Oranges win the nutritional sweepstakes

  • By Alexia Elejalde-Ruiz Chicago Tribune
  • Monday, November 11, 2013 1:01pm
  • Life

Americans don’t eat nearly as much fruit as they should to maintain a healthy diet. Nutrition experts advise eating fruit, any whole fruit, as often as possible, at least two cups of it a day.

Of the Big Three, oranges, apples and bananas, which is nutritionally superior?

It turns out comparing apples and oranges isn’t totally bananas. And the orange, by at least one measure, has an edge.

“If you consider the concentration of a array of nutrients relative to calories, the orange is the most nutritious, followed by the apple, followed by bananas,” said Dr. David Katz, director of the Yale University Prevention Research Center and author or “Disease Proof: The Remarkable Truth About What Makes Us Well.”

Orange

Calories: 60 Fat: 0 Carbohydrates: 15 grams Dietary fiber: 3 g Sugar: 12 g Sodium: 0 mg Protein: 1 g

One orange contains 120 percent of the recommended daily intake of vitamin C. A good source of calcium, folates, thiamin, flavanones (antioxidants that help neutralize free radicals) and naringin (an anti-inflammatory that may help protect the immune system).

Apple

Calories: 100 Fat: 0 Carbohydrates: 25 g Dietary fiber: 4 g Sugar: 19 g Sodium: 0 mg Protein: 0 g

A good source of soluble fiber, which is helpful in controlling blood pressure, lipids, cholesterol and blood sugar. Because it involves a lot of chewing, it can make you feel more satiated.

Banana

Calories: 105 Fat: 0.4 g Carbohydrates: 27 g Dietary fiber: 3 g Sugar: 14 g Sodium: 1 mg Protein: 1 g

Contains 422 mg of potassium, which people often don’t get enough of. Potassium helps blunt the effect of salt on blood pressure and may help reduce the risk of kidney stones and muscle loss. Good source of vitamin B6, magnesium, iron, vitamin C and dietary fiber.

More in Life

Everett’s Michael ‘Scooby’ Silva is the leader of the (dog) pack

Since 2012, he’s built a thriving business walking dogs while their owners are at work.

Still looking for that one special recipe for the holidays?

Columnist Jan Roberts-Dominguez shares her traditional recipes for cheese soup and chocolate sauce.

How to saute mushrooms to crispy, browned perfection

Various levels of heat affect our scrumptious fungus: There’s “sweating” and then there’s “sauteing.”

Bob Jepperson’s Wild Love Story

A perfect circle of sounds, pictures and storytelling from the Anacortes author.

Brutally true ‘Montauk’ parallels author’s conflicted real life

The short autofictional novel centers on a weekend tryst the narrator has with a much younger woman.

‘Shape of Water,’ ‘Big Little Lies’ lead Golden Globe nominations

“The Post” and “Three Billboards Outside Ebbing, Missouri” also collected a number of nominations.

This author is throwing a virtual party for book lovers

Jennifer Bardsley is hosting a Facebook get-together for young-adult book authors and readers.

Getting a glimpse of what’s coming as we age

Everett Public Library reading to help you understand the changes ahead in your elder years.

Bustling Dublin offers big-city sights and Irish charm

The dynamic city has a great story to tell, and people who excel at telling it.

Most Read