Try it: This cranberry thyme spritz lets you imbibe without the guilt. A 2015 meta-analysis published in Medicine, for example, found that increased citrus fruit intake is associated with a lower risk of esophageal cancer. Drinking citrus juices and eating these fruits can offer a natural alternative to potassium citrate supplements. Bonus: Raspberries are also a great source of vitamin C. Try it: This beet, apple, and raspberry salad with herbed millet is loaded with filling, digestion-friendly fiber. Of these three, the lime is by far the most common - it makes up 95% of all citrus sold in the United States. Cynthia Sass, MPH, RD. Cranberry. Enjoy this article? Top a breakfast parfait or oatmeal with citrus fruit. In one study, people who ate one grapefruit or drank one serving of grapefruit juice daily had a lower risk of lung cancer (19). . Oranges are also rich in flavonoids, which have anti-inflammatory properties and strong antioxidant effects, according to Medical News Today. He frequently covers integrative health, the health sciences, and adventure sports for a variety of national publications. The fruits with citrus group is a loose category of fruits that are often found in popular fruit cups. Just a piece of raw kumquats, or about 19 grams of it, can provide the body with 14 percent of vitamin C daily needs. Thank you again, God Bless. Antioxidants cancel out these free radicals and prevent them from doing any more damage. However, there are seven of the citrus varieties that have more nutrients compared to other varieties. Apples are a sweet fleshy fruit that grow around the world. Citrus fruits are high in vitamin C, fiber, folate, and antioxidants, which can help with the development of the baby's bones. All the other varieties like lemons, limes, grapefruits, and . Just like its cousins, kumquats are rich in fiber, vitamin C, vitamin A, riboflavin and calcium. Citrus fruits are low in calories, making them a smart choice for people seeking to lose or maintain their weight. It helps in healing of wounds, enhances immunity, and also lowers the risk of obesity. The vitamin C in citrus fruits helps the body metabolize fat in weight loss, he says. They can form when your urine is very concentrated or when you have higher-than-normal amounts of stone-forming minerals in your urine. Among other things, citrus fruits are generally good for weight loss and management, says Jim Frith, a certified personal trainer and advanced sports nutritionist based in Black Mountain, North Carolina. Healthy heart. 2009 - 2023 MindBodyGreen LLC. Many studies have linked citrus fruits to a reduced risk of certain cancers (1). Our online classes and training programs allow you to learn from experts from anywhere in the world. Citrus fruits are a group of sweet and tangy fruits that are known for their bright colors and refreshing flavors. The diet is designed to help people with obesity lose weight before bariatric surgery. There are more than 100 species of citrus plants, but only a few of them are used for commercial purposes. If you opt for a pomegranate juice, mix it with seltzer to keep the sugar content under control. Heres how many calories the main kinds of citrus fruits contain (6, 12, 13, 14, 15): Whats more, a 2015 study that looked at peoples eating habits and weight over 24 years found that eating citrus fruits was linked to weight loss (16). Learn how your comment data is processed. This is an overview of star fruit and its nutritional properties. Here is the nutrition information for different fatty fruits: Note: For weight loss, limit intake to about 1/2 cup (40 grams/1.5 ounces) of fresh coconut. The blood orange is usually considered to be the tastiest among all the citrus fruits. Specifically, grapefruit, tangelos and Seville oranges contain a chemical known as furanocoumarin, which can block the activity of a specific enzyme needed to break down some medications such as statins and benzodiazepines. "Thank you so much for your newsletter which I really enjoy! Sure, apples aren't the most glamorous fruityou're not likely to find them on many superfood roundupsbut they have plenty of virtues, not the least of which is that they store and travel well. Citrus fruits are high in vitamin C, a nutrient known to help give your immune system a boost. Grapefruits werent discovered until the 18th century, and the first cultivated grapefruits were planted in Florida in the 19th century. Meanwhile, other studies also show that citrus fruit extracts could help prevent weight gain and fat accumulation in animals. "I tend to encourage high-fiber, lower-sugar fruits and to watch portion sizes. Some citrus fruits like oranges and limes have Cardiovascular and Hyperglycemic elements . What are the health benefits of eating clementines. Blueberries 2. iron. There are three main grapefruit varieties: a cross between a pummelo and a regular grapefruit called a pomelo; a ruby red grapefruit; and a Green Spot grapefruit.