Did you know that citrus fruits contain a powerful bone-building bioflavonoid?
You’re surely well informed about Vitamin C and how it helps build your bones, but today you’ll discover a nutrient found in citrus fruits that has been scientifically proven to inhibit bone loss.
This is never mentioned by the Medical Establishment, so today I’m thrilled to introduce you to…
Hesperidin, An Amazing Bioflavonoid
Hesperidin is a specific kind of polyphenol (plant chemical) called a bioflavonoid. Hesperidin is found exclusively in citrus fruits, and while it’s sometimes called “Vitamin P,” hesperidin is not really a vitamin. It acts as an antioxidant, and works in synergy with Vitamin C.
Antioxidants are important for bone health, so much so, that there’s an entire chapter devoted to this topic in the Osteoporosis Reversal Program.
In a nutshell, your body’s cells use oxygen in their metabolic processes. Despite its efficiency, this process damages a small percentage of cells that then become byproducts known as free radicals. This is called oxidation.
Free radicals are very unstable, because they have an unpaired electron that causes them to “steal” an electron from another cell. Then the cell that was “robbed” becomes an unstable free radical itself. Antioxidants, however, are molecules that are able to donate an electron without becoming unstable themselves.
Free radicals don’t kill cells. Rather, they cause damage – and this includes damage to your bone cells. So antioxidants are crucial to prevent the deterioration of your bones from oxidation.
Hesperidin has shown specific bone health benefits, but first, let’s take a look at…
General Health Benefits Of Hesperidin
This bioflavonoid offers all kinds of amazing health benefits.
- It staves off allergic reactions by blocking histamines.
- Hesperidin reduces fluid accumulation in the legs.
- It aids in the absorption of Vitamin C.
- Hesperidin improves circulation, helping varicose veins and other blood vessel conditions.
- Research shows that hesperidin reduces lipid levels in the blood and liver.1
- Lack of hesperidin in the diet can cause weak, aching legs and abnormal leaking of capillaries.
Hesperidin And Your Bones
Amazingly, hesperidin has been scientifically shown to inhibit bone loss.
In a Japanese study, female mice whose ovaries had been removed (to simulate a post-menopausal state) were given hesperidin as part of their daily diet. Testing of the mice’s femoral bone density revealed that “…bone loss was significantly prevented by dietary hesperidin…”1
This is likely due to another fact the researchers noted: hesperidin decreased the number of osteoclasts (bone-destroying cells) present in the mice’s femurs.1
These findings underscore the Osteoporosis Reversal Program’s stance on antioxidants as powerful, bone-building plant compounds.
How To Get More Hesperidin In Your Diet
If you’re following the Osteoporosis Reversal Program, you’re already eating plenty of citrus bioflavonoids as part of the nutritional guidelines outlined in the Program. Alkalizing citrus fruits are among the many delicious Foundation Foods discussed in the Program, and there are more options than simply eating them plain.
Because hesperidin is found in the pulp and membranes of citrus fruits, it’s important to eat the entire fruit whenever possible. While eating a whole citrus fruit as-is can be very satisfying and delicious, variety adds interest and more nutrients.
The Save Our Bones recipe book, Bone Appétit, gives you lots of ideas and inspiration for citrus-based dishes. From simple recipes like the Sour Citrus Red Smoothie to more unusual dishes like Pasadena Citrus Pasta, Bone Appétit is full of mouth-watering recipes that are sure to delight and satisfy, all the while you’re building your bones.
When it comes to preparing bone healthy meals, Bone Appétit eliminates all the guesswork. You can simply pick from over 200 bone smart recipes, and I assure you the hardest part is to decide which one.
Short on time? ‘Quick Picks’ can help.
If you’re ever short on time, you can just flip to the ‘Quick Picks' section where you’ll find a selection of bone healthy recipes you can prepare in 20 minutes or less!
And to make it even easier, in the 30 Day Meal Planner, a bonus included with Bone Appétit, you’ll have one full month of bone-building meals put together for you, including two snacks each day. And you’ll also find mouth-watering desserts after each dinner!
With Bone Appétit by your side, preparing bone healthy meals is really simple. I’m sure you’ll love it, but if you’re not satisfied with Bone Appétit, don’t worry! There’s a no-questions-asked money back guarantee, so you can simply return it for a refund.
