Benefits of Orange Orange is a large round juicy citrus fruit with a tough bright reddish-yellow rind.
Orange, is any of several species of small trees or shrubs of the genus Citrus of the family Rutaceae and their nearly round fruits, which have leathery and oily rinds and edible, juicy inner flesh.
A number of species and varieties of orange are economically important, namely the China orange, also called the sweet, or common, orange (Citrus ×sinensis); the mandarin orange (C. reticulata), some varieties of which are called tangerines; and the sour, or Seville, orange (C. ×aurantium), which is less extensively grown.
Oranges are a type of low-calorie, highly nutritious citrus fruit. As part of a healthful and varied diet, oranges contribute to strong, clear skin and can help lower a person’s risk of many conditions.
Oranges are popular due to their natural sweetness, the many different types available, and the diversity of uses. For example, a person can consume them in juices and marmalades, eat them whole, or use zested peel to add a tangy flavor to cakes and desserts.
This popular citrus fruit is particularly known for its vitamin C content.
However, oranges contain a range of other plant compounds and antioxidants that may reduce inflammation and work against disease.
Nutrition One orange contains 100% or more of the daily recommended amount of vitamin C, the highest of any citrus fruit:
60 calories
0 grams of fat
0 grams of sodium
12 grams of sugar
3 grams of fiber
1 gram of protein
70 milligrams of vitamin C
14 micrograms of vitamin A
55 milligrams of calcium
237 milligrams of potassium
15.4 grams of carbohydrates
Portion Sizes
Note:- Oranges are a vitamin-packed and healthy food, but MODERATION IS KEY.
They have a high concentration of acid, which can be irritating to the stomach, especially if you have gastroesophageal reflux disease (GERD).
Oranges are a nutritional powerhouse, packed with vitamins and minerals. The most noteworthy of these is vitamin C, a water-soluble antioxidant that prevents cell damage.
How does it work? Every cell in the body contains DNA, which is vulnerable to damage, or mutations when exposed to free radicals. When DNA mutates, it can lead to the growth of cancerous cells. Vitamin C neutralizes free radicals and can prevent this mutation.
How to Eat Oranges
Oranges are available at most grocery stores. They don’t cost much, and they’re a great snack — just peel and eat. Oranges can be stored at room temperature on the kitchen counter or in a fruit bowl. If you don’t eat them in a couple of days, put them in the fridge.
Health Benefits of Orange and its Uses
1. Oranges keep your eyes and vision healthy and sharp Oranges are a rich source of carotenoids.
Along with our skin, our eyes too suffer from damage as we grow older. Oranges are rich in nutrients like Vitamin A, Vitamin C, and potassium which are great for your eyes.
The Vitamin A present in them play an important role in keeping the mucus membranes in the eyes healthy. Vitamin A is also responsible to prevent age-related macular degeneration, which in extreme cases can lead to blindness. It also helps the eyes to absorb light.
2. Promotes good heart health
The nutrients present in the oranges reduce the risk of heart disease if these fruits are consumed within the permissible limit. Heart diseases are one of the major reasons for premature death worldwide. Since oranges can regulate the blood cholesterol level, a reason behind most of heart ailments, it is linked to good heart health.
3. Controls blood sugar level Fibre in oranges helps by keeping blood sugar levels under control thereby making oranges a healthy snack for people with diabetes. Moreover, oranges have simple sugars. The natural fruit sugar in oranges, fructose, can help keep blood sugar levels from rising too high after eating. Its glycemic index is 40 and normally whatever foods fall under 50 are considered to be low in sugar. However, that does not mean you go about eating too many oranges in one go. Eating too much can spike insulin and may even lead to weight gain.
4. Lowers the risk of cancer Oranges contain D- limonene, a compound that is touted to prevent cancers like lung cancer, skin cancer, and even breast cancer. Vitamin C and antioxidants present in oranges are both important to build the body’s immunity – they help in fighting cancer. The fibrous nature of the fruit also makes it cancer-protective. According to a study, up to 15 percent of cancer cases happen because of mutations in the DNA, which can be prevented with Vitamin C.
5 . Alkalizes the body While the basic nature of oranges is acidic before you actually digest them, they have a lot of alkaline minerals that play a role in the process of digestion. This property of oranges is similar to that of lemons, which are without a doubt among the most alkaline foods.
6. Safeguards against constipation Oranges have both soluble and insoluble fiber. This helps in keeping your intestines and stomach function smooth, preventing irritable bowel syndrome. Additionally, fiber helps treat constipation to a greater extent.
