Can Orange Juice Make Your Heart Healthier?

A fruit we take for granted

By Jo Cavallo

Reviewed by QualityHealth's Medical Advisory Board

The health benefits derived from eating oranges are well documented. Rich in vitamin C, which offers antioxidant protection and helps boost the immune system, oranges are also a good source of fiber and other important nutrients like folate, thiamine, potassium, vitamin A and calcium, crucial for maintaining strong bones. And while oranges have also been found to be heart protective in lowering cholesterol and blood pressure levels, new research is showing that an antioxidant in orange juice called hesperidin-a plant-based compound called a flavonoid-helps blood vessel function, also referred to as "endothelial function," by improving the health of cells lining the blood vessels.

When the cells are damaged, it can lead to the development of clogged arteries, a major risk factor for heart attack and stroke. In addition to oranges, flavonoids are also found in grapes, red wine, green and black teas and dark chocolate.

The study involved 24 healthy men at risk for cardiovascular disease. Each participant was instructed to drink 500 milliliters (or half a liter) of orange juice each day, a "dummy" drink that contained the same number of calories as the orange juice or a dummy drink fortified with 292 milligrams of hesperidin. (A 500-milliliter glass of orange juice contains 292 milligrams of hesperidin.) Each man drank every beverage for one month. At the end of the study, researchers found that when the volunteers drank either the daily glass of orange juice or the hesperidin-fortified drink, they had better endothelial function and lower diastolic blood pressure (the lower number on a blood pressure reading) than when they drank the non-hesperidin beverage. The full study results were released last summer at a meeting of the American Heart Association in Las Vegas.

Foods Rich in Flavonoids

Nutritional experts say to reap the full health benefits of flavonoids, stick to eating the whole food, in its raw form, rather than drinking fortified juices. For a diet rich in flavonoids, be sure to include some of the following foods in each meal:

• Citrus fruits and juices, such as oranges, grapefruits, lemons; apples; pears; watermelon
• Red, blue and purple berries; red and purple grapes; red wine
• Green and black teas
• Dark chocolate
• Vegetables, especially dark, leafy ones like broccoli, spinach and Brussels sprouts; beets; tomatoes; carrots; squash; asparagus
• Nuts, such as almonds
• Extra virgin olive oil
• Beans, especially kidney and lima
• Herbs, including dill, basil (leaf), peppermint, anise seed

Updated: February 1, 2010

Copyright © 2010 QualityHealth.com. All rights reserved.

The Digestive Benefits of Yogurt

By Jo Cavallo
Reviewed by QualityHealth's Medical Advisory Board

The health benefits of eating yogurt, from helping build stronger bones to warding of infection, have been touted for years. Now, there's even more reason to reach for that container of yogurt from your grocer's shelf. Studies are showing that the probiotics ("good bacteriam") found in yogurt can reduce diarrhea and that certain probiotics, for example, Bifidobacterium infantis 35624, may be useful in easing the symptoms of irritable bowel syndrome (IBS), according to a review of evidence published in the Journal of Clinical Gastroenterology.

Probiotics, derived from the Greek word meaning "for life," are live microorganisms, in most cases, bacteria, that are similar to the beneficial microorganisms found in the digestive system. They work by helping to break down foods that enter the digestive tract and fight off unhealthy bacteria and yeast.

There are a variety of microbes found in yogurt, most commonly, Streptococcus thermophilus and Lactobacillus bacterium, both of which create a barrier between harmful bacteria and the lining of the digestive tract, relieving digestive pain. Streptococcus thermophilus bacteria work by fighting lactic acid bacteria that can interfere with digestion and cause an upset stomach. Lactabacillus bacterium helps the body absorb nutrients, breaks down toxins and boosts metabolism, which improves digestion.

According to the National Center for Complementary and Alternative Medicine, researchers are now looking into whether probiotics can halt the development of "unfriendly" microorganisms, such as disease-causing bacteria, yeasts, fungi and parasites, and/or suppress their growth in conditions like IBS and infections with Helicobacter pylori (H. pylori), a bacterium that causes most ulcers and many types of chronic stomach inflammation.

How to Choose the Right Yogurt for You

Is your Beauty Routine Toxic?

By Natalie Vavricka
Reviewed by QualityHealth's Medical Advisory Board

We dye, paint, perfume, and spray with reckless abandon, but could our favorite beauty products be doing us more harm than good? Dermatologist Jason R. Lupton weighs in with his list of the top six most dangerous ingredients. After reading this, you might want to start checking the labels of your favorite brands.

1. Mineral-based makeup.

Tiny nanoparticles of materials are usually found in mineral-based makeup, which may be anything from foundation to blush to eye shadow. When the minerals are pulverized into nanoparticle size, they may have toxic properties which are especially concerning if inhaled or applied to damaged skin. Titanium dioxide appears to be among the most worrisome, as it could lead to the formation cell-damaging free radicals. If inhaled, these nanoparticles may infiltrate the lungs and intestinal walls as well.

2. Nail polish and hairspray.

Compounds known as phthalates are found in nail polish, hairspray, and even some perfumes and detergents. These chemicals have been linked to birth defects in mice and are completely banned in parts of Europe. They may also lead to infertility.

3. Dark Hair Dye.

The darker hair dyes have been linked to certain types of lymphomas (cancers), including non-Hodgkin's, Hodgkin's, and multiple myeloma. A study by Yale University researchers found that women who used brown, black, or red dyes at least eight times a year for 25 years had their cancer risks doubled. The risk didn't increase in those who had used lighter colors.