About Oranges and Its Health Benefits

 Orange serves as the main source of vitamins (mainly vitamin C) and is also rich in dietary fiber and other nutritional contents that positively affect the health and well-being of man.

Reading through the 15 health benefits listed below will help you know how this fruit can improve your health.

 

1.  Prevents the Formation of Cancer

The major content in this fruit is vitamin C which is essential to any aspect of life such that it contributes much to reducing the risk of colon cancer.

Vitamin C, which plays different roles in improving human health, has been the center of interest in cancer studies. Several studies have proven its effects in terminating colorectal cancers.

Oranges also contain phytochemicals such as citrus limonoids and D-limonene, which help to protect the body against cancerous diseases that affect the lungs, skin, breast, and other parts.

 

2.  Promotes Healthy Eye

Oranges serve as a rich source of vitamin A; the Retinoids and Carotenoids perform the functions of improving and maintaining good vision.

These vitamin A classes help keep the eye mucous membrane healthy and prevent age-related sicknesses that can cause blindness or serious eye problems.

 

3.  Regulate Blood Sugar Level

Readers may begin to wonder how oranges that suppose to spike the blood sugar helps to reverse the case.

The fact that oranges contain sugar is not neglected in this case. Still, the sugar in oranges is a monosaccharide natural sugar called fructose which helps to moderate the blood sugar from increasing after eating.

Again, the fiber content in oranges helps keep the blood sugar level normal after eating, and the single sugar monosaccharide serves as energy in the body.

Don't be surprised to hear that oranges' are healthy for diabetic patients, but they should not consume them in excess because it can result in a fast increase in the amount of glucose in the blood.

 

4.   Boosts Immune System 

Taking a good amount of fruits and vegetables boosts the immune systems, and oranges are not exceptional.

Researches have shown that taking one cup of orange juice that is freshly extracted from the fruit supplies the body with 124 grams of vitamin C, which helps to boost the immune system.

A good intake of vitamin C helps boost the processes and organs of the body that act to resist certain diseases and toxins that affect the systems.

 

5.   Prevents the Formation Of Kidney Stones

Orange juice helps prevent and deformation kidney stones in the body because of the presence of potassium in it.

A new study was carried out on 8 healthy men and 3 other men diagnosed with hypocitraturia calcium nephrolithiasis. The consumption of orange juice improves the urinary citrate excretion to flush out the stones without exceeding the urinary PH level.

Orange juice is quite effective in flushing out stones already formed in the kidney.

 

6.  Energizes the Body

The thiamine contained in orange is a type of vitamin B known as vitamin B 1, which helps convert carbohydrates into glucose that produces energy in the body.

In this case, one sizable orange can produce 100% thiamine (vitamin B1) recommended daily for the body.

This vitamin functions majorly in the metabolism of carbohydrates to produce energy that supports the muscles and nervous systems.

 

7.   Keeps The Skin healthy

Oranges are rich in beta-carotene, which is the antecedent of vitamin A that the body converts beta-carotene into. It helps keep the skin and the mucous membrane healthy. 

It follows a saying, "an orange a day helps keep one looking ever young even at the age of 50" This statement applied to most tropical fruits is true for oranges with higher nutritional content than most fruits.

 

8.   Can Prevents Heart Diseases

The presence of vitamin B6 in orange is to help reduce the level of homocysteine: a non-protein amino acid in the blood which is linked to risk factor heart illnesses when elevated.

When homocysteine is accumulated in the body system, it can cause heart disease; intake of oranges will always normalize the level of this amino acid in the body.

 

9. Prevents Poor Blood Circulation

Hesperidin is a compound found in oranges that supply flavonoid hesperidin which protects the body from poor blood circulation and brain-protective effects.

 

10.   Prevents Oxidative Damage

Oranges are a good source of polyphenols that protects cell constituents in the body from oxidative damage through scavenging of free radicals that are prone to affect the cells and tissues.

These polyphenols are among the phytochemicals that help the human body to the highest degree in fighting diseases.

 

11.   Good For Pregnant Women 

Orange contains folate, a supplement that is always required during pregnancy because of its important role in fetal development.