7. Good for your skin As we grow older, our skin along with other body parts suffers from free radical damage. This process is similar to how metals rust after exposure to air. Even though it is inevitable, oranges are packed with antioxidants and Vitamin C which slows down the process and makes you look younger than your age! Besides oranges, you can eat these fruits and vegetables for glowing skin!
8. Boosts your immunity 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.
9. Oranges Help Repair your Body The vitamin C in oranges is important for growing and repairing tissue all over the body. According to the University of Maryland Medical Center, vitamin C helps heal wounds and maintain healthy bones and teeth. Vitamin C also supports the production of collagen, which is needed to make cartilage, ligaments, tendons, blood vessels, and skin.
10. Keeps the bone and teeth strong and fights against viral infection
11. Improve blood circulation and also eliminate bad breathe
In addition to vitamin C, oranges have other nutrients that keep your body healthy.
Fiber The fiber in oranges can keep blood sugar levels in check and reduce high cholesterol to prevent cardiovascular disease.
Calcium Oranges contain approximately 55 milligrams of calcium or 6% of your daily requirement. This nutrient is important for building strong bones and maintaining bone health. It’s typically associated with dairy products like milk — but whole vegetables and fruits, like oranges, are also a good source.
Potassium Oranges are high in potassium, a mineral that regulates heartbeat and muscle function. It’s been shown to lower blood pressure in people with hypertension.
Due to it being high in potassium, if you’re on beta-blockers, eating too many can lead to kidney damage. If you have a condition called hemochromatosis and your body stores excess iron, too much vitamin C can increase iron levels and lead to tissue damage.
Folic Acid or Folate Folic acid is an essential B vitamin the body uses to create DNA and divide cells. If you don’t have enough folate in your diet, it can lead to blood disease, cancer, and even birth defects. If you’re pregnant, have an orange. It’s a great natural source of folate.
Folate and folic acid present in oranges promote brain development and keep the vital organ in mint condition. In fact, these nutrients also make orange a healthy fruit for pregnant women as it prevents the baby from having neurological disorders later.
Natural Sugar This type of sugar is found in whole foods like milk, vegetables, fruits, grains, and legumes. Unlike processed sugar that you’d find in candy, natural sugar contains fewer calories and more nutritional benefits.
Citric Acid A sour compound that’s found in citrus fruits, citric acid is also used as a natural preservative. Oranges have plenty of it, and it can alter pH levels in the urine and prevent the formation of calcium oxalate stones, or kidney stones.
Oranges also contain choline and zeaxanthin. Choline is an important nutrientTrusted Source in oranges that helps with sleep, muscle movement, learning, and memory. Choline also aids the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.
Zeaxanthin is a type of carotenoid antioxidant that can reduce inflammation.
According to a 2019 review trusted Source, it can positively benefit heart, liver, skin, and eye health.
Diet Oranges can be had not only as a snack but also as a major recipe ingredient in various dishes. Nowadays orange juice is an integral part of a healthy breakfast thus promoting a healthy start to the day. They’re mainly available in two categories — sweet and bitter, with the former being the type most commonly consumed. Generally, an orange should have smoothly textured skin and be firm and heavy for its size. These will have higher juice content than those that are either spongy or lighter in weight.
It is best to pick oranges at the peak of their ripeness. Unlike some other fruits, they do not ripen or improve in quality after picking. People should store oranges at room temperature and away from direct sunlight.
There are several different types of orange available, including:
Navel
Mandarin
Cara Cara
Blood Oranges
Valencia
Seville
Jaffa.
If you prefer to drink your fruits, stick to one or two glasses of Orange Juice a day. Juices are higher in sugar and lower in fiber. Excess sugar can lead to weight gain.
Here are some tips for using oranges in the diet:
Keep a bowl on the kitchen table or counter stocked with fresh fruit from the season.
Seeing fruits readily available will likely influence people to choose them as a snack, rather than raiding the cupboards for a less healthful option.
Make a fruit salad using strawberries, pineapple, mandarin oranges, and grapes.
Add some orange slices to a salad at lunch or dinner. Complement the oranges with walnuts or pecans, a crumbled cheese, and a light balsamic or citrus vinaigrette dressing.
Make homemade juice. Freshly squeezed orange juice can be a flavorful, refreshing, and nutritious addition to a person’s morning routine. Squeezing orange juice at home will mean that there are no added preservatives or sweeteners.
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