cordyceps

cordryceps

Part used Mushroom
Use
  • Can be eaten
  • Tea: 1/2 tsp of powder to 10oz water decoct 15 mins, steep 1 hour
Benefits
  • Treats deficient kidney energy caused by excessive exertion or chronic disease – thus aids with fluid metabolism, sexual function, bone health and hearing (kidney function and jing in Traditional Chinese Medicine)
  • Treats infertility and strengthens respiratory function in cases of dry lungs and chronic cough
  • Used by athletes to break world records: enhances aerobic capacity and cellular energy stores
  • Prevents immuno-suppression and restores macrophage and natural killer cell activity
  • Immune amphoteric and regulates allergies and auto-immune conditions
  • Prevents free radical damage, lowers cholesterol and reduces heart muscle oxygen consumption
Dangers Excessive consumption can depress immune system as well as cause edema, anxiety and headaches

Adapted from:

Winston, D. & Maimes, S. (2007). Adaptogens: Herbs for strength, stamina and stress releif. Rochester, VT: Healing Arts Press

cheddar cheese

White Cheddar Cheese

PRIMARY MICRO NUTRIENTS Calcium, Iron, Phosphorus, Potassium, Zinc, Selenium, Vitamin A, B2, B5,  B12,
SECONDARY MICRO NUTRIENTS Magnesium, Copper, Vitamin B3, B6, Folate, Vitamin D
NUTRITIONAL HIGHLIGHTS High quality protein; Beneficial bacteria; Dental protection
FUNCTIONAL BENEFITS
  • Bacteria
    • Nourishes colon cells
    • Lowering blood cholesterol
    • Improving blood sugar control
    • Preventing overgrowth of Candida albicans yeast
    • Enhancing Calcium absorption
    • Enhancing growth of probiotic bacteria Lactobacillus and Bifidobacterium species
  • Dental Protection – aged cheeses such as Cheddar, Swiss, Blue, Brie prevent dental pH from falling to where tooth enamel is broken down by acids of plaque bacteria, thus preventing cavities
NUTRITIONAL NOTES Cheese should be kept in the door of the refrigerator (the warmest part)
DANGERS
  • Allergies
    • High allergy food, particularly with children due to lactose
    • Lactose levels in cheese lower than in milk due to breakdown of lactose in cheese production: hard, aged cheeses such as Cheddar and Swiss contain little to no lactose
RDA Cheddar cheese
Nutrient Unit per 100g
g 3700 36.75 1.0%
Energy kcal 2600 403 15.5%
Protein g 90 24.9 27.7%
Total lipid (fat) g 87 33.14 38.1%
Carbohydrate, by difference g 224 1.28 0.6%
Fiber, total dietary g 38 0 0.0%
Sugars, total g 0.52
Minerals
Calcium, Ca mg 1000 721 72.1%
Iron, Fe mg 8 0.68 8.5%
Magnesium, Mg mg 420 28 6.7%
Phosphorus, P mg 700 512 73.1%
Potassium, K mg 470 98 20.9%
Sodium, Na mg 621
Zinc, Zn mg 11 3.11 28.3%
Copper, Cu mg 0.9 0.031 3.4%
Manganese, Mn mg 2.3 0.01 0.4%
Selenium, Se µg 55 13.9 25.3%
Vitamins
Vitamin C, total ascorbic acid mg 90 0 0.0%
Thiamin mg 1.2 0.027 2.3%
Riboflavin mg 1.3 0.375 28.8%
Niacin mg 16 0.08 0.5%
Pantothenic acid mg 5 0.413 8.3%
Vitamin B-6 mg 1.7 0.074 4.4%
Folate, total µg 400 18 4.5%
Choline, total mg 16.5
Betaine mg 0.7
Vitamin B-12 µg 2.4 0.83 34.6%
Vitamin A, IU IU 5000 1002 20.0%
Vitamin E, total mg 15 0.29 1.9%
Vitamin D IU 600 24 4.0%
Vitamin K (phylloquinone) µg 120 2.8 2.3%
Lipids
Fatty acids, total saturated g 19.37
Fatty acids, total monounsaturated g 8.43
Fatty acids, total polyunsaturated g 1.43
Cholesterol 102
Amino Acids g
Tryptophan g 0.32
Threonine g 0.886
Isoleucine g 1.546
Leucine g 2.385
Lysine g 2.072
Methionine g 0.652
Cystine g 0.125
Phenylalanine g 1.311
Tyrosine g 1.202
Valine g 1.663
Arginine g 0.941
Histidine g 0.874
Alanine g 0.703
Aspartic acid g 1.6
Glutamic acid g 6.092
Glycine g 0.429
Proline g 2.806
Serine g 1.456

