Oranges (Citrus Sinensis) are one of the most popular fruits in the world. It’s sweet and juicy taste gives it a very favorable impression as the third most preferred flavor in the world next to chocolate and vanilla. Orange is a perfect and healthy snack and is popular as additive in various recipes. This is one of the superfoods known to have a lot of health benefits, but most often than not, oranges are consumed for its Vitamin C benefits. But one thing everyone tends to overlook is the fact that oranges have more benefits than just one. In this article, we will unveil facts about oranges that will totally impress you.
A healthy and highly-concentrated dose of Vitamin C in oranges provides antioxidant protection and boosts immune system.
According to a research at the University of Milan, nothing beats a glass of concentrated orange juice in boosting one’s immune system. Not even Vitamin C supplements will do. A glass of concentrated citrus juice can meet more than 100% of the daily requirement of Vitamin C. The recommended daily intake of Vitamin C for men is about 90 milligrams while women is recommended for a daily dosage of 75 milligrams of Vitamin C daily. A medium-sized orange (around 2 -2.5 inches) contains up to 70-75 milligrams of Vitamin C while the large one (around 3-3.5 inches) has up to 95-100 milligrams of Vitamin C.
Vitamin C is a water-soluble vitamin that has a lot of great health benefits. Well, you cannot only get this vitamin in citrus fruits like oranges but you can also have it from various fruits and vegetables. Health benefits of Vitamin C primarily includes protection against damage of free radicals thus boosting our immune system. It is good for preventing colds, cough and prevents recurrent infections and inflammation.
Aside from powerful immune system, it is also a very good source of antioxidants. Antioxidants are also important to our health. Good thing, oranges come with enough loads of antioxidants for our body. Oranges have the antioxidants called phenolics like flavonoids as well as carotenoids. Flavonoids protect from vascular conditions and other body damage while the carotenoids help in converting Vitamin A in the body. Antioxidants are effective in battling certain diseases in the body because they reduce the oxidative stress in the body and also reduce inflammation.
BOTTOM LINE: a Highly-concentrated dose of oranges brings antioxidants that are very helpful in the body and boosts the immune system. This natural intake is more recommended than the intake of Vitamin C supplements.
Aside from Vitamin C, oranges are packed with B Vitamins and fiber for optimal health benefits.
There you have it, oranges are not just about Vitamin C – they are also packed with a lot of B Vitamins and fiber. Of course, the amount of B Vitamins in oranges are a little lesser than the amount of Vitamin C on it. Nevertheless, it brings about beneficial effects on our health.
The highest amount of Vitamin B1 or Thiamine a 100-g of orange could contain is about 0.1 mg. This vitamin plays a critical role in energy metabolism and, therefore, in the growth, development, and function of cells in the body. Vitamin B2 or Riboflavin is also present in oranges and plays a role in energy production. There’s also Vitamin B3 or Niacin, Vitamin B5 or Pantothenic Acid and Vitamin B6 or Pyridoxine that are all essential in maintaining the health of our body and helps in the body’s cardiovascular system, muscular functions, and nervous system.
Aside from that, oranges contain a lot of helpful fiber. Oranges have up to 2.3 – 3 grams of dietary fiber that helps in normalizing bowel movements and improve the overall health of the digestive system. Fiber also has positive effects on weight-loss – as it helps to lower cholesterol and blood pressure, and also increases blood flow. The antioxidants in oranges provide the oxidative balance that ensures healthy tissues and well-functioning immune system.
Orange juice provides protective effects against cardiovascular diseases.
Maintaining a healthy heart and blood vessels are essential for protection against cardiovascular diseases. An orange a day can also do wonders for your heart health. It has flavonoids which decreases diastolic blood pressure and increasing microvascular activity. It can also help in thinning the blood vessels for proper blood circulation. Studies also suggest that citrus fruits like oranges decrease blood cholesterol levels. When we talk about cholesterol, there is “bad” cholesterol (low-density lipoprotein) and “good” cholesterol (high-density lipoprotein). Too much LDL and inadequate HDL causes plaque to build up in arteries that could lead to heart attack or stroke. This is where oranges can be beneficial, it is shown to increase HDL and lower LDL levels. Additionally, the fiber in oranges can effectively reduce LDL cholesterol.
Oranges are great for your vision and for your skin.
With the great loads of antioxidants in oranges, it can be a perfect aid in achieving a youthful, glowing skin. It is also great for the eyes because of its loads of Vitamin A. This proves that the consumption of oranges does more than just keeping you healthy inside. It also makes you glow on the outside and help you boost your self-esteem.
