Oranges: Its Health Benefits & Nutrition
Orange is a fruit seen almost in every country of the world. It is very important fruit which can cover the most important vitamin. It has very low calorie but full of nutrition and vitamin. It makes our skin healthy and protect us from many diseases.
Orange trees are the most cultivated fruit trees in the world. Oranges are a popular fruit because of their natural sour and sweetness.
There are variety of uses like from juices and marmalades we can create face masks and candied orange slices.
An orange has over 170 different phytochemicals and more than 60 flavonoids, many of which have been shown to have anti-inflammatory properties and strong antioxidant effects.
Possible health benefits of consuming oranges
One orange provides a range of vitamins and minerals; a staggering 130 percent of your vitamin C needs for the day.
According to the American Heart Association, eating higher amounts of a compound found in citrus fruits like oranges and grapefruit may lower ischemic stroke risk for women. Those who ate the highest amounts of citrus had a 19 percent lower risk of ischemic stroke than women who consumed the least.
Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilatation effects. Also of note, a high potassium intake is associated with a 20 percent decreased risk of dying from all causes.
As an excellent source of the strong antioxidant vitamin C, oranges can also help combat the formation of free radicals known to cause cancer. While an adequate vitamin C intake is necessary and very beneficial as an antioxidant, the amount necessary to consume for therapeutic purposes for cancer is beyond oral intake. High fiber intakes from fruits and vegetables are associated with a lowered risk of colorectal cancer.
The fiber, potassium, vitamin C and choline content in oranges all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.
In one study, those who consumed 4069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).
High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.
Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels.
The antioxidant vitamin C, when eaten in its natural form (as in an orange) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. Vitamin C plays a vital role in the formation of collagen, the support system of your skin
Nutritional breakdown of oranges
One medium orange (approximately 154 grams) contains 80 calories, 0 grams of fat, 250 milligrams of potassium, 19 grams of carbohydrate (14 grams of sugar and 3 grams of dietary fiber) as well as 1 gram of protein.
One orange provides 130 percent of your vitamin C needs for the day, 2 percent of vitamin A needs, 6 percent of calcium and 0 percent of iron.
Oranges also contain thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium and copper. Because of their high vitamin C content (over twice the daily need) oranges are associated with boosting the immune system.
Oranges also contain choline, zeaxanthin, and carotenoids.
Choline is an important nutrient found in oranges that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
How to incorporate more oranges into your diet
There are a variety of orange types on offer that can aid in various conditions from heart health to diabetes.
There are many different types of oranges available such as navel, mandarin, cara cara, blood oranges, Valencia and Seville oranges just to name a few. Some are very sweet and others have more of a sour taste.
Possible health risks of oranges
Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High potassium foods such as oranges and bananas should be consumed in moderation when taking beta-blockers.
Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.
Those with gastro-esophageal reflux disease (GERD) may experience an increase in symptoms such as heartburn and regurgitation when consuming highly acidic foods such as citrus fruit, however individual reactions vary.
It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health.
Below are some Health Benefits of Oranges in short.
1.Oranges contain photochemical that protect against cancer.
Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including that of the skin, lung, breast, stomach and colon.
2. Orange juice can help prevent kidney diseases.
Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones.
Note: drink juice in moderate amounts. The high sugar content of fruit juices can cause tooth decay and the high acid content can wear away enamel if consumed in excess.
3. Mandarin oranges fight liver cancer, according to studies.
According to two studies in Japan eating mandarin oranges reduces liver cancer. This may be due in part to vitamin A compounds known as carotenoids.
- Oranges lower cholesterol.
Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol.
- They are rich in potassium and boost heart health.
Oranges are full ofpotassium, an electrolyte mineral responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia.
- They lower the risk of diseases.
Oranges are full of vitamin C, which protects cells by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease.
- Oranges fight against viral infections.
Studies show that the abundance of polyphenols in oranges protects against viral infections.
- They relieve constipation.
Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation.
- They aid in good eye health and protect vision.
Oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent macular degeneration.
- They regulate high blood pressure.
The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in oranges helps maintain blood pressure.
- They protect skin.
Oranges are full of beta-carotene, which is a powerful antioxidant that protects the cells from damage. Beta-carotene protects theskin from free radicalsand helps prevent the signs of aging.
- Oranges alkalize the body.
Although oranges are acidic before you digest them, they contain many alkaline minerals that help tobalance out the body after they are digested. In this respect, they are similar to lemons, which are one of the most alkaline foods available.
- Oranges provide smart carbsand do not cause a blood sugar spike.
Oranges like all fruits have simple sugars in them, but the orange has a glycemic index of 40. Anything under 55 is considered low. This means as long as you don’t eat too many oranges at one time, they won’t spike your blood sugar and cause problems with insulin or weight gain.