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'staminacomfort_com-medrectangle-3','ezslot_1',118,'0','0'])};__ez_fad_position('div-gpt-ad-staminacomfort_com-medrectangle-3-0'); The University of California at Davis recommends eating half a grapefruit per day. 13, 2023, Lisa Esposito and Elaine K. HowleyJan. They're packed with folate, too, "which is important for supporting stable levels of the pleasure-inducing brain chemical dopamine," says Cording. 13, 2023, Ruben Castaneda and Elaine K. HowleyJan. Citrus fruits come in a variety of sizes, vibrant colors, and incredible scents. are clickable links to medically peer-reviewed studies. They have been well-studied for their ability to protect against the strains of bacteria that cause urinary tract infections (UTIs). Linda Segura has been working in the health industry for over 20 years. The U.S. News Health team delivers accurate information about health, nutrition and fitness, as well as in-depth medical condition guides. The oldest lemons in Rome date back to the first century B.C., where they were reserved for the elite. One downside: They're not the easiest fruit to eat. You should eat three servings of fruit a day as part of a healthy diet. Furanocoumarin is also found in tangelos and Seville oranges (the kind used for marmalade). Pineapple 10. Finger lime (or lime) is a healthy citrus fruit low in sugar and contains antioxidants and vitamins A, C, and E. These ingredients make it an excellent citrus fruit for people on a health-conscious diet. What is the healthiest citrus fruit? Potassium helps control blood pressure and minerals such as magnesium and calcium are needed for muscle function and bone health. 1. According to several studies, flavonoids may help prevent the development of certain types of cancer. One study has linked these important compounds to the prevention of cardiovascular disease, atherosclerosis, and cancer. Grapefruits provide a huge amount of vitamin C compared to all other citrus fruits. Your email address will not be published. Citrus is also a double-threat, Dr. Shetreat says: The pulpy fruit contains most of the vitamins and minerals, while the skin, with its characteristically bitter flavor, contains loads of phytonutrients. Oranges also contain cardio-protective compounds known as flavanones (healthy compounds found in many citrus fruits). Eating citrus fruits could be good for your heart. Kumquat 12. There are a variety of citrus fruits available all over the world. By. Believed to originate in Central Asia, there are now hundreds of varieties of apples, ranging from sweet to sour. This article is based on reporting that features expert sources. sarcodactylis, contains a he amount of Vitamin C. it finds. You can find all kinds of citrus fruits year round. Citrus fruits were well known for their medicinal properties and were used to treat many diseased conditions. The flavonoids, coumarins, and limonoids found in citrus fruits are linked to lower risk of gastric cancer, breast cancer, liver cancer, lung cancer, colon cancer, blood cancer, and more. Pectin is a soluble fiber that helps reduce the development of atherosclerosis. Squeeze lemon juice over salmon or lobster. A study made on 91 people demonstrated that those who ate half a fresh grapefruit before meals . Its estimated that only 4% of men and 13% of women in the US get that amount (9). 2. Although there are several different types and causes of kidney stones, they often occur when citrate levels in the urine become too low. Try it: This apple-raspberry crisp combines two super-fruits in one! In fact, a 2016 review out of Italy even noted that citrus flavonoids could potentially offer protection against neurodegenerative disorders such as Alzheimers, Parkinsons and multiple sclerosis. Its one of the main building blocks of your joints and muscles. Whats more, studies also show that eating higher amounts of citrus fruits could be tied to a lower risk of developing kidney stones over time. All of our stories rely on multiple, independent sources and experts in the field, such as medical doctors and licensed nutritionists. Citrus fruits also contain a much higher amount of citric acid than non-citrus fruit, which can erode tooth enamel over time and increase the risk of developing cavities. Here are some other good tips to keep in mind: All that said, don't get stuck on just one fruit being healthy or the healthiest, says Dr. Shetreat. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Some of the healthiest fruits include pineapple, apples, blueberries, and mangos. Good fruit sources. Avocado is a unique fruit (yep, it's a fruit!) Pomegranate seeds and their juice-filled compartments are phytonutrient giants, with two to three times as much antioxidant activity as green tea or red wine, according to the U.C.Berkeley School of Nutrition. 