Folate, in other words, called folic acid, occurs naturally in oranges making the fruit a daily recommendation for pregnant women as it helps to prevent flaws in the baby's spine and brain.

 

12.    Good for Weight Loss 

Including oranges in the daily diet can serve as an excellent source for losing more kilograms of your body weight. Fruits with high fiber content do a lot of good on weight loss because they help one keep full.

They are rich in craving substitutes such as folate, vitamin C, and thiamin, which helps increase the metabolism of breaking down molecules to obtain energy that can sustain during workouts or other duties.

 

13.   Increases Libido In Men 

Studies proved that some of the food and fruits we eat improve sex drive, especially in men.

From the study, citrus fruits, particularly oranges, contain properties that help to enhance sexual desire.

Hesperidin is a phytonutrient found in orange that helps to improve the flow of blood in the sex hormone and reduce the stress that causes a lack of sexual interest.

 

14.    Helps in Proper Digestion 

As mentioned earlier in this article, oranges have high fiber content, which releases the digestive enzymes that help in the normal digestion of food.

Taking oranges every day, especially at night after dinner when the digestive system is less active, helps to reduce the risk of indigestion.

 

15.     Stimulate Hair Growth 

The presence of folic acid and vitamin C in oranges helps to stimulate hair growth. Also, bioflavonoids are contained in this fruit which helps to circulate blood in the scalp, thereby improving the growth of hairs on the head.

Can mix orange juice with honey to make hair conditioners that improve hair appearance and lessen friction between the hair strands.

 

Other additional benefits of these fruits include using its peel to treat painful infections on the breast tissue, called Mastitis, helping to strengthen the arteries and maintain elasticity, and other benefits derived from vitamin C and several nutrients in oranges.

 

Nutritional Contents

The table below provides the nutrition chart of orange per 100 grams serving of the fruit.

 

Nutrient

Values

Energy

47 Kcal

Carbohydrates

11.75 g

Calories

68

Calcium

40mg

Magnesium

10 mg

Manganese

0.024 mg

Potassium

169 mg

Copper

39 µg

Iron

0.10 mg

Zinc

0.08 mg

Vitamin K

0 µg

Vitamin A

225 IU

Vitamin C

53.2 mg

Vitamin E

0.18 mg

Folates

30 µg

Niacin

0.282 mg

Protein

0.94 g

Pantothenic acid

0.250 mg

Riboflavin

0.040 mg

Thiamin

0.100 mg

Total Fat

0.12 g

Dietary Fibre

2.40 g

Pyridoxine

0.060 mg

Sodium

0 mg

Carotene-ß

71 µg

Carotene-a

11 µg

Lutein-zeaxanthin

129

Crypto-xanthin-ß

116 µg

 

Orange is a citric fruit with super nutrients including essential vitamins and minerals such as vitamin C, manganese, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, selenium, thiamin, riboflavin, and copper.

 

Know More About Oranges

Oranges are the fruit of citrus referred to as sweet orange to differentiate them from other citrus oranges such as grape, lemons, and others. They are sometimes called modified berries a widely grown in tropical areas.

Eating just an orange in a day supplies your body with lots of vitamin C that play different vital roles in the body.

Taking fresh orange juice provides the same benefits as licking the juice directly from the fruit.

 

Is it Safe to Consume Oranges Every Day?

It isn’t bad to eat oranges every day. They are taken in moderate quantity because eating them excessively works in a reversed form of weight loss and excess vitamin C in the body.

 

Side Effects

Orange is a nice fruit with lots of vitamin C content and a delightful taste that everyone like taking, including the aged people, but while consuming orange, it is good to bear in mind that excessive intake of oranges might lead to digestion related problems like cramping due to the high fiber content which might lead to diarrhea in some cases.

Eating oranges on an empty stomach can lead to increased acid production because it contains citric acid but an inconsiderable amount. In addition, fruits with high fiber content, such as orange, should not be taken early in the morning.

 

Conclusion                             

Oranges are superfruit known for their juicy and delicious taste with a range of important nutrients that contributes positively to human health and lifestyles when consumed.



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