What are the benefits of orange? What vitamins are in an orange? What is the nutritional value of oranges? What is orange good for? Are there any harmful effects of orange? You can find the answers to all these questions and much more below.
Are there any benefits of oranges?
Orange is a wonderful fruit that is rich in fiber, vitamins A, B and C, flavonoids and beta-carotene, has antioxidant and anti-inflammatory properties, helps in the fight against premature aging, helps lower bad cholesterol, protect from cardiovascular diseases and strengthen the immune system. . In addition, oranges also contain minerals such as potassium and calcium, which are necessary for the regulation of blood pressure. A good way to reap these benefits of orange is to eat at least 1 orange per day.
What is the nutritional value of oranges?
The nutritional value of a 140 gram orange is as follows:
|soluble fiber||0.28 gram|
What vitamins are in oranges?
One 100 gram orange contains the following vitamins, including but not limited to:
|Vitamin C.||53.2 milligrams|
|And vitamins||0.2 milligrams|
|B6 vitamins||0.1 milligram|
What are the benefits of orange?
1. Improves the digestive system
The first ingredient as orange benefits relates to digestive health. Orange is a fruit rich in fibers such as pectin, cellulose and hemicellulose, which aid digestion and help the intestine work better, accelerate stool passage, and are very useful in combating constipation . In addition, the pectin found in oranges relieves digestion by absorbing water from the digestive tract, forming a gel that aids in digestion and helps the intestines work better.
2. Protects against cardiovascular diseases
The fiber found in oranges, especially pectin, helps to lower bad cholesterol and triglycerides, which are responsible for the formation of fatty plaques in the arteries, as it reduces the absorption of fats from food. This effect of orange helps to reduce the risk of cardiovascular diseases such as heart failure . In addition, oranges are rich in flavonoids such as hesperidin and vitamin C, which keep blood vessels healthy by reducing cell damage caused by free radicals and have powerful antioxidant effects.
3. Controls high blood pressure
The benefits of orange are also safe for high blood pressure patients. Oranges contain high amounts of potassium, a mineral that helps increase the relaxation of blood vessels, allows blood to circulate more easily, helps lower blood pressure and can be very beneficial for people with high blood pressure . Potassium is very useful for human health in general and especially for high blood pressure patients. If you have high blood pressure, eating an orange a day will do you good.
4. Helps control blood sugar
If you have diabetes , you can also benefit from the benefits of oranges . Oranges are rich in fiber, which reduces the absorption of sugar from food by the intestines and controls blood sugar. Orange fruit can be an important aid in the treatment of type 2 diabetes , provided that it is consumed according to the recommendations of nutritionists and dietitians
5. Strengthens the immune system
You may have heard many people say that you should eat fruit, especially fruits like oranges, when you are sick. Actually, this is good advice. Because orange stimulates the production of white blood cells, which are defense cells necessary to prevent and fight infections. Orange gets this beneficial feature because it is rich in vitamins A, B and C, and nutrients such as folate.
6. Slows down aging
The benefits of orange are also ideal for people who want to be beautiful. The fact that orange is a powerful antioxidant due to vitamins A and C in the orange helps to fight free radicals that cause skin aging. In addition, the vitamin C in the orange stimulates the skin’s collagen production, reducing the appearance of sagging, wrinkles and lines. Especially vitamin A protects the skin from the damage caused by the harmful rays of the sun.
7. Improves eye health
Oranges are rich in beta-carotene, the precursor to vitamin A, which is important for vision, especially night vision. Therefore, orange contributes to improving eye health. In addition to beta-carotene, orange also contains vitamin A, which increases eye protection and prevents vision problems such as dry eye and night blindness. For better eye health, you can eat fresh oranges regularly.
8. Prevents anemia
The benefits of orange are also of interest to those with anemia. Oranges are rich in vitamin C and citric acid, which is a mineral necessary for the formation of hemoglobin, a protein responsible for transporting oxygen in the blood, helping to increase the absorption of iron from food. All this content of orange helps to prevent anemia, also known as anemia. In addition, the composition of the orange contains folate, which is necessary for the formation of healthy red blood cells and also helps prevent anemia.
9. Helps to lose weight
If you want to lose weight, you can also benefit from the benefits of orange . Oranges are rich in fiber and water, which helps you feel full for longer and reduces your appetite. In this respect, orange is a good choice for those who need to lose weight and those who want to lose weight. In addition, the pectin found in oranges reduces the number of calories in the meal and helps to reduce the absorption of fats by the intestine.
10. Keeps bones healthy
Orange helps prevent diseases such as osteoporosis (bone loss) or osteopenia (low bone density) . Because oranges are rich in calcium, phosphorus and magnesium, which are essential minerals to protect and strengthen bone health and increase bone strength and density. By consuming this wonderful fruit, you can both benefit from the benefits of orange and have strong bones.
11. May prevent the formation of cancer
Orange juice, in particular, is rich in flavonoids and vitamin C, which are powerful antioxidants and reduce free radical damage that is harmful to human health. Therefore, it is thought that orange and orange juice may have benefits in the fight against breast, liver and bowel cancer . However, studies in humans are still needed to prove these benefits.
12. Lowers high cholesterol
Consumption of oranges lowers bad cholesterol levels in the body. The flavonoids found in oranges limit cholesterol absorption in the gut. Oranges are also rich in vitamin C, flavonoids, beta-carotene and fiber, so they are ideal for fighting bad cholesterol (LDL). In addition, the fiber found in oranges also reduces the absorption of cholesterol found in food.
13. Contributes to thyroid health
The thyroid gland is located in the neck area, it is a tiny organ responsible for the release of hormones in the body. Orange helps the thyroid function properly as it is packed with carotenoids and vitamin C. In addition, orange stimulates good immune function andincreases the absorption of iron, a mineral often deficient in those with hypothyroidism (underactive thyroid gland) .
14. May prevent kidney stones
The benefits of orange are also effective in the problem of kidney stones. Oranges are a good source of citric acid and citrate, which are believed to help prevent kidney stone formation. For example, potassium citrate is the active ingredient of a drug that is usually prescribed to patients with kidney stones. The citrates in oranges appear to have such, drug-like effects.
The healthiest way to eat an orange
We learned above about the benefits of oranges. Now we will learn how to eat an orange more healthily and efficiently. Experts say that the orange should be eaten peeled and uncut. This is important for conserving the nutrients and vitamins in the orange. Another tip is that you should eat ripe oranges. Orange peel is great for making tea. You can prepare a wonderful tea by drying the orange peel.
Are there any harmful effects of orange?
The harms of orange are often absent. However, people with fatty liver, hepatitis, cirrhosis, diabetes or liver disease should be careful not to consume this fruit excessively, especially in the form of fruit juice. The fiber in oranges helps modulate blood sugar by reducing its absorption into the bloodstream. Therefore, eating oranges or drinking orange juice in excess tends to increase the blood sugar of the diabetic patient. In addition, people with stomach problems such as gastritis or ulcers should avoid excessive consumption of oranges. This is because citrus fruits can aggravate stomach damage due to their high acid levels and cause ailments such as heartburn . As with many things, measure is always important.
Orange is a healthy fruit consumed by people all over the world because it is both delicious and nutritious. Oranges are a good source of vitamin C and some other vitamins, minerals and antioxidants. Oranges, along with the vitamins and everything else in them, can lower your risk of many diseases, such as heart disease and kidney stones . Without further ado, these bright citrus fruits make an excellent addition to a healthy dietary choice.