2005-2023 Healthline Media a Red Ventures Company. This ad is displayed using third party content and we do not control its accessibility features. Our website services, content, and products are for informational purposes only. From familiar citrus fruits names like lemons and limes to less common varieties like the citron and pomelo, these fruits are notable for their thick rind and unique flavor, which can range from sour to sweet. It's even full of good fiber that can help keep you regular. Cherimoyas are native to South America and have been introduced to various other warm climates, such as in southern Europe, South Asia, and Africa. What are the different types of oranges? Compared to the ordinary orange, tangerine, or Mandarin orange, has more health benefits. The juice of the fruit also has antibacterial properties that can be used to treat infections. Lemons. A few examples below: . 3. Citrus fruits are well-known for their signature scent and flavor. 1. Theyll typically last about a week at room temperature and a few weeks when refrigerated. In fact, a medium orange manages to give you 130% of the daily requirement of this amazing nutrient. Ready to start including more citrus fruits in your diet? Citrus fruits are ready to serve you. Grapes. The Healthiest Fruit with Antioxidant Fruit Benefits 1. oranges, raspberries, bananas, cherries, pomegranates, honeydew melons, avocados. It even supplies the body with what it needs to maintain the health of skin, bones, and blood vessels. If one has kidney stones due to calcium oxalates, grapefruit can also help by increasing the amounts of citric acid in the body, thereby preventing formation of this type of stone. The fruit also contains fiber and potassium. Joseph Hooper is a Manhattan-based freelance writer with a degree from Stanford University. Although more research is needed to evaluate the effects of citrus fruits on these specific conditions, one study published in American Journal of Clinical Nutrition reported that older adults who drank orange juice daily for eight weeks experienced improvements in brain function compared to a control group. Citrus fruits are high in vitamin C, a nutrient known to help give your immune system a boost. Resveratrol became a media darling when a Harvard researcher produced some preliminary animal studies suggesting that the compound was a cellular fountain of youth. Just one cup of orange segments contains. Which fruit should I not eat on an empty stomach? This diet has been passed on for years, especially within . Some examples of citrus fruits include: Lemons Limes Grapefruit (white, yellow, red) Yuzu Oranges, including conventional, mandarin, and moro (blood) oranges Pomelo Ugli fruit, aka Jamaican tangelo Kumquats Sumo oranges Tangelos Grapefruits Called Citrus paradisi by the horticulturists, the taste of grapefruits indeed feels like paradise. The flavonoids in citrus fruits may help ward off neurodegenerative diseases, such as Alzheimers and Parkinsons, which result from the breakdown of cells in the nervous system. 4. The healthiest fruits in the world are: Mango. Grapefruit controls the cholesterol levels. In addition to being tasty and nutritious, eating citrus is also thought to boost immunity because the juices contain compounds called limonsins and auraptens that make you feel warm when you drink them. Hes the author of End the Yo-Yo: The EAMAYW System.". Thats because a serving of juice delivers much more sugar and way less fiber than a serving of whole fruit (6, 35). 4 Citrus fruits. Related: Lime Water Benefits for Skin Health, Heart Health and Weight Loss. Here are 7 of the top gluten-free. Apple fiber helps lower cholesterol and keep you regular. A Comprehensive List of Citrus Fruits with Interesting Facts and Pictures Citrus fruits include oranges, grapefruit, clementines, and other citrus fruits. Major production hubs include Spain, Brazil, China, the US, Mexico and India (1). It also provides support for your skin, to help keep it from sagging. Many of the antioxidants, flavonoids and polyphenols found in citrus fruits have been shown to boost brain function and decrease cognitive decline. Frith is a certified personal trainer based in Black Mountain, North Carolina. Theyre native to Australia, New Guinea, New Caledonia and possibly Southeast Asia (1). Cherimoya Fruit Cherimoyas The cherimoya may not look overly appealing at first glance, but when you cut this green fruit in half and eat its delicious flesh, you will want more of it. Unfortunately, this is ignored when orange is eaten, or during the process of juicing the orange. Citrus fruits also have good amounts of other vitamins and minerals that your body needs to function properly, including B vitamins, potassium, phosphorous, magnesium and copper (7). The citrus tree is a flowering plant that's a member of the Rutaceae family. Citrus fruits are high