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

blue cheese

bluecheese4

PRIMARY MICRO NUTRIENTS Calcium, Phosphorus, Potassium, Zinc, Selenium, Vitamin A, B2, B5, B6, B12, Folate
SECONDARY MICRO NUTRIENTS Magnesium, Copper, Iron, Vitamin B3, D
NUTRITIONAL HIGHLIGHTS High quality protein; Beneficial bacteria; Dental protection
FUNCTIONAL BENEFITS
  • Bacteria
    • Nourishes colon cells
    • Lowering blood cholesterol
    • Improving blood sugar control
    • Preventing overgrowth of Candida albicans yeast
    • Enhancing Calcium absorption
    • Enhancing growth of probiotic bacteria Lactobacillus and Bifidobacterium species
  • Dental Protection – aged cheeses such as Cheddar, Swiss, Blue, Brie prevent dental pH from falling to where tooth enamel is broken down by acids of plaque bacteria, thus preventing cavities
NUTRITIONAL NOTES Cheese should be kept in the door of the refrigerator (the warmest part)
DANGERS
  • Allergies
    • High allergy food, particularly with children due to lactose
    • Lactose levels in cheese lower than in milk due to breakdown of lactose in cheese production: hard, aged cheeses such as Cheddar and Swiss contain little to no lactose
RDA Blue cheese
Nutrient Unit per 100g
g 3700 42.41 1.1%
Energy kcal 2600 353 13.6%
Protein g 90 21.4 23.8%
Total lipid (fat) g 87 28.74 33.0%
Carbohydrate, by difference g 224 2.34 1.0%
Fiber, total dietary g 38 0 0.0%
Sugars, total g 0.5
Minerals
Calcium, Ca mg 1000 528 52.8%
Iron, Fe mg 8 0.31 3.9%
Magnesium, Mg mg 420 23 5.5%
Phosphorus, P mg 700 387 55.3%
Potassium, K mg 470 256 54.5%
Sodium, Na mg 1146
Zinc, Zn mg 11 2.66 24.2%
Copper, Cu mg 0.9 0.04 4.4%
Manganese, Mn mg 2.3 0.009 0.4%
Selenium, Se µg 55 14.5 26.4%
Vitamins
Vitamin C, total ascorbic acid mg 90 0 0.0%
Thiamin mg 1.2 0.029 2.4%
Riboflavin mg 1.3 0.382 29.4%
Niacin mg 16 1.016 6.4%
Pantothenic acid mg 5 1.729 34.6%
Vitamin B-6 mg 1.7 0.166 9.8%
Folate, total µg 400 36 9.0%
Choline, total mg 15.4
Betaine mg
Vitamin B-12 µg 2.4 1.22 50.8%
Vitamin A, IU IU 5000 721 14.4%
Vitamin E, total mg 15 0.25 1.7%
Vitamin D IU 600 21 3.5%
Vitamin K (phylloquinone) µg 120 2.4 2.0%
Lipids
Fatty acids, total saturated g 18.67
Fatty acids, total monounsaturated g 7.78
Fatty acids, total polyunsaturated g 0.8
Cholesterol 75
Amino Acids g
Tryptophan g 0.312
Threonine g 0.785
Isoleucine g 1.124
Leucine g 1.919
Lysine g 1.852
Methionine g 0.584
Cystine g 0.107
Phenylalanine g 1.087
Tyrosine g 1.295
Valine g 1.556
Arginine g 0.711
Histidine g 0.758
Alanine g 0.644
Aspartic acid g 1.436
Glutamic acid g 5.179
Glycine g 0.406
Proline g 2.1
Serine g 1.12

