What are the health benefits of Oranges?

What are some health benefits of Oranges?

Orange is water-rich, round in shape, citrus, and one of the world's most popular fruit. Oranges are grown in most warm regions of the world nowadays. People eat oranges as a snack and as a recipe ingredient in different types of dishes. There are several health benefits of oranges.

Orange juice is also an integral part of breakfast now a day. It is also used to make marmalades. Oranges are rich in vitamins and minerals. They are also a good source of fiber, vitamin B, vitamin A, potassium, and calcium. They make our immune system strong.

Today we will look upon the facts about the health benefits of oranges.

Nutritional facts of an orange

First of all, let’s look at the nutritional facts of One medium-sized orange,

• Fat or sodium:  0
• Calories:            60
• Fiber:                 3 grams
• Sugar:                12 grams
• Protein:             1 gram
• Vitamin A:         14 micrograms
• Vitamin C:         70 milligrams
• Calcium:            6% of the daily required amount
• Carbohydrates: 15.4 grams
• Potassium:         237 milligrams

Orange Peel 

Orange peels are rich in several nutrients and also helps to cure many diseases. Research shows that flavonoids present in peels may help prevent cancer cells' growth, reproduction, and spread. 

Orange peel masks are rich in skin-lightening properties. They are also useful to prevent acne in oily skin. Orange peel tea is also a great addition to your herbal health care lists. Orange peels can also enhance flavors in many sweet dishes and cakes. So, never throw them away.

Oranges cure many Diseases.

Reduce blood pressure

As oranges are rich in Vitamins B6 so, they help the production of hemoglobin. Magnesium and Vitamin C present in oranges help to keep blood pressure under control.

Cure heart disease & Cancer

Fiber and potassium in oranges prevent the spread of cardiac diseases. Vitamin C in oranges can help strengthen your immune system, thus reducing cancer cell growth and increasing iron absorption.

On the other side, it is also believed that people who drink large amounts of orange juice may be raising their risk of melanoma, the deadliest form of skin cancer.

Kidney stone prevention

Oranges and other citrus fruits are rich in citric acid and citrates, which makes them taste sour. Researches show that citric acid and citrates present in oranges may help prevent kidney stone formation.

Diabetes

The American Diabetes Association (ADA) has listed citrus fruits among Diabetes superfoods. Oranges, grapefruits, and lemons are full of fiber, folate, vitamin C, and potassium, which would help control diabetes.

Constipation

Pectin and flavanol in oranges can accelerate colonic transit time and reduce constipation.

Good Eye health

Oranges are a rich source of Vitamin A, Vitamin C, and carotenoids. Vitamin A plays a vital role in keeping the mucus membranes in the eyes healthy. Vitamin A in oranges prevents age-related muscular degeneration, which in extreme cases can lead to blindness.

Strong & clear skin

Vitamin C present in oranges contributes to collagen production. While citric acid aids in skin exfoliation.

Anti-oxidants in oranges aid skin from free radical damage known to cause signs of aging. It is said that an orange a day can help you look young even in your fifties.

Different types of Oranges

• Navel

• Valencia

• Seville

• Mandarin

• Cara Cara

• Blood oranges

• Jaffa

Orange juice producers country in 2019-2020 

During the year 2019/2020, Brazil was the top global orange juice producer country, with a production volume of around 1.02 million metric tons. In the same year, the worldwide production volume of fresh oranges reached about 46.06 million metric tons.

Uses of Oranges

• Oranges can be used to make juices and marmalades or eat them whole, or use zested peel to add a tangy flavor to cakes and desserts.

• Antioxidants present in orange may reduce inflammation.

• Choline present in oranges helps with sleep, muscle movement, memory, and learning. It also aids the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.

Diet with Oranges

Below are some tips for using orange in the diet:

• Choose them as a snack, rather than raiding the cupboards for a less healthful option.

• Make a fruit salad using strawberries, pineapple, and mandarin oranges.

• Add some orange slices to a salad at dinner. Complement the oranges with walnuts or pecans and a crumbled cheese.

• Make homemade freshly squeezed orange juice.

Useful tip

Oranges produce more juice when warmer. So, squeeze them when they are at room temperature. To extract more juice, roll the orange under your hand on a flat surface.

The bottom line

The vitamin C present in oranges helps your body in many ways:

• Protects cell damage

• Helps the body to make collagen, a protein that heals wounds

• Fights anemia

• Boosts body’s immune system against germs

• Slows the age-related macular degeneration (AMD), a leading cause of vision loss

• Helps fight cancer-causing free radicals

• Lowers levels of the stress hormone cortisol and blood pressure.

• Helps in diabetes, constipation and prevents kidney stone formation

So, these were some valuable points to let you know why oranges are right for your health. I hope you will start eating oranges right after reading my post. 😀

Please help me if I missed something.