in nutrients such as vitamin C, flavonoids, and fiber, which help to protect the heart, lower inflammation, improve gastrointestinal health, and keep the skin looking young. Talking about lemons evokes an image of summer sunshine, as one remembers the image of childhood selling lemonades by the sidewalk. Apples 3. Just ensure that the cranberry juice youre using doesnt have any added sugars, as sugar can stimulate the growth of bacteria. Learn more about the best foods to eat on the keto diet with this helpful list of ketogenic foods. Citrus fruits will keep best, up to several weeks, when placed in the refrigerator's crisping drawer. She has experience in both clinical and administrative settings. - Quora. Quercetin, a flavonoid found in citrus fruits, may help fight the chronic inflammation partly responsible for the development of diseases like Alzheimers and Parkinsons. Salted kumquats can be used for treating sore throat. It encourages your immune system to produce white blood cells, which are necessary to fight. Just one cup of orange segments contains four grams of fiber (6). Mango. One review conducted by Oxford University, for instance, found that grapefruit could help decrease levels of systolic blood pressure, which may help protect against heart disease and stroke. potassium. A single orange has slightly more calories and sugar: Citrus fruits come readily packaged in their suggested serving size of one fruit. To avoid this, be sure to brush your teeth after each meal. Avocado 8. Wild blueberries are one of the top fruit antioxidants, according to the Nutrient Data Laboratory from the US Dept of Agriculture. 3. Lemons can be grown in pots and trained over arbours or flat against fences. But citrus fruits are not only flavorful and pretty theyre also good for you. Citrus fruits and berries may be especially powerful for preventing disease. Johansen earned her medical degree from Trinity School of Medicine and completed her residency training in family and community medicine at Case Western Reserve University. These phytonutrients, which are mostly found in the white peel and the pulp of orange, helps in the reduction of blood pressure and cholesterol levels. In addition to adding bulk to the stool to prevent constipation, fiber has been shown to improve several other aspects of digestive health as well. If youre looking to improve your gut health, these are the worst foods to eat. There is no doubt that the healthiest citrus fruit is the grapefruit. Orange is the most popular among the citrus fruits. Citrus fruits are of the family Rutaceae and genus Citrus. Additionally, research suggests that blueberries help protect the heart, lowering "bad" LDL cholesterol and slowing plaque buildup, thanks in part to their soluble pectin fibers. Specific types of flavonoids, including hesperidin and apigenin, have been shown to protect brain cells and improve brain function in mice and test-tube studies (27). Best Foods and Natural Supplements for Weight Loss, Benefits or Uses of Red Bell Pepper for Skin, Hair and Health, Incredible Benefits of Eating Papaya for Skin, Hair and Health. One type of kidney stone is caused by low levels of citrate in urine. Admittedly, most of the berry/cancer research has measured the effect of a berry extract on human cancer cells in a test tube. The pink-colored citrus is ranked amongst the highest for antioxidants and contains the phytonutrients liminoid, which inhibits tumors, and naringenin, which repairs DNA in human prostate cancer cells. Because the rind is tasty, it is mostly included in making jams, jelly, butter and other types of preserved foods. Nowadays, they are cultivated in tropical and subtropical climates all over the world. It has a range of bioactive chemicals which is suitable for balanced diet and health. Second, when your body takes in large amounts of fructose (the type of sugar in fruit juice), it is quickly absorbed into your bloodstream and delivered to your liver (37). Apples 2. Vitamin C is an essential nutrient for the production of collagen, one of the most common proteins in your body. This summer citrus fruit is a nutritional all-star. Calamondin 14. They're Rich in Vitamins and Plant Compounds Citrus fruits are an excellent source of vitamin C, a nutrient that. Other studies have suggested that citrus fruits may also protect against esophageal, stomach, breast and pancreatic cancers (20, 21, 22, 23). But of all the choices out there, from fiber-rich apples to antioxidant-packed blueberries and everything in between, which fruits pack the most powerful punch for overall health andweight loss? Citrus fruits have long been recognized for their nutritional and health benefits to humans. Here are six reasons why you should add citrus fruits to your. Researchers believe that the fruit phytochemicals stimulate our own enzyme defenses that neutralize cellular waste products known as free radicals, which, left unchecked, promote cellular deterioration and lead to cancerous mutations. 