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

parmesan cheese

parmesan-cheese

PRIMARY MICRO NUTRIENTS Calcium, Iron, Phosphorus, Potassium, Zinc, Copper, Selenium, Magnesium, Vitamin A, B2, B12
SECONDARY MICRO NUTRIENTS  Manganese, Vitamin B5, D
NUTRITIONAL HIGHLIGHTS High quality protein; Beneficial bacteria; Dental protection
FUNCTIONAL BENEFITS
  • Bacteria
    • Nourishes colon cells
    • Lowering blood cholesterol
    • Improving blood sugar control
    • Preventing overgrowth of Candida albicans yeast
    • Enhancing Calcium absorption
    • Enhancing growth of probiotic bacteria Lactobacillus and Bifidobacterium species
  • Dental Protection – aged cheeses such as Cheddar, Swiss, Blue, Brie prevent dental pH from falling to where tooth enamel is broken down by acids of plaque bacteria, thus preventing cavities
NUTRITIONAL NOTES Cheese should be kept in the door of the refrigerator (the warmest part)
DANGERS
  • Allergies
    • High allergy food, particularly with children due to lactose
    • Lactose levels in cheese lower than in milk due to breakdown of lactose in cheese production: hard, aged cheeses such as Cheddar and Swiss contain little to no lactose
RDA Parmesan cheese % RDA
Nutrient Unit per 100g
g 3700 20.84 0.6%
Energy kcal 2600 431 16.6%
Protein g 90 38.46 42.7%
Total lipid (fat) g 87 28.61 32.9%
Carbohydrate, by difference g 224 4.06 1.8%
Fiber, total dietary g 38 0 0.0%
Sugars, total g 0.9
Minerals
Calcium, Ca mg 1000 1109 110.9%
Iron, Fe mg 8 0.9 11.3%
Magnesium, Mg mg 420 38 9.0%
Phosphorus, P mg 700 729 104.1%
Potassium, K mg 470 125 26.6%
Sodium, Na mg 1529
Zinc, Zn mg 11 3.87 35.2%
Copper, Cu mg 0.9 0.238 26.4%
Manganese, Mn mg 2.3 0.085 3.7%
Selenium, Se µg 55 17.7 32.2%
Vitamins
Vitamin C, total ascorbic acid mg 90 0 0.0%
Thiamin mg 1.2 0.029 2.4%
Riboflavin mg 1.3 0.486 37.4%
Niacin mg 16 0.114 0.7%
Pantothenic acid mg 5 0.325 6.5%
Vitamin B-6 mg 1.7 0.049 2.9%
Folate, total µg 400 10 2.5%
Choline, total mg 15.4
Betaine mg
Vitamin B-12 µg 2.4 2.26 94.2%
Vitamin A, IU IU 5000 865 17.3%
Vitamin E, total mg 15 0.25 1.7%
Vitamin D IU 600 21 3.5%
Vitamin K (phylloquinone) µg 120 1.9 1.6%
Lipids
Fatty acids, total saturated g 17.37
Fatty acids, total monounsaturated g 8.73
Fatty acids, total polyunsaturated g 0.66
Cholesterol 72
Amino Acids g
Tryptophan g 0.518
Threonine g 1.455
Isoleucine g 1.969
Leucine g 3.718
Lysine g 2.98
Methionine g 1.016
Cystine g 0.122
Phenylalanine g 2.081
Tyrosine g 2.328
Valine g 2.524
Arginine g 1.567
Histidine g 1.092
Alanine g 1.163
Aspartic acid g 2.673
Glutamic acid g 8.696
Glycine g 0.759
Proline g 4.622
Serine g 2.292

