Oranges Ok on The Candida Diet?
Posted 1/20/2021 by Dan Jackowiak, Nc, HHP
also called sweet orange is a fruit of citrus trees called Citrus
Sinesis and belongs to family Rutaceae of plant kingdom. Sweet
orange is a hybrid of two species pomelo and mandarin (1). It is
produced in most of the worlds countries and covers more than 50% of
the citrus production in the world. The top producing countries are
Brazil, China, United States, India, Egypt and Mexico (2). In year
2019-2020, the global production of oranges was 46.06 million metric
tons (3). Oranges are consumed as fresh fruit or in juice form
History of Oranges
originated from the Himalayas at the borders of India (Assam),
Myanmar and China. In India and China orange has been cultivated
since 2500 BC . The first documented evidence appeared in 340 BC from
China. Around 100 BC, traders brought oranges into the Roman Empire
and from there oranges spread to Africa and then to Spain (4). The
first mention of sweet oranges in Europe appeared in last half of the
15th century. In
the new world oranges were introduced by Christopher Columbus. He
took the seeds of oranges with him in his 2nd
voyage to Haiti. European settlers spread oranges to Florida and St
Augustine in the middle of the 16th
century (5) .
the age of exploration a vast number of sailors died due to scurvy, a
disease caused by lack to Vitamin C. Oranges, a cure for the scurvy,
were first documented in the start of 18th
century by Ms. Ebot Mitchell in England and later by James Lind in
1747. In the middle of the 19th
century the first commercial orchard was planted in Los Angeles. By
the end of the 19th
century a seedless orange called naval orange arrived and its
popularity spread throughout the USA (5).
Profile of Oranges
have a diverse and rich nutrient profile with low calories and
healthy amounts of proteins, carbs, minerals, dietary fibers and
Vitamins, especially Vitamin C.
There are 12grams carbohydrates /100grams of
orange and it provides 4% of the daily value (DV). Mostly carbs are
simple sugars such glucose and sucrose which sweeten the oranges
(6). Despite high sugars, the glycemic index of oranges is low and
it makes oranges a healthy food (7).
Oranges are valuable source of dietary
fibers; 100 grams of oranges contain 2.4 grams of dietary fibers
which cover 9% of the daily value (DV) and contains cellulose,
hemicellulose, pectins and lignins (8). There are a number of health
benefits associated with dietary fibers obtained from fruits (9).
There is a decent amount of proteins in oranges; 0.9
grams/ 100 grams of orange and provides 2% of the daily value (DV)
There is very little to no amount of fats in oranges; 0.1 gram/100
grams of oranges and most of that is polyunsaturated and
monounsaturated fats which are good for health (6).
and Minerals in Oranges
is a healthy amount of Vitamin and Minerals in oranges, especially
Vitamin C, Folate, Niacin, Riboflavin, Thiamin, calcium, potassium
and magnesium. 100 grams of oranges contain 30 mcg folate, 0.282mg
Niacin, 0.040 mg Riboflavin, 0.087mg Thiamin and 53.2mg Vitamin C.
100 gram of orange provide 59% of daily value (DV) requirement (6).
Regarding minerals, there is 40mg calcium, 181 mg potassium, 10mg
magnesium, and 0.045 mg copper (6).
are a plenty of phenolic compounds and carotenoids in oranges which
act as antioxidants (10).
class of phenolic compounds present in oranges is flavonoids which
are excellent antioxidants with proven health benefits (11). The
important flavonoids present in oranges are
- Hesperetin: It is a main flavonoid present in
oranges. Along with anti-oxidation property, it also has anti
inflammatory and antimicrobial activity (12,13). Furthermore, it is
also a potential drug for arrhythmias because of its effects on
sodium current channels (14).
- Naringenin: It is also found predominately in
oranges. Studies have shown vast therapeutic potential of naringenin
as anti-hepatitis C (15), antiaging (16) , anti-alzeihmer (17),
anticancer (18), anticonvulsant (19), anti-diabetic (20), and
a group of compounds present in oranges with antioxidant activity.
