Oranges win the nutritional sweepstakes

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

For Texas BBQ, look for the school bus at the reptile museum

This husband-and-wife team has been serving up brisket and more for a decade in Monroe.

This new Pacific Northwest history textbook is a page turner

Opportunity, growth, conflict. It all happened here, historian David Jepsen says. “Snohomish… Continue reading

The ‘Whimsical Woman’ shares what she learns on the trail

Jennifer Mabus came here from Nevada and Hawaii. She leads hikes and blogs about them.

Restored historic bungalow is featured Everett Home Tour stop

The new owners received high praise from previous inhabitants for preserving its character.

Oh, the horrors! ‘mother’ an exhausting carnival of chaos

What is “mother!”? The coy publicity for this non-capitalized movie hasn’t revealed… Continue reading

Urban trails: 10 hiking destinations close to home

You don’t have to go into the backcountry to hike through Snohomish… Continue reading

Glamping: This mom’s new fav way to do family vacations

After spending the summer searching for the perfect tent trailer, I finally… Continue reading

This father’s reflections on the joys and fears of parenthood

I loved having children. It’s been one of the high points of… Continue reading

Most Read