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Hello there, 

What if your morning orange could do more than boost your vitamin C? 

As we age, our blood vessels naturally become less flexible, which can impact heart health, brain function, and overall vitality. But research shows that certain foods may help protect against inflammation and support vascular health. One promising compound? A bioactive flavonoid called hesperidin, naturally found in citrus fruits.

This week, we are exploring how hesperidin—present in oranges, lemons, and grapefruits—may support longevity by improving blood flow, reducing vascular inflammation, and helping your blood vessels stay resilient over time.

What Exactly is Hesperidin?

Hesperidin is a flavonoid——a naturally occurring bioactive compound with antioxidant and anti-inflammatory effects, found in citrus fruits like oranges, lemons, and grapefruits. It is especially concentrated in the white pith and outer peel of the fruit.

Once consumed, hesperidin is converted into hesperetin, the form that circulates in the body and supports vascular health.

This transformation helps hesperidin do its job more effectively. While both forms are beneficial, hesperetin is more bioavailable—meaning your body absorbs and circulates it more easily.

But what truly makes hesperidin stand out among flavonoids?
Its unique ability to protect the endothelium—the thin lining of your blood vessels—may help support healthy blood pressure, reduce inflammation, and keep circulation running smoothly as we age.

What the Research Shows

A 2021 randomized controlled trial known as the CITRUS study explored the effects of hesperidin-rich orange juice on blood vessel health. Participants consumed 500 milliliters (about two cups) of orange juice daily for 12 weeks—either a regular juice containing 345 mg of hesperidin per day, or an enriched version delivering 600 mg.

Here’s what researchers found:

• Systolic blood pressure decreased by an average of 5 to 7 mmHg, a reduction similar to what is often seen with lifestyle changes like lowering sodium intake or increasing physical activity.

• Pulse pressure improved, especially in participants who drank orange juice with a higher hesperidin content—suggesting that their blood vessels were able to expand and contract more easily.

• Blood tests showed lower levels of inflammation-related markers such as ICAM-1 and homocysteine, both of which are linked to aging and vascular disease.

Together, these findings suggest that hesperidin-rich citrus may help support healthy blood flow over time.

Boost Your Hesperidin Intake with These Fruits

To get more hesperidin into your daily routine, focus on whole citrus fruits—and try to include the pith or zest, where much of the hesperidin is concentrated.

• Oranges (1 medium = ~20–50 mg): Among the richest sources of hesperidin, along with vitamin C and fiber.

• Lemons and limes: Great sources of hesperidin in the zest—grate it into dressings, teas, or over cooked veggies.

• Grapefruits: Also contain hesperidin and other helpful flavonoids like naringin. (Note: Grapefruit may interact with certain medications—check with your doctor if unsure.)

There’s no official daily target for hesperidin, but regularly including citrus fruits—especially whole fruit or fresh juice—can help deliver its potential benefits over time.

Want to make Hesperidin-rich fruits a regular part of your routine?

Download our free Bioactive Spotlight guide featuring oranges, lemons, and grapefruits—plus simple tips to help you enjoy more of this powerful compound in your daily diet.

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Best wishes,
- The Angiogenesis Foundation