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

brie cheese

brie

PRIMARY MICRO NUTRIENTS Calcium, Phosphorus, Potassium, Zinc, Selenium, Vitamin A, B2, B5, B6, B12, Folate,
SECONDARY MICRO NUTRIENTS Iron, Magnesium, Vitamin B1, D
NUTRITIONAL HIGHLIGHTS High quality protein; Beneficial bacteria; Dental protection
FUNCTIONAL BENEFITS
  • Bacteria
    • Nourishes colon cells
    • Lowering blood cholesterol
    • Improving blood sugar control
    • Preventing overgrowth of Candida albicans yeast
    • Enhancing Calcium absorption
    • Enhancing growth of probiotic bacteria Lactobacillus and Bifidobacterium species
  • Dental Protection – aged cheeses such as Cheddar, Swiss, Blue, Brie prevent dental pH from falling to where tooth enamel is broken down by acids of plaque bacteria, thus preventing cavities
NUTRITIONAL NOTES Cheese should be kept in the door of the refrigerator (the warmest part)
DANGERS
  • Allergies
    • High allergy food, particularly with children due to lactose
    • Lactose levels in cheese lower than in milk due to breakdown of lactose in cheese production: hard, aged cheeses such as Cheddar and Swiss contain little to no lactose
RDA Cheese, brie % RDA
Nutrient Unit per 100g
g 3700 48.42 1.3%
Energy kcal 2600 334 12.8%
Protein g 90 20.75 23.1%
Total lipid (fat) g 87 27.68 31.8%
Carbohydrate, by difference g 224 0.45 0.2%
Fiber, total dietary g 38 0 0.0%
Sugars, total g 0.45
Minerals
Calcium, Ca mg 1000 184 18.4%
Iron, Fe mg 8 0.5 6.3%
Magnesium, Mg mg 420 20 4.8%
Phosphorus, P mg 700 188 26.9%
Potassium, K mg 470 152 32.3%
Sodium, Na mg 629
Zinc, Zn mg 11 2.38 21.6%
Copper, Cu mg 0.9 0.019 2.1%
Manganese, Mn mg 2.3 0.034 1.5%
Selenium, Se µg 55 14.5 26.4%
Vitamins
Vitamin C, total ascorbic acid mg 90 0 0.0%
Thiamin mg 1.2 0.07 5.8%
Riboflavin mg 1.3 0.52 40.0%
Niacin mg 16 0.38 2.4%
Pantothenic acid mg 5 0.69 13.8%
Vitamin B-6 mg 1.7 0.235 13.8%
Folate, total µg 400 65 16.3%
Choline, total mg 15.4
Betaine mg
Vitamin B-12 µg 2.4 1.65 68.8%
Vitamin A, IU IU 5000 592 11.8%
Vitamin E, total mg 15 0.24 1.6%
Vitamin D IU 600 20 3.3%
Vitamin K (phylloquinone) µg 120 2.3 1.9%
Lipids
Fatty acids, total saturated g 17.41
Fatty acids, total monounsaturated g 8.013
Fatty acids, total polyunsaturated g 0.826
Cholesterol 100
Amino Acids g
Tryptophan g 0.322
Threonine g 0.751
Isoleucine g 1.015
Leucine g 1.929
Lysine g 1.851
Methionine g 0.592
Cystine g 0.114
Phenylalanine g 1.158
Tyrosine g 1.2
Valine g 1.34
Arginine g 0.735
Histidine g 0.716
Alanine g 0.859
Aspartic acid g 1.35
Glutamic acid g 4.387
Glycine g 0.397
Proline g 2.459
Serine g 1.168

