese individuals who are on a weight loss diet or program.

At the top of the list of dietary sources of EPA are:

✔ Mackerel
✔ Salmon
✔ Rainbow Trout
✔ Sardines
✔ Swordfish

However, it should be noted that the U.S. Environmental Protection Agency warns against excessive consumption of certain types of fish due to high levels of mercury.  Find out more at Fish Consumption Advise (

At the top of the list of dietary sources of ALA are:

✔ Chia Seeds
✔ Walnuts and Walnut Oil
✔ Flaxseeds and Flaxseed Oil

Individuals who do not get enough Omega-3s in from food may consider taking either fish oil or krill oil supplements.

For more detailed information and to view a larger version of this infographic, visit Healthy Women - Omega-3s:  the Heart-Healthy Fats

Fat Facts
Fats: The Good, the Bad and Ugly
Healthy Fats for the Brain
Healthy Oils

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