Oranges : Health benefits, Nutrition facts & information
Scientific name : Citrus aurantium
Hindi name : Santara, Narangi
Find Out : Why should we eat oranges regularly ?
We all know the proverb “an apple a day,” but equally an orange could be recommended.
What health benefits are associated with eating oranges?
Oranges has amazingly huge health benefits. Let’s take a look at the possible health benefits of oranges :
1. Better Immune System
- Most citrus fruits have a good deal of vitamin C.
- Vitamin C (ascorbic acid) functions as a primary antioxidant in the body, and it destroys or neutralizes free radicals before they can do damage to the body’s systems. Our bodies need vitamin C to stimulate other aspects of our immune system as well.
2. Cancer Prevention
- Vitamin C works as an antioxidant, and one of the most important functions of antioxidants is to prevent cancer.
- 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.
3. Detoxifying Properties
- Along with vitamin C, orange juice is also very high in vitamin A, which acts as a moderate antioxidant. Beyond that, it detoxifies the body by increasing the function of the kidneys.
4. Improving Blood Circulation and Creation of RBC
- Oranges have folate content.
5. Citrus fruits are commonly considered anti-inflammatory agents.
6. Maintenance of Blood Pressure & cholesterol level
- All the fiber in oranges may help lower cholesterol levels, because it picks up excess cholesterol compounds in the gut and pushes them out in the elimination process.
7. Healthy & glowing skin
- 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
8. Maintenance of Diabetes
- 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.
- Oranges are high in fiber.
9. Supports Heart health
- The fiber, potassium, vitamin C and choline content in oranges all support heart health.
10. Digestion and weight loss
- Oranges are high in fiber, which aids in digestion by keeping you regular. It is also good for weight loss.
11. Improve vision or eyesight
- Oranges are vitamin A rich. This nutrient contains carotenoid compounds like lutein, beta-carotene and zeaxanthin, which can help prevent age-related macular degeneration, an incurable condition that blurs central vision.
- Vitamin A also helps your eyes absorb light, and it improves night vision.
Nutrition facts & information
Oranges (powerhouse of healing properties) contain the following important nutrients:
- Antioxidants like Vitamin C, hesperidin
- Vitamin A
- B-complex vitamins (thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid)
- Choline, zeaxanthin, and carotenoids.
- Dietary fiber
- Minerals such as phosphorus, magnesium, manganese, selenium and copper
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”