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health benefits of oranges

Health Benefits of Oranges

Oranges: Juicy and Tangy

If we think about a citrus fruit, the first thing which comes to our mind is Orange. Orange is loved all around the world. Since orange is famous for its juicy and fruitful taste, but apart from that oranges are loaded with nutrients but low in calories. There are many orange eating benefits.

Orange tree is cultivated around the world. From juices to face masks, oranges have very huge demands. Oranges have over 60 flavonoids and more than 170 various phytochemicals. Following are the health benefits of Oranges.

Health benefits of Oranges includes lower risk of stroke

According to AHA the American Heart Association, by consuming good amount of compound found in oranges and other citrus fruits, the risk of stroke is reduced by upto 19%. People who consume citrus fruits, specifically women, can lower the risk of ischemic stroke in them.

Orange eating benefits results in lowering the blood pressure

High blood pressure is caused by the high intake of sodium.  But consuming potassium is very important for controlling the High blood pressure. According to the study of the NHANES which is the National Health And Nutrition Examination Survey, only two percent of adults meet the daily recommendation of potassium which is 4700 mg. Oranges are the good source of potassium. Thus, orange eating benefits include controlling the High blood pressure.

The health benefits of Oranges results in cancer prevention

American Journal of Epidemiology published a study which reveals that eating Oranges and consuming orange juice in the first two years of age reduces the developing leukaemia in the childhood. Orange is a brilliant source of vitamin C. It also has strong antioxidants which eliminates the free radicals. Free radicals are known for causing cancer.

According to a study, about 300 orange’s vitamin C is needed to kill cancer cells. Oranges have high fiber content that reduces the risk of colorectal cancer.

Oranges are one of the best sources of vitamin C. There are many Vitamin C supplements available in the market but to boost it naturally, oranges are the best.

Health benefits of Oranges include good Heart health.

Oranges promote in good heart health. Oranges have high potassium, fibre, Vitamin C, and choline content.According to the Dr. Mark Houtson, the director of the Hypertension Institute at St. Thomas Hospital in Tennessee and professors of medicine at Vanderbilt Medical School ‘the most important dietary change is by decreasing the level of sodium and increasing the level of potassium can lower the cardiovascular disease.’ A study was conducted by university students that people who consumed 4069 mg of potassium in a day had about 49% less chances of death from heart related disease like ischemic in comparison to the people who consumed approximately 1000g of potassium.

Potassium has many health benefits like lowers the risk of stroke, muscle mass loss prevention, prevention from reduction in bone density and prevention in formation of kidney stones.

Oranges are good in diabetes

According to the Studies in type 1 diabetes, consuming high fibre diet reduces the blood glucose levels.Consuming fiber in type 2 diabetes enhances the blood sugar levels, insulin levels and lipids. The recommended dietary fiber for men is 30-38 g/day and for women its 21-25g /day, these units are recommended by the Dietary Guidelines For Americans.

The health benefits of Oranges includes in healthy skin

In our day to day life, our skin damages from harmful UV rays of the sun and pollutants in the air. Oranges have high antioxidants vitamin C, which assist the skin and fights from harmful UV rays of the sun, skin damage, reduces wrinkles on the skin and improves the texture of the skin.The antioxidants in vitamin C helps in formation of Collagen which assists the skin.

Nutrition in oranges

A medium orange of approximately 154 grams is packed with80 calories, potassium 250 grams, carbohydrates 19 grams dietary fiber of about 3 grams and sugar 14 grams. Oranges have 0 grams of fat. The most amazing thing about orange is that a single orange has enough vitamin C which is recommended for consuming in a day. Vitamin A in an orange is about 2 % and 6% calcium. Oranges has thiamine, riboflavin, niacin, vitamin B-6, folate phosphorus, pantothenic acid, manganese, magnesium, copper and selenium. The health benefits of Oranges includes in boosting immunity as it has higher Vitamin C.

Oranges also containzeaxanthin, choline and carotenoids. Choline is very important nutrient found in oranges because it helps in muscle movement, sleep and in brain related activities. Choline supports the structure of cell membranes, assist in the nerve impulses transmission, and help in fat absorption and reduces chronic inflammation. Carotenoids and zeaxanthin fights in cancer like prostate cancer particularly.

Oranges should be kept away from the sunlight and should be stored at room temperature. Oranges are mainly cultivated in winter season. There are varieties of Oranges like blood oranges, Cara Cara, Mandarin, Navel, Valencia and Seville.

With so many health benefits of Oranges, it can be consumed daily as in fruit salad, in Juices and in many other dishes.

However, there is little risk also in consuming oranges like high potassium fruits should be consumed in moderation when prescribed with beta blockers which is a type of medicine. Consuming citrus fruits like oranges are not good when having problem like Gaston oesophageal reflux disease. Although, these are the few cautions but overall health benefits of Oranges are more and should be consumed in diet.

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