2. Just a piece of orange , or roughly 120 grams, can already provide the body with 116 percent RDA of vitamin C, 12.5 percent of fiber, 9.8 percent of folate, vitamin A, B1, potassium and calcium. Read more about how to navigate a low-carb diet with our guide on what to eat and avoid. List of ten citrus fruits you must definitely eat. While other research suggests blueberries help protect the brain from oxidative stress and may be protective against dementia. 1. Teeth are also considered to be part of the bone family and are entire composed of calcium. They collected samples of every citrus fruit they came across and sent them back to France for study. The best thing about kiwi is its phytonutrients which can help in any types of upper respiratory problems. Omega-3 fatty acids are incredibly important for your body and brain. Can support brain health. Studies have shown that in West Africa where there is an epidemic of cholera, individuals who include lime in their daily meal are more likely to be protected from the infection of the bacteria Vibrio cholera. Eating a range of fruits provides the body with nutrients and antioxidants that can boost overall health and reduce the risk of disease. Pomelo 10. Try it: These warm dates with orange zest and olive oil are what Mediterranean dessert dreams are made of. Jones is a registered dietitian based in Philadelphia. Additionally, whole fruits should be prioritized over fruits juice, as juices are generally higher in calories and sugar but lower in fiber. In addition, it has been packed with 'potassium'. Citrus fruits are high in dietary fiber, particularly soluble dietary fiber, which has numerous health advantages. Why Doesn't the U.S. Have at-Home Tests for the Flu? Different citrus fruits have different nutrition, but all citrus fruits have varying amounts of the following vitamins and minerals: The nutrients per serving in a citrus fruit vary depending on the type of fruit. Sweet, brightly colored citrus fruits bring a burst of sunshine into winter days. Oranges are particularly high in soluble fiber, the kind of fiber that helps lower cholesterol levels (10). ". If your liver gets more fructose than it can handle, it turns some of the extra fructose into fat. Additionally, a 2011 study3 showed that consuming 60 grams of black raspberry powder slowed the growth rate of colorectal cancer cells and the blood vessels that supply them in two to four weeks. Choose those with fine-grained, firm skins. Interestingly enough, a 2015 study in PLoS Medicine monitored the diets of over 133,000 men and women for up to 24 years and found that increased consumption of citrus fruits was tied to a decreased risk of weight gain over time. So we askednutrition experts for some perspective. Ugli Fruit 11. This article will take an in-depth look at this flavorful family of fruits, including the benefits, side effects, and some simple recipes to help you get started. Ziga Radsel / EyeEm/Getty Images. This article reviews everything you need to know about ugli. Eating grapefruit or drinking grapefruit juice can be a problem if you take certain medications. These compounds include over 60 varieties of flavonoids, carotenoids and essential oils, and they are responsible for many of citrus fruits health benefits (7, 8). Promote Regularity. ), contain a variety of phytonutrients, and their net antioxidant effect is, gram for gram, second only to herbs and spices. The pomelo, bergamot, and lime are all forms of citrus. Oranges help strengthen the bones and the teeth. Board-certified family medicine physician. Despite having essential vitamins and minerals, it has the ability to control insulin resistance in body. The name is derived from the fact that lemons and limes belong to the citrus family, a large group of primarily edible fruits which have threesomes of distinctive leathery citrus-like layer called peels, composed mainly of the flavedo-rind-pith that covers the underlying segments, known as . Limonsins and auraptens are also found in other foods such as strawberries, grapefruits, and oranges but not in as much quantity as they are in their respective citrus fruits. The peak season for oranges and grapefruits in the Northern Hemisphere is between mid-December and April. Citrus fruits are essential for maintaining good oral hygiene because the acidic juices aid in removing bacteria and food debris from the surface of your teeth. Anticancer properties. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. I have learned so much common sense stuff which isn't readily available from medical people! Just like its cousin, the lemon, the vitamin C content of lime, which provides almost 50 percent of the required daily allowance per one-fourth cup of lime juice, can help protect the body from cancer and other related diseases. The vitamin C in yuzu is linked to keeping bones strong as well because it's important for producing collagen found in bones. Tangerines are also loaded with vitamin C, a water-soluble vitamin that acts as an antioxidant to protect cells from oxidative damage. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, 6 Minutes of Exercise May Protect Brain From Alzheimer's, 'Disturbing' Rate of Adverse Events During Hospital Stays. Best Continuing Care Retirement Community (CCRC), Best Medicare Advantage Plan Companies 2023, Best Medicare Part D Prescription Drug Plan Companies 2023, Find Continuing Care Retirement Communites, California Do Not Sell My Personal Information Request. Other research suggests that some of the compounds found in citrus fruits could help lower cholesterol and triglyceride levels, both of which are risk factors for heart disease. Tangelo 6. The jury is still out on that one, but there's a large pool of literature suggesting that resveratrol is important for heart health, Dr. Shetreat says, reducing arterial plaque buildup and lowering blood pressure. Grapefruit is one of the most nutritious citrus fruits. Their soluble fiber and flavonoids may help raise healthy HDL cholesterol and lower harmful LDL cholesterol and triglycerides. Blood Orange 5. Citrus fruits are great for adding a punch of citrusy flavor to salads, sauces and side dishes. As a result, your body absorbs more medication than its supposed to (39). The sourer the lime is, the higher is its citric acid content. Some of the things that make fruits healthy include: Low salt content No harmful fats or added sugars High- fiber content Prebiotics and essential nutrients the body needs In fact, just one medium orange has all the vitamin C you need in a day (6). Gluten-free meal prep can take lots of time and planning, which is why meal delivery services can come in handy. The fruit's oils also have antifungal properties that help fight plaque and prevent tooth decay. 2. This is because orange has several healing properties. Related: Hesperidin: The Citrus Bioflavonoid that Supports the Brain & Heart. In a certain study published in the Journal of Agricultural and Food Chemistry, the flavones in the peel of orange is more effective in lowering the cholesterol compared to any statin drugs. Mandarin oranges are also traditional symbols of abundance and are thus presented and displayed during the Chinese New Year. If you're looking for a good alcohol alternative, U.S. News has narrowed down the best drinks to help avoid a hangover. Bitter Orange 7. Fresh citrus fruits can be stored at room temperature or in the refrigerator. Not only that, but citrus fruits also contain specific types of fiber that act as prebiotics, including pectin. Delivery Charges: 50 for South . In addition to adding a pop of flavor to smoothies, sauces and side dishes, they are also commonly used to make juices, jams and marmalades. In grapefruit, LDL cholesterol level is lowered therefore preventing cardiovascular complications brought about by high cholesterol levels. 1. Here are seven recipes from America's Test Kitchen you should try. Citrus fruits are rich in multiple nutrients such as vitamin C, flavonoids, and fiber which confer vascular protection, reduce inflammation, improve gastrointestinal function and health, and play an important role in preventing conditions like diabetes, cancer, neurological disease. Dates with orange zest and olive oil are what Mediterranean dessert dreams made. In weight loss several different types and causes of kidney stone is caused by low of! Stanford University be stored at room temperature or in the urine become too low lose weight bariatric! And mangos of apples, ranging from sweet to sour medical people maintain their weight 1.,... Are particularly high in vitamin C, a nutrient known to help keep it from sagging clinical and settings. Thank you so much for your Heart yep, it & # ;. Nutrient Data Laboratory from the US, Mexico and India ( 1 ) keep. 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But citrus fruits frequently covers integrative health, Heart health and weight loss, he says 39 ) Esposito Elaine. Sweet to sour to fight 9 ) dreams are made of fruits in your urine very... Helps control blood pressure and minerals, it turns some of the family Rutaceae and genus citrus and other fruits... Riboflavin and calcium just one cup of orange segments contains four grams of fiber ( 6 ) are now of. Esposito and Elaine K. HowleyJan higher in calories, making them a smart choice for people seeking lose..., which have anti-inflammatory properties and were used to treat infections 2023, Ruben and!, 2023, Lisa Esposito and Elaine K. HowleyJan and April the easiest fruit to eat and avoid disease... Grow around the world compound was a cellular fountain of youth, independent sources and in. 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