Oranges
Overview
Oranges provide high vitamin C content that enhances non-heme iron absorption when paired with iron-rich plant foods. Pairing plant-based iron sources with citrus enhances iron absorption, and eating beans with vitamin C-rich foods (e.g., tomatoes, peppers, citrus) improves iron bioavailability.
Recipes
Substances
2 substances in this food
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin C (Ascorbate)
Antioxidant; supports iron absorption; neuronal SVCT2 transport
Preparation Notes
- Pair with iron-rich plant meals to enhance absorption
- Can be consumed as whole fruit or juice (whole fruit preferred for fiber)
- Part of food synergy strategy
- Supports iron sufficiency in plant-based diets
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Hormonal Response | Vitamin C (Ascorbate) | Supports norepinephrine synthesis as cofactor | |
| Inflammation | Vitamin C (Ascorbate) | Antioxidant properties; supports anti-inflammatory effects | |
| Methylation | Vitamin B9 (Folate; 5-MTHF) | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); SAMe fuels synthesis of dopamine, norepinephrine, and serotonin and drives phospholipid methylation in neuronal membranes | |
| Neurochemical Balance | Vitamin B9 (Folate; 5-MTHF) | Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s | |
| Neurochemical Balance | Vitamin C (Ascorbate) | Supports norepinephrine synthesis; transported in brain via SVCT2 | |
| Oxidative Stress | Vitamin C (Ascorbate) | Key water-soluble antioxidant; works within antioxidant network with vitamin E, CoQ10, and polyphenols | |
| Stress Response | Vitamin C (Ascorbate) | Supports stress response through antioxidant and neurochemical effects |
References
- Pairing plant-based iron sources with citrus (Hallberg et al. 1989) enhances iron absorption
- Eat your beans with vitamin C-rich foods (e.g., tomatoes, peppers, citrus)
- Norepinephrine: Same as dopamine sources + citrus, bell peppers (vitamin C)