Health Advantages of Fruits Like Oranges
Oranges contain good natural sugar (not processed) and are full of fiber, vitamins and minerals.
Folate is essential for pregnant women and helps promote cell growth, while vitamin C helps prevent and treat infections. Vitamin C also helps your body absorb iron and reduces inflammation.
1. Rich in Vitamin C
The most famous health advantage of oranges is their immune-boosting vitamin C, but they also pack a number of other essential vitamins and minerals. Whether whole, sliced or squeezed into juice, these sweet fruits provide low-calorie, filling snacks and can be added to a variety of meals, including overnight oats, garden salads, stir-fry, chilled whole-grain dishes, savory lettuce wraps and slaw. The whole fruit, from the peel to the pith, is a good source of fiber, which helps to keep the stomach and intestines healthy and prevents constipation.
Oranges are also rich in hesperidin, which suppresses inflammation, according to the British Dietetic Association. Hesperidin also enhances the body’s ability to protect cells, produce collagen and absorb iron. A study published in 2021 found that hesperidin inhibited the growth of cancer cells, and researchers say it also promotes cardiovascular health.
Another important nutrient found in oranges is folate, which is required for making DNA and aiding cell division. Folate is especially recommended for pregnant women, as it reduces the risk of neural tube defects (malformations of the brain and spinal cord) in unborn babies.
In addition to providing a host of nutrients, oranges also contain phytochemicals, which have been shown to protect against certain diseases like heart disease and cancer. In fact, limonene, an antioxidant in oranges, can help prevent lung cancer. The vitamin C in oranges, along with other foods high in the vitamin, may also help boost the body’s immune system to help fight cancer cells. Additionally, a diet high in vitamin C and other anti-oxidants may slow the progression of aging by helping maintain healthy skin.
2. Lowers the Risk of Heart Disease
Oranges are a popular food that is rich in Vitamin C, and it also contains other nutrients that are beneficial for the body. Regularly eating oranges and drinking orange juice can help lower the risk of heart disease. The potassium in oranges helps prevent the buildup of calcium in the arteries, which is one of the main causes of heart disease. The fiber in oranges also helps lower blood pressure. This is because it helps the kidneys excrete sodium, a major cause of high blood pressure.
The Vitamin C in oranges also boosts the immune system and helps fight diseases, including cancer. A study published in the journal “Cancer Prevention Research” found that people who regularly consume citrus fruits like oranges have a lower risk of cancer of the mouth, stomach, larynx, and esophagus. The study also showed that the limonoids in oranges have cancer-fighting properties.
Another health benefit of eating oranges is that they contain flavonoids, which are powerful plant compounds that have antioxidant and anti-inflammatory properties. The two major flavonoids in oranges are hesperidin and naringenin. Hesperidin has been show to reduce oxidative stress and improve blood flow, while naringenin is know to protect the heart and reduce cholesterol levels. Kamagra oral jelly Malaysia and Sildenafil Malaysia also can help boost the body’s immune system.
You can eat oranges by themselves, or you can use them in recipes. However, it is important to know that consuming too many oranges can lead to side effects such as bloating, cramping and nausea. Moreover, it is recommend that you do not eat raw oranges if you have been diagnosed with oxalate kidney stones. You should eat them cooked or in the form of juice. This will ensure that the oxalic acid is broken down before it can affect your kidneys.
3. Rich in Alkaline Minerals
When we think of oranges, vitamin C is usually the first thing that comes to mind. But, there are many other things these tasty citrus fruits have to offer, from cancer-fighting compounds to immune-boosting minerals and soluble fiber.
Whether you choose to peel them and eat them raw or squeeze them for juice, they’re an easy source of vitamins and minerals to add to your diet. Just a medium-sized orange provides over 90% of the recommended daily dose of vitamin C, which can help lower blood pressure and cholesterol levels, heal wounds, reduce risk for certain chronic diseases, enhance iron absorption, improve skin health and aid digestion.
The flavonoids in oranges, such as hesperidin and naringenin, also have anti-inflammatory properties, which can promote healthy inflammatory responses in the body. Additionally, vitamin C is a powerful antioxidant that helps neutralize free radicals in the body, which may protect against heart disease and eye diseases.
Folate is another nutrient that can be found in oranges, and it’s especially important for women who are pregnant or breastfeeding. It’s one of the reasons ob-gyns recommend women take a prenatal vitamin that contains folate. This nutrient can help prevent neural tube defects, such as spina bifida, which affect the brain and spinal cord.
The richness of alkaline minerals in oranges, including potassium and phosphorous, can help protect against high blood pressure. They can also help the body maintain normal fluid balance, which is especially important if you are exercising or sweating. They are also an excellent source of fiber, which stimulates peristaltic movement and can help prevent symptoms like constipation.
4. Rich in Carotenoids
Oranges and their juice are rich in carotenoids, plant compounds that act as antioxidants. The body uses them to protect the skin and eyes, but they also have other health-related functions, such as preventing cancer, promoting heart and eye health, and suppressing inflammation. Registered dietitian Devon Peart explains that you can think of carotenoids as nature’s food coloring.
They’re found in a variety of fruits and vegetables, but the most common are beta-carotene (think carrots) and lycopene (watermelon). The most beneficial types of carotenoids in oranges are the flavonoids hesperidin and limonene. Hesperidin reduces cholesterol and prevents the arteries from getting block, which reduces the risk of cardiovascular disease.
Another health benefit of oranges is that they contain folate and folic acid, which are important nutrients for pregnant women. They promote brain development in babies and are essential for healthy pregnancy. They also help prevent neurological disorders in adults and promote normal growth. Folate is a vitamin B that the body needs to create DNA and make cells. It’s often associate with dairy products, but whole fruits and vegetables are a great source too.
Although both whole oranges and orange juice have many of the same nutritional benefits, you may want to opt for the former over the latter because it contains more fiber. Fiber is a crucial part of a healthy diet, and it helps you feel full. It’s also a natural way to curb sugar cravings and prevent weight gain.
5. Rich in Vitamin A
A medium orange provides over 90% of your daily dose of Vitamin C and more than 11% of your dietary fiber. It also has calcium, folic acid and many other nutrients that help keep your body healthy and free of diseases.
The flavonoids present in the peel of oranges like hesperidin help reduce cholesterol and prevent your arteries from getting block. This helps in preventing heart disease, cancer and many other chronic diseases. The folic acid in oranges also promotes brain development, making it a healthy food for pregnant women.
Vitamin A is another nutrient found in oranges that helps prevent eye diseases, strengthens the immune system and keeps your skin looking young and vibrant. It is also know to fight infections and protect the skin from sun damage.
Folic acid is an important B-vitamin, which the body needs to create DNA and make new cells. It also helps prevent birth defects. Folic acid is found in oranges and other whole fruits, vegetables and legumes. One medium orange contains about 55 milligrams of folic acid.
Oranges are a good source of fiber, which helps keep blood sugar levels in check and reduces the risk of heart disease. They also contain potassium, which helps regulate the heartbeat and lower blood pressure.
Whether you enjoy eating oranges raw or in juice form, they are a great addition to any diet. Try to eat them as often as you can to get the most health benefits from this citrus fruit. It is a good idea to eat oranges first thing in the morning, before lunch or as an evening snack. You can also eat them on their own or add them to salads, sauces and desserts.
