10 Healthy benefits of oranges
Oranges are one of the most popular fruits in the world, this tender succulent citrus fruit is notable for the high amount of vitamin c it contains. The high quantity of vitamin C present in orange is not the only benefit associated with it, there are so many other health benefits associated with taking orange daily.
Oranges are one of the sweetest fruits from the citrus family, it is widely recognized globally for the health benefits it offers to the body. Not only is it sweet but it is also an efficient source of so many nutrients, vitamins, minerals, and antioxidants.
The sour taste of oranges and other citrus fruit is highly influenced by the high quantity of citrates and citric acid they contain.
Orange could be bitter or sweet, most people prefer the sweeter orange because it is delicious, tender, and hydrating.
Oranges are a great source of so many essential nutrients that the body requires in other to function effectively including folate, thiamine, antioxidants, plant compounds, and fiber.
Read on to know all about the nutrition, benefits constituent of oranges. If oranges are not part of your diet, this article will give you enough reason to add oranges to your diet.
Nutrition of oranges
Oranges are packed with a lot of nutrients that foster the abundance benefits it offers to the body, they contain high amounts of vitamins, antioxidants and other minerals that play a collective role in maintaining the health of the body.
It is a low caloric fruit primarily composed of carbs and water with a lesser amount of vitamins and protein.
An orange is composed of fiber, carbs, thiamine, folate, and other essential nutrients that the body requires for proper functioning.
Carbs:
The sweetness of orange can be traced to its high content of carbs, the major source of carbs in orange are majorly simple sugars(glucose, fructose, and sucrose).
Studies have shown that despite the high content of sugar contained by oranges, an orange still has a low glycemic index(I.e the rate at which sugar enters the bloodstream when you consume an orange is relatively low).
The low glycemic index of orange is a function of its constituent (fiber and polyphenols). When the GI of a food is relatively low regulating the amount of sugar that gets into the bloodstream is relatively quite easy.
Fibers:
It helps to support bowel movement hence preventing constipation, there are five majors fibers found in an orange they include; hemicellulose, lignin, pectin, and cellulose.
Oranges are also a very good source of fiber, 100 grams of fiber can help one achieve 9% of the daily recommended intake of fiber.
Fibers offer a lot of health benefits to the body, they support weight loss, improves the digestion process, and also prevent constipation.
Vitamins and minerals:
Oranges are packed with lots of vitamins and minerals including potassium, vitamin C, thiamine, folate, and vitamin A.
Effective consumption of potassium helps to improve the health of the heart, potassium helps to lower blood pressure hence protecting the body from the risk of heart-related problems.
Vitamin C is another major constituent of oranges, 100 grams of orange can help one achieve 88% of the daily recommended intake of vitamin c. Vitamin C supports the health of the skin, it boosts the production of collagen and helps to keep the skin smooth and delicate.
Oranges are also composed of thiamine and folate, these two compounds are found in lots of plant foods. They play major roles in the effective functioning of certain processes in the body.
According to USDA 100 grams of orange contains;
| Daily recommended value | ||
| Calories | 47kcal | |
| Potassium | 181mg | 5% |
| Vitamin C | 88% | |
| Carbohydrates | 12g | 4% |
| Water | 87% | |
| Dietary fiber | 2.4g | 9% |
| Sugar | 9g | |
| Protein | 0.9g | 1% |
| Vitamin A | 4% | |
| Calcium | 4% | |
| Vitamin B6 | 5% | |
| Fat | 0.1g | |
| Magnesium | 2% |
10 healthy benefits of oranges
Oranges are packed with lots of healthy benefits, they play vital roles in supporting a lot of bodily processes.
1.Rich in vitamin C
Oranges contain high amounts of vitamin C which effectively supports the skin and overall body’s health. The Vitamin C present in oranges helps to block the effect of free radicals that are birth during an oxidative reaction. These free radicals can cause damages to the DNA hence the need for Vitamin C.
Vitamin C also supports the immune system, it boosts the functionality of the system hence protecting the body from the risk of certain illnesses.
2.Improves the health of the heart
Studies have shown that heart disease is one of the major causes of death in the world. Oranges contain antioxidants that help to protect the body from heart-related diseases.
The Flavonoid (hesperidin) is an antioxidant with protective properties that protect the body from deadly heart diseases that have lead to the premature death of a lot of people in the world.
Studies have shown that consuming oranges daily can have a lot of positive effects on the body. A high level of LDL(bad cholesterol) can make the body susceptible to heart diseases, however, fibers can help to maximally reduce the level of the bad cholesterol.
Potassium and magnesium also play a vital role in the heart by lowering blood pressure.
3.Reduces blood pressure
The presence of potassium and magnesium helps to keep the blood pressure at a regulated level. Vitamin B6 present in orange also helps sustain the production of haemoglobin.
4.Prevents the formation of kidney stones
Recent studies have shown that the citrates and citric acid present in oranges help to protect the kidney from the formation of kidney stones.
5.Enhances skin health
Most cosmetologists and aestheticians encourage their clients to add oranges to their diet as it offers lots of effective benefits to the body.
There is a popular saying that “an orange a day can keep you looking young even at 50” In our world today everyone wants to look younger than their age. Newer technologies that help one maintain their young age are massively distributed world-wide but what if you cannot afford these technologies for yourself.
Oranges are affordable fruit that you can purchase from the grocery stores, it is natural and very effective in keeping the skin healthy. There are free radicals that foster the signs of the aging process(formation of wrinkles), the antioxidants present in oranges help to protect the skin from the damage these free radicals causes.
6.Improves eye health
Oranges support the wellbeing of the eye, there are certain properties that an orange contains that helps to protect the eye from the risk of certain eye-related disorders.
Vitamin A present in oranges in the form of beta-carotene helps to improve the absorption of light by the eyes, it also ensures that the mucus membrane of the eye stays healthy. Macular degeneration usually occurs as one age however Vitamin A can help to prevent the occurrence of this disease, if macular is severe and untreated it could lead to blindness.
7.Prevents constipation
Oranges contain fibers that help to facilitate digestive processes in the body. 100 grams of orange can help one achieve over 8% of the daily recommended intake of fiber.
Fibers have a high satiety rate(I.e you will feel easily satisfied when you consume any food substances that contain fiber).
There are two forms of fiber present in an orange they include soluble and insoluble fiber. These fibers help to prevent bowel irritation, reduce constipation, and facilitates the digestive process.
8.Protects the body from the risk of cancer
Cancer is formed as a result of mutations in the DNA which can be caused by free radicals, the effects of these free radicals can be inhibited by the antioxidants and vitamin c present in oranges.
9.Contains folate
Folate is an essential nutrient that is needed by the body especially for pregnant women. Folate is a nutrient required in the formation of DNA it helps to prevent the foetus from experiencing neural tube defects.
Neural tube defects might include a malformation in the brain, skull, or spine of the foetus. This could occur during the first trimester hence doctors advise pregnant women to attend prenatal care to prevent certain malformations that may affect their child.
Most women are not knowledgeable about the importance of folate to their baby’s development or probably they stay in rural areas where they have no proper medical services.
Consuming an orange a day can help provide a pregnant woman with folate that is required for the proper formation of the brain, spine, and skull of her unborn child.
Conclusion
Oranges are one of the most popular fruits in the world packed with lots of nutrients and benefits that are essential to the overall health of the body.
Not only are oranges sweet, but they are also a good source of vitamin c, antioxidants, potassium, and other essential nutrients.
Pregnant women can get folates that they require for the proper neural development of their babies.
Orange is a great additional fruit to add to your diet, it is inexpensive, abundant, sweet, and healthy.