Important carotenoids present in oranges are
- Xanthophylls: These are oxygen containing
carotenoids with efficient anti-oxidation activity (22). Xanthopylls
have shown promising results in Neurological, immune related and
allergic diseases (23).
- Cryptoxanthins: Oranges are a good
bioavailable source of Cryptoxanthins. It is an efficient
antioxidant, acts as a source of Retinol, a good cancer preventive
agent, and improves bone health (24).
- Carotenes: Carotene
gives the oranges their traditional color. Furthermore, studies have
found carotenes to be associated with improved cognitive function,
improved sunscreen safety, reduced diabetes mellitus occurrence,
protective effect against arsenic induced toxicity, and are
beneficial in treatment of lead poisoning (25)
Benefits of Oranges
have number of health benefits because of their healthy nutrient
contents and the presence of functional bioactive compounds.
consumption of oranges is good for cardiovascular health. The
presence of carotenoids, flavonoid and vitamin C provide cardio
protective effects (26). Oranges as citrus fruits lower homocystein
resulting in reduced cardiovascular disease risk (27,28).
Furthermore, studies have shown that long term use of orange reduces
LDL-cholesterol and increases HDL-cholesterol which is good
indicator of heart health (29,30).
also have anticancer properties due to their high contents of
bioactive compounds. Studies have found anticancer effect of oranges
in Colon cancer, Gastric and esophageal cancer, mammary tumors and
pulmonary metastasis (31). The main component for anticancer
activity are flavonoids (32)
consumption of orange juice has been found to be associated with
reduced risk of kidney stones. For example, a study found that 0.5
liters consumption of orange juice daily significantly reduced the
formation of calcium oxalate stones in women (33).
juice has found to be effective against H.pylori so it may reduce
the risk of peptic ulcers (34). It is because of antibacterial
properties in compounds of oranges such as hesperetin (35).
have also found that orange oil has anti-anxiety effects. For
example, researcher have found that the use of sweet orange aroma
reduces the anxiety symptoms in children as well as adults (36,37).
regular use of oranges can also prevent iron deficiency anemia.
Oranges have enough Vitamin C which helps in the absorption of Iron
and iron is important for hemoglobin synthesis (38).
have found the antimicrobial activity of orange peel extracts
against a variety of bacteria (39,40,41).
Risks of Oranges
consumption of oranges in moderate quantity does not pose any health
risk for normal individuals. Excess consumption can cause abdominal
cramps and diarrhea due to high fiber content and intake of high
amounts of Vitamin C. It can cause Heartburn in individuals
especially those having GERD. Individuals taking beta blockers
should be cautious while consuming oranges due to their high
potassium content (42).
on The Candida Diet
following nutrition information is for one medium orange 2-5/8"
in diameter (131g) and is provided by the USDA.
Vitamin C: 69.7mg
glycemic index of an average sized orange runs from 40 to 43, which
is about like an apple. Under 55 is considered to be low glycemic.
Using 40 as the baseline, oranges have a glycemic load of 6, which is
3g of fiber helps to bind the carbs and simple sugars and slow
digestion. This slowing effect with the low glycemic index allows
oranges to be ok for diabetics. This allows oranges to be ok on the
juice however has a glycemic index of 50 and usually has the fiber
removed which quickens digestion and could cause a blood sugar spike,
which will feed Candida yeast. A study published
in the journal Diabetes Care confirms this. They found that orange
juice increased blood sugar levels but eating the whole orange did
not have that same effect and helped lower the risk of diabetes.
In conclusion, a couple
oranges a week will be ok on the Candida diet.
Back to Candida Diet Questions
If you have any questions about the Candida Diet or yeast infections in general, please feel free to contact us from the contact page of this website or talk to your doctor.
Copyright © 2003 - 2021. All Rights Reserved under USC Title 17.
Do not copy content from the pages of this website without our expressed written consent. To do so is Plagiarism, Not Fair Use, is illegal, and a violation of the The Digital Millennium Copyright Act of 1998.