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

cocoa

cacao

PRIMARY MICRO NUTRIENTS Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese, Selenium, Vitamins B2, B3
SECONDARY MICRO NUTRIENTS Vitamins B1, B5, Folate
NUTRITIONAL HIGHLIGHTS and NOTES
  • Exceptionally nutritious!
  • Cholesterol profile and uptake
    • Saturated vegetable fat does not increase cholesterol levels
    • Contains plant sterols sitosterol and stigmasterol that compete with cholesterol for absorption in GI tract helping to prevent cholesterol uptake
  • Neurotransmitter and mood modulation
    • Contains phenythlamine (released by neurons at moments of euphoria) and anandamine (released by brain to engender pleasant feelings, enhances relaxation and lessens anxiety, uses same receptors in brain that THC binds to)
    • Compounds in chocolate further inhibit natural breakdown of anandamine
FUNCTIONAL BENEFITS
  • Preventing cholesterol damage and artery lining health
  • Heart problems – flavonoids prevent blood platelets from aggregating to form blood clots
  • Amino acid Arginine
    • Helps regulate blood flow, inflammation, blood pressure
    • Arginine needed to produce Nitric Oxide which causes blood vessels to dilate
PHYTONUTRIENTS
  • High in Flavonoids and contains co-factors that enhance absorption of these flavonoids
  • Anti-oxidant activity of flavonoids, procyanidans, catechins (also found in tea), and phenols (also found in red wine)
PLANT FAMILY
DANGERS
  • Big industry – chemical use and slavery
  • Oxalates (Calcium binding and kidneys)
  • Quantity of sterols in cocoa butter is small
  • Contains Caffeine
RDA Cocoa, dry powder, unsweetened % RDA
Nutrient Unit per 100g
g 3700 3 0.1%
Energy kcal 2600 228 8.8%
Protein g 90 19.6 21.8%
Total lipid (fat) g 87 13.7 15.7%
Carbohydrate, by difference g 224 57.9 25.8%
Fiber, total dietary g 38 33.2 87.4%
Sugars, total g 1.75
Minerals
Calcium, Ca mg 1000 128 12.8%
Iron, Fe mg 8 13.86 173.3%
Magnesium, Mg mg 420 499 118.8%
Phosphorus, P mg 700 734 104.9%
Potassium, K mg 470 1524 324.3%
Sodium, Na mg 21
Zinc, Zn mg 11 6.81 61.9%
Copper, Cu mg 0.9 3.788 420.9%
Manganese, Mn mg 2.3 3.837 166.8%
Selenium, Se µg 55 14.3 26.0%
Vitamins
Vitamin C, total ascorbic acid mg 90 0 0.0%
Thiamin mg 1.2 0.078 6.5%
Riboflavin mg 1.3 0.241 18.5%
Niacin mg 16 2.185 13.7%
Pantothenic acid mg 5 0.254 5.1%
Vitamin B-6 mg 1.7 0.118 6.9%
Folate, total µg 400 32 8.0%
Choline, total mg 12
Betaine mg
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 0 0.0%
Vitamin E, total mg 15 0.0%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 2.5 2.1%
Lipids
Fatty acids, total saturated g 8.07
Fatty acids, total monounsaturated g 4.57
Fatty acids, total polyunsaturated g 0.44
Amino Acids
Tryptophan g 0.293
Threonine g 0.776
Isoleucine g 0.76
Leucine g 1.189
Lysine g 0.983
Methionine g 0.202
Cystine g 0.239
Phenylalanine g 0.941
Tyrosine g 0.735
Valine g 1.177
Arginine g 1.111
Histidine g 0.339
Alanine g 0.904
Aspartic acid g 1.953
Glutamic acid g 2.948
Glycine g 0.879
Proline g 0.838
Serine g 0.846
Hydroxyproline g
Other
Caffeine mg 230

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

grapefruit

grapefruit9

PRIMARY MICRO NUTRIENTS Potassium, Vitamin A, C
SECONDARY MICRO NUTRIENTS Vitamin B5
NUTRITIONAL HIGHLIGHTS and NOTES Limonoids, Flavonoids, Lycopene, Glucarates, Pectin
FUNCTIONAL BENEFITS
  • Cholesterol lowering and heart health – due to pectin fiber
  • Normalizes hematocrit levels (% red blood cells per volume of blood)
PHYTONUTRIENTS
  • Flavonoid Naringin shown to promote elimination of red blood cells and also have adaptogenic effects – raising red blood cell count as well as lowering it
  • Lycopene – heart health, anti-cancer, anti-macular degeneration
  • Limonene – inhibits tumor formation by promoting formation of detoxifying enzyme glutathione-S-transferase in liver
  • Glucarates in pulp – prevent breast cancer by helping body get rid of excess estrogen
PLANT FAMILY
DANGERS
  • High pesticides
  • Peel contains high levels of oxalates and oils in peel can interfere with body functions – e.g. Citral in citrus peel antagonizes some of the effects of Vit A
  • Naringin poses risk by blocking the actions of liver enzymes:
    • Caffeine – extending effects and half-life of caffeine by blocking its breakdown and elimination
    • Medication users (e.g. calcium channel blockers, statin drugs, sedatives, post organ transplant immune suppressant cyclosporine) by blocking metabolism of the drug leading to higher concentrations in body and toxic effects
RDA Grapefruit, raw, pink and red, all areas % RDA
Nutrient Unit per100g
Water g 3700 88.06 2.4%
Energy kcal 2600 42 1.6%
Protein g 90 0.77 0.9%
Total lipid (fat) g 87 0.14 0.2%
Carbohydrate, by difference g 224 10.66 4.8%
Fiber, total dietary g 38 1.6 4.2%
Sugars, total g 6.89
Minerals
Calcium, Ca mg 1000 22 2.2%
Iron, Fe mg 8 0.08 1.0%
Magnesium, Mg mg 420 9 2.1%
Phosphorus, P mg 700 18 2.6%
Potassium, K mg 470 135 28.7%
Sodium, Na mg 0
Zinc, Zn mg 11 0.07 0.6%
Copper, Cu mg 0.9 0.032 3.6%
Manganese, Mn mg 2.3 0.022 1.0%
Selenium, Se µg 55 0.1 0.2%
Vitamins
Vitamin C, total ascorbic acid mg 90 31.2 34.7%
Thiamin mg 1.2 0.043 3.6%
Riboflavin mg 1.3 0.031 2.4%
Niacin mg 16 0.204 1.3%
Pantothenic acid mg 5 0.262 5.2%
Vitamin B-6 mg 1.7 0.053 3.1%
Folate, total µg 400 13 3.3%
Choline, total mg 7.7
Betaine mg 0.1
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 1150 23.0%
Vitamin E, total mg 15 0.13 0.9%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 0 0.0%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/foods/show/2271?manu=&fgcd=