If you didn’t get Bone Appétit yet, please click here to get more information about how to take the guesswork out of planning and preparing your bone healthy, delicious meals.
Till next time,
References
1 Chiba, H, et al. “Hesperidin, a citrus flavonoid, inhibits bone loss and decreases serum and hepatic lipids in ovariectomized mice.” The Journal of Nutrition. June 2003. 133(6):1892-7. Web. https://www.ncbi.nlm.nih.gov/pubmed/12771335
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Thank you for us about hesberidin. I missed the original article in 2014 so glad to see it’s come round again. I think there must be some new research done since 2003 though.
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Thank you, Ita.
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Citrus Bioflavonoid is used in flavoring agent
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Any comments on taking hesperidin capsules as a dietary supplement?
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Hi there, do fruit/citrus teas have any citrus bioflavournoids in them??
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Hi Emily,
As the article notes, “Because hesperidin is found in the pulp and membranes of citrus fruits, it’s important to eat the entire fruit whenever possible. While eating a whole citrus fruit as-is can be very satisfying and delicious, variety adds interest and more nutrients.” So unless the tea contains the pulp and white membrane of the fruit, it won’t have the hesperidin found in whole citrus fruits.
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THIS IS SOOO GREAT TO KNOW, SO THANKS FOR THE INFO! AND KEEP UP THE GREAT JOB! GOD BLESS U ALWAYS!
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Thank you for all your information. I love all citrus fruits. Also enjoy eating a little peel from oranges. Is there any health benefit in a small amount of orange peel?
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Hi Christine,
There are actually many beneficial bioflavonoids and nutrients in orange peel, so feel free! But choose organic oranges whenever possible to avoid acidifying pesticide residue. 🙂
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Good Afternoon Vivian,
This Was Very Helpful Information. And I Love Citrus Fruits Too!
Thank You Very Much For Sharing Your Very Informative Articles With Us!Until Next Time – Take Good Care Of Yourself, And Stay Well.
ALL THE VERY BEST TO YOU,
LESLIE (MS. L. CARMEL) -
Yogurt is acidifying and yogurt (plain, unsweetened) is alkalizing. What about the new dairy-free cultured soymilk by Silk? Do you recommend? Ingredients: Soymilk (filtered water, whole soybeans), cane sugar, strawberries, maltodextrin, natural flavor, tricalcium phosphate, sodium citrate, pectin, citric acid, sea salt, locust bean gum, fruit & vegetable juice (color), ascorbic acid, vitamin D2, Live & active cultures.
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Such encouraging information. Thanks.
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Hello Vivian,
Thank you very much for this excellent info. regarding
hesperidin.
Have a wonderful day and take care always.
Marlene-
I am so glad you have found this information helpful, Marlene! You are most welcome, and I thank you for being a part of the Save Our Bones community. 🙂
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I have read that peppermint also contains Hesperidin. Can peppermint tea be an alternative source?
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You’re right, Liz! The peppermint plant does contain hesperidin. This link shows the amount of hesperidin in various types of peppermint:
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I like oranges and grapefruit just fine. But I seem to have trouble digesting them whether eaten straight or first placed in my juicer. Similar with spinach and asparagus and kale. Is there something particular about those foods? Is it just my body genetics? Is there any way to eat or prepare them first to avoid such intestinal pain after eating these foods? (I used to drink orange and grapefruit juice; until I discovered how sugar-loaded they are; more than a candy bar!)
Joel Wilson, Ceresco, NE
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Here’s a suggestion, Joel: try eating small amounts of citrus on a full stomach. 🙂 But don’t worry if you can’t digest citrus fruits well; they are just one of many bone-healthy foods on the Osteoporosis Reversal Program! You don’t “have” to eat them. 🙂
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a question. Are Saskatoon berries alkalizing.
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Having some awful side effects from altevia dr and clearly plan to “stop taking it and call my doctor”, but my question is what can I do to combat the side effcts?
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I did the bone building exercise this weekend and afterwards, last night and this morning my wrist was hurting and my lower back in different places than usual.
I have had two surgeries because I broke my hip. They were in May and June of 2012
Wow! I did not know this. . . never heard of Hesperidin! I have 2 citrus trees in the back yard and very rarely eat any! Thanks for waking me up and helping me to understand what a goldmine in have in my own back yard. Gotta go now and get an orange!