The combining power of Vitamin C, Vitamin A and antioxidants slows down the process of skin aging. It can help protect the skin from the damaging effects of UV radiation and skin inflammation from bacteria and viruses. Additionally, it can delay skin-wrinkling, dryness and aging. It can further prevent acne with the help of Vitamin B3 or Niacin.
As we grow older, it is not only our skin that deteriorates – also our vision is affected. Saying that maintaining a good vision is very important would be an understatement. After all, having to go through life with poor vision is tough. As one grows older, one becomes more vulnerable to weakening eyes especially in this digital-aged and mobile-exposed environment. Thus, it is important to include in our daily diet something that protects our eyes from harmful external damages. Oranges are good for the eyes with the help of Vitamin A and Vitamin C. Vitamin A helps in night vision and decrease the risks of cataracts, macular degeneration, and visual acuity loss while Vitamin C helps support the blood vessels in the eyes and other eye tissues.
A sweet and healthy treat to elevate positive mood and energy.
Aside from consumption of a cup of calming tea to relieve momentary stress, the consumption of citrus fruits like oranges can also help to give you positive mood and positive energy. Overall, eating fruits and vegetables is important to give the body the chance to regain its strength and to replenish itself. This can further help in regaining good mood and restore positive energy.
The Vitamin C present in oranges help in the creation of the neurotransmitter called serotonin. Serotonin is essential for mood enhancement. A study has shown that high level of Vitamin C consumption elevates emotional state and can even help with depression problems.
It can reinforce your weight-loss diet and can aid digestion naturally and further prevent stomach ulcers and lowers risk of stomach cancers.
The struggle of being an overweight hinders various opportunities not only in the workplace but also in other areas of our life. It seems that the case of obesity has increased for the past few years because of obvious reasons like poor nutrition and lack of exercise. Oranges can be a perfect addition to your weight-loss diet. It has a lot of fiber to increase satiety and helps you avoid unhealthy snacks. In addition to that, fiber in oranges functions as probiotics to keep them healthy and good bacteria in the gut. These bacteria are all important in producing additional nutrients in the body.
Furthermore, research has shown that oranges contain a very important compound called D – Limonene. This compound is helpful in decreasing the risks of stomach cancers. The high content of fiber and antioxidant in oranges helps to boost the body’s immunity to fight cancerous cells. It can also prevent stomach ulcers by keeping your stomach and intestines healthy.
Helps diabetic people avoid other sugary foods and eat orange fruits instead to stimulate their taste buds.
Oranges are known to be helpful in preventing type 2 diabetes. These citrus fruits are known helpful to diabetic people because of its high fiber content and low glycemic index. Fiber improves blood glucose levels and improves blood sugar, lipid and insulin levels. Because of orange’s sweet taste, it helps diabetic people to not resort to other sugary foods. And helps to further avoid large spikes in blood sugar after meals.
Helps keep your brain sharp and healthy with it’s anti-cognitive decline properties.
Oranges have folate and folic acid that promotes brain development and keep vital organs in good working condition. Scientists claim that at the age of thirty, our brain’s function will begin to deteriorate. But we can fight this effect by eating right, exercising and limiting everyday stress. It is the Vitamin C in oranges that is very helpful against cognitive decline. It serves as an antioxidant, a neuromodulator, and contributor to collagen synthesis. Vitamin C also has an integral role in the brain because it can reverse damage from oxidative stress that causes brain cells to age.
Orange consumption can aid in proper fetal development with the help of its folate content.
Oranges are one of the fruits that has the highest concentration of folic acid. One orange provides approximately 50 mcg of folate. Folate is very beneficial for pregnant women and for fetal development. It can help prevent birth-related defects related to the baby’s brain and spine. Pregnancy would go as smoothly as possible when women maintain enough consumption of oranges a day. Additionally, deficiency in folate in the early stages of pregnancy can cause neural tube defects. It can also reduce chances of anencephaly and prevent preeclampsia and early labor. Moreover, oranges can aid in improving fertility. In men, folate deficiency can cause the development of sperm cells with incorrect chromosomal structure thus inhibits fertility.
Oranges are quite popular not only for its sweet and juicy taste but because also brings numerous health benefits. Its juice is mostly associated with good health. There are no documented evidence that this fruit can be therapeutic but regular consumption of it can surely add to one’s nutritional value.