Fuhr, Uwe, K. R. I. S. T. I. N. A. Klittich, and A. Horst Staib. “Inhibitory effect of grapefruit juice and its bitter principal, naringenin, on CYP1A2 dependent metabolism of caffeine in man.” British journal of clinical pharmacology 35.4 (1993): 431-436

Bailey, D. G., Malcolm, J., Arnold, O., & David Spence, J. (1998). Grapefruit juice–drug interactions. British Journal of Clinical Pharmacology, 46(2), 101–110. doi:10.1046/j.1365-2125.1998.00764.x

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

oranges

oranges

PRIMARY MICRO NUTRIENTS Vitamin C, Potassium
SECONDARY MICRO NUTRIENTS Vitamin A, B1, B5,Folate, Calcium, Copper
NUTRITIONAL HIGHLIGHTS and NOTES
  • Vitamin C; Pectin; Carotenes
  • Citrus Bioflavonoids Limonene and Hesperidin – highest content in inner peel and inner white pulp
FUNCTIONAL BENEFITS
  • Pectin fiber content – cholesterol lowering
  • Vitamin C properties – benefits immune system, lens of eye, adrenal glands, reproductive organs, connective body tissues (such as joints and gums), anti-oxidant protection against cancer
  • Carotene content – Anti-oxidants, enhance immune functions, anti-tumor, stimulate anti-oxidant mechanisms
  • Citrus Bioflavonoids content – Anti-oxidant, improves blood circulation, increases ability of key nutrients to leave capillaries and reach cells, protects against colon cancer, enhances activity of Vitamin C
PHYTONUTRIENTS
  • Terpenoid Limonene – gallstone treatment, anti-cancer (blocks carcinogens), enhances detoxification (boosts production of Glutathione)
  • Flavonoid Hesperidin – shown to lower blood cholesterol and have anti-inflammatory properties
PLANT FAMILY
DANGERS
  • Buy organic – High pesticides, and an artificial colour may be injected to give a uniform color
  • Common allergen food
  • Peel contains high levels of oxalates
  • Oils in peel can interfere with body functions – e.g. Citral in citrus peel antagonizes some of the effects of Vitamin A
RDA Oranges, raw, all commercial varieties % RDA
Nutrient Unit per100g
Water g 3700 86.75 2.3%
Energy kcal 2600 47 1.8%
Protein g 90 0.94 1.0%
Total lipid (fat) g 87 0.12 0.1%
Carbohydrate, by difference g 224 11.75 5.2%
Fiber, total dietary g 38 2.4 6.3%
Sugars, total g 9.35
Minerals
Calcium, Ca mg 1000 40 4.0%
Iron, Fe mg 8 0.1 1.3%
Magnesium, Mg mg 420 10 2.4%
Phosphorus, P mg 700 14 2.0%
Potassium, K mg 470 181 38.5%
Sodium, Na mg 0
Zinc, Zn mg 11 0.07 0.6%
Copper, Cu mg 0.9 0.045 5.0%
Manganese, Mn mg 2.3 0.025 1.1%
Selenium, Se µg 55 0.5 0.9%
Vitamins
Vitamin C, total ascorbic acid mg 90 53.2 59.1%
Thiamin mg 1.2 0.087 7.3%
Riboflavin mg 1.3 0.04 3.1%
Niacin mg 16 0.282 1.8%
Pantothenic acid mg 5 0.25 5.0%
Vitamin B-6 mg 1.7 0.06 3.5%
Folate, total µg 400 30 7.5%
Choline, total mg 8.4
Betaine mg
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 225 4.5%
Vitamin E, total mg 15 0.18 1.2%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 0 0.0%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods